Carbohydrates. Most foods contain them, and your body needs them for energy. You cannot escape carbs, they are in almost everything you eat! The smart thing to do is to learn more about them, including which ones will work against you in your efforts to lose weight and which ones work for you. Then you can learn to make your food choices work in your favor. Here is a lady on youtube with some wonderful tips on glycemic index foods and which ones are best for weight loss and maintenance so watch and learn!
What is the best Glycemic Index diet? It sounds complicated, doesn’t it. Or possibly just boring and restrictive. Well read on, I hope you are surprised! Vegetables are so important when trying to lose weight, and almost all of them should be a part of your plan. Really and truly, all diets make you stop and think about what, when and how much you’re eating. It’s usually the thoughtless eating habits that got us in our current predicament. In order to leave that excess weight behind, we must simply be more thoughtful and more accountable about our food choices. Learning about and making different food choices are the keys to achieving that magic number we seek on our bathroom scale. Carbohydrates exist in two forms: simple and complex. They are composed of sugars, starches and fibers.
Your body processes simple carbohydrates differently than it processes complex carbohydrates, so making the carbohydrate choices that work to your benefit instead of against you is what Glycemic Index diets are all about. When your body is constantly forced to release large amounts of insulin in response to the high glycemic foods you eat, the result can be weight gain. Why? Because insulin is a fat storing hormone. When your body releases large amounts of it in response to the foods you eat, weight gain is one of the results. Simple carbs are usually high in sugars like fructose, lactose and sucrose. They break down quickly and easily in your body, and these are the types of carbs to avoid if you are diabetic or want to limit weight gain. They cause blood sugar spikes and can lead to weight gain also because they don’t satisfy your hunger for very long. Simple carbs are found in foods like candy, cakes, cookies, bread made with white flour, syrup, fruit juice, packaged cereal. Wait, aren’t those types of foods usually marketed to children? Hmmmm.
Here’s something worth thinking about. Complex carbs provide energy as well but the sugars and starches in complex carbs break down more slowly in your body and consume more energy during digestion. This helps keep your blood sugar at a more stable level, with no dangerous spikes. Since it takes more energy to assimilate complex carbs, people tend to lose weight if they eat them most often. Complex carbs are found in foods like whole grain bread, whole grain pasta, beans, shredded wheat, apples, oranges, spinach. Since glycemic index diets are limiting diets (meaning you are limited to certain foods), they may not be ideal for everyone. In order to determine if they are right for you, here is a list of the recommended foods for the most effective glycemic index diet:
- 100% stone ground whole wheat bread
- whole wheat tortillas
- whole wheat pitas
- Grape Nuts
- green beans
- new potatoes
- whole eggs
- extra low fat cheese
- skinless chicken breast
- extra lean ground beef
- lean ham
- lean pork tenderloin
Once you know the glycemic index of foods you eat during the day, don’t think these are the only foods you can eat. However, they should make up the majority of your allowed foods, and the high glycemic index foods should only be consumed occasionally. You will be able to determine through experimentation what your best and most effective combination will be. Be sure and reward yourself when you have stayed on track for a length of time, and as your weight comes off you will discover favorite foods on the list. Your tastes will adjust to your new diet and before you know it your mirror will become your friend instead of your adversary.