By Elena Voropay

 “Health is not determined by doctors or medicines; health is determined by the way we live,” (Dr. Denis Burkitt)

In the world conjured by images of fatty bellies and fat-free cotton candy, obesity comes without a prescription. Exercise is almost a panacea for all and can help you lose weight a great deal. However, almost 80% of the control over your metabolic rate, blood sugar response and sports performance centres around your eating habits. I can’t emphasise this enough, but what you put in your mouth is absolutely the most important factor in keeping blood sugar and Insulin levels in the ideal metabolic range for fat burning, muscle building and optimal health and performance.

Unfortunately, Type I Diabetes cannot be prevented; it is an auto-immune disease that ultimately results in the cells of the pancreas which produce Insulin to stop functioning. However, believe it or not, Insulin Resistance and Diabetes can be reversed and can certainly be prevented. There are various takes on what to eat to manage blood sugar levels.

Many different types of diets have been recommended for Diabetics throughout history. Archaeological evidence supports that dietary treatment of Diabetes mellitus was used in Egypt as long ago as 3,500 B.C. and in India some 2,500 years ago. In 1550 BC, a high carbohydrate diet was recommended for Diabetics. By the late 1700s, plant-based foods were eliminated while animal products were encouraged.  In the 18th century, calorie restriction was used in the Diabetic diet. However, more modern history of the Diabetic diet may begin with Frederick Madison Allen, who, in the days before Insulin was discovered, recommended that people with Diabetes ate only a low-calorie diet to prevent ketoacidosis from killing them. This did not actually cure Diabetes, but merely extended life. The incredible discovery and isolation of Insulin by Frederick Banting in 1922 changed all that, and at last we finally have a clue of what to eat to keep blood sugar under control.

First early studies back in 1935 suggested that limiting fat intake could actually reverse Diabetes. One hundred Insulin-dependent Diabetics were divided into 2 equal groups; the first group maintained the popular Diabetic diet (56% fat), while the second group reduced fat intake to 21%. After five years, 24% of those on the low-fat diet no longer needed Insulin, and those who still needed Insulin had reduced their intake by an average of 58%. Compare this improvement with only 8% of successful Insulin-cured dieters on the high-fat diet.

A more recent study at the University of Colorado confirmed that eating too much dietary fat can increase the risk for Diabetes. They concluded that eating an extra forty grams of fat daily (as found in a four-ounce fast-food hamburger and large fries) triples one’s risk for Diabetes.

Another study, funded by the US National Institutes of Health - the research arm of the US Department of Health and Human Services – gave one group of people with Diabetes a low-fat vegetarian diet, while the other ate a diet based on guidelines from the American Diabetes association. After 22 weeks, the researchers found that the vegetarian diet not only controlled blood sugar 3 times more effectively than the ADA diet, but it also helped reduce weight and lower blood cholesterol. So what is it about a plant-only diet that helps? Dr Neal Barnard, Adjunct Associate Professor of Medicine at George Washington School of Medicine, and the study's lead researcher, suspects “that too much fat in the cells contributes to Insulin resistance."

Later researchers discovered that low-fat weight loss plans are no better for Diabetes control, health or weight reduction, unless prescribed for patients with raised triglycerides or cholesterol. Food without a reasonable amount of fat is not only boring, it is downright unhealthy. In addition, new research shows that certain types of Unsaturated Fats (especially essential fatty acids Omega-3, 6 and 9) actually boost health and weight loss. Monounsaturated fat found in olive oil is also believed to be beneficial for our health. But the most important discovery is that Trans Fats (found in many baked products like cookies) are the worst offenders.

Twenty years after the first notion of the connection between fatty foods and Diabetes, the understanding of how our bodies handle carbohydrates brought researchers to the idea of lowering sugar intake in addition to minimising bad fats. When 80 newly-diagnosed Diabetics requiring Insulin were given a sugar-free, 12% fat diet,  62% were off all Insulin in just 6-weeks time. After 18 weeks, 72% were no longer Diabetic. Researchers stated, “On a very low-fat diet, the Insulin produced by the body begins to exert its curative effect within days. Most people…are totally cured.”

