Paleo Judy님의 저널, 2017년 01월 9일

Came down in weight to 138 lbs before because I wondered if it would help to regularize my blood sugar and help with the sleeping problems (i.e. following Professor Taylor's weight loss for diabetic problems). This time I'm going to try to maintain at the level the NHS recommend for a woman 5 foot 8 inches tall, which is 143 lbs and see if it will help me to get the macronutrient ratios right, The recommended intakes seem to be:

- 45 to 65% of calories from carbohydrates (depending on activity level)
- 20 to 35% of calories from fat
- 10 - 35% from protein

I have a healthy eating plate which I've used in the past (quarter protein, quarter carbs and half vegetables) and I was wondering how this would work out in practice if I recorded the amounts. What I want to follow as much as possible is the Idaho balanced plate for diabetes, which is the method used by the American Diabetes Association, so I'll also be using my little glass portion pot to measure fruit.

At the moment, I'm still not sure whether I have postprandial somnolence or postprandial hypoglycaemia, but it doesn't really matter which it is, because both involve blood sugar spikes and both are supposed to respond to anti-diabetic strategies.

I know that porridge is my best way of dealing with insomnia if it happens, so I'm wondering if it would help to have a regular small amount of porridge before going to bed at night. I've seen calculators which suggest 1600 kcals for me for maintenance if sedentary and 1700 kcals if moderately active, but FatSecret has given me an RDI of 1500 kcals, so I'm not sure what that means. 1300 kcals seems to work quite well for me for weight loss, so maybe I need to aim for around 1400-1500 kcals as a starting point. Anyway - may as well take the opportunity to take some measures while I'm keeping off snacks, because I know it won't last. Probably start from tomorrow with this, because I'm only just working out what to try.