![]() 75 or more: Eat almost no foods in this range.This includes foods like white bread, crackers, bagels and most sodas and colas. ![]() 55 to 75: Eat very few foods in this range.This includes beans, nuts, vegetables and most fruits. 55 and less: Eat these foods to lose weight.The numbers can be broken up into three levels: The glycemic index is pretty simple to use. When you eat natural foods that your body can’t process quickly, you feel full longer, avoid overeating, and therefore avoid weight gain. Lower glycemic foods trigger less insulin, resulting more calories used for energy – and more weight lost.Higher glycemic foods trigger more insulin, resulting in more calories stored as fat – and more weight gained.It clues you in to how your body will react to certain foods: That’s why paying attention to your food’s glycemic index works for weight loss. The more refined sugars and flours you eat, the more weight you gain. ![]() When you’re hungry, you eat more – and it’s convenient to reach for processed foods like chips, bagels, and crackers. What happens when you have low blood sugar? You get hungry. But our bodies can’t immediately tell whether we’ve eaten healthy food or junk food, so even though simple carbs are absorbed quickly, the insulin hangs around and keeps lowering your blood glucose levels. Our bodies are “time programmed” to keep insulin in our bloodstreams long enough to break down carbohydrates. Insulin is a hormone that directs sugar and calories to be burned for energy or stored in our fat cells as part of our normal, healthy body process. When we eat, our bodies secrete lots of insulin. Simple carbs are absorbed quickly by the body and cause a fast, substantial increase in blood sugar – also called a sugar spike. They’re not wrapped in fiber and are already broken into easily digestible pieces. Processed sugar and white flour consist of short chain sugar molecules – simple carbs.This process – breaking down complex carbs into smaller pieces so they can be absorbed and digested – helps you feel full. Your body needs time to “unwrap” complex carbs to convert them to energy. Natural sugars consist of long chain sugar molecules – complex carbohydrates – which are usually “wrapped” in fiber.Refined sugar and flour affect our bodies differently than natural sugars: Your body, digestive tracts and hormones are designed to process natural sugars, like those in fruits and vegetables. How does refined sugar and flour make us fat? Bread, pasta, soda, fast food, gourmet coffee drinks and cereal bars may taste good, but the amount of sugar in our food is making us fat, diabetic and miserable. ![]() It’s easy to find foods that are made with the worst ingredients you can eat – refined sugars and white flours. In other words, they’re the opposite of the untouched, natural foods our grandparents lived on. Fat, salt and – most importantly – sugar are added in large quantities to most processed foods. These foods (and drinks) have been altered from their natural state so they look and taste good when they’re stored on supermarket shelves. Processed foods are Americans’ main source of sugar. ![]() You don’t have to have a sweet tooth to be eating too much sugar. Refined sugars and white flours make you hungrier and cause you to eat more calories. While calorie intake is an important component of healthy weight maintenance, we’ve learned that it’s the types of food you eat to get those calories that is most important. This is a light bulb moment for my patients. “Yes,” I respond, “and if those calorie-counting programs worked, you wouldn’t be asking me for help now.” If calorie-counting programs worked, patients wouldn’t be asking for help. Muenzer,” they say, “every diet I’ve tried includes counting calories.” When I tell my patients they don’t have to count calories to lose weight, they look at me like I’m crazy. There are no gimmicks, no measuring or weighing of food and no counting calories when you follow the glycemic index for weight loss. This method is sometimes called the diabetic diet because it’s similar to the way people with diabetes choose which foods to eat. The glycemic index is a number that tells you how much your blood sugar will go up after eating a particular food. I simply started paying attention to the glycemic index of my food. But I found an easy, healthy way to lose weight fast and improve my overall health. I feel for them – I also was overweight not too long ago. Many of these patients come in weighing more than they did when they started their diet plans. I’ve met with patients who come into my office in tears, frustrated because yet another diet plan has failed. ![]()
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