1. Keep your carbohydrate intake at 100g per day.
When digested, carbohydrates (carbs) are broken down into sugar (glucose), raising blood sugar levels and stimulating the pancreas to secrete insulin to transport sugar into cells for energy. However, consuming more than 45-65% of total daily calories, especially refined sugars and starches, leads to excess carbohydrates, causing insulin resistance because they continuously cause spikes in blood sugar, forcing the pancreas to produce excessive insulin.
Therefore, reducing carbohydrate intake and keeping it at 100mg per day helps normalize insulin, triglycerides, and long-term indicators such as HbA1c. However, it is necessary to consult a doctor before making any cuts to ensure they are appropriate for each individual's metabolism.
2. Maintain a waist-to-height ratio below 0.5.
Maintaining a waist-to-height ratio (WHtR) below 0.5 improves metabolic health because it indicates low levels of visceral fat, reducing the risk of cardiovascular disease, type 2 diabetes, and metabolic syndromes. This index is more accurate than body mass index (BMI) in predicting the accumulation of dangerous fat around internal organs, which causes chronic inflammation and hormonal imbalances.
Maintaining a WHR (Wide-Rich Ratio) below 0.5 is a habit that helps improve metabolic health.
3. Post-meal insulin monitoring (PP) routine
Postprandial insulin is a measure of insulin levels in the blood approximately two hours after a meal. Monitoring insulin at this time helps check if the body is producing enough insulin or if there is insulin resistance. This is especially important for early detection of impaired glucose tolerance or type 2 diabetes. This allows for adjustments to diet, lifestyle, and insulin dosage to prevent sudden spikes or drops in blood sugar after eating.
4. Monitor fasting insulin levels regularly.
Fasting insulin levels are an early warning sign of insulin resistance. Early detection allows for timely intervention before diabetes or cardiovascular disease develops. Fasting insulin levels above 6 are often the starting point for metabolic syndromes such as type 2 diabetes, polycystic ovary syndrome, fatty liver disease, and hypertension.
5. Limit the use of industrial cooking oils.
Industrial cooking oil is oil extracted from seeds (sunflower, soybean, corn, rapeseed, etc.) and, if consumed in large quantities, can cause health problems such as chronic inflammation.
Therefore, it is necessary to limit the use of these oils to reduce oxidative stress and improve metabolic recovery. Instead, animal fats and butter can be used because these fats help stabilize temperature and create a longer-lasting feeling of fullness.
6. Prioritize protein in every meal.
Providing sufficient protein in each meal improves metabolic health by stabilizing blood sugar, boosting metabolism (burning more calories during digestion), maintaining muscle mass, and promoting satiety. Even protein distribution helps control weight, limit fat accumulation, and optimize bodily functions.
7. Add eggs to your diet.
Eggs are a "superfood" that benefits metabolic health thanks to their high-quality protein, healthy fats, and essential nutrients (choline, vitamin B12, selenium) that help stabilize blood sugar, boost metabolism, support weight loss, and protect liver and brain function.
Eating eggs (especially for breakfast) helps you feel full for longer, reduces cravings, thereby decreasing calorie intake and optimizing energy expenditure.
8. Take a 15-20 minute walk after meals.
A gentle 15-20 minute walk after a meal improves metabolic health by rapidly lowering blood sugar, reducing pressure on the pancreas, and promoting digestion. Muscles use glucose (sugar) from food for energy, preventing sudden spikes in blood sugar and improving insulin sensitivity.