The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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The Low Glycemic Index Diet
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Low Glycemic Diet - 3 Reasons Why Diets Fail and How the Low Glycemic Diet Works For the Long Term
Let's look at why a low glycemic diet works to keep up healthy weight and active lifestyle. When many people advance towards the midlife some start to experience many issues pertaining to their weight. Usually your metabolism slows down and you start to experience weight gain extra weight around the mid section. As you probably know this is unhealthy and can lead to other risks such as diabetes and heart disease. With so many craze diets and products that declare you can take their magic diet pill, it's hard to know which programs perform and which will get "real" results.
Let's keep it as uncomplicated as possible. Most know that it boils down to diet and exercise. The question is which diet. The answer is a low glycemic diet that will promote long term health and produce long lasting changes.
The glycemic index or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion, releasing glucose rapidly into the bloodstream, have a high GI; foods that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits
Many folks in today's fast paced world don't have time to eat right and end up eating many highly refined processed foods that are high in saturated fat. Not only do they offer little nutritional value, but they raise your blood sugar to unhealthy levels. They spike also results in insulin being released into your blood stream to digest the sugars. The outcome from this over production of insulin is glycemic shock which places your body under stress counteract these high insulin levels. The resulting crash is a feeling of hunger and irritability, and a craving to raise your blood sugar level again. This leads to poor choices in diet since you are giving your body what it craves at that moment. This is why this is a short term solution to a long term problem.
The solution is a low glycemic diet that raises your blood sugar slowly so you body can deal with the rise in blood sugar levels better. Yes, fruits and vegetables contain healthy sugars that do what we need. Fruits contain sucrose which burns more slowly in our metabolism, thus it leaves us feeling satisfied longer.
If you still do not believe this is the best way to go, you need to understand the
3 Reasons Why Diets Fail:
1. The first reason why diets fail is because dieters often drastically restrict their calories or food choices. Unfortunately, this is interpreted by the body as a starvation diet which drastically slows down your metabolism and makes it even more difficult to lose weight. What is the solution? It is in stable lifestyle changes are needed to achieve sustained weight loss.
2. The second reason diets don't work is because they often cut out certain food groups which leads to unbalanced nutrition.. Too often, diets focus on specific types of foods or nutrients and disregard the significance of everything else, leading to unbalanced nutrition. Here is the solution. First it is necessary to understand that for optimal nutrition, our bodies need a balanced variety of nutrients, including the right types of carbohydrates, proteins, and fats.
3. The third reason is the high glycemic trap. These foods can sabotage even the greatest of diet plans. The spike results and subsequent drop in blood sugar which leads to a more rapid return to feelings of famine and craving for more food. Here is another alternative: A better method focuses on a low glycemic diet with good carbohydrates from fruits and vegetables. This helps to moderate blood glucose levels, leaving you pleased.
The answer lies in understanding that when you eat high glycemic foods your body is your are body responds physically and the feelings of hunger and cravings are real. However, you will not get fat from an sporadic slice of pizza or one dessert, but you will remain healthy and maintain good weight if you follow the 80/20 rule. This means that you should strive to stay on a low glycemic diet 80% of the time, as well as diet and exercise. Do you want to know how to get on a plan that works?
Most people that lose weight gain it back within 6 months. Did you know that people who are overweight have a greater chance of developing a degenerative disease than people who are not? Are you looking to manage your weight. Learn how the low glycemic diet can help you get healthy and stay that way. Go to http://low-glycemic-diet.blinkweb.com/
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Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Glycemic Index Weight Loss - Low GI Fruits For Weight Loss
Strict fat loss plans out there can be very difficult to stick to due to the fact that you are deprived all the foods you loved and in a lot of diet's being deprived your favourite fruits. Fruits do contain sugars which can delay your fat loss goals but its not always as simple as cutting fruit out completely.
Low GI fruits for weight loss can still be an addition of your healthy eating plan and by examining which fruits have the least affect on your blood sugar and insulin levels you can enjoy the fruit you love and loose weight at the same time.
Glycemic index weight loss is a very important consideration when choosing the types of foods you will be eating. For example, plain white bread has a very high glycemic index and will cause an almost immediate insulin release.
Low glycemic index foods will leave you feeling fuller for longer as well as give your body a steady supply of nutrients without giving you that sugar crash feeling.
The low GI fruits list include
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Apples 34
Pears 41
Dried Apricots 32
Grapes 43
Coconut 45
Kiwi Fruit 47
Oranges 40
Strawberries 40
Prunes 29
Some of these fruits still contain quite high levels of natural fruit sugar (fructose) so when timing the consumption of fruits always aim to have them before 6pm, and having fresh strawberries and peaches for breakfast with your cereal is a great way to start the day for an added energy boost and slow energy release while staying healthy. Nothing worse than eating dry bran flakes for breakfast.
For more easy tips to help you with your fat loss battle visit the weight loss instructor to check out easy recipes and simple ways to stay on track.
Learn how to look after your body and get it back into shape. Simple tips and delicious healthy recipes can be found at the Diet Solution Guide.
Article Source: http://EzineArticles.com/?expert=Norman_Planck
Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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