Although calories, Trans Fat and Saturated Fat and general nutritional considerations (as well as exercise) are important factors in any healthy weight loss plan, the new standard for healthy carbohydrates has gained a lot of  respect and attention among Diabetics. Since carbohydrates are known to increase Insulin levels, the loss of control of glucose metabolism is what makes a low-carbohydrate diet a good therapeutic approach in case of Insulin Resistance and Diabetes. “Low carb diet” (also called “reduced carbohydrate”, “controlled carbohydrate”, or "low glycemic" diet) is a broad term, encompassing many popular diet books as well as eating plans that don’t follow a rigid format of eating, but advise limiting the consumption of a lot of foods that are high in carbohydrates.

Some diets limit the amount of overall carbohydrate, while others focus on obstaining from certain types of foods, generally ones high in starch and sugars. This means no bread, pasta, candy, juices, fruit, grains, legumes, cereals, potatoes, carrots or dairy. Proponents of low-carb diets tell you that human bodies do not need to eat carbohydrates and that our amazing systems are able to make glucose from all the essential nutrients, such as protein and fat. When you limit carbs, you may end up eating less foods not just because of lesser variety to choose from, but also because your appetite will be sealed by replacing sugars with more satisfying fats and proteins. And this is a great bonus for anyone who wants to lose weight in addition to managing blood sugar levels.

Is low-carb the answer we've been looking for in our desparate quest to solve Insulin problems? In theory, it could be. If so, they why does the American Diabetes Association continues to encourage a high-carbohydrate, low-fat diet? Possibly because they don't think people can stick to a lower carbohydrate diet. But think about it: if your body isn't processing sugar well, doesn't it make sense to stop feeding it so much food that turns into sugar? You can eat a healthy, balanced diet that is lower in carbohydrates. The key is to choose the right foods – natural least processed complex starchy grains, legumes, green leafy vegetables, fruits, and an abundance of dairy products. The amount of carbohydrates you need will depend partly one how impaired your own glucose tolerance is. This brings us to the latest  hottest diet  trend – The Glycemic Index Diet.

Invented in 1981 as a treatment tool to help Diabetic patients maintain stable blood sugar, the Glycemic Index (GI) has now replaced the older method of classifying carbohydrates according to their "simple" or "complex" chemical structure. The Glycemic Index (GI) was devised when researchers looked closer at the dietary recommendations for Diabetics and discovered that the effect of a carbohydrate on blood-glucose levels was not determined by the sugar or starch. “GI is a ranking (from 1 to 100) which measures the effect of a food on your blood-glucose level over the 2 hours after the food is eaten," explains Joanna McMillan-Price, a Sydney nutrition scientist and co-author of The Low GI Diet book.

The theory of the Glycemic Index is, basically, that some carbohydrates break down and are absorbed quickly, raise blood sugar levels higher and faster and make you hungry quite soon after eating them. This leads to unmanaged Insulin, rapid weight gain, blood sugar rapid ups and downs and increase the likelyhood of Diabetes in the long run. These are the high Glycemic Index foods, and include most refined carbs, breakfast cereals, potatoes and bread, even wholewheat. Carbohydrates that break down slowly during digestion, releasing glucose gradually into the bloodstream, have low GI values. Among these are most complex starches, such as beans, grains, legumes, fruit and vegetables. However, after decades of investigations there were a few notable mistakes and inconsistencies found in the GI premise. First, the  Index used the same amount of carbohydrates from different foods and did not account for portion sizes. How the food is cooked, stored and consumed can change its effect on blood sugar and Insulin levels.

Still, research showed that dieters who followed a Low-GI Diet reduced inflammation markers significantly. The low GI diet has been reviewed favorably by several scientific bodies, and the American Diabetes Association recommends it for Type II Diabetics.

