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Reducing GI in your diet reduces your insulin levels and increases fat burning apparatus in your body. Try to reduce high GI's in your diet by substituting them with low GI's.
Regular consumption of low GI foods increases feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.
Remember, that it is also important to look at calories in food to. Rice and bread might be low in fat but when your body is burning carbohydrates in these foods it doesn't burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.
Have a look at table below for different GI food ratings.
Low GI (<50)Medium GI (50-70)High GI (70>) Grapefruit (26)Pineapple (66)Cornflakes (80) Baked Beans (15)Raisins (64)W/M Bread (72) Lentils (29)Sweet corn (59)Brown Rice (80) Peanuts (13)Potato Chips (51)Carrots (92) Soy Beans (15)All bran (51)Baked Potato (98)
Compare these two menus and try to adjust your diet accordingly.
High GI Menu
Breakfast: 40 Grams of cornflakes with milk. Two slices of whole meal toast with margarine and jam.
Snack: Two sweet biscuits with a white coffee.
Lunch: Ham and salad whole meal Roll with an apple.
Snack: Four crackers with cottage cheese and chives
Main Meal: Serving of Roast chicken with a large baked potato and peas. Small piece of cake.
Low GI Menu
Breakfast: 40 Grams of bran with low fat milk. Two slices of low GI toast (Try Burgen) with margarine and jam.
Snack: Two oatmeal biscuits with a coffee (Low fat milk).
Lunch: Ham and salad Roll (Low GI bread). Soft-serve vanilla yoghurt with toasted muesli sprinkled on top.
Snack: Two bananas.
Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches.
Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI. Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.
Low GI foods are ideal for losing weight due to slow absorption from stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.
Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".
Visit Gary’s website at http://www.maximumfitness.com/