Glycemic Index(GI) And Glycemic Load(GL) In Weight Loss

Glycemic Index and Glycemic Load

 

The concepts glycemic index(GI) and glycemic load(GL) are critical to weight loss and blood glucose control. Why consider this? The answer is simplistic, those foods with low glycemic index will almost invariably be best for us in our quest to lose weight. Alternatively, foods with high glycemic index lead to fat storage and weight gain because they cause rapid blood glucose elevation and the accompanying insulin spikes that result in fat storage.

We are going to show you how to lose belly fat and how to lose weight by paying attention to the GI and GL of foods that you consume. We will supply you with examples of foods that are best for GI and GL control.

What is the Glycemic Index(GI)?

The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating, it’s almost the same as eating table sugar.

What is the Glycemic Load (GL)?

The GI tells you how fast foods spike your blood sugar. But the GI won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices—

these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Attempt to eat those foods sparingly.

Follow these tips for Fat Losing Meals:

• Avoid grains(except whole grains), including corn

• Avoid potatoes and other white foods, like white rice, sugar and salt.

• Try making protein the main part of each meal. It considerably increases your metabolic rate.. All lean meats, fish and poultry are great to lose weight and control blood sugar levels.. The protein will help you utilize insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes.

• Snack on nuts and seeds. They are a good source of protein and have Omega 3 fatty acids.

• Keep away from processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance.

• Choose vegetables that have a low glycemic index.

• Choose fruits such as berries and fruits you can eat with the skin on.

• Eat a high protein breakfast every morning. It will stabilize your blood glucose and get you off to a good start.

In summary we’ll make a list of foods that are good to eat if we want to lose weight, then we’ll make a list of those foods we want to avoid. The following lists are not comprehensive but they will give you a good idea of what to eat and what to avoid.

Foods For Maximum Weight Loss

Include some of these foods in every meal, and you will not only maximize your fat loss, but you will maximize your good health.

Nuts (Almonds, Walnuts,Peanuts, and others)

All nuts are high in protein and monounsaturated fat (good fats). Almonds and walnuts are the kings of nuts. Eating nuts does not result in the high caloric intake that you’d expect,

because 5-15% of their calories are not absorbed by the body.

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Nuts help build muscle. Besides having protein, almonds contain magnesium, which is crucial to building muscle. Fight cravings by eating 24 almonds for a snack or before a meal, then drink 8 ounces of water to suppress your appetite. Water will make the fiber of the nuts to expand in your stomach, making your hunger pangs go away..

Nutrition: fiber, potassium, vitamin E, fiber magnesium, phosphorus, calcium, iron.

Beans, Sprouts

Beans provide protection against cancer, heart disease, high blood pressure, and obesity. The most nutritious bean is

the black bean. Beans are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. Beans build muscle, help to burn fat, and regulate digestion. Beans are a good source of fiber, protein, iron, folate, and bioflavanoids. The best beans are soy, pinto, garbanzo, navy, black, white, kidney, lima, and red beans.

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Green Vegetables

Vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. They protect the body from “diseases of lifestyle,” such as heart disease, cancer, diabetes, stroke, and Alzheimer’s.

Green vegetables neutralize free radicals, which are molecules that cause you to age rapidly and develop disease.

Green vegetables are a good source of vitamins, minerals, phytochemicals, fiber, and bioflavanoids.

Colored Fruits, Berries and Vegetables

These should also be a staple of your diet. The brighter the color of the fruit or vegetable, the more potent the antioxidants provided. The more raw fruit and vegetables you eat, the healthier you will be. These foods will improve coordination,improve eye sight, improve balance, increase short term memory and prevent cravings. These fruits and vegetables contain antioxidants, fiber, B-vitamins and minerals.

Lean Beef, Fish, Chicken, Turkey

Protein is the base of any solid diet plan. The body expends more energy to digest the protein in meat than it does to digest carbohydrates and fat, so the more protein you eat, the more calories you will burn! Meats build muscle and improve the immune system.

