The goal here is to avoid blood sugar spikes (hyperglycemia) by eating smaller meals more frequently throughout the day. There are several reasons for this. On a keto diet, where net carbohydrates are minimized to less than 5 or 10 per day (very easy to do with the right guidance on cooking and snacking), the impact of protein on blood sugar becomes more obvious and an important factor to consider. We all know that carbohydrates are not an essential nutrient. Fats and proteins are. Get the idea out of your head that fats are bad. There are good fats that heal, and bad fats that kill. We just focus on eating the fats that heal in huge quantities and forget about the propaganda and misinformation put out by the USDA at the behest of big corn, big soy, big wheat, and other corporate stooges.
Now that we know that the best diet for a T1D (type 1 diabetic) is about a 1:1 ratio of healthy fat to protein (in line with pemmican, the “bread of the wilderness,” which is said to maintain a working individual in perfect health, indefinitely, for as many years as necessary, working 16 hours per day outdoors in the wild), we can talk a little about good fats and bad fats. It’s also worth mentioning before we begin that the healthiest dogs in the world are sled dogs, like in the Iditarod race across Alaska. They eat pemmican, a 50:50 mix of rendered fat (tallow) and dried protein (dehydrated lean muscle tissue i.e. meat). Read about the Pemmican Wars if you want to dive into this fascinating subject on your own.
For the full deal, read “Fats that Heal, Fats that Kill” by Udo Erasmus. In short the information is in line with the Weston A. Price Foundation. Namely, it wasn’t until processed foods arrived to peoples around the world that the diseases of civilization caught up with them (crooked teeth, obesity, diabetes, the flu, and so on). The foods our ancestors ate 5,000 years ago are what we need to thrive. The whole idea that disease is caused by faulty genetics is a piece of Darwinian fake news. If you’re a Semite like me, then you come from a strong stock of shepherds who thrive on fresh fish, cattle meat, tallow, fat, raw milk, cheese, salt, butter, heavy cream, and seasonal whole produce like seaweed, herbs, spices, olives, coconuts and dates in small quantities. If you aren’t 100% sure what your ancestors ate, then know that you can’t go wrong with fish. Fish are found in oceans and rivers and lakes the world over. It’s a universal food and currency of vitality. Kosher fish (with fins and scales) are probably healthier because they aren’t bottom feeders and the scales make them less vulnerable to parasitic attack. In fact, I have a hunch that the ancients were a lot smarter than people today. So I trust the kosher laws of the so-called “Old Testament” of the Hebrew Bible as the word of G-d.
Now onto the spacing of meals. In short, gluconeogenesis is the process by which about 50% of the proteins the average person eats, and 10% of the fats/oils they eat are converted to glucose by the liver. We can decrease this gluconeogenesis mostly by not eating more protein than the body needs. So you need to figure that out. I think a 150 pound person that walks about an hour a day does well on about 80-120 grams of protein daily. Too much at any one time throughout the day though and the body can’t take in the massive dose of amino acids, so gluconeogenesis turns on. Avoid this by spacing the protein into at least several smaller meals throughout the day. I do about 5-6. Also, be aware that if your body goes into starvation mode, where you aren’t eating enough, then gluconeogenesis turns on again to break down your own muscle tissue into glucose. So you want to avoid losing weight by keeping an eye on the bathroom scale from time to time.