What is the Glycemic Index?

Written by Gary Matthews

Overrepparttar last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predictrepparttar 131219 impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods andrepparttar 131220 response measured.

This response is known asrepparttar 131221 Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly intorepparttar 131222 blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).

Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness inrepparttar 131223 stomach and this can influence hunger and your ability to control your body weight.

Why isrepparttar 131224 GI important?

When our blood glucose levels are stable we have plenty of readily available fuel forrepparttar 131225 brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slowrepparttar 131226 release of glucose intorepparttar 131227 bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.

After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and startrepparttar 131228 recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.

Simple steps to a low GI diet.

Step No 1

Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to providerepparttar 131229 required amount of vitamins and minerals.

Step No 2

Look atrepparttar 131230 type of carbohydrates that you consume duringrepparttar 131231 day. Look atrepparttar 131232 carbs that you eatrepparttar 131233 most, as these will haverepparttar 131234 most dramatic impact on your diet.

Try to changerepparttar 131235 carbs you eatrepparttar 131236 most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction inrepparttar 131237 GI of your diet.

The Pros and Cons of Fad Dieting

Written by Gary Matthews

It is very tempting to try that fad diet that you have found inrepparttar latest magazine that promisesrepparttar 131217 world with fantastic fat losses without doing a thing. Just take a couple of fat burning pills followrepparttar 131218 diet and then bang! A brand new you in a couple of weeks.

The sad fact is they do not work, they just provide more suffering in your efforts to lose weight,repparttar 131219 only thing you lose is your hard earned money.

Firstly we will look atrepparttar 131220 latest fad diets onrepparttar 131221 scene at repparttar 131222 moment, their pros and cons and then you will be shown how to save your time, money and unnecessary suffering by pointing you inrepparttar 131223 right direction for permanent weight loss.

The latest studies show that 90 per cent of fad dieters regained everything they had lost and even gained more within eighteen months.

The Atkins Diet.

The body burns carbohydrates and then fat for energy. This diet recommends limitingrepparttar 131224 intake of starchy, high carb foods so thatrepparttar 131225 fat is burned first. So by eating meat, cheese and eggs and keeping bread and potatoes to a minimum, fat is lost.

Pros: Steak with cheese topping, Chocolate mocha ice cream and pork scratchings.

Cons: Studies show high protein diets lead to increased risk of heart disease, colon cancer, bad breath (halitosis) and constipation. Consuming more carbohydrate that can be used byrepparttar 131226 body will store this excess in fat cells.

The Zone Diet.

This diet claims to decrease hunger and boost energy by keeping your bodies eating habits inrepparttar 131227 zone or at its peak. This is done by keeping all your meals and snacks inrepparttar 131228 ratio of 40% carbohydrates, 30% protein, 30% fats.

Pros: Being a low calorie diet, you can't help but lose weight.

Cons: Very difficult to adhere torepparttar 131229 strict regimerepparttar 131230 diet requires. Will experience metabolism slow down because of low calories and will lead to starvation response which will eat away atrepparttar 131231 muscle tissue while retainingrepparttar 131232 fat.

The Blood Group Diet.

By having a blood test and determining your blood group, this then tells you how you can absorb nutrients, thus you can plan your diet accordingly. Different blood groups can eat different food groups.

Pros: Another calorie restricting diet so weight will be lost.

Cons: There appears to be little clinical and scientific evidence behind this diet and byrepparttar 131233 elimination of whole food groups important nutritional deficiencies are likely with long term health problems encountered.

Cont'd on page 2 ==>
ImproveHomeLife.com © 2005
Terms of Use