Ended snacking between meals

[Ecstatic_Hamster]

High cortisol is one of the hugest symptoms of poor health.

I got a continuous glucose monitor and began to eat to lower cortisol.

I started eating every 90 minutes, then increased intervals until now I’m eating 4 meals a day.

But I do not snack. I eat protein and carbs for each meal, and then don’t eat anything.

My blood sugar is better and I am not raising insulin all the time.

The secret is to eat enough protein. That is satiating. And eat plenty of carbs.

I don’t eat much sugar anymore as it’s too “fast.”

My carbs are white rice, masa harina, potatoes, oatmeal, and some sourdough bread.

I am starting to reduce my calories just a bit. I am hoping to lose 30 pounds of body fat over the next year, but my primary reason for changing my eating habits is to reduce ongoing migraines.

Anyway, this is a complete 180 for me because for many years I’ve eaten very often including sometimes chips. Those are all in the past now.

Structured meals are my only meals. If I can’t eat in 4 to 6 hours I eat some protein to tide me over, never “naked carbs.”

When I go out, I have water, never Coke until I’ve eaten. At that point I can have a little Coke because it’s additional carbs with my structured meals, but never Coke by itself.

[LucH]

@Ecstatic_Hamster said in Ended snacking between meals:

I am starting to reduce my calories just a bit.

Ok if you manage to keep 80 % of your required calories. Or you try sth like 2 days (not continuous) with only 600 K/ cal. from a green soup and a white fish.
The type of diet you choose is going to postpose problems:
You need fiber (30 g) for transit and microbiota. If you lack polyphenols, mainly from vegetables and fruit, you are going to selection a type of phylum. Some species are going to take the lead ... And you won't like the way they act.

[kathic]

@Ecstatic_Hamster Interesting that your main goal is the migraines and not the weight. Have you noticed any change in how often you get them since switching to structured meals? I've read that blood sugar swings can be a trigger for some people, so it would make sense if the steadier glucose readings are helping there too.

Your carb list looks like it would sit well for most people. I'm curious whether you've added any fruit or cooked vegetables alongside those. Not saying you need to hit a specific fiber number, but things like well cooked carrots, squash, or orange juice with meals could give you some extra carbs and nutrients without making things too "fast."

Also agree with going slow on the calorie cut. Dropping too low too quickly tends to push stress hormones back up, which would kind of work against what you're doing with the cortisol. A small deficit over a year sounds like a sensible pace.