The Glycemic Index and DietingWritten by Protica Research
The field of nutrition is awash with charts, tables, diagrams, models, acronyms, and abbreviations; more than average person can memorize. As such, one often comes across someone who has simply burnt out trying to keep track of how much to eat, when to eat it, how to find calories from fat, RDI, DV, and so on. There is an overkill of useful information within nutrition field, and it can ironically provoke one to grow weary and exhausted, tune out, and go grab a fast food burger. Yet every once in a while, a concept within nutrition field emerges that truly demands attention. Over a decade ago, USDA’s “Food Pyramid” was one such concept because it helped eaters discover how many gaps existed in their typical daily diet. Now, as Food Pyramid begins to take a new shape, and as nutrition field works to establishes itself as most important branch of health care in 21st century, an invention called Glycemic Index is taking center stage. The Glycemic Index (GI) is not new; it has been around for more than 2 decades. Yet until recently, its exposure beyond world of diabetes has been limited [i]. The Glycemic Index indicates how “high” or “low” blood sugar levels change in response to carbohydrate intake. A “high” Glycemic Index indicates carbohydrates with a swift breakdown, whereas a “low” Glycemic Index indicates carbohydrates with slow, gradual breakdown. Both terms are of equal importance to diabetics, because there are times with high Glycemic Index foods are required, and times where low Glycemic Index foods are required. Indeed, Glycemic Index itself is not new, but its application far beyond borders of a diabetic dialogue is notable; especially for dieters. People striving to lose weight often face a nemesis much tougher than establishing an exercise regimen or introducing healthier foods into their diet. The problem is one of energy. Many dieters are surprised – and disturbed – to learn that their diet program is causing them to lose more than inches and pounds: they are losing energy. This is often expressed as a complaint, as in “I’m feeling weak”, or even “I can’t stay awake”. Many dieters and those advising them have erroneously chalked this up to a matter of attitude, or will power, or some non-biological cause. The plain truth is that many dieters have been oblivious to Glycemic Index, and hence, to fact that many of diet foods they have eaten – or are eating right now – score very high Glycemic Index levels. As such, these foods are providing a quick boost to blood sugar levels, and then setting up dieter for inevitable fall. This is because high GI foods typically increase blood sugar values, which in turn trigger hormone insulin to clear sugar from blood. Since blood sugar (a.k.a. glucose) largely dictates body’s energy levels, it stands to reason that this process manifests as an initial boost in energy, and then as a depletion of energy. This rise and fall of blood sugar – and energy – is often described by dieters using a “roller-coaster” analogy: one minute they feel confident and strong, and next, they are about to pass out and require some kind of stimulant in order to make it through day. Regrettably for many dieters, that stimulant is usually more high Glycemic Index foods, such as sugary snacks or soft drinks. It is easy to see how this experience can lead an individual to stop dieting. After all, before diet, individual was merely gaining weight. On diet, individual is gaining weight and is exhausted for most of day. It is better to quit diet.
| | The Fail-Safe Weight Loss FormulaWritten by Valerie Mills
Yes Virginia, fail-safe weight loss formula exists. It’s so simple, we overlook it. Instead, we focus on latest fad diet or newest exercise video. The fail-safe weight loss formula appears in an audio program authored by self-help guru Brian Tracey. Here’s his version of this formula . . . Eat LESS, Exercise MORE. Guaranteed Every Time Disappointed? After all, we are familiar with this message. But, if we pay attention to our daily habits, this formula will work EVERY TIME. Guaranteed. How can this formula succeed 100% of time? It’s simple math. And math always works. ALWAYS. Okay, so you have a trust issue when it comes to weight loss. Let’s PROVE that it works. It’s a Numbers Game Suppose you’ve been gaining about 10 pounds a year for past 3 years. If your daily caloric requirement is 2000, you have been on average 100 calories over your requirement every day for past 3 years. If your goal is to simply reverse 30-pound weight gain, you need to reduce your daily caloric intake by 200 calories. Do ONE of following: 1. Eat 200 calories LESS a day. 2. Burn 200 calories MORE a day. 3. Combine eating less and increasing your activity level for a total of 200 calories, for example, eat 100 less and burn 100 more. You could lose 30 pounds by changing a few habits. First, eat half usual muffin a day. Then, climb stairs in your apartment building every day instead of pushing elevator buttons.
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