7-Day Fasting Glucose Stabilization Plan
Protocol Objectives
Glycemic Load Management
Strictly limit high-glycemic foods to prevent rapid blood sugar spikes and crashes.
Fiber Richness
Emphasize soluble fiber to slow the absorption of sugar into the bloodstream.
Healthy Fats
Incorporate healthy fats to improve satiety and stabilize blood sugar levels between meals.
Hydration Strategy
Maintain optimal hydration to help kidneys flush out excess sugar through urine.
Day 1 Baseline Control
Breakfast
Vegetable Omelet
Spinach, peppers, and onions for fiber.
Lunch
Grilled Chicken & Quinoa Salad
Quinoa is a low-GI complex carb.
Dinner
Baked Salmon & Broccoli
Lean protein and cruciferous veg.
Day 2 Fiber Boost
Breakfast
Oatmeal with Berries & Walnuts
Steel-cut oats for slower digestion.
Lunch
Lentil Soup & Side Salad
Legumes offer steady energy release.
Dinner
Turkey Chili with Beans
High protein and fiber combination.
Day 3 Fat Adaptation
Breakfast
Avocado Toast on Ezekiel Bread
Healthy fats and sprouted grains.
Lunch
Sardines & Mixed Greens
Omega-3s support cellular health.
Dinner
Beef Stir-Fry with Cashews
Avoid sugary sauces; use tamari.
Day 4 Metabolic Reset
Breakfast
Greek Yogurt with Chia Seeds
High protein, no added sugar.
Lunch
Tuna Salad Lettuce Wraps
Low carb, high protein lunch.
Dinner
Grilled Shrimp & Asparagus
Light dinner to aid overnight fasting.
Day 5 Gut Balance
Breakfast
Smoothie with Spinach & Protein
Low fruit, high greens.
Lunch
Chicken & Vegetable Soup
Hydrating and nutrient-dense.
Dinner
Cod with Roasted Brussels Sprouts
Fiber aids in glucose regulation.
Day 6 Stability
Breakfast
Scrambled Tofu with Turmeric
Plant-based protein option.
Lunch
Cobb Salad with Olive Oil
Focus on healthy fats and protein.
Dinner
Roast Chicken & Sweet Potato
Complex carbs with fiber skin on.
Day 7 Optimization
Breakfast
Poached Eggs & Sautéed Greens
savory start; zero sugar.
Lunch
Chickpea & Cucumber Salad
Refreshing and fiber-filled.
Dinner
Steak & Green Beans
Iron and protein for sustained energy.
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The Sugar Trap
Avoid added sugars and refined carbohydrates. These cause the sharpest spikes in blood glucose levels.
Walk It Off
A brief walk after meals can significantly lower post-meal blood sugar levels by engaging muscles to use glucose.
Scientific References:
1. American Diabetes Association. (2024). 'Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report.' Diabetes Care.
2. Brand-Miller, J., et al. (2003). 'The New Glucose Revolution.' Marlowe & Company.
3. Colberg, S. R., et al. (2016). 'Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association.' Diabetes Care.
1. American Diabetes Association. (2024). 'Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report.' Diabetes Care.
2. Brand-Miller, J., et al. (2003). 'The New Glucose Revolution.' Marlowe & Company.
3. Colberg, S. R., et al. (2016). 'Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association.' Diabetes Care.