CARBOHYDRATE INTOLERANCE TEST

what
why
how
what
Test & Score your CI before starting the 14 day project
a. 'Your' Health Status Assessment (.../10)
b. CI Quick Quiz (.../10)
c. Non-Invasive Test (4 Factors)
Follow closely the CI 14-Day Menu
Re-test & Score yourself after the 14 day project (a, b, c)
why
Actualise your (possible) carbohydrate intolerance

Motivate your future 'more' fitting food choices
Live with your best health - including your ideal weight & shape free from stress
how
a) Know more about CI - the info section
b) Assess your 'before & after' health - the testing section

c) Print your menu, purchase & prepare - the menu section
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What is Carbohydrate Intolerance (CI)?

The inability to efficiently process (breakdown & burn) carbohydrate food choices - food - based from starches, e.g. grains (mainly; wheat, rice & corn), and 2) sugars, e.g. refined sugar (mainly; 'refined' sucrose, and also fructose).

CI affects the gut, the insulin response, and the brain (behaviour).

If blood sugar is spiked repeatedly and remains elevated for extended periods of time, this can cause illness and will influence weight gain.

Sugar & starch based carbs elevate blood glucose.

Elevated blood glucose promotes insulin to counter the potentially toxic blood sugar imbalance.

With excessive and repeated insulin production, particularly when activity level is low, will result in efficient fat storage.

While gaining unnecessary fat may not influence good health, it is likely.

Those challenged with CI will commonly experience;

Intestinal (abdominal) bloating,
Flatulence,
Pre-Diabetes towards Diabetes,
Hypertension,
Snoring,
Behavioral changes,
Declining sight, and, almost always gain;
Excessive abdominal fat and facial fat.

A reported 35% of Australian's genetically process carbohydrates inefficiently. Further carb consumption amplifies CI ailments and the cyclic dependence on carb choices.

My experience clearly suggests the only way towards establishing long-term carbohydrate tolerance, and changing sustainable long-term food behaviour, is by eliminating near all carbohydrates for 14 days in favour of high'er' (healthy) fat choices.

This approach appears to be the only way towards changing long-term bio-chemical food behaviour. The presence and abundance of heavily advertised industrial carb-laden choices influences food behaviour, negatively.

This approach appears to be the only way towards changing long-term bio-chemical food behaviour. The presence and abundance of heavily advertised industrial carb-laden choices influences food behaviour, negatively.
In short, if you consume carbohydrates, and are often drawn 'back' towards consuming further carb choices, and you find yourself gaining unhealthy weight, easily, than it's in your best interest to play the 14-Day CI Test.
If you are challenged with CI, I've listed below likely changes you'll experience post test

Increased daily mental & physical energy,
You'll start the process of being lead towards your ideal living weight,
Improved sleep quality, and,
A change in food behaviour (your 'innate' choices) - this is absolutely necessary!

Ultimately we're changing your metabolism towards favouring the burning of stored fat for energy, a change from favouring predominately blood and stored sugar.
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a) bmi
b) girth measurements
c) HbA1c Blood Glucose Test
d) Blood Ketone Test
kg/m² =
total weight offers value in this case
some weight loss will be fluid loss
fat burning metabolism will lead you to your perfect healthy weight for a life
bmi
M = Belly button, F = TBD
body shape can influence mindset
corresponding with weight loss is critical
once fat metabolism leaves ideal fat ratio, resistance training is recommended to reach your absolute shape
girth measurements
Blood prick test - 6 minutes
Hemoglobin A1c, is a form of hemoglobin (a blood pigment that carries oxygen) that is bound to glucose.
Testing carbohydrate consumption over 3 months
HbA1c
Best fat-burning metabolism occurs registering sub 5.3%
Blood prick test - 10 seconds
Ketones are substances are made when the body breaks down fat for energy
When your don't supply your body with carb energy it will revert to fat metabolism - this is good
Blood Ketones
Best fat-burning metabolism occurs registering 0.4-0.7mmol
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FOODS TO EAT

Keeping it Simple!

 

1. Follow the listed menu (next accordion), pending your taste interests, economic position, faith & beliefs, and energy output,

 

Or,

 

At your discretion, simply choose food from the list below;

 

Meal Volume: Fill to satisfy your hunger.  Do not count calories or worry too much about the meal portion size.  With increasing the 'good' fat portion and reducing the carbohydrate portion (both refined sugars & starchy grain-based choices) you should find satisfying your sustained satiation possible on a lower meal portion (naturally).  Avoid all products containing refined carbs.

 

Key Practice: You must eat breakfast, snack (on listed choices) if means avoiding hunger pangs and blood sugar dips, brush your teeth directly on finishing your evening meal, and except they'll be a few likely challenging days.

 

Go for it foods!

