To many on a diet, the word 'Carbohydrates' tastes as sour as sucking on a lime. You hear friends and family telling you to do away with carbs on your diet or carbs is the fat devil in disguise. The truth is, not all carbs are created equal. If you are familiar with nutrition then you might have come across terms like the glycemic index and how it affects the carbs you eat. Let us show you how easy it can be to integrate a low GI diet plan in your way of life.
The Glycemic Index. What is it?
The Glycemic Index (GI) is an index which measures the ingestion rate of carbs in your system. What is glucose you say? Our body uses glucose to power its daily vital functions. Just like a car needs petrol to run, your body needs glucose to function.
High GI (70 and above)
Ever heard of the term 'Sugar Rush'? That sudden boost of energy you get after eating a boatload of sugary sinful stuff only to feel like a deflated balloon after a few hours. This effect is brought on by high GI foods. It is a fact that a 'sugar rush' is something not very healthy for you.
High GI foods:
a) Enriched white bread
b) White rice
c) Mashed potato
d) Rice Krispies
e) Cornflakes
Low GI (55 and below)
Foodstuff that do not really appeal to the masses. Food that is low in GI releases glucose in a more controlled manner. This is the kind of glucose release that you really want for your body. This basically covers most fruits, vegetables, whole grains and legumes.
Such foods would include:
a) Soya milk
b) Rye
c) Grapes
d) Carrots
e) Kidney beans
So now that we have armed ourselves with all this knowledge, how do we go about fitting this easy glycemic index diet that helps with weight loss?
1. A Good Breakfast Is Key
There is a reason as to why many people say that breakfast is the most important meal of the day. Don't go filling your plate with high GI food. You will feel the consequences of a sugar rush which will make you lethargic. You should be consuming low GI foods to provide sustainable energy for the morning.
2. Eating Smaller Meals During The Day
By breaking up your usual 3 meals into smaller 5-6 portions, you will find your energy levels more lasting throughout the day. To people that are working, this looks like an uphill chore. One way to address this is to cook your food the night before at home. This also prevents you from being sleepy than if you were to have one large meal for lunch.
3. Consume More Fruits, Veggies and Nuts
Do not exclude the above food groups from your diet. These foods are low GI and have numerous other beneficial properties.
4. Spring Clean Your Fridge
Time to start filling up your fridge with healthy stuff instead of chocolates and candy bars. Stick with a low GI diet plan long enough and the thought of munching a celery stick or a baked yam can be rather mind blowing.
5. Have the Glycemic Index Chart Close By
And i don't mean putting it under the bonnet of your car. Having a list close by allows you to quickly compare the GI between foods or deciding what to fill your grocery bags with.
Health Benefits
Are there any benefits from filling ourselves with oats and greens? Studies have shown that there are a number of health benefits that you can get from having a low GI diet.
a) Weight loss
b) Lessen risk of heart conditions
c) Lower cholesterol levels
d) Controls your hunger pangs and keeps you full longer
e) Better blood sugar control for diabetic patients
Getting started on the low GI diet plan is rather easy. It takes some effort in the beginning to identify the good from the bad carbs. I have to admit that trying to distinguish good from bad carbs can get confusing. Cooking at home was easy. Crunch time emerged when I had the restaurant menu in my hands. It was very tempting to order something fried or heavily buttered up. But the low G.I. dude in me said go for the boring grilled chicken breast with an extra serving of broccoli.
Truth be told, I don't want to end up having the eating habits of a rabbit. I still want to feast on my waffles and doughnuts. But moderation and some discipline is needed to keep your blood sugar in check.
If you like to learn more about easy diets that work, easy recipes to add flavor to your food or even effective exercises to help you lose weight, come visit us at http://quickeasydietsthatwork.com.
Article Source: http://EzineArticles.com/?expert=Scott_D_Simmons
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