No, it’s not a treadmill or other expensive exercise equipment. It’s not costly protein shakes or meal replacements. It involves no counting points or TV celebrities.
This is one of the concepts advanced in my new book, Undoctored: Why Health Care Has Failed You and How You Can Become Smarter Than Your Doctor.
Why didn’t your doctor tell you that a powerful tool for weight loss could be so easy, effective, and inexpensive (often free)?
What is the world’s most powerful weight-loss tool?
This is just one of the many tools and strategies I provide a new Undoctored book as well as the Undoctored online programs. If you like this conversation, you’ll find plenty more in the book and online programs.
So what is what is the most powerful tool for weight loss? It’s a simple glucose meter, a device that helps you check your blood sugar. Here’s a few I’ve got right here. [exhibits devices] Here’s the [Abbott] Precision Xtra® device I’ve had for a while. This is a [LifeScan] OneTouch® Ultra® device. This is a fairly new one, my favorite now, it’s a [DarioHealth] Dario™ device. This is the carrying kit. This is the actual glucose meter, that plugs into your smartphone, that automatically uploads your blood sugars to the app that comes with this device.
How do you get these devices? Well, you can go to the department store, or pharmacy. You get them for as cheap as $20. Walmart’s device for instance, is very accurate and it’s about $20. The test strips are inexpensive. You will need to get the testing device, as well as the test strips, and the little lancet (that provide a little pin that performs a finger stick). Don’t be frightened of it. It’s a little spring-loaded finger stick that you can barely feel. It’s very easy to do.
How do you use these devices? Well, you need two values, around any meal, or any food in question. You need a blood sugar immediately prior to the meal, and another blood sugar 30 to 60 minutes after the start of the meal. Now you may have heard doctors say that you need to check a blood sugar two hours after the meal. That’s not true for us. That’s how you manage medications, insulin drugs, for diabetes. What we’re looking for is the peak, not the return of blood sugar two hours later. The peak in blood sugar after eating, occurs about 30, 45 or 60 minutes after the start of the meal.
The composition of your meal, and choice of foods, will determine what that peak is. We’re looking for no change, no peak, blood sugar. If you’re starting blood sugar says 90 [mg/dL], which is perfect, and 45, 60 minutes later it’s 90: perfect. That’s what you want. That kind of blood sugar allows weight loss to occur. What if blood sugar starts high, let’s say 140 (a diabetic range blood sugar) and then 30 to 60 minutes later it’s 140, once again: beautiful. That kind of blood sugar will allow your fasting sugar, over time, to drop, the after eating blood sugar to drop, and weight to drop as well — and less reliance on medication.
If you do have diabetes, you absolutely need to talk to your health care provider. Explain what you’re going to do. If they discourage, you don’t accept that. Find someone who will help you, because you’re going to need to have the insulin and/or oral drugs reduced dramatically, because you’re becoming less diabetic when you do this.
What if your blood sugar is 100, let’s say, and after the meal goes to 170 or 140? Look back at your meal. Identify which food or foods are responsible. They will be carbohydrate foods, not fats, not proteins, but carbohydrate foods. Eliminate them. Or, cut back dramatically on the portion size, the next time you have that food, or that meal. Then test again to ensure that you have no change.
So we adhere to what I call the no change rule: no change in blood sugar from prior to the meal, to 30 to 60 minutes after the meal. If you do this, weight loss is dramatically accelerated. Now you don’t have to do this with every meal. Do it whenever something is in question. Over time; you’ve done this maybe a dozen, a couple of dozen times, you’ll get the gist of it. You’ll get the idea, and you’ll begin to easily identify which foods cause a rise in blood sugar, and thereby block weight loss.
Use this. Stick to it, and you will see far more dramatic weight loss effects — far better by the way, than cutting calories, pushing the plate away, extreme exercise. This is easy, right? It just allows you to pick and choose foods more wisely foods, foods that don’t provoke blood sugar, thereby don’t provoke insulin, because insulin causes fat deposition or blocks the mobilization of fat that would allow weight loss to occur.
Do this by following the no change rule, using your glucose meter: what I call the world’s most powerful weight loss tool. Once again, if you want more information like this, you’ll find it in the Undoctored book and the Undoctored websites.