Are you curious about metabolism testing? Understanding your body’s unique energy needs is key to achieving your health and wellness goals, whether that means managing your weight, improving athletic performance, or simply feeling more energized throughout the day.
Yet, many people rely on a one-size-fits-all approach to nutrition and exercise, often missing the mark. That’s where metabolism testing comes in! It’s a powerful tool that provides personalized insights into how your body converts food into energy.
By learning about your metabolism, you can take the guesswork out of your health journey and make informed decisions tailored to your unique physiology.
In this blog post, we’ll break down what metabolism testing is, where to get tested, and how to decide if it’s the right next step for your health and wellness strategy. Keep reading to learn more!
What Is Metabolism Testing?
Metabolism testing evaluates how your body converts food into energy, providing insights into your resting metabolic rate (RMR), calorie needs, and overall energy expenditure. This process measures factors like oxygen consumption and carbon dioxide production to determine how efficiently your body uses energy at rest and during activity.
So, why is metabolism testing popular?
The results can help personalize nutrition and fitness strategies, making it easier to achieve health goals like weight management, improved athletic performance, or better energy levels, for a few examples.
Metabolism testing is a strategy that we use frequently with our patients as registered dietitians in our practice. It helps us provide a customized approach that is tailored to your exact needs and body type.
Why Would You Need to Test Your Metabolism?
Your metabolism is how your body turns food into energy to fuel your body’s functions. A “faster” metabolism converts calories into energy faster than a sluggish metabolism.
Understanding your metabolism can help address various health and wellness challenges. Some common reasons for testing include:
Weight Management: Knowing your RMR can help you determine the number of calories your body needs daily, preventing under- or over-eating.
Plateauing Progress: If you’re struggling to lose weight or improve fitness, metabolism testing can identify potential barriers.
Customizing Nutrition and Exercise Plans: Testing helps design a plan tailored to your specific energy needs.
Addressing Health Concerns: It can provide clues about underlying issues like slow metabolism, which may be linked to thyroid problems or other medical conditions.
How to Know If Metabolism Testing Is Right for You
Metabolism testing isn’t a one-size-fits-all solution, but it can provide invaluable insights for individuals with specific goals.
Here’s a closer look at the scenarios where metabolism testing could be particularly beneficial:
You’re Unsure About Your Daily Calorie Needs
Many people rely on generic calorie calculators or estimates to determine how much they should eat, but these tools don’t account for individual metabolic variations.
Metabolism testing measures your Resting Metabolic Rate (RMR) and overall energy expenditure, providing a precise calorie target tailored to your body’s unique energy needs. This can help you avoid eating too little or too much or balance your energy intake and output for weight maintenance or other goals.
You’ve Experienced Unexplained Weight Changes
If you’re gaining or losing weight despite consistent dietary and exercise habits, metabolism testing can help uncover the underlying cause. For example:
A slow metabolism could indicate a potential issue with thyroid function or other hormonal imbalances.
A faster metabolism may mean you’re not consuming enough calories to meet your body’s energy demands, leading to unintended weight loss or fatigue.
You’re Looking to Optimize Athletic Performance or Recovery
Athletes or highly active individuals can benefit from knowing their precise calorie and macronutrient needs. Metabolism testing helps optimize performance by:
Identifying how many calories you need to fuel training and recovery.
Determining your ideal balance of carbohydrates, proteins, and fats for energy and muscle repair.
Adjusting intake to align with your training cycles or competition schedule.
You Suspect Hormonal Imbalances or a Slow Metabolism
A sluggish metabolism can sometimes signal deeper health concerns, such as hypothyroidism or insulin resistance.
Testing can provide clues about metabolic efficiency and whether your energy expenditure aligns with your activity level and lifestyle.
Do you suspect you have a slow metabolism? Make sure to read our full blog post on signs of a slow metabolism and what you can do about it!
You Want a Science-Based Approach to Personalize Your Health Strategy
If you’re tired of trial-and-error dieting or generic fitness advice, metabolism testing offers a science-backed foundation for making informed decisions.
By understanding your unique metabolic profile, you can:
Tailor your nutrition plan for weight loss, maintenance, or muscle gain.
Set realistic goals based on your body’s actual energy needs.
Avoid frustration from ineffective strategies that don’t align with your physiology.
What Types of Metabolism Testing Are Out There?
There are several methods for testing metabolism. Not every method is created equal, so it’s crucial to understand the differences between them.
Indirect Calorimetry: This is the most accurate and commonly used method. It involves measuring oxygen consumption and carbon dioxide production while at rest or during activity.
