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Grazing And Type 2 Diabetes

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Is Grazing Good For Diabetes?

What if you ate frequent, small meals, instead of a few big ones? You wouldn’t need as much insulin at any one time. Maybe postmeal spikes would be much smaller. What does science say about this approach? The question mainly applies to people with Type 2 who still make some insulin. They may have enough insulin to cover a small meal, but not a normal American meal. If you are injecting rapid-acting insulin, more meals would mean more, smaller shots. Eating very frequent, very small meals is sometimes called “grazing.” Some evidence shows that it improves insulin function. In one small study, people were assigned in random order to eat a “nibbling diet,” which consisted of 17 snacks per day, or the usual three meals per day. (Both diets had the same amount of total food and types of food.) The nibblers made less insulin, although their sugars were about the same as the regular eaters. That shows their insulin was used more efficiently. Grazing has been very popular at times for weight loss and diabetes management. It’s not so popular now. A Czech study presented in 2013 found that grazing was less effective for weight loss than eating two main meals a day. No differences Continue reading >>

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  1. SuperBane

    The premise of the palumbo diet is high protein (about 1- 1 1/2 gram per pound), moderate fat (about 1/2 g per lb) and low low carbs (no direct sources of carbs). During this diet, the brain goes into ketosis (it uses ketone bodies for energy-- fats) and thus the energy requirements by the body can almost all be supplied by fats (which you'll be taking in plenty of). The only activity that uses carbs will be the weight workout which may use 40grams per workout. You will get these 40g indirectly through the foods you'll be eating. As a backup, the cheat meal you'll be having once per week will provide a storehouse of glycogen (glucose) in case of emergency. So, you see, very little gluconeogenesis in the liver will be occurring. If we keep cortisol low (by restricting STIMULANTS) we'll ensure that muscle is spared!
    HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the
    day so you dont cheat again.T3 levels are reduced on a low carbohydrate diet, Cheat meal consumption leads to insulin production which is required for maximizing the conversion of T4 (inactive hormone) to T3 (active hormone).



















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    Fiber helps burn fat! Everyone should take fiber 2x per day. Fiber actually helps increase the absorption of calcium.
    When following my dave palumbo diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!
    The diet is based on the generic 1.5g pro, and about .5g fat per lb of body weight. you should have a meal every 2.5-3 hours you are awake.

