My Weight Loss Secret (9/29/14)

Start Weight: 187lb (June 2014)

Current Weight: 167lb (Sept 2014)

Goal Weight: 140lb

Weight Lost: 20lb!

Many people have asked me the following question:  “What is your weight loss secret?”  My answer boils down to this: blood sugar control.

Many patients newly diagnosed with diabetes have prescriptions for insulin or metformin, which lower blood sugar.  Many of these patients also notice a drop in weight after beginning these prescriptions.  This brings up the important idea that blood sugar control is linked to weight loss.  This idea is backed with a few key facts about the human body and the metabolism of sugar.

The average person has a blood sugar level below 100.  This is a normal blood sugar reading.  That number goes up after we eat, and down when we feel hungry.  The diagnosis of pre-diabetes means that you have a blood sugar level between 100-125 when you are fasting (no food for 12 hours).  A blood sugar level greater than 126 can lead to a diagnosis of diabetes.  These numbers mean that you have more sugar in your blood than your body can use immediately.  What does your body do with this extra sugar?  It stores it as fat.  This is why many type 2 diabetics gain weight.  Their body is resistant to the effects of insulin (the hormone critical to the metabolism and storage of sugar, fat, and protein) so the sugar stays in the blood instead of being used in the cells as fuel.  This means that the cells do not get the fuel needed to survive and are essentially starving, causing cravings for more food and sugar.  Eating causes an increase in sugar within the blood again.  It is a terrible cycle that leads many people to gain weight.

My family is cursed with Diabetes Type 2.  Both grandmothers had it and my dad has it.  This genetically predisposes me to having problems controlling my blood sugar.  Now, I do not check my blood sugar, nor do I have a medical diagnosis of a blood sugar problem.  I know my body and how it reacts to different levels of sugar.

Because of this blood sugar problem I do two things to kick-start my weight loss:  I cut out many added sugars and I take supplements that aid in blood sugar regulation.  Now this doesn’t mean that I refuse a piece of cake if I am at a wedding.  It means that I don’t make sweets a daily habit.  I enjoy sugar in my coffee and tea.  I enjoy the occasional chocolate chip cookie (or three) on a bad day.  I love a glass of wine with dinner.  I make sure that these treats don’t because my entire day, though.

One big thing that I noticed is that if I have a piece of toast in the morning (white bread or wheat) I crave more carbs throughout the day.  So I mainly try to avoid bread as a source of carbs.  Instead I have a lot of rice, barley, and different grains with my meals.  I don’t count carbs or calories, I just notice what my body is telling me.  If I want to eat something, I don’t restrict myself from having it.  It you make a food forbidden it becomes that much more desirable.  As I said above, chocolate chip cookies are my downfall, but I still have one (or three) occasionally.

The rest of my diet is standard food.  I enjoy chicken, beef, pork, and fish.  I have a variety of vegetables prepared a variety of ways.  I love fruit when I can get it fresh.  I still have fried food every other week.  I still eat out at restaurants.  I still eat three meals a day.  I don’t eat replacement meal bars or drink meal replacement shakes.  I also still love the Chinese buffet two miles down the road.  Your diet is up to you.  Find out what foods cause your body to gain weight and start eating less of it.  It could mean one less can of soda a day, or one less meal out a week.  Maybe it’s the same thing as me: bread.  I can’t tell you what causes your body to gain weight.  You will need to find out what works for you.

I also started taking two supplements that are known to help lower and control blood sugar.  I take 1000mg of cinnamon (also includes 100mcg of  chromium) and 500mcg of Chromium Picolinate.  Cinnamon has long been touted as being great for diabetics because of its blood sugar regulation effect that it has.  Chromium is a relatively new important trace metal that’s official roll hasn’t been well defined yet.

Cinnamon has been suggested to diabetics for many years.  The main reason is because it has a mysterious effect on the cells of the body, allowing insulin to work more effectively with the cell.  It also has some ability to lower cholesterol levels in certain patients.  These effects have been studied multiple times with multiple amounts of cinnamon.  Many studies found a mild to moderate lowering of both blood sugar and cholesterol levels.  Some have not.  Cinnamon is not a cure-all, but could aid some people with blood sugar regulation.

Chromium was discovered in the late 1800’s in France as being a mineral found in food.  It wasn’t until the 1950’s that it was found to be important to human life.  It was found in rats to prevent the loss of blood sugar control in relation to age.  Chromium is now seen as being important to the activity of insulin.  Chromium deficiency has been seen in three patients when fed intravenously, which caused diabetes-like symptoms.  Once this deficiency was corrected, the symptoms corrected themselves.  It has also been found to decrease or even reverse glucose intolerance.  The human body absorbs only 0.5-2.5% of chromium that is ingested.  This amount is increased with vitamin C and niacin.  It decreased with diets high in simple sugars, stress, and with age.

Seeing the information above, it seems like scientists may have found a possible root for type 2 diabetes and how to prevent it.  The American diet consists of high amounts of sugar and fat, decreasing the effectiveness of insulin and lowering levels of chromium, which raises blood sugar and lowers levels of chromium even more.  It seems like a vicious cycle that has no end.  With 25% of the population age 65 and older having type 2 diabetes, having a possible solution is monumental.  But PLEASE!  If you have diabetes or are on a blood sugar medication TALK TO YOUR DOCTOR BEFORE STARTING TO TAKE CINNAMON OR CHROMIUM!  If you take cinnamon, chromium, and your medication at the same time, it could cause a life-threatening drop in blood sugar.

Even if cinnamon and chromium do not change the way we treat type 2 diabetes, it has helped me lose weight!  With my diet low in added sugars and my supplements I have successfully lost 20 pounds in three months.  This is without adding any exercise or cutting out any food group completely.  I can get a three month supply of both of these supplements for about $10.  This means that the 20 pounds I have lost cost me $10.  You better believe I am willing to pay $0.50 a pound lost!  I buy my vitamins from Wal-Mart, since it’s right around the corner.  I buy Spring Valley brand vitamins, which aren’t that expensive but still have a quality guarantee.  You don’t have to buy expensive brand supplements.  Just make sure that you buy a brand with a quality guarantee.

Well, that’s my secret.  Blood sugar control by diet and by supplements.  I hope that you find the aspects of your diet that are causing you to gain weight and reduce them.  I hope that my secret helps you to lose weight like I did.  Good luck to you!

~Missy T