We use indirect calorimetry testing with our patients by BodyGem. Keep reading to learn more about our process!
Body Composition Analysis: Tools like bioelectrical impedance or DEXA scans assess fat and muscle percentages, giving context to your metabolic rate.
Blood Tests: These evaluate hormones such as thyroid function or insulin levels, which influence metabolism.
Fitness Assessments: Some facilities combine metabolic and exercise testing to assess performance and energy expenditure during physical activity.
Where to Get Your Metabolism Tested
Metabolism testing is widely available, but it’s important to choose a provider that offers reliable and validated testing methods to ensure accurate and actionable results.
Here’s what to consider when selecting where to get your metabolism tested:
Medical Clinics and Hospitals
Many medical facilities, especially those specializing in endocrinology, weight management, or sports medicine, offer metabolism testing as part of their services.
Fitness Centers and Wellness Facilities
Some gyms, fitness studios, and wellness centers offer metabolism testing as part of their personalized training or nutrition programs. These facilities often use tools like indirect calorimetry or metabolic carts to measure resting and active metabolic rates.
However, they may not have certified professionals performing the testing, which is essential.
Specialized Nutrition Practices
Registered dietitians or nutrition-focused clinics (like us!) often provide metabolism testing as part of a broader consultation. These professionals not only offer testing but also help you create a personalized nutrition plan based on your results. This option is particularly valuable for those seeking tailored guidance on meal planning, calorie intake, or dietary modifications.
Mobile and At-Home Testing Options
In recent years, mobile testing services and at-home kits have become available for metabolism testing. While these options offer convenience, it’s crucial to ensure they use scientifically validated methods, such as indirect calorimetry or accurate body composition analysis.
University and Research Centers
Some universities with nutrition, exercise science, or medical programs offer metabolism testing as part of research studies or community outreach. These services are often more affordable but may have limited availability or require participation in ongoing studies.
Questions to Ask Before Booking
When selecting a provider for metabolism testing, consider the following questions to ensure quality and reliability:
What testing methods do you use? Are they validated by scientific research?
Are your staff trained or certified in conducting metabolism tests?
Do you provide a detailed report and explanation of the results?
Is follow-up support, such as a consultation or personalized plan, included in the service?
Don’t fall into the trap of working with uncredentialed or non-reputable providers. “Metabolism testing” can be a buzzword, so choose your testing provider carefully to avoid wasting your time and money.
Take the Next Step in Understanding Your Metabolism
Metabolism testing can provide valuable insights into your body’s unique energy needs, helping you achieve your health and wellness goals more effectively.
We’re proud to offer this service using the BodyGem device!
The BodyGem measures your resting metabolic rate (RMR) through indirect calorimetry, offering an incredible 97% accuracy. This non-invasive test calculates the exact number of calories your body burns at rest, helping you better understand how to achieve your dietary goals, whether it’s weight loss, weight gain, or maintenance.
Why RMR Measurement Matters
Your RMR is unique, and estimating it using standard equations often leads to inaccuracies. These inaccuracies can make weight management plans less effective and frustrating. Testing your RMR with the BodyGem helps overcome these challenges by providing personalized data.
It’s especially useful because your metabolism can change over time due to factors like:
Weight loss or gain
Caloric restriction
Age
Exercise habits
Changes in body composition
Frequent testing allows us to adjust your nutrition and fitness plan to reflect these changes, ensuring you’re always on the most effective path.
The Testing Process
The BodyGem test is simple, fast, and completely non-invasive. It involves a breathing test that measures oxygen consumption, which directly correlates to your body’s calorie burn. Here’s what to expect:
Test Duration: Around 10-15 minutes, depending on the consistency of your breathing.
Preparation Guidelines:
Fast for at least 4 hours (no food).
Avoid exercise, caffeine, and nicotine for at least 4 hours prior to testing.
You can drink non-calorie beverages like water to stay hydrated.
The test is best performed in the morning when your body is rested and in its most natural state.
What You’ll Gain
Once your RMR is measured, we use advanced software to calculate the number of calories your body needs to meet your specific goals. Whether you’re aiming to lose weight, build muscle, or maintain your current weight, these personalized insights help you build a more effective and sustainable plan.
By choosing metabolism testing with BodyGem, you’re taking a proactive step toward understanding your unique metabolic profile and optimizing your health journey.
What are the signs of a slow metabolism? Is your metabolism affecting your weight loss? Let’s talk about it.
There’s nothing more frustrating than doing everything seemingly “right” to lose weight, and the scale wouldn’t budge.
