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Are you hungry between meals?

The reason why there is NO SNACKING allowed in the #SugarFree30 program is because it’s so good for your blood sugar (and digestion- win win!)

As a refresher, by avoiding snacking, we allow insulin levels to come down which reduces risk of insulin resistance, and it allows you the opportunity to burn your own body fat for fuel and become metabolically flexible.

It doesn’t happen overnight thought. So since I recommend cutting out snacks, I know many of you are gonna say, “But Dani, I get too hungry.”

The easy fix for this is eating bigger meals. And that especially means more fat and protein at each meal.

Protein is the most satiating macronutrient. And fat is like a big log in the fire . It burns low and slow unlike carbs which are more like kindling that burn hot and fast.

If your meals are carb heavy with just a little fat and protein, you won’t make it more than a few hours and certainly not 5 or 6 hours until your next meal.

If you’re...

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Hacks for better blood sugar balance

One of the biggest game changers in helping me reduce my sugar cravings was having balanced blood sugar.

This essentially means reducing big spikes and big crashes. We want the blood sugar to only gently rise after a meal (or not at all), and gently come back down to baseline. This helps us have reduced cravings, better energy levels, better sleep, better skin, better hormone balance, and so much more.

These are some of my favorite hacks for reducing blood glucose spikes:

1 Have a tbsp of ACV (in some water) before meals. Add cinnamon for a better taste!

2 Eat fat, protein (& fiber in the form of green veggies if not carnivore) before carbs at meals. This will slow the glucose response.

3 Avoid eating a big amount of protein with no fat as this may convert to glucose and spike your sugar! This includes lean protein (like chicken breast) and protein powders.

4 Get some movement in after eating carbs to burn the glucose off as energy ‍‍ You can go for a walk, do a workout, etc....

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One of the most common mistakes I see with people trying to improve their blood sugar and lose weight on a keto diet....

One of the most common mistakes I see with people trying to improve their blood sugar and lose weight on a keto diet is overdoing it on fat.

(Coincidentally, the other most common issue I see is people UNDER eating fat.. but that’s a topic for another day).

I made the mistake of making fat bombs when I first went keto and all I could think about all day were the fat bombs!

I’d be driving home from work having a mental battle with myself like, “ok you can have two. Ok maybe 3.. no more than 5…” It was exhausting.

I even tried making them without any sweeteners and found I was still obsessing.

The problem with these is that they may be perpetuating your addiction to “treats” but also they’re taking the place of real, nutrient dense foods.

Same with bulletproof coffee. 5 tablespoons of butter in coffee is not a meal. I’m all for the butter, trust me. Butter is my love language… but it can’t take the place of an entire meal.

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What gives you more energy than any pill, drink, bar or supplement?

What gives you more energy than any pill, drink, bar or supplement?

Yep! Controlled blood sugar levels top them all!!

Notice in the first graph on slide 1 the blood sugar has high spikes and low valleys. This is what causes these energy crashes that will have you reaching for another energy drink or something high in carbs/sugar to get your energy back up.

This is the blood sugar rollercoaster! And it doesn’t only effect your energy; it causes all sorts of immediate symptoms and also impacts long-term health!

Someone with blood sugar like graph 1 might feel anxiety, irritability, brain fog, they may feel “Hangry”, have poor sleep, headaches, cravings, skin issues, hormone issues, cardiovascular issues and so much more.

Controlled blood sugar is the answer to more energy and eliminating all those symptoms!!

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The brain is the first organ affected by the inability to burn body fat

When you are not metabolically flexible and can’t easily burn body fat for fuel, your body will be dependent for energy from the carbohydrates you eat.

Think about carbohydrates like kindling in a fire. Carbs burn hot and fast. If there are no logs in the fire (dietary & body fat) you will be out of fuel very quickly.

Your brain which is very energy hungry, will be the first to indicate to you that there is an energy crisis.

All of the symptoms above and more can be signs that your body is unable to burn body fat for fuel and this is often accompanied by cravings and urgent hunger for foods high in carbohydrates and sugar.

Becoming metabolically flexible is one of the keys to health! You can start by lowering carbs AND INCREASING FAT!

Remember, the fat is like the log in the fire. It will burn low and slow and give you energy for hours! If you can’t make it more than a few hours between meals, up the fat and see if that helps!

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These are the fats and fatty foods to add more of for better blood sugar & hormones!

Save & Share! These are the fats and fatty foods to add more of for better blood sugar & hormones!

Healthy fats provide long lasting energy like a log on a fire

They are the building blocks of every cell membrane.

They aid in the absorption of fat soluble vitamins ADE&K.

They allow for proper use of proteins.

They slow the absorption of carbohydrates and reduce blood sugar spikes.

They make us feel full so we can stop snacking (which messes up our blood sugar).

Fats help your body inflame and anti-inflame.

They increase muscle endurance

And let’s be real…. They taste amazing!!

What are your favorite healthy fats??

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