Blood Sugar Solution Challenge, Day 1: Eat More, Weigh Less--Eat Real Food

Think weight loss is a simple matter of arithmetic? Calories in, calories out. That's what we're all told right?

How well has that worked for you so far?

In this video, as the first day of the 30-Day Blood Sugar Solution Challenge, learn why the calories in, calories out equation is one of the biggest myths about weight loss and blood sugar management perpetrated by the medical industry. And find out how you can lose weight while eating more!

For more info on the 30-day Blood Sugar Solution Challenge, click here.

To sign up for the challenge, click here.

 

 

 

Follow Mark Hyman, MD on Twitter: www.twitter.com/markhymanmd

Comments

[Quest2011]

12:36 PM on 03/02/2012

Atkins all over again

[cucuy13]

02:28 PM on 02/29/2012

While it's true that people should eat more "real" foods, doing so doesn't negate the fact that calories in = calories out and Dr. Hyman stating such doesn't make it true.

[darcylu]

07:44 PM on 02/29/2012

But it's a great start. If you do not bother to rid your body of all the "food-like" subsistence that the chemical/food industry produces, it is very hard to do it a little bit at a time.

Once you know how amazing you feel when you eat only food that evolved, specifically, to keep you alive, you actually have a chance to break away from the crap that is making you sick.

[Rodsstewart]

06:01 AM on 03/02/2012

Google top ten reasons to avoid soy; spirulina microcystins, heavy metals, toxins, contaminants; chlorella g.i. effects, oversensitivity to sunlight. Beginning MH's plan, I noticed breathlessness, very low BP (google s/s acidosis). My prior eating all acid end of spectrum, causing gout. Withdrawing sugars/carbs, I avoid acidosis by eating alkaline foods on plan. Being on bed rest, I distract myself with iPOD music, true crime, even wrote my memoir. Wishing I could write your more. Only little bits fit on this website.

[Parkite]

10:40 AM on 03/01/2012

Dr. Hyman isn't the only one saying it.

[Rodsstewart]

01:48 PM on 02/29/2012

I need high amounts of protein in my diet because I'm a post-polio patient. Meats, eggs, dairy, beans, fish, shellfish, hard cheeses etc. are acidic protein foods. I'm trying to find alkaline foods that are also high in protein. Anyone have ideas? Thanks.

[henriette and hube]

11:38 PM on 02/29/2012

Definitely beans, lentils and quinoa which is almost pure protein and all much lower in acidity. Also seitan and tofu. I made tofu, I buy it in bulk at the natural food store, marinate in any marinade you want and then back. I love it. Check out which veggies have the most protein. I know broccoli is high as well as spinach. Google protein vegetables and you'll need a list. Good luck.

[dbfact]

12:10 AM on 03/01/2012

Seitan is pure GLUTEN. And beans, lentils and quinoa are mostly carbs. Test your blood sugar 45 minutes after you eat them.

[Rodsstewart]

06:05 AM on 03/02/2012

I was ready to introduce soy into my diet for the first time, but then I googled "top ten reasons to avoid soy." Tofu and edamame were so exciting for me, until I read that and more on the Internet. Be careful, that little doggie needs you :)

[Nancy E Randolph]

07:33 AM on 02/29/2012

My daughter Jessica and I are doing this. Previously I joined a similar challenge with an author with Just Write Books. Sue Lebel Young has written Food Fix: Ancient Nourishment for New Hungers (to be released spring 2012).

[dpkjj]

10:11 PM on 02/28/2012

I am prepared to try Hyman's approach, more for the blood sugar issue than the weight loss, although a few pounds off wouldn't be bad. I already eat mostly real foods, but we'll see what happens.

But...he lost me with the "great gradnmother" thing. My great grandmother, my grandmother and my mother's body types were exactly like mine. A typical Mediterranean look - very thin when young, a little chubbier in the middle years, and really overweight after menopause. And my great grandmother was in a country where there was no such thing as processed, prepared food.

Again, I have an open mind, but genetics (as all my MDs agree) is very powerful.

[Alvarask]

02:15 AM on 02/29/2012

Genetics is one thing, but if your family were eating a very carb-heavy Mediterranean diet then you might try reducing carbs.

[darcylu]

07:54 PM on 03/01/2012

Genetics play a role but is not absolute destiny. Have hope; look for reasons to succeed!

Maybe a family food allergy. Breads/grains, dairy, legumes, etc can wreak havoc with those who are affected. Cutting out many categories may make you feel different>better.

