How to Stabilize Your Blood Sugar

Now that you understand the Power of Blood Sugar Stabilization, it’s time to learn how to stabilize your blood sugar with nutrition.


1. Meal Intervals – Eat every 3 to 4 hours

Your body is a “re-fuel as it goes machine” and needs to be fed consistently. The goal is to eat one hour within waking (before exercise if you workout in the morning) to kick-start your metabolism and then every 3 to 4 hours throughout the day until bed time. Your last meal should fall one hour within going to sleep to help prepare your body for fasting (during sleep).

Frequent meals will keep blood sugar levels steady and help to prevent you from overeating and spiking blood sugar or skipping a meal and causing blood sugar to drop too low.

2. Nutrient Ratios – Balance your meals

Each meal should have a balance of PROTEIN (animal or soy protein), with a small amount of healthy FAT and a small amount of CARBOHYDRATES to keep blood sugar levels stable. Having the right balance of protein, carbohydrates and fat in every meal is the only way to balance your blood sugar.

See How to Create Your Own Meals for a step-by-step guide on creating balanced meals.

3. Meal Size – Eat until satisfied, never full

Your body can only process so much food at once. Eating smaller meals every few hours will keep blood sugar levels steady. Each meal should be roughly the same size (same amount of calories).

You should feel ready to eat before a meal and satisfied afterwards. If you are not hungry for your next meal, you may have eaten too much and should cut down on your portions. If you are hungry before the 3 hour mark, you may have eaten too little and should increase the portion size of the meal. The key is to listen to your body and fuel it accordingly every few hours.

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