HELP Explained: Chapter 1 – Limit Carbohydrates
The first pillar of weight loss laid out in HELP is limiting carbohydrates.
In 2023 we will be working through the 10 chapters of The Health, Energy & Longevity Plan, digging deeper into each aspect of the plan on a monthly basis. If you’d don’t want to wait, click here to access to the whole booklet now.
Carbohydrates come in two main categories: Sugars and Starches
Sugars include monosaccharides (single sugars) and disaccharides (two sugar molecules bonded together.) Sucrose, or table sugar, is made of equal parts glucose and fructose. Glucose is the most basic sugar and is what all cells in your body can use for fuel, while fructose is also found in fruits. Fructose is what makes sugar sweet.
High fructose corn syrup is sweeter than table sugar because it is 55% fructose and only 45% glucose.
Starches are carbohydrates that have three or more sugar molecules and are also called polysaccharides. Potatoes and other root vegetables are easily and quickly digested and therefore raise blood sugar significantly, even though they don’t taste sweet.
Beverages, especially soft drinks and beer, are a significant source of carbohydrates. Some foods that are often considered healthy actually are not, especially fruit juices, dried fruits and honey, which have very high concentrations of fructose and should be consumed only infrequently and in small amounts. Fructose is especially likely to trigger fat storage, particularly in the liver.
A rise in blood glucose triggers the pancreas to produce more insulin to move sugar from the blood into cells. Persistently high insulin levels cause the body to become resistant to insulin, requiring more and more insulin to maintain blood sugar control.
Even though they have no calories and don’t raise blood sugar, artificial sweeteners also can trick
the body into producing more insulin, driving down blood sugar levels to the point that many people have cravings for more carbohydrates . So, you may have a diet soda but then be driven to binge on chips or fries.
These should be limited:
- table sugar
- honey
- agave
- corn syrup
- artificial sweeteners
- soda
- diet soda
- beer
- potatoes (chips & fries) root vegetables
- fruit juices
- dried fruits
In HELP we recommend starting at 15 grams of carbohydrates per meal. Some people with more advanced insulin resistance may need to restrict further or extend their fasting periods. Others will find that they can still achieve desired results with a slightly higher carbohydrate intake.
A declining number on the bathroom scale and reduced waist circumference are the easiest indicators that you have sufficiently reduced your carbohydrate intake. However, achieving measurable ketone levels in your blood is the most reliable indicator that your body is accessing stored fat.
Remember to check back each Wednesday for another post offering practical advice and education about topics addressed in The Health, Energy & Longevity Plan.
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