The typical Western diet of highly processed, energy-dense, high-glycemic foods causes blood sugar (blood glucose) to rise dramatically, which then causes insulin levels to rise. But that, in turn, causes blood sugar to plummet, resulting in cravings and a cycle of poor eating patterns that lead to obesity and disease.

Following these simple steps can help you break this cycle and get back on track for success:

  1. Eat small, frequent meals or snacks every 3-4 hours
  2. Make healthy food choices
  3. Choose high fiber grain products (100% whole grain, 100% whole wheat)
  4. Choose lean proteins (chicken, fish, lean pork, beans/legumes, etc.)
  5. Choose heart healthy, unsaturated fats (olive oil, nuts, seeds, avocados, olives, etc.)
  6. Increase the amount of fruits and vegetables in your diet
  7. Combine carbohydrate foods (grains/starches, starchy vegetables, fruits, dairy) with a protein or fat at all meals and snacks

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