Know Your Blood Sugar Levels And Lose Weight Faster – Studies Suggest

Last Updated on September 8, 2020 by Martin

Best weight loss according to blood sugar levels

What is the Best Blood Sugar Levels When You Want to Lose weight?

It is a question many dieters are asking when they are tweaking their diet for optimal weight loss!

The truth is, as long as you don’t have any diabetes or other health issues, you are much better off changing your diet according to your blood sugar levels.

It means instead of jumping on yet another weight loss diet; you should measure your blood sugar levels and tailor your diet accordingly. We will talk more about how to do that later in this article.

According to research from the University of Copenhagen and the University of Colorado, studies suggest that your glucose and insulin levels in your blood are biomarkers for how you convert carbohydrates. At the same time, they are also markers for whether you feel full or not after having a meal.

The faster you feel full and satisfied, the fewer calories you will consume.  Eating according to your blood sugar levels can help you accomplish that.

If you don’t feel full and satisfied when having a meal and can keep eating, your diet is wrong. From here, it is merely a question about changing the food components in your diet.

Want To Do Popular Diets? Think Twice!

So, if you are about to do a popular diet like the keto, a high-protein diet, or something similar? I highly encourage you to check your blood sugar levels before you start. It can save you from wasting your time and optimize your results.

If your levels are low or average, it will benefit you getting some carbohydrates with your diet. They will help you feel full faster.

If your levels are medium or at the highest, fewer or minimum amounts of carbohydrates and more protein and fat is a better choice.

We Are Not The Same

The research coming from Copenhagen regarding your blood sugar levels and weight loss explain a lot. It tells us why some people can lose a lot of weight on a keto diet, and others have to struggle to lose just a pound.

Instead of seeing people as one big group of overweight people that have to lose weight, we must acknowledge the differences. We must tailor our diet according to your blood sugar levels.

How To Get Started Losing Weight According To Your Blood Sugar Levels

You can check your blood sugar levels at your doctor’s office. It can be a good idea if you want to check up on your health overall.

However, it doesn’t require a doctor to check your blood sugar levels. Depending on your budget, you can either opt-in on a full test kit or just some sticks where you can narrow your levels frequently.

At Amazon, you will find a significant variation of test kits and sticks that range from 10 bucks and up. Getting the equipment doesn’t have to ruin your budget. Buying something medium-priced is a good option.

To measure your levels, all it takes is a little blood and a dot in your finger. From here, the test kit or strips will tell you your exact stories.

Group A: Normal levels, below and not higher than 5,6 mmol/l

If you are a group-A person, proteins and carbohydrates are what will make you feel full and eat less when you are on a diet.

People belonging to this group must also cut down and limit their fat intake. Fat will make it easier for you to gain weight if you belong to this group.

The biggest hurdle as a Group-A Person.

That you have to look at nutrition with a different view; for decades, we have been taught that carbohydrates are bad for you. However, if you are a group-A person, you will need them. It means you have to go up against the stream of what many believe is correct nutrition.

Examples Of Food You Can Have



  • Lean meat
  • Chicken
  • Fish
  • Eggs


  • Potatoes
  • Rice
  • Starches in general
  • Vegetables
  • Fibers

Group B: Increased levels between 5,6 and 6,9 mmol/l

When you are a group-B person, you must make sure that you are getting plenty of proteins in your diet.

Also, make sure to get plenty of fiber-rich and full-grain carbohydrates to help you feel full.

In this group, you must get plenty of proteins coming from meat, chicken fish. But also eggs, cheese, and proteins are coming from vegetables.

When it comes to fat, you must get more fat than group-A but not as much as group-C, which is up next.

Your Biggest Hurdle As A Group-B Person

Your diet may not work, and you will have to switch to either group A or B.

If you still feel hungry and eat a lot after making the diet changes, you might be in the wrong group.

If your numbers are closest to 5,6 mmol/l, you should then see yourself as a group-A person. And, if your number is in the upper area and close to 6,9 mmol/l, group C might be right for you.

Examples Of Food You Can Have



  • Lean meat
  • Chicken
  • Fish
  • Eggs


  • Whole grain sources
  • Plenty of fibers
  • Lot’s of vegetables


  • Avocado
  • Fatty fish
  • olive oil
  • Nuts

Group C: Highly increased levels above 7 mmol/l

Finally, we have group-C. If you belong to this group, your diet should mainly consist of proteins and fat.

Here, you must keep your carbs to a very minimum because they can sabotage your diet.

Your protein sources can be meat, fish, chicken, eggs, and proteins coming from vegetables. Also, limit red meat, bacon, etc., because you don’t want your cholesterol levels to go sky-high.

When you increase your fat intake, you must focus on healthy sources. It can be avocadoes, salmon, nuts, peanut butter, but also an excellent delicious cheese is welcome.

The combination of protein and fat will help to feel full and satisfied faster.

Your Biggest Hurdle As A Group-C Person

At this level, there is a risk of getting type-2 diabetes. It means it is essential that you cut your carbohydrates and all sources of sugars.

Also, check our article Keto Hacks That Will Make You Lose Weight if you are doing the keto diet with no results.

Examples Of Food You Can Have

High Fat and Protein Diet


  • Lean meat
  • Chicken
  • Fish
  • Eggs


  • Avocado
  • Nuts
  • Fatty fish
  • Olive oil
  • Cheese
  • Dark Chocolate (no sugar)
  • Coconut
  • Yogurt
  • Chia seeds


So if you want to do a keto diet and your blood sugar levels are below 5,6 mmol/l, then it is likely not the best decision you can do. Then a regular healthy diet with a balance of carbohydrates and proteins might be a better choice.

So far, the results are not conclusive. There is still a lot of research that needs to be done before science knows precisely how you should eat according to your blood sugar levels.

But at this point, knowing your levels and follow the above recommendations will lower your risks of failure next time you want to lose weight.

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Also, Check Out These Articles

If you need some extra weight loss tips to get you started losing weight, then check out our Little Known Weight Loss Tips article. Here you will get some tips and tricks to help you lose weight most people did not think about.

Finally, if you are looking for a fat burner to help you lose weight, check out our review of the female fat burner Trimtone.


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