If this is a problem you struggle with, you aren’t alone! Weight loss doesn’t come quickly to everyone, and one factor that may be affecting your results is your metabolism.
Your metabolism is how your body turns food into energy to fuel your body’s functions. A “faster” metabolism converts calories into energy faster than a sluggish metabolism.
But how do you know if your metabolism is slow or not, and what factors influence a slow metabolism? We will be going over that and more in today’s article.
Keep reading to learn nine signs of a slow metabolism and what you can do to speed up your metabolism naturally!
Are you struggling with menopause and gaining weight? Check out my blog post about how to manage weight gain during menopause!
What is a Slow Metabolism?
Metabolism refers to the process by which your body converts nutrients, such as protein, carbohydrates, and fats, into energy. This complex system is responsible for keeping every function in your body running smoothly, from breathing and circulating blood to repairing cells and digesting food.
A metabolic rate quantifies your metabolism. You may have heard of your basal metabolic rate before or your BMR. Basal metabolic rate refers to the number of calories your body needs to perform essential functions while at rest.
Everyone’s metabolic rate will be different based on a variety of factors. A “slow metabolism” or low metabolic rate means your body requires fewer calories to carry out these activities.
A “faster” metabolism means your body burns more calories and uses more energy faster. This means your metabolic rate is higher, and you need more calories to maintain the same weight as someone with a slower metabolism.
What Factors Can Influence Metabolism?
What can influence your metabolism? Why may it slow down or speed up?
Some people naturally have a slower metabolism. However, certain behaviors and conditions, like prolonged dieting or muscle loss, can also contribute to slowing it down.
Age: Metabolism naturally slows with age, partly due to muscle mass loss and hormonal changes. This decline often starts in the late twenties and becomes more noticeable in middle age.
Genetics: Some people are genetically predisposed to burn calories faster or slower than others.
Hormone levels: Hormonal imbalances, especially involving thyroid and hormones, can impact metabolic rate. Women with PCOS may suffer from a slower metabolic rate.
Stress: Chronic stress triggers the release of cortisol, a hormone that can slow metabolism and increase stored fat, particularly around the abdomen.
Activity levels: Physical activity, both exercise and general daily movement (like walking or standing), increases calorie burn and can positively affect metabolic rate
Muscle mass: Muscle tissue burns more calories than fat, even at rest. Individuals with higher muscle mass generally have a higher resting metabolic rate.
Frequent dieting: Consistently eating below your body’s needs can trigger a metabolic slowdown, a survival mechanism where the body conserves energy due to perceived food scarcity.
This list is non-exhaustive, and other factors may influence your metabolism.
Understanding what a slow metabolism entails can help you identify if you might be affected and allow you to make adjustments to support a healthy metabolic rate.
How Can a Slow Metabolism Affect Your Weight?
A slower metabolism may make it more challenging to maintain or lose weight.
When your body burns fewer calories at rest and during activities, any excess calories consumed are more likely to be stored as fat, which can lead to weight gain over time. This also means that weight loss efforts may seem frustratingly slow or ineffective, especially if you’re trying to lose weight without considering how to support and stimulate your metabolism.
While a slow metabolism is not the only factor influencing weight, it plays a significant role in calorie balance. It’s crucial to match your caloric intake with your metabolic rate to prevent unwanted weight gain.
However, this means that people with slower metabolisms can’t eat as much without gaining weight, which can have its own consequences. Not eating enough may lead to low energy levels, nutrient deficiencies, and increased cravings.
While a modest calorie deficit is acceptable and usually necessary for weight loss, instead of cutting your calories too low, it’s more beneficial to address the root cause of your slow metabolism and learn how to speed it up effectively.
9 Signs of a Slow Metabolism
Here are nine signs and symptoms indicating your metabolism is slower than optimal.
Look out for these signs; if you notice them regularly, it may be time to seek outside help!
#1 Weight Gain or Difficulty Losing Weight
A slow metabolism could be a factor if you’re consistently eating a balanced diet and regularly exercising but still gaining weight or struggling to lose it.
#2 Fatigue/Low Energy
When metabolism slows, your body may not produce enough energy, leaving you tired and sluggish even after a good night’s sleep.
#3 Muscle Weakness
Are you feeling weak in the gym or while doing daily activities? As metabolism slows, muscle protein synthesis may decrease, leading to a feeling of weakness or a reduction in muscle tone.
#4 Difficulty Concentrating
Energy production is key for brain function, so a slow metabolism may contribute to “brain fog” or trouble focusing.
