In the past, I've talked about foods that can help you burn fat. But recently, I've discovered a game-changing tool that's taken my understanding of nutrition and body composition to a whole new level: the continuous glucose monitor (CGM). Today, I want to share how this technology has transformed my approach to maintaining a healthy weight, changing body composition, and controlling energy levels.
Understanding Glucose Spikes and Their Impact
A CGM provides real-time data on your blood glucose levels. This information is crucial because it reveals how different foods affect your body. Here's what I've learned:
1. Some foods cause your glucose to spike high into the "red" or "amber" zone and stay elevated for hours.
2. These spikes are often followed by sharp drops, which trigger intense hunger.
3. When you're hungry, you're more likely to overeat or choose unhealthy options, especially if you don't have a nutritious meal prepared.
4. High insulin levels (a result of glucose spikes) put your body in "fat-storing mode" rather than fat-burning mode.
The Power of Personalised Nutrition
One of the most fascinating aspects of using a CGM is discovering how individual our responses to food can be. For example:
- Rice would spike my glucose, but the intensity depended on the portion size.
- Adding vegetables to my rice meals helped moderate the glucose response.
- Surprisingly, even some fruits caused significant spikes for me.
By eliminating foods that caused prolonged spikes and focusing on those that kept my glucose levels stable, I was able to:
- Drop body fat and improve my body composition
- Increase my energy levels for both workouts and work
- Reduce binge eating and cravings
Fuelling for Performance
Understanding my glucose responses also helped me fuel properly for workouts. When I was well-fuelled, I could push harder in my training sessions, which in turn helped me burn more fat and build more muscle. It created a positive cycle of improved performance and better body composition.
Consistency and Ease of Use
Once I understood my personal responses to different foods, making good choices became much easier. I found myself having more consistent energy levels throughout the day and feeling less hungry. This made it simpler to stick to a healthy eating pattern without feeling deprived.Rethinking "Fat-Burning Foods"
While I used to focus on specific "fat-burning foods," my experience with CGM has shifted my perspective. Instead of looking for magic foods, I now understand that the key is finding the foods and eating patterns that keep my glucose levels stable. This approach has been far more effective for managing my weight and improving my overall health.
What If You Don't Have a CGM?
If you don't have access to a continuous glucose monitor, don't worry. You can still apply some of these principles:
1. Keep a detailed food diary and note your energy levels and hunger after meals.
2. Pay attention to how different meals affect your satiety and energy.
3. Experiment with meal timing and composition.
4. Focus on whole, unprocessed foods that generally have a lower glycemic impact.
Conclusion
Using a continuous glucose monitor has truly revolutionised my approach to nutrition and fat loss. It's provided me with personalised insights that no general dietary guideline could offer. While the specific foods that work best may vary from person to person, the principle remains the same: stable blood sugar leads to better energy, reduced cravings, and more effective fat loss.
Remember, the goal isn't to obsess over every glucose fluctuation, but to use this information to create sustainable, enjoyable eating habits that support your health and fitness goals. Whether you use a CGM or simply pay close attention to how foods affect you, this personalised approach can be a powerful tool in your health journey.