  2. SuperBane

    MEAL #1
    4 whole omega-3 eggs + 7 large eggs whites (For the whole eggs, make sure to go with mostly Omega-3 eggs.)
    MEAL #2
    "Lean-Pro Meal": 6oz chicken (cooked weight) with 1 Tbs Macadamia nut oil or extra virgin olive oil, and ½ cup green beans.
    MEAL #3
    ?Pre-Workout?: 50g whey protein isolate + 2 tbs. natural peanut butter or almond butter
    MEAL #4
    ?Post-Workout?: 50g whey protein isolate + 2 tbs. natural peanut butter or almond butter
    MEAL #5
    "Fatty Protein Meal": 6oz of lean ground sirloin (cooked weight) or 7oz salmon (cooked weight), a small green salad. (No tomatoes, carrots, or red peppers) w/ ½ tablespoon of extra virgin Olive Oil.
    MEAL #6
    4 whole omega-3 eggs + 7 large eggs
    For a 200lb man:
    MEAL #1
    5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
    MEAL #2
    SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)
    MEAL #3
    "Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
    MEAL #4
    SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)
    MEAL #5
    "Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
    MEAL #6
    SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (Omega-3) eggs and 4 extra whites
    For a 250lb+ man:
    Meal 1 6 whole Omega-3 eggs
    Meal 2 8oz chicken with 1/2 cup raw almonds
    Meal 3 50g whey with 2 tablespoons all natural peanutbutter
    Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
    Meal 5 50 g whey with 2 tablespoon PB
    Meal 6 6 whole eggs
    Variations of the Dave Palumbo diet for certain individuals :
    120lb female
    Meal #1: 2 whole (omega-3) eggs and 6 egg-whites.
    Meal #2: 4oz chicken with 1/4 cup raw almonds.
    Meal #3: 35g whey protein with 1 tablespoon all natural peanut butter.
    Meal #4: 4oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
    Meal #5: same as meal #1 or meal #3.
    100lb (lean body mass) female figure competitor
    Meal #1: 2 whole omega-3 eggs and 4 egg whites.
    Meal #2: 30g whey protein and 1 tablespoon natural peanut butter.
    Meal #3: 6oz chicken and 1oz (1/8 cup) raw almonds.
    Meal #4: same as meal #2.
    Meal #5: 4oz salmon, 2 cups of spinach leaves, 1 teaspoon virgin olive oil and vinegar.
    170lb male (153lbs LBM)
    Meal #1: 3 whole omega-3 eggs, 3 egg-whites, 3 slices fat-free turkey.
    Meal #2: 40g whey protein and 1 tablespoon olive oil.
    Meal #3: 150g skinless chicken breast and 1 tablespoon soy and 1 tablespoon mustard and 30g almonds.
    Meal #4: same as meal #2.
    Meal #5: 200g top sirloin steak and 85g raw spinach and 1 tablespoon olive oil.
    Meal #6: 2 whole omega-3 eggs, 1 can tuna.
    160 lb male
    Meal #1: 4 whole eggs, ¾ cup egg-whites, fish oil, primrose oil.
    Meal #2: 7oz chicken, ¼ cup almonds.
    Meal #3: 7oz salmon, 1 cup spinach.
    Meal #4: same as meal #2.
    Meal #5: 7oz lean ground beef, 1 cup spinach, 1 tablespoon olive oil.
    Meal #6: 3 whole eggs, 1 cup egg-whites, fish oil, primrose oil.
    185lb natty bb at 12%bf
    Meal #1: 5 whole omega-3 eggs.
    Meal #2: 7oz chicken with 1/3 cup raw almonds.
    Meal #3: 40g whey protein with 1.5 tablespoons all natural peanut butter (post-workout meal).
    Meal #4: 6oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil.
    Meal #5: 40g whey protein with 2 tablespoons all natural peanut butter.
    Meal #6: 4 whole omega-3 eggs with 4 extra egg-whites.
    176lb natty bb at 11-12%bf
    Meal #1: 4 whole omega-3 eggs with 4 extra egg-whites.
    Meal #2: 200g chicken with 1/3 cup raw almonds.
    Meal #3: 40g whey protein with 1 tablespoon all natural peanut butter.
    Meal #4: 200g red meat or salmon with 1 cup asparagus.
    Meal #5: 40g whey protein with 1.5 tablespoons all natural peanut butter.
    Meal #6: same as meal #1.
    155lb male at 15%bf
    Meal #1: 3 whole omega-3 eggs.
    Meal #2: 5oz chicken with ¼ cup raw almonds.
    Meal #3: 30g whey isolate with 1 tablespoon all natural peanut butter.
    Meal #4: 7oz (93%) lean ground beef with 1 cup romaine lettuce (dressing: 3 teaspoons ev olive oil and 3 teaspoons balsamic vinegar) and 1 tablespoon flaxseed oil.
    Meal #5: same as meal #3.
    Meal #6: same as meal #1.
    195lb male
    Meal #1: 5 whole eggs.
    Meal #2: 8oz chicken breast and 1/3 cup almonds.
    Meal #3: 50g whey protein isolate with 1.5 tablespoon natural peanut butter.
    Meal #4: 8oz fish with 1/3 cup almonds.
    Meal #5: 55g whey protein isolate with 1.5 tablespoon natural peanut butter (post workout).
    Meal #6: same as meal #1.
    172lbs at 11%bf with protein and veggies days incorporated
    3X P-F, 2X P-V
    Pro-Fat
    Meal #1: 4 whole eggs with 4 egg-whites.
    Meal #2: 6oz chicken (cooked) and 1/3 cup raw almonds.
    Meal #3: 40g whey protein and 1.5 tablespoon all natural peanut butter.
    Meal #4: 6oz red meat (cooked) with 1 cup asparagus.
    Meal #5: same as meal #3.
    Meal #6: same as meal #1.
    Pro-veggie
    Meal #1: 12 egg-whites.
    Meal #2: 6oz chicken (cooked) and 1 cup asparagus.
    Meal #3: 40g whey protein with water.
    Meal #4: 6oz tuna and 1 cup asparagus.
    Meal #5: same as meal #3.
    Meal #6: same as meal #1.