 

• Eggs
• Cheeses
• Full-Cream
• Sour Cream
• Real Butter - not margarine
• All 'unprocessed' Meat - red, white, pink
• Unsweetened Vegetable Juice
• Avocado
• All above the ground vegetables
• All below the ground vegetables - except; potatoes.
• All nuts & seeds (limit peanuts)
• All herbs & spices
• Oils - Olive, Coconut, Avocado & Seed Oils - NO vegetable oil.
• Vinegar, Mayonnaise, Salsa, Mustard
• Water to thirst - a dash of pink Himalayan salt is best (particularly in warmer weather)
• Coffee & Tea to interest - limit milk.

MEAL IDEAS

Broad Meal Ideas - mix'n'match

 

Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.

 

Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.

 

Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices.  Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.

 

Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.

 

Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.

 

FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.

 

Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.

 

Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.

 

Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.

 

Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.

 

FOODS TO AVOID

Let's keep this simple!

 

Completely avoid food from this list;

 

• Bread, pasta, pancakes, cereal, muffins, chips, biscuits, crackers, rice crackers
• All sweets, soft drink, ice cream, cakes, even breath mints
Names for Hidden Sugars
• All sauces
• Fruit (for now) & Fruit juice
• Processed meats, anything smoked
• Potatoes, rice, corn, and beans
• Milk, commercial yogurt
• All so-called healthy snacks, energy bars
• All sports energy products
• Basically, most product promoted with a mascot
• Everything bought from a service station
• All fast food
• Almost everything not prepared by you

A NOTE ON ALCOHOL

A Note on Alcohol

 

Firstly, long term, you can well manage genetic CI and enjoy alcohol.  So, relax!
Secondly, if you do enjoy a drink, you can still enjoy alcohol throughout the 14-Day Sugar X Project.

 

Right then, the 14-Day Laws!

 

Beer, sadly, is OUT.
Sweet wines, Champagne, Rum, Bourbon, Liqueurs are all OUT.
Tonic water is OUT.
If in doubt, avoid it!

 

Dry wines, pure distilled spirits (gin, vodka, whisky) mixed with carbonated water are IN.

 

So there you have it!

MEAL IDEAS

Broad Meal Ideas - mix'n'match

 

Eggs
• Omelettes, with any combination of veggies, meats, avocado and cheese.
• Scrambled with guacamole, sour cream & salsa.
• Scrambled with a scoop of ricotta cheese and chopped tomatoes & basal.
• Boiled or poached with spinach or asparagus and a cheesy sauce - considering a little meat, e.g., bacon.

 

Salads
• Green leaf, meats, cheeses, eggs.
• Spinach, bacon, eggs, anchovies
• Caesar - green leaf, meat, parmesan cheese, seeds, etc.
• Basically any green leaf, adding any meat, nuts & seeds, a dash of Olive Oil and a pinch of seas salt will work.
• Dressings - Olive Oil, Vinegar, Balsamic, Apple cider, or even a heavy creamy mayo with garlic and spices etc.

 

Fish & Meats
• Pot roast with onions, carrots, and celery.
• Roasted chicken stuffed aniseed, celery, and carrots.
• Chilli-type dish made from fresh, chopped meat and a variety of veggies such as eggplant, onions, celery, zucchini, adding spices.  Oh, no beans.
* Steak & Eggs, add your salad/ veggies etc- no chips!
• Chicken parmigiana with mixed salad - not breaded or deep-fried.
• All Fish (is King) with any salad you can create - load up on the nuts & seeds.
• Tuna melt of a bed of broccoli & Asparagus.

 

Snacks
• Hard-boiled eggs.
• Throw some unprocessed meat in some lettuce adding some cheese, pepper.
• A handful of mixed seeds.
• Vegetable juice (fresh or V8).
• A handful of nuts.
• Celery & hommus.
• Guacamole with veggies.
• Leftovers.

 

Dining Out
• Avoid bread.
• Ask for extra veggies instead of rice or root veg.
• Use butter & add salt.
• Asian - Steamed meat, fish, or vegetables.
• Avoid all fried food.

 

FYI - If I were to design your 14 Day Menu, absolute, I'd keep it simple & repeatable.

 

Breakfast: 1-2 fried eggs in true butter, throwing in a few macadamia & cashews nuts, plating with avocado, a little feta in oil, sea salt & a drizzle of olive oil. A big glass of water with a small pinch of Himalayan pink salt and a strong black coffee. Repeat with minor day to day variations.

 

Lunch: Red or Pink Salmon, Onion, Tomato, chopped & mixed green leaf, sunflower seeds, and a drizzle of olive oil & vinegarette. Another black coffee and water to thirst.

 

Graze: Cheese, Macadamia nuts, Coconut, Seeds, Salted Water.

 

Dinner: Before eating I would start with a large water, then any red, pink or white meat with above the ground garden salad - varying daily. No sauces.

 

LOWER CARB IS BEST, FOR NOW!