The Obesity Code: Step 3 – Moderate your Protein Consumption

healthy-proteinsExcess protein in the diet will also raise insulin levels and convert to fat. The truth of the matter is that I am not a young athlete who is in the league of competition where it is vital to build high levels of muscle. I am just a 55 year old dude who has a typical American lifestyle and gets a minimum amount of exercise each day.

Just 20 – 30 percent of my daily diet should consist of protein. This means that when I look at my plate just a small segment should contain healthy meats. One of the things I really enjoy is a handful of black beans in a salad. Healthy meats are expensive but when eaten mindfully and in moderation should last more than just one meal. I am learning to add cashews and pistachio nuts to a morning breakfast with a banana or some berries when I do eat breakfast.

I have always been a big protein eater and even last year with following a Paleo diet believed that it was safe. Maybe this was also the reason that while I was working out pretty tough I also saw my glucose numbers higher in the morning. If I don’t learn anything else from the Obesity Code the one thing I am learning is that too much protein in my diet is also not good for Type II Diabetes or losing weight.

Yesterday at lunchtime I decided to go to Panera for a healthy lunch. I ordered a cup of Black Bean soup and the Asian salad. It came to me as a huge disappointment when I discovered that the Asian Salad was nothing more than iceberg lettuce with Asian dressing aka Canola Oil and some stupid cheap dry noodles. I paid $8.88 cents for garbage.

Dinner wasn’t too much better with two small slices of Paul Newman’s frozen pizza that we had in the freezer. We still have some stressful things going on in our personal lives and last night we needed a quick meal. I know that this wasn’t a good choice, but sometimes when are lives are in hurry up mode we all tend to make bad choices.

The results of these small mistakes showed their ugly heads this morning with my body weight going up slightly along with my blood sugar. These are the signs I need to recognize and learn to not make the same mistakes again. The best defense is always a good offense meaning that If I had healthy foods prepared in advance or readily available in the refrigerator it would have made making a healthy choice much easier.
Blood Sugar- 102, Weight- 188.0

As I felt a need to exercise this morning I am working on the Bowflex with light weights and high reps.

Bowflex- CHEST
Bench Press- 200 lbs- 25
Incline Press- 200 lbs- 21
Decline Press- 200 lbs- 25
Fly’s- 60/60 lbs- 25

About SimpleLivingOver50

At 53 years old I am starting to realize how life changes both physically and emotionally. I strive for a life of simplicity. I am winning the battle with type II diabetes, created a plan to have all debt paid off in 4 years including the house, taking advantage of every opportunity to live life to it's fullest through adventures in nature, hiking, biking, loving and learning.
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10 Responses to The Obesity Code: Step 3 – Moderate your Protein Consumption

  1. Gail Kaufman says:

    You’re already taking the most important action of all – tracking. I find that when I can connect the numbers in the morning in whatever form (scale, tape measure, etc.) to what I did the last day or two, I feel more in control. Even if I don’t like what I see, I like connecting the dots so I know what I need to change.

    • I have to agree. Tracking data can be a tiresome task but the discovering the results are vital to understanding how our bodies operate when it comes to specific foods.

      • Gail Kaufman says:

        Yes, and we’re all different in spite of all the one-size-fits-all diets out there.

      • This another reason why I try to pay attention and listen to my body. There is certainly great advice out there but it is our responsibility to figure out exactly what works for us and what doesn’t. It is only when we pay attention that we start to discover what it is our bodies need and what we need to do about it.

  2. Bette Cox says:

    Thanks for liking my recent post on one of my blogs ( Have you read the research on Plants Over Knives and other sites about reversing type 2 diabetes with a whole foods / plant based lifestyle? I’m a bit beyond 50 (72 years now), and wish I had known about this program many years ago. Would have saved myself lots of grief, bad health, not to mention money. Blessings, Bette Cox, Florence, SC, USA

  3. I tried paleo a few years back. Boy, was I moody on that diet. Like a grizzly with a sore head.

  4. I am working with a friend on some weight management issues — one thing she (a personal trainer) believes, is to pair a protein with a carb. For instance, some mornings I am having 1 egg/2 egg whites scrambled, with my oatmeal. I find I can only eat half my regular serving of oatmeal, I’m full. But I do feel fuller longer with the protein. A scoop of cottage cheese in between meals — I am doing that as well. BUT, I have about 40 pounds to lose, my BP is elevated (trying to avoid a pill, but may go that route for safety while I try to lose), and the protein really staves off my cravings for sweets. Those darned sweets are my downfall. And I notice now in my 40s (OK, nearly upper 40s) — my body cannot handle them. Scale is up immediately. Bloat, etc. I enjoy your posts when I read them. I commend you for your consistency. And yes, meal planning is KEY — but gosh, so time consuming! Hang in there– we all do have our bad days. Get back on track and you feel good again!

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