The meats listed above are loaded with protein, iron, zinc, creatine, vitamins B6 and B12, phosphorus, and potassium.

Whey Protein Powder

This powder will give you the most protein for the fewest number of calories. It is a very versatile food that should be included in every diet. You can add it to oatmeal, cereal, and healthy breads, cookies, and muffins. You can also mix it into your favorite drink or water. Whey protein builds muscle and helps burn fat.

Whey protein contains all essential amino acids, protein glutathione and cysteine.

Eggs

The egg has gotten a bad rap over the years for its high cholesterol content. This reason is just two eggs contain enough cholesterol to put you over the recommended daily allowance. The good news is that more and more research is finding that eggs do not raise your cholesterol levels. Body cholesterol levels do not rise by eating dietary cholesterol, they rise by eating dietary fat. The protein found in eggs has the highest biological value of any other food, making it is more effective for the body to use in building muscle. Eggs are an excellent source of protein, vitamin B12, and vitamin A.

Oatmeal

Oatmeal is a great food with a low glycemic index.

Be sure that you buy the unsweetened, unflavored variety otherwise you will get ingredients that will negate the positive attributes of oatmeal. You can flavor oatmeal by adding fruit and the addition of whey protein can add to its value.

Oatmeal will boost energy and sex drive, reduce cholesterol, and maintain healthy blood sugar levels. Oatmeal is a good source of complex carbohydrates and fiber.

Brown Rice and Whole Grains

When eaten in their natural state and not refined, whole grains and rice are excellent carbohydrate food sources.

Whole grains and brown rice give the body energy, and prevent the body from storing fat. These foods contain numerous nutrients including fiber, protein thiamin, riboflavin, vitamin E, magnesium, calcium, niacin, pyridoxine, zinc and iron.

Many food manufacturers throw out the two most nutritious parts of grain, the bran and the germ. The portion that is used has the least nutrition, and all of the vitamins, fiber, and minerals are refined away. Stay away from these types of food, Eat whole grains and rice that have not been processed.

Olive Oil, Coconut Oil, Flax Seed Oil, Fish Oil

Olive oil is the key ingredient in Mediterranean diets. It is known for its health benefits, such as lowering cholesterol and having the ability to curb food cravings. These oils will lower cholesterol, curb food cravings, and boost your immune system.

These oils contain a variety of nutrients that protect your cardiovascular system including, monounsaturated fat (olive oil), vitamin E, vitamin A, chlorophyll, squalene, and a lot of more cardio protective nutrients. Don’t cook with olive oil at high temperatures. It is a monounsaturated fat, which becomes rancid when heated at high temperatures. Your best cooking alternative is coconut oil.

Hemp

Hempseed is considered by medical doctors and health professionals to be one of the most nutritious food sources on the planet. Two scoops of hemp protein contain 14 grams offiber, 11 grams of protein, and three grams of fat.

Hemp helps build muscle, burn fat, and clean your digestive tract.

Hemp contains a complete amino acid profile, protein, fiber, iron, calcium, vitamin E, and Omega 3 fatty acids.

 

To Learn more about how to lose weight fast and retain your losses visit us at: www.RapidWtLoss.net

 

Tips For Working Out To Lose Fat

Building leannes at the house can be simple and fun: all you need is yourself and a weight.You really don’t need all that extra equipment if you’re going to be fit. You can share your experinces in the weight loss forum.

Dumbbells can ad a lot to your exercises, but they aren’t necessary, since your own mass is all you need.You’ll benefit from exercising at the house, especially since you don’t have to use your life driving back and forth to the fitness center.

So, I’m listing some drills here for your use at home or on the road that you can use to get rid of lard, get more muscular, and get a 6 pak.Within 20 mins. you can get all your body worked if you forma super-series out of these.

After you’re done, you can do a quarter hour of intervals for fat burning and you’ll be done for the day in less than an hour.

That boring cardio isn’t going to help with losing flab anyway, so you can skip that for the rest of your life. Each exercise will burn lard using little or no gear and only a little area in your house. These will give you rapid weight loss.