While most accept the idea that the carbohydrate metabolism is strictly individual, the connection between increased total and Saturated Fat and poor blood sugar control adds to the mystery of which nutrients are real metabolic villains. The American Diabetes Association (ADA) says "no". The January 2009 issue of the "American Journal of Clinical Nutrition" adds some new information to the debate. A long-term, multi-center study of people with Type I Diabetes found that diets lower in carbohydrates and higher in total, Saturated and Monounsaturated Fat were associated with need for higher Insulin doses and poorer control of blood sugar. Study participants eating low-carb diets got about 45% of their total calories from carbohydrates and 37% from fat. It seems that the natural response to limiting carbs was counter-balanced by eating more fatty foods which still appeared to be no better than a low-fat higher-carb diet.

In addition to monitoring fat and carbohydrate intake, a high amount of dietary fiber and protein is effective for Diabetics. Because Diabetes Mellitus is most common among populations with low fiber intakes, Trowell theorised that Diabetes was a fiber deficiency disorder as early as 1975. Since that time, other researchers have proven that increased fiber can significantly prevent or slow the development of Diabetes. In one 6-year study of 65,173 American women, those who consumed the most fiber and the least amount of refined foods decreased their risk to develop Diabetes 2.5 times. It turned out that the fiber-free refined carbs made with Trans Fats which dieters ate were more unhealthy that fatty meat and cheese, or even than simple sugars found in unprocessed starches. So, you've got only one option left – to follow a low-sugar low-saturated fat high-protein diet which should have plenty of fiber and essential fats. This brings us to the next dietary solution that is in Diabetic vogue right now.

Welcome to the world of a Mediterranean diet, rich in olive oil, vegetables, fruits, nuts, cereals, legumes and fish but relatively low in meat and dairy products. It is not a fad diet, but a healthy eating plan which may reduce the risk of heart disease and metabolic syndrome - but now Spanish researchers have linked the diet with Diabetes. They studied almost 14,000 Spanish university graduates who didn’t have Diabetes, following them for an average of 4.4 years. The participants were divided into three groups - low, moderate and high adherence to the diet. The results published in the British Medical Journal show that people who closely followed a Mediterranean diet had an 87% lower risk of Diabetes compared to those who adhered least to the diet. People, who were described as moderately adhering to the diet, reduced their risk of developing Type II Diabetes by 60%.

Interestingly, the researchers found that those with the highest adherence to the Mediterranean Diet had more risk factors for Diabetes – they were generally older, had a higher body mass index, higher total energy intake and were more likely to have a family history of Diabetes and a personal history of smoking.

Currently, doctors and dieticians have moved away from recommending a strict low-carb and/or low-fat diet and shifted toward an eating plan that allows for a moderate amounts of all nutrients. Overall most researchers agree that a low-fat, high-fiber diet would result in low occurrences of Diabetes, prevents Insulin Resistance, improves Insulin Sensitivity as well as minimises chances or delays the occurrence of atherosclerosis, appendicitis, gallstones, and certain forms of cancer.

In the past few years, the American Diabetic Association has recommended a 60% high-carbohydrate diet with low-fat intake while protein content should not exceed 20% of the diet.

Let's see what Diabetics should eat and why. There is a delicate balance of diet, Insulin, and physical activity that is necessary for optimal blood levels of a sugar called glucose. If these components are not in balance, there can be wide fluctuations, from too high to too low, in blood glucose levels.

The main goals of anyone who want to manage blood sugar and Insulin levels include:

• Maintenance of blood sugar levels
• Maintenance of blood triglyceride levels
• Good balanced nutrition with plenty of vitamins and minerals, essential fats and amino acids
• Proper weight maintenance

There are two primary types of Diabetes and the nutritional goals for each are different.
With Type I Diabetes, total carbohydrate has the most effect on the amount of Insulin needed and maintaining blood sugar control.

