WEIGHT LOSS FOR HYPOGLYCEMICS



What foods do I eat with hypoglycemiaWhat foods should I eat with hypoglycemia?

If you're looking for a hypoglycemic diet or hypoglycemia diet, you've come to the right place. I outline what you should eat if you have hypoglycemia and want to lose weight in straightforward terms.

FOODS YOU SHOULD EAT:
Lean meats
Poultry (no skin)
Whole grains
Vegetables
Some fruits
Seafood
Protein Alternatives
Some dairy

Here are some examples of "good" foods:
Lean beef
White meat chicken without skin
Turkey
Salmon
Tilapia
Scallops
Shrimp
Nuts
Seeds
Eggs (no more than 4 per week)
Peanut Butter
Whole grain breads
English muffins
Unsweetened cereals
Potatoes
Brown rice
Whole wheat pasta
Crackers
Pretzels
Popcorn
Low fat milk
Plain yogurt (or artificially sweetened)
Low fat cheeses
Dark green vegetables
Yellow vegetables
Apples
All berries
Legumes
Decaffeinated Coffee
Decaffeinated tea
Water
Diet, decaffeinated sodas
Unsweetened fruit juice
Sugar-free Jello

FOODS TO AVOID WITH HYPOGLYCEMIA:

Sugar
Alcohol (turns into sugar in your body)
White Flour
Caffeine
Tobacco
Fruit juices (they have a lot of sugar)
Starchy vegetables
Sugary fruits

Here are some examples of "bad" foods:
Cookies
Cakes
Crackers
Ice Cream
White rice
White pasta
Candy
Squash
Corn
Soda
Grapes
Mango

CAFFEINE*
ALCOHOL**
Anything fried
Anything made with white flour

*Caffeine stimulates the production of adrenaline, which is also what hypoglycemia does to your body. So you're actually doubling your hypoglycemic symptoms by having caffeine. And not only will you have a caffeine crash like all normal people, but you'll have a blood sugar crash as well.

**This is not a lecture from your mother about how evil alcohol is. But, it turns immediately to sugar in your body. Almost all alcoholics are hypoglycemic, you can look it up. It is not something that can be justified - "Oh I'll just have a couple" - you should NEVER have alcohol.

Because hypoglycemia is the medical term for low blood sugar, people assume they should be eating sugary foods to combat it. In fact, this is the exact opposite of what you should do. While consuming sugar will raise your blood sugar immediately, it will then crash shortly after and your blood sugar will be lower than before. Think of a caffeine crash, only a blood sugar crash is more medically alarming. Instead try having something sugary to quickly alleviate your symptoms, then have some protein within 5-10 minutes to prevent the crash.

EAT BREAKFAST. The word breakfast means "breaking the fast." Meaning, breaking the fast you've experienced the past 8 hours or so sleeping. Even if you don't feel like eating, do it anyway. It will not only level out your blood sugar right away, it aids in weight loss as it jump-starts your metabolism. Stay away from sugary cereals or orange juice, and go for whole grains like oatmeal and lean milk. Low fat yogurt is my favorite breakfast food. Greek yogurt is more expensive, but it has literally double the protein of normal yogurt. Just stay away from sugary ones and opt for plain flavored, or artifically sweetened. If you're ever in doubt, just check the carb count.

Try to eat foods as close to their natural state as possible. This is staple of many weight loss programs, so it's not a new concept. The more processed something is, the less nutrients it has and the less "food" it really is. Remember, food is fuel, not a treat!

EAT SMALL! One common problem for hypoglycemics is, because they need to eat more often than people with normal blood sugar, we tend to over-indulge each time we do eat. You don't need a whole lot - for a snack have a handful of nuts and a piece of fruit. At meals, use a salad plate rather than a dinner plate so you don't put too much food on it.

Eat protein at every meal, including snacks. Protein can be difficult to find since most forms need to be refrigerated and/or cooked. But there are things such as nuts, peanut butter, and protein bars. They even make tuna salad packs you can buy at the grocery store which don't require refrigeration. They have whole wheat crackers, light mayo, relish, and a small can of tuna.

Watch out for sugary fruits, such as grapes. Even though sugar from fruit is considered "natural" fruit, sugar is still sugar, and for hypoglycemics it is not a good thing.

SUGAR CRAVING = EAT PROTEIN
This is something you have to just train yourself on. Your body is going to crave sugar when your glucose is low. But you have to remember, when you start feeling light-headed and dizzy, and getting grouchy...don't reach for that candy bar! Always keep something with protein in your purse, in your car, in your desk at work. Just remember, when you want sugar really badly, it means you NEED protein.

Don't drink too much water. This was a hard one for me. As a hypoglycemic, you are thirsty very often. Try not to drink more than 100oz of water a day as this will actually make your symptoms worse.


Next: When or how often should I eat with hypoglycemia?

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