I cut everything out it seems, which scared me at first but within days I felt a change. I feel so much better. I am thrilled so far (30 days), and not at all in a hurry to add anything back, and any craving is so minor, I easily shrug it off.

[Rodsstewart]

06:15 AM on 03/02/2012

Having post polio sequlae, I was taught a trick. When you really attend to one sensation
fully (music or breathing etc.), your perception of pain, weakness diminishes. That is theory behind Lamaze childbirth breathing exercises at time of delivery. So, anything that's fully distracting--this book/life plan for healthy eating, beautiful music that I collected from iTunes over Internet & amazon.com (I love classical crossover or popera) lifts my mood and hope ensues. "Community" is necessary. Wish we could trade email addresses.

[Ken Scherer]

03:10 PM on 02/28/2012

What can I do about leg cramps? I don't know if it's coincidental but my drinking Gatoraid seems to greatly help prevent leg cramps that I used to get all the time. What's something without a label that prevents leg cramps?

[SusanL224]

04:40 PM on 02/28/2012

Getting more potassium in your system helps with cramps. Bananas, apricots, almonds, peanuts. I found this link to a site that summarizes foods high in potassium. http://www.vaughns-1-pagers.com/food/potassium-foods.htm

[Alvarask]

06:58 PM on 02/28/2012

I would agree with you about potassium but would also add that some people get leg cramps due to low magnesium. So it would e worthwhile for Ken to not only eat a more potassium rich diet but to also look at some magnesium supplementation.

[HelensDaughter]

11:22 AM on 03/01/2012

Almost anything with potassium or magnesium,,,,veggies, for sure.

[William Anderson LMHC]

02:58 PM on 02/28/2012

I've been helping people successfully lose weight for over 25 years. I have had more than a few clients who had gotten overweight eating all natural food. They ate too much of it.

With thousands of actual cases worked, I have never had a client not lose weight when they underate, eating fewer calories than they burned. My method is scientifically based and has never failed to produce weight loss.

The way to lose weight is known, scientific, and works every time. The trouble is making it so that one can actually develop the right habits of undereating that will perseverate. That's where behavioral therapy methods like those I teach come in.

Telling people like me (I lost 140 lbs 25 years ago) and my clients to eat as much as they want of natural food is a prescription for weight gain and continued confusion about what they need to do to solve their weight problem.

William Anderson, LMHC
Author of 'The Anderson Method - Secrets of Permanent Weight Loss'
www.TheAndersonMethod.com

[ThinkB4Vote]

05:51 PM on 02/28/2012

Indeed and on top of this, the first thing this article's method does is tell people that they can't eat anything they probably like to eat. It might work but is a huge demotivator before even getting someone started.

I lost my weight and have kept it off by by tracking my intake and exercise. I did this slowly which means I learned portion control and that one trip for fast food is well over half of my daily budget.

I bet half of the tea in China that most overweight people will be shocked by how much more they are actually eating compared to how much they think they are eating once they add it all up. I was up in the 2800-3500 calorie per day range before I started and I honestly didn't believe I consumed that much. I might hit 2000 if I splurge nowadays.

Solve the problem of eating too much food first, then move to exotics if you're one of the anomalies that actually have reactions to food causing weight gain.

[William Anderson LMHC]

06:51 PM on 02/28/2012

You have done terrific! It's almost a miracle you were able to separate the truth from the nonsense, with what the media feeds us every day, and then be able to apply it. You are one smart reader. Every single thing you said is gold. It sounds like you read my book!

You have a lot to be proud of.

[Alvarask]

07:07 PM on 02/28/2012

While you and Anderson like to characterise overweight people as people who are stupid or mentally ill to the extent that they have zero control over themselves, or perhaps think they are just plain BAD, the truth is far from what you perceive. Research over many years has consistently shown that overweight people eat roughly the same number of calories as thin people, and often they eat fewer calories than thin people. Your perception of this may be skewed because media often portrays EXAMPLES of people who eat far too many calories. Should you ever both to read Gary Taubes excellent book "Good Calories Bad Calories" in which you will learn the science of weight gain and loss, you will discover that researchers have put two groups of men on strictly controlled diets in which the 1500 calorie group lost a tiny amount of weight or none at all with extreme hunger while the 3000 calories group lost substantial weight with no hunger. Some people can drop pounds by restricting calories for a while, usually when younger until the metabolism is a wreck. Many people will not lose weight with calorie restriction. Caloric restriction is the proven way to not effectively and permanently lose weight.