#5 Dry Skin and Hair Loss
A slow metabolism can impact your cell regeneration, making it challenging to grow your hair and hydrate your skin. Additionally, a reduced blood flow with a slower metabolism can negatively influence your skin and hair.
#6 Sugar Cravings
When your body isn’t getting enough energy from food, you may crave quick energy sources like carbs and sugar.
These cravings can make losing weight difficult as you may be more likely to reach for desserts and refined carbs, contributing to weight gain.
#7 Cold Sensitivity
Do you find you’re sensitive to cold weather and feel cold quickly? A slower metabolism can lower your body’s core temperature, making you feel cold more frequently.
#8 Constipation/Gut Issues
A slower metabolism can also slow your digestive processes, potentially leading to side effects. Constipation is one of the main gut concerns seen with a sluggish metabolism, as your body isn’t regulating bowel movements quickly enough.
#9 Mood Swings
Low energy and other physical symptoms of a slow metabolism can impact your mental health, leading to irritability, mood swings, and even mild depression.
Are you or someone you love struggling with diabetes and weight gain? If so, this article goes in-depth about how to lose weight to benefit diabetes!
How Can You Fix a Slow Metabolism?
Now that you know more about what can slow your metabolism and what signs of a slow metabolism to watch out for, let’s get into what you can do to increase your metabolic rate.
#1 Build more muscle mass
Muscle tissue burns more calories than fat at rest, so increasing muscle mass raises your metabolic rate, helping you burn more calories throughout the day.
Resistance training is one of the most highly effective ways to build muscle mass. Don’t be scared to pick up the weights! You can resistance train by going to a local gym, attending a workout class that involves weights, or simply picking up a set of dumbbells at home for a home workout.
#2 Increase protein intake
Consuming protein supports muscle repair and growth and has a high thermic effect, meaning it requires more energy to digest than fats or carbs. Aim to include a protein source with each meal and ensure you hit your daily protein targets for optimal results.
#3 Other lifestyle factors
Another way to support your metabolism is by focusing on other healthy lifestyle habits, such as adequate sleep and stress management. Prioritize getting 7-8 hours of sleep per night, alongside a quality sleep hygiene routine.
These tips are an excellent stepping stone- but for lasting results, you’ll want to assess the root cause of your slow metabolism. This can be accomplished by working with a qualified metabolic dietitian near you!
Signs of a Slow Metabolism: The Takeaway
While metabolism varies from person to person, certain signs of a slow metabolism may indicate that yours is slower than average.
Recognizing these signs can empower you to make simple lifestyle changes to support your metabolism and overall health. The modifications mentioned in this article are a great first step!
If you’re experiencing several of these symptoms affecting your daily life, consulting with a healthcare provider, like a registered dietitian, can be helpful on your journey.
We can assess your metabolic health and guide you in creating a tailored plan to boost your metabolism naturally and sustainably. Reach out to me today to learn more!
Did you know 60-70% of women experience menopause and gaining weight?
Weight gain is just one among many of the unwanted symptoms that come along with menopause. Know that if you’re struggling right now, you’re not alone, and there are people here to support you.
In today’s blog, we’ll be talking about menopause and common symptoms, menopause and weight gain, and strategies to manage weight throughout menopause – including nutrition, physical activity, and stress management.
Menopause begins with the onset of irregular menstrual symptoms, which is usually accompanied by common menopause symptoms.
Once you have 12 consecutive months of missed periods, it marks official menopause and the end of reproductive life. However, the menopausal transition begins 5-10 years before the final menstrual period.
The average age of menopause is around 50 years old, but can occur as early as 40s or as late as 60s. The age that it occurs is influenced by different factors including exercise, diet, weight, socio-economic background, cultural beliefs, and more.
Menopause & Unwanted Symptoms
Menopause is unique for each and every individual who experiences it, and therefore, it requires unique and individualized care. There are unwanted symptoms associated with menopause, and up to 85% of women experience physical and emotional symptoms.
For a significant amount of these women, the symptoms can be severe and long lasting. Here’s a list of symptoms you may experience during menopause:
Hot flashes
Night sweats
Mood swings
Sleep disturbances
Decreased libido
Memory problems
Fatigue
Thinning hair
Weight gain
Anxiety
Depression
Headaches
Join and muscle pain
Brain food
Dryness of skin/eyes
… the list really goes on and on, and every woman experiences menopause differently. Menopause and gaining weight is one particular side effect that many women struggle with.
So you, like many others, might be wondering how you can manage weight gain during menopause.