With Type II Diabetes, the main focus is on weight control, because 80% to 90% of people with this disease are overweight. In addition to watching calories and portion sizes, even distribution of carbohydrates, and replacement of some sugars with healthier Unsaturated Fats and proteins helps improve blood glucose levels.

Since we know that from all the nutrients carbohydrates are the most potent Insulin spikers, the first natural most instictive action would be to limit their consumption. The only way to cut back on this outpouring of Insulin response, many recommend that you should eat less or no carbohydrates. This is the commercial success of over-hyped Low-Carbohydrate diets. Too good for all those who made millions of dollars selling books and too bad for many of us who actually bought into this.

Others recommend to fast, eat a lot of fat and protein and somehow to find a way to enjoy the hunger pangs in order to control blood sugar levels. There are experts who even go as far as telling you to eat less often, something like once a day, leaving a good 12 hours between meals and cutting out snacks. I reckon these people think that our livers have evolved to cope with infrequent meals only, or the organs get tired from the labourous job of digesting the food and will go into their “sleep cycle”, just like you would after eating too much. I don't know if two meals a day could be better for you than continual snacking, but I've heard quite a few amusing stories about the amazing anabolic psychoactive effects of large dinners and small lunches – and that's it, for the day.

When you eat fewer carbs than you actually need, your body undergoes all kinds of changes. Your brain and your muscles start to "crave" carbohydrates – you may feel this effect simply by lack of electrifying energy, your workouts will dropp off considerably, and when you hit the gym you are unfocused. When carbohydrate intake is restricted, the body taps into your glycogen stores for energy. And this is exactly when your muscles sense danger: glycogen is the paramount source of fuel that makes high-intensity muscular contractions possible.

If you substitute some of the carbohydrates with protein or fat, you will get most of your energy from ketones which are the by-products of fat metabolism and potential energy stores. Normally, ketones are always present in the body, but with low-carbing blood levels of ketone bodies will rise causing ketosis. Theoretically, it can be a good thing because ketones help to prevent the breakdown of muscle protein by providing an alternative source of energy when you limit your calories.

Now you wonder how can we go about eating carbs when we can't process them properly. Let's see. Why do cells become Insulin Resistant in the first place? Because they are trying to protect themselves from the toxic effects of high Insulin. They down-regulate their receptor activity and number of receptors so that they don't have to listen to that noxious stimuli all the time. It is like having this loud, disgusting music played and you want to turn the volume down.

You might think of Insulin Resistance as similar to coming into a stinky gym. At first as you enter the place, you think, “Disguasting! Haven't these people thought of taking a shower once in a while?” After a few minutes of inhaling the rubber, iron and sweat, you don't smell the repulsive scent anymore because your nose and smell receptors got desensitized. It’s not that the smell is not there anymore, but if you walk out of the gym and then come back in, the smell is back, which means you get resensitized.

How can you want to capitalize on this sensitivity? Exposure, my friend. Remember when I mentioned the sweaty stinky gym? Well, to ensure your nose doesn't forget how it smells, you would schedule the workout at the busiest time when there are three times more people than machines or weights available. You just need a couple of minutes to be there, and then step back outside and wait until cows go home. Now you can work out with freedom.

Same thing with Insulin. To gain pancreatic trust once again, you should expose your cells to Insulin via increasing the amount of cabohydrates you eat. The better way to go is not to limit carbs entirely, but to eat the right carbs at the right times.

To improve your Insulin Sensitivity you need time and patience, gradually increase the amount of carbohydrates you eat and soon your cells will learn to take up all foods. Whether Diabetic or not, everyone should be eating more lean meats, fish, dairy, whole grains, fruits, and vegetables and less Saturated and Trans Fat. This makes sense - when one eats a high-protein, low-sugar, moderate-fat, high-fiber diet, the absorption of glucose into the bloodstream is slowed which means you need less Insulin to deliver all nutrients at any one time. No wonder the American Diabetic Association recommends to eat at least 25-50 grams of fiber, 1/3 of daily calories from fats (mainly essential fats), and at least 0.8 grams of protein per kilo of bodyweight daily. These are the essentials, the absolute 'musts' – no 'ifs' or 'buts'. Note that there are no essential carbohydrates, but they are still needed - this is a time-tested advice supported by science for all people, and especially those with Insulin Resistance and Diabetics. On the last note, remember to get enough sleep, stay hydrated, and do some kind of physical activity during the day and you will find yourself feeling 100% better.

