Glycemic Index Eating

Glycemic Index (GI) eating may be the answer if losing weight is one of the hardest goals for you to accomplish.

The weight loss industry is huge and incorporates every type of fad diet, pill, cream, and lotion possible.

Instead of falling prey to one of these "lose weight quickly" fads, entrust your fat loss into something that will guarantee you results...a low GI eating program. (Although our visitors can share their favorite weight loss programs.)

The GI eating program is certainly nothing new and does not require purchase of any expensive diet foods that are usually packed with preservatives and artificial colorings and flavorings. It is a way we are genetically wired to eat.

Genetically speaking we came from the hunters and gatherers who ate often as they picked the food off trees and bushes. They did not process it, bleach it and bake it. They just ate it fresh and ate it often.

Thrifty Gene
In addition, many of us have what is called the "thrifty gene". When our body does not have sufficient levels of nutrients, it saves fat. It does this because our body thinks there is a danger that we may not get what we need to survive. This makes it important to eat every 2-3 hours and not every 5-6 hours like we have been trained to do.

A low GI diet is much more than a typical diet -- it is truly a change in your lifestyle, health and overall well being.

What Does GI Mean?
The "GI" in GI diet stands for glycemic index. The glycemic index is based on the carbohydrate content of food and how quickly those carbohydrates affect your blood glucose level. Below is a summary of the foods and their GI(click here for a complete glycemic index food list/chart)

High Glycemic Foods
Foods with a high glycemic index (70-100) are quickly digested and turned into sugar. They cause a rapid insulin response to bring the blood sugar back to normal.It is no surprise that these foods usually lack necessary vitamins or nutrients and contain needless calories and fats. High glycemic foods include:

Foods high in sugar or glucose
Baked or mashed potatoes
White Rice or anything white, such as flour, sugar, etc.
Regular (not whole grain) bread
Cookies, cakes, muffins, doughnuts
Junk foods

What Foods are Low Glycemic?
By choosing to consume foods with a low glycemic index(0-55), you are making a conscious effort to consume foods that are nutritious and good for you.

This diet is also critical for individuals with diabetes or other conditions that make it necessary to monitor their blood sugar levels.

What foods are classified as low GI? You will certainly be surprised with the incredibly long list of options available to individuals currently pursuing a low GI diet! These low GI (55 or less) foods include:

Most fruits (apples, pears, oranges, berries, etc.)
High fiber grains (bran, whole grain wheat's)
Pastas (cooked al dente)
Whole milk
Low-fat yogurt
Most Vegetables
Lentils and other Legumes
Sweeteners like Stevia and Xylitol
Nuts
Whole grain cereals (Special K, All Bran, etc)

Moderate Glycemic Foods
These foods are readily incorporated into a daily diet and intermixed with foods that have a Moderate Glycemic Index between 56 and 69. These foods should be eaten sparingly, thoroughly mixed with the low GI foods. Such moderate glycemic foods include:

Boiled potatoes
Sweet Corn
CocaCola � (believe it or not!)
Graham Crackers
Dried fruits (raisins and apricots)
Ice Cream (I have seen this on the Low GI if it is real whole milk)
Shortbread cookies

Preparation Can Make a Big Difference
The method of food preparation also affects the glycemic index. Foods that are cooked or pre cooked have a higher GI. For example, carrots when eaten raw are low glycemic but when cooked become high glycemic.

Due to this reason, individuals who are on a low GI diet tend to put more thought into foods consumed and tend to consume less pre-cooked, pre-packaged foods filled with preservatives or additives.

Where's the Meat?
If you are wondering where fresh meat, eggs, and cheese, rank on the Glycemic Index, it is because these foods do not contain carbohydrates. For this reason, they are deemed suitable to consume and still abide by the guidelines of the low GI diet. Whether you are a bona fide meat eater or a staunch vegetarian, you are sure to succeed on this great diet.

A low GI diet is excellent for any individual wishing to lose fat without giving up the foods they love.

This is a complete nutrition program for anyone who is looking to let go of excess fat. It's perfect for everyone including diabetics!

Slow Release Foods
The Glycemic Index program focuses on foods that are 'slow-release' in your body. What this means is that when you eat any food, your body digests that food either, quickly, or slowly depending on the Glycemic index of that food.

Why is this important...Well, quick 'release foods' are your bodies worst enemy as they are digested quickly by your stomach and your body is unable to burn off the calorie from that food... causing fat deposits to stick to you.

So, a low glycemic program "must" consist mainly of 'slow release foods' that allow us to burn off the calories ingested.Slow release basically means that your body is getting energy from your food throughout the day and therefore your fat stores will be limited as the calories from your food will be burnt off throughout the day.

Hungry?
What I like best about this program is you don't need to starve yourself, do weird exercises every day or run hundreds of miles every month... and... certainly you don't need to take any dangerous or unpredictable drugs for you to see of amazing results. Not only that but you will be healthier and carry less fat. In fact, throw out the scale and start measuring inches. The inches come off quicker because this type of eating helps you to burn fat, not muscle.

A low glycemic-eating program is simple and EASY TO DO! People just don't do well on programs that are difficult to follow.This plan is so incredibly easy to follow even a kindergartner could do it (and actually it would be very beneficial for kindergartners' health if they did follow this plan instead of eating all the junk food that today's youth consume).

Weight Loss
How much easier would your life be if you lost 10 to 50 pounds, had tons more energy and felt healthier than you had in many years? And if you are overweight and feeling bad now, how much worse will it be in 5 or 10 years? Remember on this program you start losing inches before you weigh less on the scale. Measure First!

You can either fix this situation now or your weight will continue to increase and your health will slowly spiral downward. Or you can take action now, change your eating habits to a low glycemic program and ward off diabetes and heart disease.

RELATED CONTENT

Links(opens new window)
eDiets:See if the Glycemic Impact Diet is right for you.
Nutrients to support a GI eating program.

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Glycemic Index List of Foods
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Easy rules for follwing a low glycemic program.
Free tips to reduce your weight.
Glycemic Weight Loss

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