Importance of Glycemic Index and Glycemic Load in Weight Loss
We are going to show you how to
lose belly fat and how to lose
weight by paying attention to the GI and GL of foods that you
consume. We will give you examples of foods that are best for GI and
GL control.
What is the Glycemic Index(GI)?
The Glycemic Index (GI) is one the best tools for fat loss. It
measures how quickly foods breakdown into sugar in your bloodstream.
High glycemic foods turn into blood sugar very quickly. Starchy
foods like potatoes are a good example. Potatoes have such a high GI
rating, it’s almost the same as eating table sugar.
What is the Glycemic Load (GL)?
The GI tells you how fast foods spike your blood sugar. But the GI
won’t tell you how much carbohydrate per serving you’re getting.
That’s where the Glycemic Load is a great help. It measures the
amount of carbohydrate in each service of food. Foods with a
glycemic load under 10 are good choices—
these foods should be your first choice for carbs. Foods that fall
between 10 and 20 on the glycemic load scale have a moderate affect
on your blood sugar. Foods with a glycemic load above 20 will cause
blood sugar and insulin spikes. Try to eat those foods sparingly.
Follow these tips for Fat Losing Meals:
• Avoid grains(except whole grains), including corn
• Avoid potatoes and other white foods, like white rice, sugar and
salt.
• Try making protein the focus of each meal. It kicks your
metabolism into higher gear. All lean meats, fish and poultry are
the real “guilt-free” foods. The protein will help you handle
insulin better, build muscle and repair tissue-all essential for
staying lean and preventing diabetes.
• Snack on nuts and seeds. They are a good source of protein and
have Omega 3’s.
• Avoid processed foods, trans fats, caffeine, and high fructose
corn syrup. All increase insulin resistance.
• Choose vegetables that have a low glycemic index.
• Choose fruits such as berries and fruits you can eat with the skin
on.
• Eat a high protein breakfast every morning. It will stabilize your
blood sugar and get you off to a good start.
To summarize we’ll make a list of foods that are good to eat if we
want to lose weight, then we’ll make a list of those foods we want
to avoid. The following lists are not comprehensive but they will
give you a good idea of what to eat and what to avoid.
Foods For Maximum Weight Loss
Include some of these foods in every meal, and you will not only
maximize your fat loss, but you will maximize your good health.
Nuts (Almonds, Walnuts,Peanuts, and others)
All nuts are high in protein and monounsaturated fat (good fats).
Almonds and walnuts are the kings of nuts. Eating nuts does not
result in the high caloric intake that you’d expect,
because 5-15% of their calories are not absorbed by the body.
Nuts help build muscle. In addition to having protein, almonds have
an adequate amount of magnesium, which is crucial to building
muscle. Fight cravings by eating 24 almonds for a snack or before a
meal, then drink 8 ounces of water to suppress your appetite. The
water will cause the fiber of the nuts to expand in your stomach,
making you feel fuller.
Nutrition: fiber, potassium, vitamin E, fiber magnesium, phosphorus,
calcium, iron.
Beans, Sprouts
Beans provide protection against cancer, heart disease, high blood
pressure, and obesity. The most nutritious bean is
the black bean. Beans, in general, are so balanced with protein and
fat that you can replace a meat dish with a bean dish without
worrying about the saturated fat. Beans build muscle, help to burn
fat, and regulate digestion. Beans are a good source of fiber,
protein, iron, folate, and bioflavanoids. The best beans are soy,
pinto, garbanzo, navy, black, white, kidney, lima, and red beans.
Green Vegetables
Vegetables are densely packed with important nutrients and are also
a critical part of your body-transforming diet. They protect the
body from “diseases of lifestyle,” such as heart disease, cancer,
diabetes, stroke, and Alzheimer’s.
Green vegetables neutralize free radicals, which are molecules that
cause you to age rapidly and develop disease.
Green vegetables are a good source of vitamins, minerals,
phytochemicals, fiber, and bioflavanoids.
Colored Fruits, Berries and Vegetables
These should also be a staple of your diet. The brighter the color
of the fruit or vegetable, the more potent the antioxidants they
provide. The more raw fruit and vegetables you eat, the healthier
you will be. These foods will improve eye sight, improve balance,
improve coordination, increase short term memory and prevent
cravings. These fruits and vegetables contain antioxidants, fiber,
B-vitamins and minerals.
Lean Beef, Fish, Chicken, Turkey
Protein is the base of any solid diet plan. It takes more energy for
your body to digest the protein in meat than it does to digest carbs
and fat, so the more protein you eat, the more calories you will
burn! Meats build muscle and improve the immune system.
The meats listed above are loaded with protein, iron, zinc,
creatine, vitamins B6 and B12, phosphorus, and potassium.
Whey Protein Powder
This powder will give you the most protein for the fewest number of
calories. It is a very versatile food that should be included in
every diet. You can add it to oatmeal, cereal, and healthy breads,
cookies, and muffins. You can also mix it into your favorite drink
or water. Whey protein builds muscle and helps burn fat.
Whey protein contains all essential amino acids, protein glutathione
and cysteine.
Eggs
The egg has gotten a bad rap over the years for its high cholesterol
content. This is because just two eggs contain enough cholesterol to
put you over the recommended daily allowance. The good news is that
more and more research is finding that eggs do not raise your
cholesterol levels. Your cholesterol levels do not rise by eating
dietary cholesterol, they rise by eating dietary fat. The protein
found in eggs has the highest biological value of any other food,
making it is more effective for the body to use in building muscle.
Eggs are a great source of protein, vitamin B12, and vitamin A.
Oatmeal
Oatmeal is a great food with a low glycemic index.
Be sure that you buy the unsweetened, unflavored variety otherwise
you will get ingredients that will negate the positive attributes of
oatmeal. You can flavor oatmeal by adding fruit and the addition of
whey protein can add to its value.
Oatmeal will boost energy and sex drive, reduce cholesterol, and
maintain healthy blood sugar levels. Oatmeal is a good source of
complex carbohydrates and fiber.
Brown Rice and Whole Grains
When eaten in their natural state and not refined, whole grains and
rice are excellent carbohydrate food sources.
Whole grains and brown rice give the body energy, and prevent the
body from storing fat. These foods contain fiber, protein thiamin,
riboflavin, vitamin E, magnesium, calcium, niacin, pyridoxine, zinc
and iron.
Many food manufacturers throw out the two most nutritious parts of
grain, the bran and the germ. The part that is actually used has the
least nutrition, and all of the vitamins, fiber, and minerals are
refined away. Stay away from these types of food, Eat whole grains
and rice that have not been processed.
Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil
Olive oil is the key ingredient in Mediterranean diets. It is known
for its health benefits, such as lowering cholesterol and having the
ability to curb food cravings. These oils will lower cholesterol,
curb food cravings, and boost your immune system.
These oils contain monounsaturated fat (olive oil), vitamin E,
vitamin A, chlorophyll, squalene, and a lot of more cardio
protective nutrients. Don’t cook with olive oil at high
temperatures. It is a monounsaturated fat, which becomes rancid when
heated at high temperatures. Your best cooking alternative is
coconut oil.
Hemp
Hempseed is considered by medical doctors and health professionals
to be one of the most nutritious food sources on the planet. Two
scoops of hemp protein contain 14 grams offiber, 11 grams of
protein, and three grams of fat.
Hemp helps build muscle, burn fat, and clean your digestive tract.
Hemp contains a complete amino acid profile, protein, fiber, iron,
calcium, vitamin E, and Omega 3 fatty acids.
