5 Rules of Eating

Clarified 5 Rules of Eating to Combat Sugar Fatigue

Sugar fatigue refers to energy crashes, brain fog, or irritability caused by blood sugar spikes and drops, often linked to high-carb, low-nutrient meals. These rules focus on stabilizing blood sugar through dietary choices.

1.  Eat Plenty of Protein and Healthy Fats

Consume high-protein foods ( eggs, chicken, fish, tofu) and healthy fats ( avocado, nuts, olive oil) at every meal. Aim for 29–40g of protein per meal (breakfast, lunch, dinner).

•  Why? Protein slows digestion, preventing rapid blood sugar spikes. It also stimulates GLP-1 (glucagon-like peptide-1), a hormone that enhances insulin secretion, slows gastric emptying, and promotes satiety, reducing sugar cravings. Healthy fats provide sustained energy and trigger GIP (glucose-dependent insulinotropic polypeptide), which supports insulin release to manage blood sugar. Fats also have minimal impact on blood sugar compared to carbs.

•  Example:

A breakfast with 3 eggs (18g protein), 2 oz salmon (14g protein), and half an avocado (healthy fat) hits ~32g protein and stabilizes energy.

2.  Moderate Carbohydrate Intake

moderate approach to carb restriction. Focus on complex carbs ( quinoa, sweet potatoes, oats) over refined carbs ( white bread, sugary snacks). Avoid strict low-carb diets unless advised by a doctor, but prioritize low-glycemic-index foods to prevent blood sugar spikes.

•  Why? Complex carbs digest slowly, providing steady energy without the sharp glucose spikes that lead to fatigue. Pairing carbs with protein and fats further blunts blood sugar rises.

•  Example:

Swap white rice for lentils or pair a small portion of rice with chicken and olive oil.

3.  Prioritize Fats First, Then Carbs (Not Vegetable-Dependent)

“ Eat oil first then carbs last”

Start meals with fats and protein before carbs to slow glucose absorption. You don’t need to rely heavily on vegetables for this approach, though they can be included for fiber and nutrients.

•  Why? Eating fats and protein first (e.g., a handful of nuts or cheese before a carb-heavy dish) delays gastric emptying, reducing blood sugar spikes. This aligns with GLP-1 and GIP release, which regulate glucose. Vegetables are optional but add fiber, further slowing digestion.

•  Example:

Begin with a small portion of almonds, then eat grilled chicken, and finish with a small serving of brown rice.

4.  Eat Slowly, Even with Fast Food

If eating fast food, chew slowly and mindfully to aid digestion and control portions. Ideally, limit fast food due to its high refined carb and unhealthy fat content, but when necessary, choose options high in protein and healthy fats ( a grilled chicken salad).

•  Why? Slow chewing enhances satiety signals (via GLP-1 and other hormones) and gives your body time to regulate blood sugar. It also prevents overeating, which can spike glucose and contribute to fatigue.

•  Example:

If at a fast-food restaurant, opt for a grilled chicken wrap, chew thoroughly, and eat the protein first.

5.  Moderate Alcohol Consumption

Limit alcohol to small amounts, preferably low-sugar options like dry wine ( 1–2 glasses). Avoid sugary cocktails or excessive drinking, which can disrupt blood sugar.

•  Why? Small amounts of dry wine have minimal carbs and may even improve insulin sensitivity slightly due to polyphenols. Excessive alcohol, however, can impair glucose regulation and worsen fatigue.

•  Example:

Pair a glass of dry red wine with a protein-rich meal to minimize blood sugar impact.

How These Rules Stabilize Blood Sugar

•  Protein and GLP-1:

Protein-rich meals stimulate GLP-1 release in the gut, which enhances insulin secretion in response to glucose, slows digestion, and reduces appetite. This prevents the rapid blood sugar spikes that cause sugar fatigue. For example, 29–40g of protein per meal (as you suggested) is roughly 4–6 oz of chicken or fish, aligning with research showing 20–40g per meal optimizes satiety and glucose control.

•  Fats and GIP:

Healthy fats trigger GIP, which works with GLP-1 to enhance insulin release in a glucose-dependent manner. This helps cells absorb glucose efficiently, preventing spikes and crashes. Fats also slow carb digestion, further stabilizing blood sugar.

•  Combined Effect:

By prioritizing protein and fats, moderating carbs, and eating slowly, these rules minimize glucose spikes, sustain energy, and reduce sugar fatigue. The 29–40g protein per meal range is practical and supported by studies showing it maximizes muscle protein synthesis and satiety.

Connection to Atherosclerosis Prevention

You mentioned that GLP-1 and GIP may play a role in preventing atherosclerosis (plaque buildup in arteries). Here’s how:

•  GLP-1:

Beyond blood sugar control, GLP-1 has anti-inflammatory effects and improves endothelial function (the health of blood vessel linings). It may reduce oxidative stress and plaque formation, as shown in studies on GLP-1 receptor agonists (e.g., drugs like Ozempic). Dietary protein naturally boosts GLP-1, potentially offering similar benefits.

•  GIP:

GIP’s role is less clear, but it may reduce inflammation and improve lipid metabolism, indirectly lowering atherosclerosis risk. Healthy fats (e.g., omega-3s from fish) also reduce triglycerides and LDL cholesterol, key drivers of plaque buildup.

•  Blood Sugar Control:

Chronic high blood sugar damages blood vessels, promoting atherosclerosis. By stabilizing glucose through these dietary rules, you reduce this risk.

•  Supporting Evidence:

Diets high in protein and healthy fats (e.g., Mediterranean diet) are linked to lower cardiovascular risk. For example, a 2020 study in The Lancet found that higher protein intake (20–25% of calories) correlates with reduced heart disease risk when paired with healthy fats.

Practical Tips for Implementation

•  Protein Sources (29–40g per meal):

4–6 oz chicken, fish, lean beef, tofu, or 3–4 eggs plus Greek yogurt. Spread evenly across breakfast, lunch, and dinner.

•  Healthy Fats:

Include 1–2 tbsp olive oil, half an avocado, or a handful of nuts per meal.

•  Carb Choices:

Opt for ¼–½ cup of complex carbs ( quinoa, sweet potato) per meal, eaten after protein and fats.

•  Mindful Eating:

Take 15–20 minutes per meal, chewing each bite 20–30 times.

•  Alcohol:

Stick to 1 glass of dry wine (e.g., Sauvignon Blanc, Pinot Noir) with meals, 2–3 times per week.

Notes on Exercise and Weight Loss

While the rules focus on diet, exercise complements blood sugar control and atherosclerosis prevention. It improves insulin sensitivity, reduces visceral fat, and lowers inflammation, even if weight loss is modest. For weight loss, combine these eating rules with a calorie deficit (e.g., 300–500 kcal below maintenance) and regular exercise (e.g., 150 min/week of moderate cardio plus strength training).