Why Eating Low Glycemic Index Carbohydrates Can Help You Lose Weight Safely

In this time and age when a lot of people are striving to lose as much weight, in as little time as possible, carbohydrates are erroneously considered as foods to avoid, as they are fattening. If you want to lose weight safely, you’d do well to do so whilst maintaining a healthy balanced diet. Seeing that carbohydrates are a crucial part of a balanced diet, it is imperent that you understand carbohydrates and know which ones to eat more of and which ones to eat less of.

When you eat carbohydrates they get converted to glucose in the body and causes your blood sugar levels to rise. The body uses this glucose as a source of energy with any surplus stored as glycogen in the liver and muscles. When the blood sugar levels rise, it is like a signal to the body to stop using your stored body energy and use glucose instead. Therefore, it is clearly evident that if you keep your blood glucose levels constant, and avoid sudden peaks and troughs, your body can potentially carry on using up your body fat for energy. This is where low glycemic index (low GI) carbohydrates come in.

Low GI carbohydrates, generally with a GI lower than 55, are broken down slowly in the body and results in a gradual rise in blood glucose levels, which doesn’t totally trigger the body into stopping using up your stored body fat. Therefore, you can still eat carbohydrates and lose weight.

These low GI carbohdrates, compared to high GI ones, are more sustaining and keep you full for longer. This helps you in your weight loss persuit by helping you to manage appetite levels and delaying hunger. Low GI carbohydrates are particularly important for aiding blood glucose control in diabetes and for weight loss programmes.

Good examples of foods low on the glycaemic index include whole grain bread, basmati rice and most fruits and vegetables. Fruits and vegetables are particularly nutrient-rich, and fibre-rich which helps boost your health, whilst you lose weight. Basing your balanced diet around meals containing low GI foods is the way to go to lose weight safely.

For the best results you probably need to limit the consumption of high GI carbohdrates, fatty foods and too much sugar in your diet. And, remember that some low GI fruits like bananas can become high GI if too ripe. Therefore, choose your foods wisely, plan your diet well and lose weight safely.

The 17 Day Diet Meal Plan

Every day, people with excess weight struggle to shed some pounds for many good reasons. First, they want to get healthy because obesity is a precursor to modem ailments like hypertension and diabetes. Second, people want to look good by having buffed bodies. Hence, all kinds of exercise and diet programs abound nowadays that entice people to lose weight. One of these diet programs is the 17 day diet meal plan created by a doctor named Michael Moreno. The diet can help people lose weight but, this of course depends on a persons metabolism and other factors like age and gender.

Hence, it is very important to look carefully at the components of any diet program at the very start, It would even be preferable to check with your doctor first if you have existing health conditions.

lf you look closely at most sensible diet programs, you would notice diet alone is not enough. Exercise is very important (even at minimal levels) because it helps accelerate metabolism. Plus, sweating out cleans our system through perspiration. lt also helps lower blood sugar levels that most overweight people struggle with along with hypertension. Exercise is one feature shared by this diet program which is one of its advantages actually. The 17 day diet meal plan is divided into three cycles composed of 17 days per cycle; this explains the name of the diet.

Unlike other diet plans, there is variety because a dieter can choose any type of lean protein for the first part of the diet program which is known as Accelerate. The rationale behind that phase is to flush out bad carbs and establish healthy eating habits. However, the 1,200 calories a day may seem a challenge to people with insulin sensitivity or hypoglycemic, hence a delicate balance of timing ones meals should be kept in mind. The second part of the program is followed by the Activate cycle wherein a higher calorie intake is required. As for the third cycle known as Achieve more types of food are introduced so dieters do not feel deprived. Yet, they must also increase their workout routines to balance the additional food intake. The last cycle is known as Arrive which is really good to hear. By this time, ones ideal weight should have been realized. lts more about maintaining a healthy diet with occasional weekend binges.

What are the cons of this diet program? First, you also have to be prudent in choosing food sources so planning is necessary. Also, the 64 ounces of water in the first cycle seems lacking especially when one needs to flush toxins out of the body during the first few days of the diet. Likewise, self-discipline must also be imposed during the weekend binges. People who drink alcohol can sabotage all their diet efforts. One must also persist in working out because the program won‘t work without exercise. Overall, the 17 day diet meal plan is sensible since it presents healthy food choices.

However, it is still up to the individuals determination if he wants to meet his fitness goals.

Dieting Tips

The following dieting tips will help you lose weight and keep it off. If you integrate them into your daily choices about food, you will be making a positive change for yourself.

First, change the way you think about food

Food needs to work with your body by not only ending hunger and tasting delicious, but providing the nutrients that bodies need. If a food lacks nutrients it may not be a healthy choice. Evaluate your relationship to food to pinpoint where you choose taste over function; then realize that the two arent mutually exclusive.

Make time for food

Dieting often fails because we have busy lives and grabbing fast food or processed options is the easiest way to put a meal on the table. Prepare things ahead of time so you can still fix quick meals but with quality ingredients instead.

Address why your dieting attempts might have failed in the past

Was it a fad diet that took away your food choices? Did you lose energy too rapidly, or fall off the wagon at a holiday and didnt look back? If you can examine your eating habits youll become a better dieter. Recognize temptation and learn to combat it by understanding the power of food.

When youre hungry, ask yourself if youre thirsty

Many dieters end up guiltily reaching for food when really the body craves water. Aim for eight glasses a day; hydration is key to a healthy body and a healthy metabolism.

Cut out empty calories

It might sound as if it has been said hundreds of times before, but unneeded calories from processed foods or drinks adds up on the scale. Even healthy sounding drinks like fruit juices often have excess sugar and less juice.

Boost your metabolism with small snacks throughout the day.
Starving yourself does not count as a diet. Small snacks like almonds, fruits, or Greek yogurt make excellent choices that will curb cravings and also keep your metabolism running.

Dont skip meals

It might seem like a good idea, but your body wont react well. You will be more likely to overeat at the next meal or binge between meals if you leave one meal out completely. This is especially true for breakfast, so commit to eating meals regularly.

Go for whole grains

Whole grains have better nutrition values and help you stay fuller for longer periods of time. A wide range of whole grain products such as breads, cereals, and pilafs are available in supermarkets. This small change is a huge step.

Most of all, balance your diet

Combine fruits, vegetables, proteins, dairy, grains, and fats in a way that provides you with the range of food the body needs but the quality of foods you need to lose or maintain your weight. A complete diet includes all of these components, so cutting any of them out wont lead to miracle weight loss. If you make it a point to follow these dieting tips, then you can eat well.