First, make sure to give us access to your blood glucose data:

  1. Open the Freestyle Libre App
  2. Click the Menu button (≡) and choose 'Connected Apps'
  3. Choose LibreView and click 'Connect'
  4. Then, choose Connect to a practice
  5. Enter this practice ID: bebnf8ekc9itp9o9
  6. Click on 'connect'
  7. You're done!

Tip 1: Micro-engineering your meals

Taking the same breakfast every day? Feel free to already engineer it a bit, by adding more fibers, fats, testing portion size and so on.
Fibers and fats can buffer the effects of the glucose uptake by your body. Oatmeal, for instance, is a carbohydrate that turns into glucose. Adding fat, like Greek yogurt, slows down the absorption of carbohydrates into the bloodstream, thus promoting blood sugar stabilization.

Tip 2: Peak after multiple meals

Seeing a peak after multiple entries (e.g. you had dinner and dessert, or a main course with wine)? Space them out or skip one of them to learn its sole effects on your body. Meals you take within a small time window (less than 2 hours) can have an influence on each other. If you take these meals quickly after each other, and we are unable to distinguish them in our analysis, we will combine them as one food entry. 

Tip 3: Exercise improvement

Do you exercise? Test 2-3 foods and understand the impact on your energy levels during exercise. Some people report a higher level of performance, when eating something before their exercise. Others have the urge to 'back load' some carbs after their exercise. Since it differs per person, we advise you to test out what works well for you. In case you don't eat at all, and you observe a spike in your blood glucose during the exercise, this is caused by the energy stored in your body being released. This is a good thing!

Tip 4: Energy levels

Be aware of your energy levels - are there foods you suspect making you feel tired, or gives you energy? The so-called 'after dinner dip', officially called 'postprandial somnolence', can in some cases be observed in your blood glucose levels. Perhaps you see a rather large spike after a meal, or a blood glucose level that is lower than your standard baseline. 

Tip 5: The order of meals

The order of meals and snacks can matter. Sometimes people respond differently on the same meals or snacks, when changing the order. This is due to the buffering effects of the previous meals. When you eat an apple after waking up, chances are that this causes a higher peak in blood sugar levels compared to the same apple at the end of the lunch.

Tip 6: Prepare for the 2nd week

For week 2, besides testing out your (comfort) meals, Deliveroo, Uber Eats and your favorite restaurant, we have three additional suggestions:

  1. Read our tips for the second week
  2. Check out our substitution guide
  3. We are ready to give tips on your personal dishes, so reach out to us!

Tip 7: Portion sizes

Did you experience a bad reaction to a meal you often eat or drink? It is a good idea to limit the portion size. Altering 3 sandwiches to 2 sandwiches, a small smoothie or half the portion size of rice with your curry. It is possibly an easy fix to a spike in your blood sugar levels.

Challenge 1: The banana

Tip 8: Intermittent fasting

Want to try intermittent fasting, or a 24 hour water fast? Fasting can have a positive effect on your blood sugar levels, keeping them nice and steady. Most people fasting don't experience a decrease in energy levels. For intermittent fasting, the easiest method is to simply don't eat after your dinner, and skip your breakfast. A couple of tips to beat the hunger:

  • Drink enough water
  • Drink some (green) tea or black coffee
  • Take some salt
  • Make sure your last meal is relatively low in carbohydrates/sugars

Challenge 2: A can or glass of Coke / soda

Tip 9: Proclaimed health foodstuffs

Test food you don’t like, but eat because you think it’s good for you. Some foods claim to be healthy, but again, this differs from person to person. In case you added food to your diet because of its healthy properties, it is good to put this to the test.

Challenge 3: Alcohol free beer or wine

Tip 10: Vary your go-to meals

Test variations of your go-to meals, e.g. exchange rice for quinoa. No inspiration for a new meal? It is easy to create nice variations by exchanging some ingredients. Besides the above example, you could try cauliflower rice instead of plain rice, sweet potato instead of plain potatoes, or a green (vegetable) smoothie instead of a glass of orange juice.

Challenge 4: A smoothie or glass of orange juice (either home made, or from the local grocery store)

Tip 11: Common sense

Are there foods you consider to be bad for you, it is a good idea to try them out! While many comfort foods, like pizza, sushi and hamburgers, are typically less nutrient dense (meaning, they have for instance less vitamins and minerals compared to a healthy salad), most people need such a meal every now and then. Are you responding positively to a pizza, this doesn't mean it is something to eat on a daily basis, though it is a comfort food you can enjoy sometimes.

Challenge 5: A cookie

Tip 12: Late night snacking and alcohol

Late night foods and sleep. There are moments you need a snack. However, you don't want this to intervene with your sleep. Some people tend to react badly to a snack late at night. Sleep can be less deep, or it simply takes more time to fall asleep. Alcohol is an interesting case: while most people reported to fall asleep quicker after an alcoholic beverage, typically the quality of sleep is much lower.

Challenge 6: Candy, like sweets or licorice 

Tip 13: Final moments

Final moments! Be sure to scan your glucose monitor during the last hours. In the last moments, the app will count down the time. Via a push notification, you will be reminded of this. To grab your full data, make sure to log one last time in the last hour of tracking your blood sugar levels. When the last data is captured, and the sensor stopped working, you can peel of the sensor and dispose it

Challenge 7: A (sports) nutrition bar