[henriette and hube]

01:43 PM on 02/28/2012

I have Mark's new book coming in the mail. I do a plant based diet which Mark is leaning further into which is great. I want to know what the says about the sugar situation even in fruit. I think there is a big link between sugan and inflammation in the body which he gets into in this new book.

[Alvarask]

07:10 PM on 02/28/2012

I can highly recommend you watch a video on youtube which is called "Sugar, the Bitter Truth", by Dr. Robert Lustig. In that video, which is a recorded lecture to university grad students, he gives you a thorough explanation of sugar and what happens in your body, and he does specifically explain sugar in fruit versus table sugar and high fructose corn syrup.

[henriette and hube]

11:47 PM on 02/28/2012

I've seen the video a few months ago. I don't use anything with fructose nor do I use sugar but do eat fruits which I've cut back on. That's why I want to see what MH has to say. I've just recently been diagnosed with gluten intolerance so that's the end of breads and such. I follow a very rigid plant based diet plan and in perfect health. I haven't eaten meat in 21 years

What credentials do you have to be instructing people as what to eat etc? Just curious.

Thanks for mentioning Sugar, the Bitter Truth. I recommend it also.

[sabelmouse]

01:14 PM on 03/01/2012

i've been hearing about sugar since the mid 70s. still nothing has changed. in fact it might have got worse. the sugar industry is big and powerful.

[darcylu]

07:04 PM on 02/29/2012

Look into going pesticide, herbicide and fungicide free, along with dairy free, soy free, legume free, gluten AND grain free while you are at it. A little wild fish, grain-fed meat and free-range poultry won't kill you along with organic produce including sweet potatoes, but not other potatoes. But your body may not tolerate the other items.

You would be surprised how quickly and positively your body responds. You can always re-introduce them one at a time, very slowly (over weeks) and see what you causes you problems.

[Jennifer Greathouse]

12:33 PM on 02/28/2012

If only it were that easy.....sigh

[Alvarask]

07:13 PM on 02/28/2012

Hi Jennifer, you sound like you've had a struggle. Do what he says, but drop the vast majority of carbs and stop having all grains. Don't exercise beyond gentle walking or swimming unless you're only about 15 to 20 pounds overweight in which case you could do strength building work with weights.

[darcylu]

07:12 PM on 02/29/2012

Sheesh, Relax, grandma.

Yoga is amazing as well as is the elliptical, recumbent bike. Spinning is also great. As long as you can fit on the machine, why would you not? Any exercise you enjoy is good.

And I know some dancers and athletes who are 50-75 lbs overweight.

[darcylu]

07:58 PM on 02/29/2012

OMG. MY BAD. I really apologize for my EXTREMELY RUDE "sheesh, grandma" comment. Somehow I mistook you for 'think b4vote' who was fawning over the weight loss coach trying to hijack this thread for his own agenda by advertising his business.

I actually agree with everything you said (except the 15-20 thing) but that was just quibbling over a number, not the intention.

Sincerely sorry. f+f

[Sylvia smitster]

12:15 PM on 02/29/2012

Hey Jennifer, it is never easy ! I was desperate too lose weight. I always had an excuse, bad knees, weightwatchers too expensive. I bought a pedometer and was shocked how hard it is to walk 10000 steps. I added 500 extra steps each week. But I did not know how to eat ! Some things don't change I felt stuck. I signed up with a weight and excercise program for 3 months at curves, fitness for women only. It has helped me change things for the long term. I'm getting my curves back ! Wish you good luck and a healthy spring !

[Rodsstewart]

12:02 PM on 02/28/2012

The video works fine for me. I purchased The Blood Sugar Solution book by Dr. Mark Hyman on 2/18/12, a mere 10 days ago.
After reading the first 50 pages, I purchased a copy for my daughter, and another copy for my very close friend who had triple bypass heart surgery yesterday. When I read about one of Dr. Hyman's clients on p. 73 "the only colorful food she ate was Cheetos" I laughed hysterically because that is me--only unlike the client's age of 19, my age is 67! I was diagnosed as hyper-insulin in the early 1970's. Hypoglycemic attacks had me queasy, tremulous, and at times unconscious. Fast forward to today...I went to a market and bought real food and just steamed broccoli, asparagus, and green beans. Then I made a fantastic butternut squash casserole with tart apples, pine nuts, 1/4 c. Greek yogurt (the only "labeled food") a little garlic, fresh chopped chives, and cinnamon. Also baked some sweet potatoes just to bring more color into my life. I've eaten organic chicken breasts and sea scallops--more real food in the past 10 days. And I'm withdrawing from high glucose corn syrup and high sugar consumption. Thanks Dr. Hyman !

