Ten Simple Rules to following a Low-Glycemic Diet plan
The advent of low-fat dieting has not seen a decrease in the problem of obesity or the associated health problems. The problem with low-fat dieting is simply that many low-fat foods are high-glycemic, and high-glycemic food can cause the body to produce excess triglycerides, a blood fat that makes up the majority of each cholesterol molecule.
If you eat food that drives your blood sugar above normal, it causes you to secrete insulin to normalise it. When the insulin spikes, the mechanism responsible for converting your food to energy is shut off, so that most or all of what you have eaten is turned to fat. Here are ten simple rules to help you follow a low-glycemic food plan. These concise rules will make eating the right foods very simple and easy to remember.
1. Eat foods that are in their natural state whenever possible. When Carrots are eaten raw, they are safe and natural - the way they were designed to be eaten. Raw carrots have an index number of 35 (low-glycemic), but cooked carrots have an index of 65 (moderately glycemic). The same applies to some other vegetables.
2. Eat foods that are harder to digest. The harder a food is to digest, the lower-glycemic it usually is, and the harder it is to digest, the longer it takes to convert to sugars. This longer process minimises insulin reactions, so that you can maximise your conversion of food to energy and minimise the amount of food converting to fat. For example, cooked carrots are very easy to digest, which is another reason why their index is much higher than raw carrots.
3.Eat foods that have a high fibre content. Fibre ranges from hard to digest to impossible to digest. Actually, the food that seems impossible to digest is better for us. It not only helps with a feeling of fullness, but also helps to clean our colons, something that is essential for good health. Typically, the higher the fibre, the more absorbent of fat it is. Generally, the slower the digestive process is for a specific food, the lower the glycemic index will be for that food. A good example is bread. Highly refined white bread’s fibre is so broken down and easy to digest that it is virtually useless for colon health.
Whole grain bread, however, is as close as bread gets to the natural state of grain. Depending on the grain and the seeds, it could be low- or moderately glycemic, but it won’t be high-glycemic. So you can eat bread, but stay away from highly refined flours and breads that are high-glycemic.
4. Forget about artificial sweeteners. It seems that artificial sweeteners can cause harmful effects to the the human body and there is evidence that they may, in fact, slow the fat-burning process by confusing the normal chemical signals to the brain.
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5. Avoid fried foods. Fried foods have a stressful effect on the pancreas. One of the many benefits of eating low-glycemic food is that it helps to keep the pancreas healthy.
6. Avoid eating white foods. There are, of course, exceptions to every rule, but, in general, white foods tend to be high-glycemic. White potatoes are the highest (85-98) on the glycemic index. They are a starchy complex, and those starches convert to glucose rapidly. Additionally, they are very easy to digest and contain very little fibre.
7. Drink plenty of water. Water is the very essence of life. Most people don’t drink enough water, and you simply cannot maintain a proper balance without it. Water is vital for cleansing your body, maintaining proper hormonal balance which is extremely important in weight management, and vitally important for fat transport.
We must drink lots of water and the quality of the water we drink is vitally important
Naturally, this water has weight which will be reflected when you step on a scale to weigh yourself. This extra water-weight can sometimes be misleading as you monitor your progress so check your progress by how your clothes fit and by using a tape measure, rather than a scale. You cannot expect long-term success on any program without proper hydration.
8. Time your food intake. It is very important to your overall health and especially important in achieving a lean body that you keep your blood sugar balanced. Skipping meals may save kilojoules, but will eventually backfire since your body will perceive a state of starvation and reduce the rate at which you convert your stored fats. Snacking is fine if it is with the right foods. Snacking helps keep your blood sugar balanced, and this in turn helps control appetite and maximise your ability to convert stored fat as energy.
Low-glycemic fruit and vegetables make the ideal snacking food. As it isn’t always convenient to be eating fruit or vegetables, an alternative would be to have a little stash of natural almonds on hand. A dozen almonds eaten every couple of hours between meals should help the average person maintain a reasonable blood sugar level.
9. Do not mix fad diet principles with low-glycemic eating. Some fad diets give quick, temporary results that make for good marketing but result in bad health over the long term. The GlycoLEAN Body System is designed as a system to support you for life. Unless you have found a system that is working for you (and, if that is the case you probably won’t be reading this report) ignore all the media hype, and focus on just one system that is proven to work long term.
10. Make the commitment to be healthy for life. Last rule on the list, but certainly not least. In fact, this rule is vitally important. Unless you are prepared to make a commitment to your health, don’t start this complete system based around the glycemic-index. The GlycoLEAN Body System is designed to support good health, not just fat loss. It is a system you should adopt for life - not just until you can fit into a particular item of clothing. In order to have a healthy and fit body, we need to take a good look at our lifestyle and habits and make changes where necessary.