These are drills that will work your bottom half to get you a nice rear end and shapely legs.

Number One: Squatting

Number Two: Curling legs with the balance-ball. You can get one of these balls for twenty dollars or less at a discount store.

Number Three: Exteding hips while horizontal.

Number Four: One-at-a-time hip-extenders as you lie upon the floor.

Number Five: Splitting squats.

#6 More split squats, only raise your back foot by about 6″.

#7 Lunging reverses

#8 Lunges Forward

#9 Stepping up

Number Ten Single-legged Squat.

You’ll be able to make the exercises better by holding weights if you want to. Keep it up and lose 20 pounds.

 

Great Weight Loss Tips for Using Body Weight

I’m going to list the top eight body mass moves that will make you muscular and lean when you string them together as a series. These are done without a gym membership and without any other equipment. You can rave about this type of workout in the weight loss forum.

These drills can be taken anywhere you’re going to be: even if you’re outside.You’ll save your money while you’re freeing yourself up.

The way you can tell if your sequence is good or not is by seeing how many muscles are being engaged through it. A good aspect of this type of fat-burning routine is that you are making yourself more mobile.

This should improve your athleticism because it counters the over-use of muscles that you probably do every day.

To have an effective series of exercises, you’re going to need pulls, pushes, squats, abs, and legs in a a half hour session.This is a routine for someone with lots of experience that will get pounds off of you using only the mass of your body. You will enjoy having rapid weight loss.

One: Side-Straddle-Hops, 50 iterations.
2. Prison Squats, twenty repetitions.
Three: Push up pluses, 15 counts.
Four: Bulgarian Splitting Squats: 12 counts for left and right.
5. Inverse Body Rows, twenty repetitions.
Six: Lunging Diags: do twelve on each side
Seven: Mountain Climbs: 15 counts on each side.
Eight: High Knee in Place: 20 counts on each side for forty total.

Some of you might be wondering if body weight routines can help build muscles: the answer is yes, unless you’re very advanced.
For the top half, doing dip and pull movements should be the first choice, with push ups coming in third. The bottom half is served well with one legged squatting and giant step-ups. You can change the speed and style of your work to make things harder. Keep up this kind of work and you will lose 20 pounds.

 

Easy Ways To Get Great Looking Legs

This article is for you if you’re wanting to improve your sex appeal. Whether your on legs or on your butt, you want to lose ugly cellulite, right? Women need to pay a lot of attention to their nutrition because it’s vital to the way their bodies look. You’ll get more of this in a weight loss forum.

Get a log for everything you eat if you’re serious about great looking thighs. Research has proven that people who keep records of the food they eat end up losing more weight than those who don’t

For a minimum of seven days copy down all that goes into your mouth. This can be an illuminating experience, because most people eat more than they realize.

Keep up the record and see the inches of flab come off.

I’m going to tell you a secret or two about getting the sexy legs, thighs, and butt that you’re looking for.

1. The number one recommendation is to get rid of all that extra sugar and artificial food that you’ve been taking in. You’ll be making a switch to good, whole foods that are less costly once you get rid of all the junk. You’re going to have to purchase a caloric intake counter and a meal planner to get you the best fat burning combinations for women.

2. Small changes to what you eat will make a big difference later. Work in some six pack ab exercises when you can.

Even if you’re just making a small alteration each day like drinking water instead of soda for lunch, you’re going to see a big difference after a while.Try to accomplish a larger step once a week. For example, you can start the habit of planning before you shop. You can get other tools that will help you get a menu together. Anything with good healthy recipes, anything that will help measure calories, and good meals to eat when you’re busy.

3. Get some ways to exercise where you are without having to go to the gym.Some exercises can help you lose fat even though they are done lying down. You don’t need to do a lot of cardio workouts either: find some proven exercises that burn fat right off your belly.

People will be admiring your butt in no time if you’ll pay attention to what you eat and do some training at home.

For information about how to lose weight fast go to www.fatlossfactor.com.

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