The Link Between Menopause & Gaining Weight
Before we dive into strategies for weight management during menopause, we want to talk about the link between menopause and gaining weight. There are 3 different factors that contribute to weight gain during menopause:
Age: Weight increases with age, regardless of current weight status. This can occur regardless of gender and race/ethnicity.
Hormones: During the beginning of the menopausal transition, estrogen begins to drop. This reduction can increase fat mass and decrease lean mass.
Behavior:Behavioral factors such as sleep patterns and physical activity levels can contribute to an increase in weight throughout menopause.
As you can see, there are multiple factors that can contribute to weight gain and menopause, making it complex and individualized – but that doesn’t mean there aren’t strategies to help manage it.
What is the Average Weight Gain During Menopause?
Weight gain during menopause is experienced by up to 60-70% of women.
The average weight gain during menopause is about 1.5 pounds per year between the ages of 50 and 60 years old. This weight gain is independent of initial body size or race/ethnicity.
During the menopausal transition, there’s an increase in fat mass and a decrease in lean mass (weight of your body minus the fat – muscles, bones, organs, etc.).
Visceral fat particularly increases during menopause. Visceral fat is the type of fat that surrounds your internal organs. It can increase from about 5-8% of total body fat to abuot 15-20% of total body fat after menopause.
Visceral fat increase is particularly important to manage because it can increase the risk of heart disease and other health complications.
Nutrition Strategies for Managing Weight During Menopause
Now that you understand menopause, its side effects, and its impacts on weight gain, let’s talk about how we can manage that weight gain if it’s something you’re experiencing.
We’ll cover 3 different areas: nutrition, physical activity, and stress management.
The first is nutrition.
Despite extensive research on different diets, there’s little evidence recommending any singular diet over another for the intention of losing weight.
This means that your nutritional approach to managing weight gain throughout menopause is going to require an individualized approach taking into account your specific needs. Some things that should be incorporated into your eating patterns include:
Affordable
Nutritionally adequate
Culturally acceptable
Sustainable long-term
General recommendations include following a balanced diet rich in nutrients.
Aim for Balance: Focus on incorporating complex carbs, healthy fats, and protein into each meal.
Increase Fiber: Fiber rich foods help with digestion, keeping you fuller longer, and aid in weight management.
Increase Protein: Protein helps maintain muscle mass, which can decrease during menopause.
Dietary patterns can assist with weight regulation during menopause, but it’s important you work on an individualized plan with a dietitian who can take into account your unique needs and preferences.
Physical Activity Strategies for Menopause & Weight Gain
In addition to focusing on dietary changes, you can work on increasing your physical activity levels. Just a little bit can make a big difference!
Both aerobic and resistance training are important for weight maintenance.
Aerobic Training: Includes walking, jogging, cycling, swimming, dancing, hiking, and more.
Resistance Training: Includes weight bearing exercises, squats, lunges, push ups, bench press, bicep curls, and more.
The recommendation is to do around 150-300 minutes per week of moderate intensity exercise, or 75-150 minutes of high intensity aerobic activity. It’s also suggested to partake in strength exercises two or more days per week. 150 minutes per week is about 30 minutes per day.
While those are the recommendations, it doesn’t mean if you’re doing 30 minutes 3 days a week you’re not going to see benefits for weight management. A little bit can make a difference, and it’s important to start small and find an approach that’s sustainable for you.
We also want to note that there are medications and surgery options available if that’s something you’re interested in. It’s important to work with your healthcare team to find the right approach for you.
Stress Management Strategies for Weight Loss
In this blog, we want to address stress with menopause and gaining weight. Stress can impact weight through various factors:
Increased cortisol levels
Emotional eating
Sleep disruption
Reduced physical activity
In addition to the nutrition and physical activity recommendations, you may want to consider managing your stress levels as part of your plan to manage weight gain during menopause.
Some strategies for stress management include:
Adequate sleep
Mindfulness and meditation
Relaxation techniques
Social support
Moving your body
Journaling
We know you’ve probably heard a million times that it’s important to manage your stress levels, but it really is. Managing your stress can free up your mental space and energy and help you make those other dietary and lifestyle changes that you’re ready to make.
Menopause and Gaining Weight: The Takeaway
Menopause is a life transition that affects everybody differently, but one common challenge is weight gain. 60-70% of women can experience weight gain during this phase, often feeling frustrated and unsure of how to handle it.
Understanding the complexities of menopause is important for understanding that you’re not necessarily doing anything wrong. Weight gain is something that so many women like you experience during this time of life.
This transition often occurs around age 50, and it can contribute to an average of 1.5 pounds per year, with a noticeable increase in visceral fat.