If you have Insulin Resistance or suspect that you are on the road to getting it, the best fuel to use throughout the day should come in the form of complex starches which will help stabilize blood sugar levels throughout the day and during each workout.

Starchy foods, once avoided by dieters as fattening, are actually a good source of energy for those who want to lose weight, regardless of Insulin issues. Many people think that starchy foods such as bread, potatoes and pasta are high in calories. Foods high in starch are not high in fat or calories, except when consumed in large quantities, or when they are made with high-fat or calorie-dense sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Starches are similar to sugars and provide only four calories per gram, but when you eat these, your body must break down very large molecules to individual sugar units before they can be digested in the process known as hydrolysis. This step is essential and digestion of starch takes longer than the digestion of simple sugars.

Many complex carbs are abundant in fibre, the non-starch type of sugar which humans cannot properly digest because we do not have the enzyme to do the job. Cows, koalas, goats have that enzyme that is why they can get calories out of grass. But somehow evolutionary process has left humans short of such a feature, so there is not much energy in the fibrous “cellulose” for us. The high fibre content of complex carbohydrates increases the duration of digestion of foods which slows the entry of sugars into the blood, so the "fuel" lasts longer.
 
There are also complex carbohydrates which don't have as much fibre, but these have a lot of starch which doesn't raise blood sugar levels as sharp. These starches are the Slowly Digesting Starch (SDS) and Resistant Starch (RS). Effectively, they work in the same fashion as fibre, and have many more nourishing connotations attached to them. The RS and SDS actually change the order in which the body burns food. Usually simple sugars are used first, but Resistant Starch seems to move fat to the top of the list to be burned for energy. This means that you will use fat calories before they have a chance to be stored. Over time this will increase your lean body mass and entirely change your body composition. Plus, it could help reduce the risk of certain chronic diseases such as diabetes and heart disease.

When carbohydrates break down slowly, the body doesn't have any time or chance to store these as body fat. The sugars drip into your system instead of being poored like a bucket of water. As a result, more of the carbohydrates are either used up or are stored as muscle glycogen rather than as bodyfat. Therefore, starch provides an extended, or sustained source of energy and does not lead to immediate blood sugar spikes. When you slow the entry of carbohydrates into the blood, the "fuel" lasts, I mean really lasts, for hours, so you can work out longer and with increased training intensity. These may be best throughout the day and make up the bulk of your diet.

What this means is that regardless of your food choice, complex carbohydrates with their fibre, protein, essential fats and starches produce relatively slow increases in blood glucose and modest Insulin release. Complex carbs are your secret agents in the task of minimising muscle catabolism, optimizing muscle anabolism and taking any possiblilties of becoming obese to a standpoint hault. 

Additionally, when you add these foods to anything else, even simple sugars, they will boost the nutrient density of the meal and naturally lower the blood sugar response and release of Insulin. Also, starchy foods take a long time to chew, which slows down your rate of eating, allowing time for satiety signals to reach your brain before you stuff yourself. Let's say you binged on food. The potential damage of the surplus energy -  overworked liver has to turn these calories into fats. Not good for your body composition. Slow-digesting complex carbohydrates virtually stop the mutation of pooring caloric energy into fat stores and release these calories gradually. If you include fibrous starches in every meal and snack, your system will never go through peaks and valleys of blood sugar rides.

Limit processed sugars.

Stay away from sugar, juices, refined carbs, cold cereals, white bread, fat-free chips and rice cakes, mashed potatoes and white rice.

