I'm reading a fantastic book right now called, "Menopause Reset" by Mickey Harpaz, PhD. I've mentioned it before in this blog www.sparkpeople.com/mypa
and how much his "first step to menopause reset" encouraged me.
Now his second step: "Resetting your diet" has revolutionized my thoughts about menopause and weight loss. I'm sure I'm NOT going to be able to explain it in the depth that the book outlines, but I'm going to try and give you the highlights.
His basic premise for peri-menopausal/menopausal women is that they need to keep their blood sugars in a constant wave, with no lows [hypoglycemic] or spikes in the blood sugars.
"Normal blood sugar levels for the adult population fall between 65 and 99 mg/dl--the target zone, an ideal range for burning fat…"
"An ideal blood sugar curve throughout the day is a wavy line that has only small peaks and valleys, and that's what we are aiming for you to maintain with Menopause Reset."
He says that when a person gets too hungry, and allow themselves to go into hypoglycemia, that the blood sugars will spike, and this is a no-no for trying to lose any weight during peri-menopause/menopause.
These are his basic tips in this step:
1. Never skip eating breakfast, morning snack, lunch, afternoon snack, dinner, and evening snack.
2. Always eat something within 1 hour of waking up. It can be just a small piece of fruit for breakfast.
3. Your morning snack must include a fruit or vegetable. Your lunch and afternoon and evening snacks can come from grains, but at least one of those p.m. snacks must include a fruit or vegetable.
4. Eat every 2 hours.
5. Snacks should be 120 calories or under and have less than 10 grams of sugar.
6. Yogurt can be an afternoon snack and can include more than 10 grams of sugar if there is fruit in the yogurt.
7. Other good snack choices are pretzels, crackers, breadsticks, and popcorn.
Okay, since I started this, I've lost 2.1 #'s. I NEVER, EVER feel deprived or hungry, or for that matter, sluggish or fatigued! And I'm normally eating about 1280 calories. There is MUCH more I need to understand, but I really feel that I've happened upon a goldmine of information that is going to have life-changing effects on my life!
Only 2.9#'s before I'm back to my normal BMI's and 6.9#'s until I'm back at goal weight! I'm THRILLED! I feel empowered and energized! Thanks for letting me share some nuggets that are helping me.
Blessings to all, Susan