Low Glycemic Foods for Weight Loss: 7 Things You Must Know
Want to know how to put the low GI diet and foods into practice to lose weight fast? Then see this article to find out the 7 things you must know, to use the low GI diet and get results fast.
Once you understand the theory behind a Glycemic Index diet, you are probably wondering how you can put it into practice. The basic idea behind choosing foods according to their Glycemic Index ratings is that doing so will let you control the rate at which glucose is released into your bloodstream, which in turn is a cause of weight gain or loss.
Here are 7 things you must know about the low glycemic foods for weight loss, to put the low GI diet into practice:
Understand how the GI system works
Eating low Glycemic Index foods will release the glucose slowly, providing you with a steady level of energy and keeping your hunger pangs at bay, as well as letting you success with weight loss.
Foods with high G.I. numbers, on the other hand, will give you a sharp spike in blood sugar which drops quickly and leave you feeling tired and hungry in a short time after you have eaten. You will find yourself snacking between meals, greatly increasing the chances that you will gain weight. So what are the low Glycemic Index foods that will keep you energized in full?
The glycemic index is divided into low glycemic, moderate glycemic, and high glycemic foods. Foods in the low category will have GI scores of 55 and under; moderate category foods will score between 56 and 69; and high category foods will be between 70 and 100 (pure glucose is 100).
Look for foods that are low on the glycemic index
You might be surprised about what these figures mean for your diet. If you been snacking on rice cakes, for example, and wondering why your weight has not budged, consider their glycemic count. Rice cakes in a whopping 82, so you would be much better off — from a G.I. standpoint — with a handful of roasted salted peanuts, at only 14!
Look for other qualities of the food as well
Do not, however, throw everything else you know about dieting out the window because you are eating low G.I. foods. You still need to watch the fat content of your diet. And you also need to make sure that your diet contains all the fresh fruits and vegetables and fiber you need to keep you healthy. While milk chocolate has a relatively low G.I. number of 49, it is also high in saturated fats and should be only as an occasional treat.
Look for high protein foods
The lowest G.I. foods are those which contain the least amount of carbohydrate, like eggs, fish and meat. As a food’ s proteins and fats content rises, it is carbohydrate content falls, and so does its G.I. number. Fat and protein slow the rate at which carbohydrate is broken down. This is one of the reasons why yogurt is a low glycemic food as it contains protein as well as carbs.
Look at how the foods are prepared
But even carbohydrate-based foods have different G.I. numbers depending on how they are prepared. Processed instant oatmeal, for instance, will score higher than ordinary rolled oats because processing has made the carbohydrates in the instant oatmeal more available to your digestive enzymes, and they will get into your bloodstream more quickly.
Combine low GI foods with protein
Eating a high-protein food along with a high glycemic index food (multigrain toast with an omelette) will slow the rate at which the carbs in the potatoes are exhorted to your system. This means that how you combine your foods will have an overall effect on the total G.I. number of your meal. So following the low glycemic index diet does not necessarily mean that you can never eat a food with a high G.I. number.
What about low carb diets?
Nutritional experts agree that below G.I. diet is healthier than ordinary low-carb diet, which almost completely prohibits carbohydrate consumption in its early stages. The low G.I. diet, because it encourages consumption of whole grains and unrefined carbohydrates, has plenty of fiber. It also encourages consumption of lots of antioxidant-rich fruits and vegetables.
The low G.I. diet, in fact, has everything you need to keep you feeling full, energized, and healthy so that your urges to snack between meals will disappear! You will lose weight gradually, at a rate of 1 to 2 pounds per week, and that is ideal if you intend to keep it off long term. So why not put the Low Glycemic Index diet into practice and get all these health and weight loss benefits right away?