The three main factors contributing the the weight gain are age, hormonal changes, and behavioral shifts.
As you know, menopause and gaining weight is complex, which can make it challenging to manage. A comprehensive approach that includes nutrition, physical activity, and stress management can make a difference in your weight management and help you feel your best.
Amy Plano, Registered Dietitian has a group practice specializing in weight management and menopause. We believe your diet should be defined by all the wonderful things you CAN EAT – not by what you can’t.
Visit our services page to learn how we can work together to reach your goals and transform your life!
Are you looking for a celiac diet plan? As someone with celiac disease, you have to adhere to a life-long gluten-free diet.Eating gluten-free can feel restrictive and overwhelming. However, you can still eat delicious foods while being completely gluten-free!In today’s article, I will share a 5-day celiac menu plan that is both nutritious and delicious. You can use this menu as a great starting point for creating your own celiac diet plan. Keep reading to learn more and make sure to save this post to reference later!Do you struggle with prediabetes on top of celiac disease? If so- check out this article on how to eat if you’re prediabetic.
What is a Celiac Diet Plan?
A celiac diet plan is a meal plan for someone with celiac disease. Patients with celiac disease must avoid gluten, the protein in wheat, barley, and rye. Creating a diet plan can help patients with celiac stay on track with their health goals and ensure they’re eating the right balance of nutrients. Without a diet plan, you may be tempted to eat unhealthy foods that could lead to unwanted weight gain and other health concerns. Further, patients with celiac are at a greater risk for nutrient deficiencies due to digestive tract damage. Because of this, you’ll want to eat a diet primarily of nutrient-dense, whole foods.
How to Make a Celiac Diet Plan
When creating your celiac diet plan, it’s essential to create a balanced plan highlighting the major food groups. This will help ensure you get the proper nutrients needed to thrive on a gluten-free diet.The primary food groups include carbohydrates, lean protein, and healthy fats. For a complete list of celiac-approved foods, check out this blog!Additionally, you’ll want to remember other dietary restrictions and sensitivities you may have. For example, people struggling with Irritable Bowel Syndrome (IBS) on top of celiac disease may be sensitive to other foods, such as dairy or foods high in FODMAPs. After creating your meal plan, you can add the ingredients to a grocery list and post the meal plan somewhere you can see it daily, such as on your fridge. Don’t be afraid to get creative in the kitchen with your menu! Gluten-free eating doesn’t have to be boring. Experiment with different flavors and foods to find what you like.If designing a celiac diet plan feels overwhelming, book an appointment with a registered dietitian (like me!) who can help you create a plan that’s right for you.
5-Day Gluten-Free Menu
Feel free to modify this menu based on your dietary preferences and restrictions.
Day #1
Breakfast: Egg Bites, Gluten-Free Toast, and Fruit Salad
Egg bites made with scrambled egg, spinach, and red pepper with a slice of gluten-free toast.
Side of chopped fruit salad.
Lunch: Grilled Chicken Salad
Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado, olives, and a homemade olive oil and lemon dressing.
Snack: Veggies and Hummus
Cut up vegetables such as carrots and celery with a side of hummus.
Dinner: Quinoa and Vegetable Stir-Fry
Quinoa and vegetable stir-fry with tofu or grilled shrimp.
Steamed broccoli on the side.
Dessert: Strawberry Yogurt BarkIn a large pan with parchment paper lined on it, spread out the following mixture of ingredients onto it and place in the freezer:
3 cups whole milk plain Greek yogurt
¼ cup pure maple syrup
1 tsp vanilla extract
½ cup sliced strawberries
Cut into pieces or crack when frozen.
Day #2
Breakfast: Chia Seed Pudding and Fruit
Chia seed pudding made with almond milk, topped with sliced strawberries (or other fruit of choice), and coconut flakes or gluten-free granola.
A side of turkey sausage or bacon (ensure it’s gluten-free).
Lunch: Lentil and Vegetable Soup
Lentil and vegetable soup (ensure all ingredients are gluten-free).
Gluten-free crackers on the side.
Snack: Avocado Rice Cakes
Wild rice cakes topped with mashed avocado and red pepper flakes.
Dinner: Grilled Salmon and Veggies
Grilled salmon with roasted sweet potatoes and green beans.
Dessert: Leftover Strawberry Bark
Leftover strawberry bark.
Day #3
Breakfast: Mixed Berry Smoothie Bowl
Smoothie bowl made with mixed berries, spinach, almond milk, and topped with gluten-free granola and sliced banana.
Lunch: Fish Tacos
Grilled white fish with cabbage mix and corn tortillas.