The problem with eating or drinking simple sugars if you are Insulin Resistant or Diabetic is that your cells may not be able to uptake these nutrients as quickly. The receptors for Insulin don't operate in the same efficient way as in healthy Insulin Sensitive people. These sugars will just bombard your system with an immediate spike and then detour to body fat stores. Refined foods which lack complex starches and fibre increase glucose levels, placing more stress on the pancreas to produce more Insulin.

Choose natural complex starches.

Instead of Insulin-spiking sugars, choose slower-burning complex starches to facilitate the storage of glycogen. Yams, wild rice, beans, legumes, whole grain bread and pasta, red potatoes and cereals are examples of starchy complex carbs. They all come from mother nature, pure and simple and are among the best slow-burning energy foods. Not only do they provide fuel and are best converted to the energy king ATP, the energy source muscles, brain, heart and every cell in the body need to work and grow, complex carbohydrates possess the most potent instantized mix of purest anabolic agents muscles need to work and grow – various vitamins, minerals, amino and fatty acids, phytonutrients, etc.Generous servings of vegetables, fruit and fibrous grains make a superb addition to your meals.
Eat protein, fiber and fat with every meal and snack.

All meals and snacks should include healthy fats, essential amino acids, plenty of fiber and be based on carbohydrate containing foods. Each one of these nutrients balances each other’s impact on the body, giving you long-lasting satiety with moderate blood sugar raise, just enough to energize you and not enough to store as fat. When fiber is added to a meal, it lines the stomach and small intestine, shielding starches and sugars from digestive enzymes, preventing sugars from being released into the blood rapidly and irregularly. Dietary fiber also lowers triglyceride levels and blood pressure. Protein and fat further slower the breakdown of sugars. This allows moderate blood sugar levels to be maintained more efficiently – the most important strategic take for Diabetics. The type of fat, the amount and its source matters not just to your waist line, but to your heart and blood vessels. So, choose healthier fats, like Monounsaturated and Polyunsaturated Fats found in plants and fish, and healthier carbs, like those found in natural unprocessed whole grains, vegetables, fruit, legumes and pulses.

Eat carbohydrates at prime times.

Overall food intake should be fairly consistent from day-to-day with minor fluctuations depending on your activity level. If you want to lose weight without losing muscle, manage your blood sugar and Insulin leves while eating normal foods, you will have to learn how to modify and manipulate your carbs at specific times.  Unless you eat enough carbohydrates from appropriate sources at the right times, you’ll get a sluggish performance and an increased risk of injury. Cutting down too low on your fuel will make you feel lethargic, unable to exercise properly and will slower your fat-burning metabolism. In addition to expanding less calories during your workout, you will experience increased appetite after training and all your weight-loss intentions will be cancelled out. This will ensure that carbs are stored in muscles as glycogen rather than as fat. There are 3 specific times when you can increase your carbohydrate intake without much concern – in the morning, before and after the workout.

Start your day the right way – eat breakfast.

The first time is to eat carbohydrates for breakfast. When it comes to keeping blood sugar levels stable, breakfast is the second most important meal of the day (the first most important meal is after training). If you are used to not eat anything in the morning you probably consume large portions at night time, when you need the least amount of energy. Eating breakfast curbs mid-morning hunger and staves off overeating later in the day. Your metabolic machine needs a spark to start the energy flame, and the morning meal can do just that – light the fire.
Open the carb-boosting windows.

If the main goal of your training is not to burn bodyfat, but to boost metabolism, build muscle mass and improve performance, then high intensity training is your answer. To maintain the intensity, you need to eat carbohydrates before the workout. With poor carbohydrate supply you will  notice that your muscles are not capable of working long enough with the same intensity. If you use the same training routine you were using during high-carb days, you will find yourself on the road of diminishing returns, and getting on the way back won’t be easy. That is because carbohydrates top off the glycogen reserves and preserve valuable amino acids from being catabolilsed for energy.

