For this, focus on 3-principles:  Principle # 1:

Minimize the release of insulin, a storage hormone. Insulin release is minimized by blunting sharp jumps in blood sugar by:

1. Ensuring that your first meal of the day is not a large meal. Make it high in protein (atleast 30 gms) and insoluble fibre (legumes). The protein will decrease your appetite for the reminder of the binge. The fibre will be important later to prevent diarrhea. This can be a small meal of 300 to 500 calories.
   1. Consuming a small quantity of fructose, fruit sugar, in grape fruit before the second meal, which is the first binge meal. Avoid fruit juices. Even small fructose dosing has an impressive near-flat-lining effect on blood glucose. You may even consume this with the first meal, but if you are a coffee drinker at this meal it is better to have it now as the naringin in grape fruit combines with coffee and extends the effects of caffeine. Excess caffeine can drop blood sugar levels and leave you craving sweets.

   Fructose has a large and a very extended glucose-lowering effect, but low blood glucose does not always lead to more fat loss, also fructose is not easily metabolized by humans. It leads to ‘Fatty Liver’ disease. Hence it needs to be consumed within limits. Better limit the juice, if at all you have to have it, to (say 1 glass orange juice) or a whole fruit, to 30 mins before the highest Glycemic Load (GL) meals on the binge day.

   1. Using supplements that increase insulin sensitivity: AGG (part of PAGG) and PAGG (See – ‘Supplements’). This reduces the amount of insulin the pancreas release in spite of mild or severe glucose sugar. Think of it as insurance.

   Consuming citric juices, say lemon juice, squeezed into water or on to food is beneficial. Lemons have amazing effects on your health and are best used whole (Frozen and grated and sprinkled on all your foods, it adds an unexpected and wonderful taste, even to desserts). Vinegar, counter to expectations, doesn’t lower Glycemic response. Lemon juice does (by about 10 percent). So you may have about three table spoons of fresh squeezed lemon juice just prior to eating. Combine it with cold water to make it more palatable. (See – ‘Non Conventional Treatments & Folk Remedies’).Note:

   • Lemon juice contains calcium, magnesium, sodium and potassium, all essential minerals that have a beneficial effect of the body. It helps control high blood pressure and helps against arthritis and depression. It also has antibacterial, and antifungal effects and is also effective against internal parasites and worms. Lemon juice also helps regulate blood pressure and combats stress and nervous disorders. It also detoxes your body and works against the production of free radicals. Lemon juice stops bleeding of gums and reduces tooth aches and Regular consumption of lemon juice with water increases the production of urinary citrates that prevents the formation of crystals that could lead up to kidney stones.
   • The lemon peel has up to 5 to 10 times more vitamins than the juice alone and does all that juice does more powerfully and effectively. It also has a very strong anti­cancer effect, said to be many times stronger than even standard chemotherapy, with none of the associated ill Chemotherapy is reputed to have a 97 percent failure rate. Hence, using gratings of frozen lemons to flavour food is recommended.
   1. Consider consuming millets and pseudo grains instead of rice or wheat (See – ‘Foods, Intolerances and Allergies’).

   Resistant rice is also an acceptable choice (See – ‘Glossary – Prebiotics – Resistant starches’).

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