Dates stuffed with almond or peanut butter, topped with sea salt and coconut flakes.
Day #4
Breakfast: Avocado Toast
Gluten-free toast topped with mashed avocado and poached eggs.
A side of fresh fruit salad.
Lunch: Turkey Avocado Wrap
Turkey, avocado, lettuce, and feta cheese wrapped in gluten-free tortillas.
Side salad with a gluten-free vinaigrette dressing.
Snack: Peanut Butter Energy BallsIn a large bowl, combine the following together, mix, and roll into balls:
2 cups Rolled oats (must be labeled gluten-free!)
1 cup natural peanut butter or other favorite nut butter
½ cup honey
¼ cup mini chocolate chips
¼ cup unsweetened shredded coconut
Dinner: Steak and Potatoes
Grilled steak with roasted potatoes and asparagus.
Dessert: Fruit Sorbet
Your favorite fruit sorbet!
Day #5
Breakfast: Gluten-Free Pancakes
Gluten-free pancakes made with almond flour (or you can use a pre-packaged mix), topped with maple syrup and fresh fruit.
A side of scrambled eggs.
Lunch: Spinach and Goat Cheese Salad
Spinach and goat cheese salad with walnuts, dried cranberries, and a balsamic vinaigrette.
Grilled chicken or turkey breast on top.
Snack: Tropical Green Smoothie
Frozen mango, kale, chia seeds, ½ banana, blended with almond milk.
Optional: add vanilla protein powder of choice (double-check that it’s gluten-free).
Dinner: Chicken or Vegetable Curry
Chicken or vegetable curry with coconut milk, served with gluten-free brown rice.
Steamed green beans on the side.
Dessert: Leftover Energy Balls
Leftover energy balls from yesterday!
Celiac Diet Plan: The Takeaway
I hope you can use this celiac diet plan as a guide for how to eat healthy with celiac disease. Remember to incorporate a wide variety of whole foods to ensure you aren’t deficient in essential nutrients. Your diet doesn’t need to limit you! If eating with celiac disease feels complex, I’m here to help! You don’t have to go through this alone. Working with a registered dietitian to create a personalized menu and lifestyle plan can help you manage your condition and feel the best you’ve ever felt. Schedule an appointment today to learn more about my nutrition counseling services. They may be 100% covered by your insurance company! Why wait when good health is right at your fingertips? Book a call today!
Are you wondering how should I eat if I am prediabetic?
If you have prediabetes, you may be curious about how your diet can help manage your blood sugar levels.
Without a doubt, prediabetes rates are on the rise, and your diet and lifestyle habits have a direct correlation with the condition.
Whether you have recently been diagnosed or want to understand more about maintaining optimal blood-glucose levels, these dietary recommendations can lead you in the right direction!
Can you reverse prediabetes with diet and exercise? Find out in my full blog post on the topic!
What is Prediabetes?
Prediabetes is a health condition where your blood sugar levels are higher than usual but not high enough to be classified as type 2 diabetes.
Prediabetes is the stage before type 2 diabetes. Because of this, there is an increased risk of developing type 2 diabetes, heart disease, and stroke.
To be diagnosed with prediabetes, you have either:
Fasting blood glucose level ranging somewhere between 100-125 mg/dL
A glucose level of 140 to 199 mg/dL measured 2 hours after a 75-g oral glucose load
Glycated hemoglobin level (HbA1C) of 5.7% to 6.4% or 6.0% to 6.4%
Prediabetes is a warning sign that individuals should start implementing healthier lifestyles, dietary choices, and activity levels to prevent any further progression of type 2 diabetes.
That being said, diet and physical activity are first-line treatments for prediabetes!
Understanding Prediabetes
More specifically, prediabetes is “impaired glucose metabolism,” meaning the body has difficulty regulating glucose (blood sugar) levels to stay in the normal blood sugar range (below 100 mg/dL).
Next, prediabetes occurs because of insulin resistance and dysfunction of specific cells in your pancreas since these components are responsible for blood sugar regulation.
So, what does this mean? Let’s break it down.
Insulin Resistance: Insulin is a hormone produced by the pancreas that is responsible for the adequate regulation of blood glucose by absorbing glucose from the bloodstream. In prediabetes, cells in the body become less responsive to the effects of insulin, so large concentrations of glucose continue to stay in the bloodstream. Even more, insulin resistance leads to type 2 diabetes.
Pancreatic Beta Cells: The pancreas contains cells called “pancreatic beta cells.” These cells are responsible for producing insulin. For example, if these beta cells do not function properly, there could be low insulin levels and heightened blood glucose levels.