The amount of carbohydrates stored inside muscles, which are termed muscle glycogen, can determine whether or not muscles remain in an anabolic, or muscle-building, state. How vital are well-stocked glycogen stores? If you double the amount of protein and fat intake above and beyond what reputable nutritionists say is "enough", you still won't be able to boost muscle mass if glycogen stores are too low. On the other hand, if glycogen stores are full, chances of faster recovery and improved growth markedly increase. In the short term, eating carbohydrates is a great way to stay mentally alert, physically nourished and satisfied for hours  - an important component that contributes to increased training intensity. In the long term, these vital nutrients will improve your Insulin Sensitivity and make all body cells more responsive to all foods.

The third time for carb supply is right after training when your system has used up all the available sugars. This is  the most important meal of your entire day – your muscle cells are extremely sensitive to Insulin and literally cry for sugars. Unless carbs are abundant in your diet and in your system, you may start breaking your lean mass for amino acids to be used as an energy source since there is no glycogen available. Don’t get confused, you will still be burning some fat and using ketone bodies for fuel, but unfortunately that will not come at 100% availability. What you need to do is to make sure that you minimize the breakdown of muscle tissue, up-scale your fat burning capability and still have energy to live. This is why you need the most efficient replenishment – carbs.

Lower carbohydrates on non-training days.

While you need carbohydrates to fuel your muscles on days you work out, your need for them goes down considerably on days when you don’t exercise. If you eat too many carbohydrates, just sit around and carry not much but your own bodyweight from the couch to the kitchen table, you will not give your system a chance to use the circulating sugars in the blood. Exercise is the best way to lower blood glucose levels, add lean body mass which will host more sugars, increase Insulin Sensitivity of all cells. Exercise also burns calories and melts some fat as a bonus. There may be days when you are not as active, or when you purposely rest your body as a way to recover from brutal training in the gym. Eating too many carbs on these days will leave you wired, irritable and worsen your already poorly operating metabolic machinery. Besides bombarding your pancreas with sugars you don't need, all the alchemy from the refregirator might end up as bodyfat. With high Insulin and high blood sugar around the clock, there is not way you will ever cure your Insulin Resistance. That’s why you should eat fewer carbs on days you don’t train.

Eat every 3-4 hours.

After you sparked your metabolic furnace in the morning with some good nourishing foods, throughout the day you just need to keep throwing in wood to keep it burning. Every time you eat you fire up your metabolism, boost your mood and mental power and keep your digestive system happy. Eating every 3-4 hours or 5-6 times during the day may seem too much effort at first, but you don't need a full meal and even a small amount of food can do the job. 

Keep meal portions sensible.

If you are accustomed to consuming three squares a day, divide each one in half – that would be an appropriate size. Visually, this can be disturbing – how can you satisfy your hunger with a baby-sized meal? Yes, you can get 'full' with a smaller meal. By eating smaller meals more often you also prevent Insulin levels from dropping too low which will cause them to spike too high the next time you eat and cause fat gain. Once you get used to it and keep your blood sugar and Insulin levels even, your will naturally crave smaller amounts more often. You can also include a wider variety of foods which will take boredom out of your diet and provide better more well-rounded nutrition to your constantly working system.

• Pritikin, p. 358. Pritikin, Nathan, with Patrick M. McGrady, Jr., The Pritikin Program for Diet and Exercise (New York: Grosset and Dunlap, 1979).
• Pritkin, Robert, The New Pritkin Program (New York: Simon and Schuster, Inc., 1990).
• Jean Carper, Food—Your Miracle Medicine (New York: HarperCollins, 1993), p. 420.
• Martínez-González M, de la Fuente-Arrillaga, Nunez-Cordoba JM, et al. Adherence to Mediterranean diet and risk of developing Diabetes: prospective cohort study. BMJ. 008;DOI:10.1136/bmj.39561.501007. Available at www.bmj.com