  3. SuperBane

    I recommend that women take in about 8-10 g fat per meal; whereas men take in 12-17 per meal.
    And REMEMBER......... All KETOSIS means is that your BRAIN is no longer burning glucose (carbs) for energy; it's using FAT ......and because we never run out of fat, the brain has a virtually unlimited source of energy..... therefore, no low blood sugar, no hunger cravings, no mood swings, and no irritability!
    Remember, it takes 3-4 days to get into a strong ketosis where your brain is using ketone bodies (fats), instead of carbs, for energy. Be patient.
    Many times I'll switch to an alternatiing diet where one day it will be protein/fat......then another protein/vegetables (very little fat). The great thing about the body and fat is that ESSENTIAL FATTY ACIDS can be stored in the muscle for several days, up to 2 weeks......therefore, once an adequate storehouse of Essential Fats are built up, the body can be "tortured" a little and it still won't give up muscle (that's assuming you're still taking in adequate protein. Protein can't be stored).
    1oz almonds equals 6g carbs (2 of those grams are fiber) and 2oz equals 12g of carbs.
    With the beef meal (any fatty protein meal), you should have the green salad with 1 tablespoon of Olive or Mac oil INSTEAD of the nuts. Only eat the nuts with the LEAN PROTEIN MEAL (chicken, turkey, lean fish)
    The best fat sources come from the essential fatty acids-- Omega-6 and Omega-3's. Most of us get plenty of Omega-6s from cooking oils, ect..........however the Omega-3's are harder to get. I recommend WHOLE OMEGA-3 EGGS, FaTTY FISHS like SALMON and SWORDFISH and TUNA and MACKEREL, ALMONDS and WALNUTS have some OMEGA-3's (as well as OMEGA-6s). ANother great fat source is MONOUNSATURATES such as EXTRA VIRGIN OLIVE OIL and MACADAMIA NUT OIL.....they aren't essential but they are great for the metabolism (great source of energy) and they are extremely good for your heart.
    You're not getting any indirect sources of carbs (just from the 1 spoonful of PB.... you may want to have at least one 1/3cup nuts meal. Remember, Olive or Macadamia nut oil is predominantly a MONOUNSATURATED FAT (good for the heart, but not essential)........ the nuts, and fish oil have the essential fats in them. Also, with regard to FLAX SEED OIL, the OMEGA-3 Fatty Acids found in them (alpha-linolenic acid) has a very poor conversion to DHA and EPA (Essential Omega-3 intermediates) in the HUMAN........therefore, you're much better off taking in FISH OILS (that already contain DHA/EPA) than FLAX SEED OIL.
    Once fat loss slows, I always increase cardio first, then I increase the amount of fat burners (clen, cytomel, lipolyze).........After those other methods are exhausted, only then, do I play with the diet.
    Always eat BEFORE lifting........never BETWEEN lifting and cardio.
    Artificial Sweetners:
    The artificial sweetener itself (eg. aspartame, sucralose) wont cause a problem. It's what some companies complex it with. For example, EQUAL and SPLENDA combine their aspartame and sucrolose with 1g of maltodextrin........whereas, in diet drinks, they don't do that. So, diet drinks are okay, SPLENDA and EQUAL must be used in moderation (STEVIA BALANCE is fine though since they use inulin fiber instead of maltodextrin
    Forget using:
    -MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
    -Arginine is not going to do anything. It will DO something; just not dramatic.
    Cardio:
    CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY
    never do less than 20 min per session
    The BOTTOM LINE is that low intensity cardio (while you might need more of it) ensures that fat is utilized and muscle is spared (especially while on my high protein/moderate fat/low carb diet).
    Do you feel the treadmill is better for cardio, or is the bike(stationary or recumbent) just as good? As long as the intensity is LOW, it doesn't matter which piece of equipment you use. You should start at 45min/day walking (treadmill or outside). Add 10 minutes to that the second week, and 10 minutes each week after, until you reach 2 hours/day. That should do it.
    Fat burners: Start out with 40mcg per day (20mcg 2x per day) of clen 16 weeks out and 25mcg of T3 per day 14 weeks out. Increase it every 2-3 weeks as you hit plateaus. Make increases in doses of 20mcg of clen and 12.5mcg of T3. Don?t take more than 120mcg of clen and 100mcg of T3 per day.

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