[henriette and hube]

02:03 PM on 02/28/2012

I have a dear French friend who loves cold baked yam in her salads. I tried it and she's right. Now I use yams all the time which I didn't really like before prefering sweet potatoes. Yams are chock full of nutrients. I actually found Japanese yams in the store the other day to try and I like them in salads as well. Since I don't eat dairy products, I found a soy yogurt with pro-biotics which is good.

Your squash casserole sounds great and I'm going to try it. I just never thoughts of using pine nuts in a casserole. Do you toast them?

[Rodsstewart]

06:47 PM on 02/28/2012

I agree with you about the value of yams. I couldn't tell what I brought home so I'll need to ask the produce manager. The 0% Greek yogurt is sugar laden, tastes like sour cream, and can be used in baking; it is not required in the butternut squash casserole. I used it to increase protein in the casserole. I made up the recipe--(didn't even know what butternut squash was to find it in the store). I heated the oven to 450, put a little water in the bottom of a roasting pan, cut the squash lengthwise in half (that was the hard part), put a little salt, pepper, chives, and garlic on the squash, forgot to cover the roasting pan with foil, so it took an hour to get the squash soft. Then I used an ice cream scoop, to get the squash away from the thin skins and into a bowl, to which I added cooked soft tart apple pieces,fresh cut chives, 1/4 c. Greek yogurt, and I threw in pine nuts without toasting them. The crunchy texture is great. Finally I sprinkled cinnamon on top, stirred the whole conglomeration, and viola such a delicious dish. When it was time to eat, I mixed some cooked pieces of chicken breast in with the squash casserole because I don't like the taste of meat, and I figured that would up my amount of protein. Good luck--I hope you enjoy it.

[henriette and hube]

07:04 PM on 02/28/2012

Rod, I'm replying to your recent reply as your reply to me is pending and may not get posted.

Thanks Rod for your time in recreating this recipe for me. I'll leave out the chicken as I don't eat meat and I'll substitute my special soy yogurt with no sweetner. There's quite a bit of protein in this dish without the chicken. I'll be doing this soon and also sending to a friend who also does the plant based diet.

Don't you love making up your own recipes?

I find it's easier to cut butternut squash with a serrated knife.

Thanks again and fanned.........

[Trina Haines]

11:33 AM on 02/28/2012

Yes to real food!! So funny that it is sponsored by Campbell's Soup.

[nana4g]

11:26 AM on 02/28/2012

No flour. Does that mean no bread, not even the hearty multigrain breads?

[Miss Grey]

12:37 PM on 02/28/2012

For many people, even healthy whole grains and wheat flours should be avoided, as food intolerance can cause inflammation that adds to overweight even if you aren't outright allergic. I'd say it's probably a good idea to eliminate gluten, dairy (aside from greek yogurt), corn, and peanuts...then add them back in slowly to see if you react to them. No one ever died from taking a month off starchy carbs, but I think they're fine in moderation as part of a maintenance plan (for non-intolerant people).

[henriette and hube]

01:40 PM on 02/28/2012

If I had known that gluten intolerance would happen to me I would have given up all gluten years ago. The inflammation is painful and the symptons are no fun to live with. I'm feeling better after my tamari sauce I had in mid January when symptoms flared again and I discuvered the sauce had wheat in it. I haven't gained weight, I hurt too much and don't feel like eating thus have lost weight which is not what I want. Nuts are ok, even peanuts that are fresh and not roasted and salted, I make gluten free cornbread with organic cornmeal. In fact I eat everything organic.

One in 10 people now have gluten intolerance disease and it's on the rise here in the states and in Europe. It's best to stay with fruits veggies, some grains, beans and lentils and chicken and fish as a condiment or a treat. I don't eat fish or poultry, dairy or eggs.

fanned for a good post.....

[henriette and hube]

01:58 PM on 02/28/2012

Wheat turns to sugar in the body and sugar is the biggest reason for inflammation in the body. This means pastas as well even Durham wheat. I use brown rice pastas. Read labels for corn syrup which is the biggest cuplrit.

[Elizabeth Szelog]

11:03 AM on 02/28/2012

video not working for me