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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