Part-3 ‘The Low G.I Diet’-The Best Weight Loss Diet

PART-3 Eat a wide variety of foods (especially unprocessed fresh foods) but go gently on sugar and fat. Cut back on portion size, do not eat till you feel bloated, but just till you’re satisfied. Eat as much of the foods listed as desired, except pasta and rice. Pasta and rice should be considered as a side dish only, not a main course

On the other hand, sugar has a GI rating of 68. This means that it has a medium GI and causing blood sugar levels to raise and then decrease relatively rapidly(within approximately one hour). Sugar spikes are a particular problem for women who are often insulin resistant, as this leads to problems with obesity, heart disease and potential Type II Diabetes. Foods which are low on the glycemic index break down slowly and that is why you are satisfied with the meal and control your blood glucose levels by decreasing your desire to eat again soon.

Insulin is the hormone that controls the fat storage in our bodies, so it is therefore virtually not possible for patients who have a high level to diet successfully. Insulin is worse than you make it sound. Insulin rouses fat cells to convert glucose into fat for storage and inhibits fat cells from releasing fats for fuel.

Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods .It may also indicate a much greater extraction from the liver and periphery of the products of carbohydrate digestion.

Carbohydrates are our chief source of energy which meets between 40-50 per cent of our energy needs. Some carbohydrates are better and more advantageous for us than some. Fast carbohydrates increase blood sugar levels, which in turn increases the production of insulin, a hormone for fat storage.

Carbohydrate foods that break down rapidly/quickly during digestion have the highest G.I. Sugar is an example of this. Apart from the calories, there’s no nutritional reason to consume sugar, so you could label that a “bad” carbohydrate. Sugar has a GI of 68, it zips into the bloodstream at an incredible rapid rate. Substituting or replacing sugar to something else are the key to success .

Women consuming the highest GI diet, compared to the lowest, were found to be at a 21 per cent increased risk of developing diabetes. Eat regularly and ensure your main meals are an average size. Only eat between meals if you are hungry. Eating just before bed can lead to disturbed sleep, flatulence, bloating, indigestion and heartburn. If you must eat later in the evening, make your meal smaller and choose foods that are nutritious and easier to digest than complex carbohydrates and proteins, such as a cup of chicken broth or vegetable soup.

Exercise increases the need for taking more fluid due to a higher degree of perspiration. Hot weather and exercise lasting for longer periods increases the need to drink more extra fluid. Drink plenty of water is a must! Water improves digestion, helps prevent injuries, increases strength and performance in the gym and water increases consumption and decreases water retention. Exercise and Nutrition are an ever changing science. There are so many ways to workout.

Lowering the glycemic load of your diet seemss to be the most effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle. Low-glycemic foods provoke less insulin demand and less possibility of hypoglycemia. Henceforth, low-glycemic foods help consumers to eat fewer calories. Fat actually lowers the GI of food. So this means that potato chips could have lower GI than baked potatoes. Acidity of the meal (Adding vinegar for example) will lower the GI content of food.