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Hypoglycemic Girlfriend-Fat Loss Diet Advice

Hello all-

I’m looking for advice or confirmation of what I have planned for my girlfriend. She is hypoglycemic. Before we were together, she didn’t really have it under control. Now a days, I do 99% of the cooking and primarily cook whole foods.

She also works out regularly so her hypoglycemia has been under control. Problem is, she lost quite a bit of weight since the beginning of last year, but it’s been stuck for about 4 months now.

She’s approximately 5’4", very delicate frame (1/4 native american), and probably 15-20%bf. She really doesn’t have much to lose to see her abs…maybe 10lbs at most.

Currently this is how her day is set up;

  1. Wake up and workout ~6AM
  2. Eat breakfast ~ 7AM
  3. Eat lunch ~11AM-12PM
  4. MAYBE have a snack: I’m sure it’s probably around 3 or 4 usually but it doesn’t always happen
  5. Eat dinner late: Probably around 7:30-8:30PM
  6. Snack before bed (this is a big problem child of hers.)

Each meal contains:

  1. Protein (egg, chicken breast, chicken thigh, turkey, pork tenderloin, protein powder, greek yogurt)
  2. Complex carbs (fruit, rice, quinoa, potatoes)
  3. Veggies (peppers, onions, broccoli, cauliflower, spinach, squash, etc)
  4. Some added fats in small amounts (coconut oil and olive oil primarily for cooking, and sometimes nuts)
  5. Night Snacks are usually PB w/ Honey, PB w/ honey on a rice cake, sugar free pudding or jell-o w/ fat free cool whip. Day snack is usually greek yogurt

She does Charlean extreme 5 days/week, primarily in the mornings, which includes resistance training and intervals/complexes and stretches pretty much every night.

She basically eats whatever I eat, I just give her a smaller portion. The problem is I’ve been losing fat and she is stuck where she is at for a while.

Some issues I’ve identified that I believe will help are:

  1. she doesn’t eat anything prior to her morning workout. Going to try and get her to eat 1/4 to half a FINiBAR or drink 1/2 LC MD Protein shake before her workout.
  2. She only eats Breakfast, Lunch, dinner and a bed time snack. Sometimes I can convince her to eat a snack in between Lunch and Dinner, but not always. In addition, she’s usually hungry at night and will snack on that crap I mentioned. I’m trying to get her away from that and told her that’s just too many calories and needs to stop.
  3. I’ve been trying to get her to stop eating when she feels satisfied and deal with being a little hungry in between meals, but she says every time she does, she gets ravenously hungry. Sometimes she can pop down 5-6 dry roasted almonds and be good, but I’m thinking it might be better downing a protein shake or maybe this is a good idea.

I know this is a lot of info. I tried to spell out everything that I know in hopes someone here has the same situation. Thanks!!

Zach

So, number one thing for anyone to lose weight is watching your calories. You should try tracking it for a couple weeks so that she can see exactly how much she’s eating. There’s a lot of websites and apps out there that can help her keep track of it. She might be eating less than you but that might not be enough to see movement at this point. The snack foods she’s having right before bed could be impeding her progress as well. Good rule of thumb is to cut off carbs (this includes any carb substitute like splenda or aspartame - they cause the same insulin response as sugar does) 2-3 hours before bed. This will allow her body to work more efficiently. The only time I’d break this rule is for post work-out carbs. If you’re working out late, carbs are okay to have for the 30-60 minutes after your workout, even if you’re going to bed right after.

If she’s hungry between meals, try to stock a lot of green, leafy veggies that she likes and can snack on. Cucumbers, brocolli, spinach, etc are great snack foods because they have fiber (makes you feel full) and are almost a zero calorie item, depending on what you pair those with.

Try to get her drinking a lot of water. If she doesn’t like the taste of it, put some lemon, orange, lime or whatever she likes for taste to improve the flavor of water and get her drinking more. It’ll also help her feel full between meals.