The concepts glycemic index(GI) and glycemic load(GL) are critical to weight loss and blood glucose control. Why consider this? The answer is simple, those foods with low glycemic index will almost invariably be best for us in our quest to lose weight. Alternatively, foods with high glycemic index lead to fat storage and weight gain because they cause rapid blood glucose elevation and the accompanying insulin spikes that result in fat storage.
We are going to show you a way to lose weight by paying attention to the GI and GL of foods that you consume. We will show 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 similar to eating 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 helpful. 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 only 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 main part of each meal. It elevates your metabolism.. All lean meats, fish and poultry are great to lose weight and control blood sugar levels.. 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.
* Keep away from 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 glucose and get you off to a good start.
In summary 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. n addition to having protein, almonds contain magnesium, which is crucial to building muscle. Fight cravings by eating almonds for a snack or before a meal, then drink 8 ounces of water to suppress your appetite. Water will make the fiber of the nuts to expand in your stomach, making your hunger pangs go away..
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 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 increase short term memory, prevent cravings, improve eye sight, improve balance, and improve coordination,. 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. Your body uses more energy 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 bolster 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 an extremely versatile food that should be included in every diet. You may 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 a considerable amount of 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 very good 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 numerous nutrients including 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 portion 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 many nutrients that protect your cardiovascular system including, 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. The best oil for you to cook with 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.
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