Further, the combination of insulin resistance and beta cell issues can lead to prediabetes.
You may be wondering, what can lead to insulin resistance?
Genetics: Insulin resistance can be genetic, making someone more susceptible to prediabetes from birth, even with healthy lifestyle habits.
Physical Inactivity: Physical activity supports insulin sensitivity and glucose metabolism. A lack of physical activity is a significant risk factor for insulin resistance.
Dietary Choices: Next, diets contributing to inflammation and obesity are risk factors for prediabetes. Food choices high in refined carbohydrates, sugars, saturated fats, high-fat meats, and processed foods can lead to insulin resistance. Further, the diet is a lifestyle intervention that plays a crucial role in prediabetes.
Aging: Over time, insulin resistance naturally begins to occur. Other factors like diet and exercise status can progress this natural occurrence.
Obesity: Obesity is a major risk factor for prediabetes, as excess fat correlates with insulin resistance. Fat, also called adipose tissue, releases adipokines, which can corrupt insulin’s glucose regulation.
How Should I Eat If I Am Prediabetic?
First off, healthy diet choices are crucial for managing prediabetes and reducing the risk of progressing to type 2 diabetes.
Here are some general dietary guidelines important for those with prediabetes:
Increase Intake of nutrient-dense foods like:
Non-Starchy Vegetables
Leafy greens
Broccoli
Cauliflower
Brussels sprouts
Bell peppers
Cucumbers
Tomatoes
Whole Grains
Quinoa
Brown rice
Oats
Barley
Lean Protein Sources
Chicken, Turkey
Fish
Lean cuts of beef or pork
Tofu and tempeh
Legumes (lentils, chickpeas, and black beans)
Healthy Fats
Avocados
Nuts & seeds
Fish
Fruit
Dairy or dairy alternatives
Skim or low-fat milk
Soy milk
Almond milk
Water: continue to stay well-hydrated with non-sugar drinks like water, infused water, or herbal teas.
Increase high-fiber foods
Lentils
Chia seeds
Flax seeds
Whole fruits and vegetables
Foods to limit with prediabetes:
Refined carbohydrates
White bread
White rice
Cereals
Pastries
Sugary foods and beverages
Soda
Candy
Processed and pre-packaged foods
High-fat meats: high-fat meats are generally high in added sugars, refined carbohydrates, sodium, and saturated fats.
Packaged snack foods
Fast-food meals
Instant noodles or pre-packaged noodles
Sugary beverages
Excessive alcohol intake
Furthermore, keeping track of what works best for you is essential, too!
How Do I Prevent Blood Sugar Spikes?
Here are a few dietary tips that may help monitor glucose spikes:
Dietitian Tip #1:
Skipping meals may cause unstable blood-glucose levels.
Stay on a semi-structured eating pattern to support regular eating habits for blood sugar control. This schedule can be personal and unique to you. Additionally, keeping a food journal can allow you to create the best meal schedule for you!
Dietitian Tip #2:
Portion control can aid in regulating blood sugar levels by being mindful of how much food you eat during meals or snacking.
If you want to control portions, it is crucial to be mindful of hunger cues, have balanced portion sizes, and decrease overeating.
Even further, overeating can cause immense glucose spikes, leading to even greater insulin sensitivity or more complicated health concerns.
Avoiding distractions while eating can help you to stay more mindful of feelings of fullness or satiety.
Professional Support for Managing Prediabetes
Having personalized care from a healthcare professional can make a massive difference in blood-glucose management!
Primary care physicians and registered dietitians help those with prediabetes find the best plan in prediabetes care.
In addition, meal plans, lifestyle modification goals like diet and exercise habits, and medications are some examples of how healthcare professionals can support those with prediabetes.
Have more questions about prediabetes, prevention, and access to nutrition support?
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How Should I Eat If I Am Prediabetic: Takeaways
Overall, lifestyle modifications, including keeping a healthy diet, having regular exercise, and appropriate weight management techniques as needed, are crucial for preventing and managing insulin resistance.
I hope this article answers your question about how should I eat if I am prediabetic.
For someone with prediabetes, whole grains, non-starchy vegetables, whole fruits, healthy fats, lean proteins, fish, and legumes are great dietary choices for blood-sugar maintenance and care.
Remember, food is medicine! Working with a healthcare professional such as a registered dietitian near you can ensure optimal strategies are being implemented for unique and personal care.
All in all, prediabetes is absolutely manageable with support and personal dedication to healthier lifestyle habits.
