Why a Low Glycemic Diet is Best

A Low Glyemic lifestyle is scientifically proven that it works!

This has got to be one the biggest health concerns that many of my clients (personal training) over the years have asked during our initial consultation and I always tell them-

Basics are best - which are whole foods- proteins, vegetables, fruits, fats and process foods in their most natural form. (natural peanut butter, whole or ground flax seed, farm raised fish, Ezekiel bread Bread - just to name a few ) .But take it one step further - eat low glycemic.

This is not a fad diet but a change in lifestyle. In order for this to work you must understand first what it means and then how to incorporate it. This is a lifestyle change, period! It's perfect for your weight loss plan that will work!

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.


Let's break it down: High glycemic foods increase blood glucose  rapidly, resulting in high insulin levels. Insulin is a "storage" hormone. It not only promotes the absorption of sugar, but, because there is already enough free energy in the bloodstream in the form of glucose, insulin inhibits cells from release in their stores of fatty acids. Fatty acids are made of store fat tissue. See where this is going? So when your insulin levels are high, the body can not utilize body fat as an energy source. This is why you have to understand how the glycemic index and load of food is crucial for not only losing weight, but keeping it off as well as building muscle.

Some of the traits of  HIGH GLYCEMIC eating:

• Fluctuating of energy level
• Weight gain
• Not feeling satisfied after eating
• Excessive food cravings
• Increase of abdominal fat
• Easy onset of fatigue

What you can expect to see differently w/ a Low Glycemic Lifestyle.

• Weight loss and keeping the weight off
• Consistently high energy levels
• Improved Immune System
• Feeling satisfied from eating

Research has shown when consuming balanced low glycemic meals maintains a consistent balance of hormone levels, thus the body functions at optimal health.

HEALTHY FATS

Nuts and Seeds: Almonds, Ground flax Seeds, Walnuts, Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds
Avacado, Canola Oil, Coconut Oil, Olive oil, Grapeseed Oil, Olives, Sesame Oil

LEAN PROTEINS

Eggs, Fresh water Fish, Meat, Poultry, Shellfish, Tempeh Tofu, Low fat Dairy

VEGETABLES

Artichokes, Asparagus, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Cucumbers, Endive, Green Beans Mushroom, Okra, Onion Radishes Tomatoes, Yellow Squash, Zucchini, Spaghetti Squash

FRUITS

Apples, Berries, Cherries, Citrus, Grapes Peaches, Pears, Plums

GRAINS AND LEGUMES

Grains - Barley, Brown Rice, Cracked Bulgar Wheat, Quinoa, Steel Cut oats, Wheat germ
Legumes - Garbanzo Beans, Lentils, Lima Bean , Mung Beans, Soy Beans
glycemicindex.com is a good site to check what foods are high as well as the Load of the food. They have a lot of healthy recipes  to choose from as well.

When you combine a low glycemic way of eating with proper rest and exercise that includes, cardio, resistance training and stretching you are on the path of balancing your system. If you would like a free consultation to help you get started contact me. I would be happy to help you :)

Source: Glycemicindex.com, Cenegenic

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