Simple Tips For A Low Glycemic Diet
January 2, 2012 by Jill · Comments Off
If you’re familiar with the glycemic index, then you can comprehend the seriousness of keeping a low glycemic diet to promote weight management. For those who are not familiar, the glycemic index is a measurement tool to pinpoint the body’s insulin response to certain foodstuffs. It is based typically on the carbs in the food and the way in which the body processes those carbs. Many pros advocate not necessarily junking carbohydrates from the your diet, but eating carbs that are have a low glycemic index so the body’s blood sugar will not spike and the body will take more time to process the carbohydrates. The longer your body takes to process, the more you will feel full and your energy level will stay level.
While there isn't any set guiding principles on the way to you need to use the glycemic index, there are many tips to help you in shedding pounds using the index. One suggestion is to limit yourself to long cooking oatmeal instead of the fast cooking kinds and sweeten it with low GI fruits like apricots. You need to also limit your intake of high glycemic index fruits, for example ripe banana and watermelon. Otherwise, eat as much fruit as you want. Be advised that the more brown spots a banana gets, the riper it becomes and the higher its glycemic index.
As a general axiom, you should keep your portions of carbohydrates little. Try and keep your servings around 1/2 cup. Also, you should consume higher portions of protein, and green or leafy plants to help resist the temptation of overindulging in carbs. When cooking your food, use healthy fats. These fats slow down the assimilation of carbs and often speed up your metabolism. Healthy fats include monounsaturated oils like olive and canola oil.
Speaking of healthy fats, nuts make a great low glycemic break and deliver healthy monounsaturates to your body. Add some macadamia nuts, peanuts and walnuts to your diet, but be aware that pistachios and cashews have a high glycemic index. Made from nuts, another delicious, low glycemic, high protein snack is natural peanut butter. Get peanut butter that is made of roasted peanuts and no other additives “with the exception of salt. Be certain to buy peanut butter without added sugar and hydrogenated oil.
To help you in achieving a low glycemic diet, add acid to your food to lower the GI. Use lemon juice and vinegar when you prepare foods and select salad dressings that are vinegar and oil based. Japanese Sushi, which is made with white rice, has a changed glycemic index because it’s made with vinegar. You can also add lemons to your water as you eat a meal to help moderate your meal’s glycemic index.
For almost two decades, Stephan Karian has been a health and nutrition expert dedicated to helping people achieve optimum vitality through nutrition and healthy lifestyle. He has appeared on hundreds of television and radio stations throughout North America. For a FREE download of his groundbreaking 240 page health book, ANTI-AGING AND YOU, go to www.aboutstephankarian.com/book
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Healthy Eating Diets
January 1, 2012 by admin · Comments Off
Are There Really Any Healthy Eating Diets?
There is actually no doubt that the current market place is filled with countless programs that claim to be the last word in healthy eating diets. One program may allow you to eat all of the whole grains and vegetables you desire, while the following may all but eliminate them. The issue is that there is no way they can all be right, and not all of them can be wrong; this leads to confusion, and this confusion is often all the excuse people need to not try any healthy diet at all. How are you supposed to tell which ones are good or bad; and which ones should be avoided versus which ones are worth trying?
What may surprise you is that some of the most popular diets are not always the healthiest. The fact is that a lot of them are based around a gimmick of some kind, and the rest of the diet relies on some basic principles found in all healthy eating diets. This creates the illusion that the gimmick makes it work, but the harsh reality is that the gimmick is often the least healthy aspect of such diets.
Still, it’s hard to convince people that a particular diet does not work. There is a lot of psychology that goes along with it, but the simple explanation is that these people are invested in believing their diet of choice works, and that the gimmicky portion is the secret. Nevertheless, there are many people who don’t make use of fad diets to get healthy. Instead, they create a well-balanced plan of their own by taking the best components from several healthy eating diets.
One of the fad diets to make a big splash recently was the low-carb diet. These diets definitely did work for a good number of people. How they worked, and whether they’re a good long-term option remains debatable, but they did work. The catch is that there are very some people that should be restricting carbohydrate intake to this degree. Sure, it’s a good idea to get rid of the “bad” carbs found in white flour, white rice and sugar, but it’s not a good idea to give up the “good” carbs which are high in fiber and loaded with nutrients that can’t be found anywhere else.
Thus, a low-carb diet may help somebody to lose weight, but it can’t really be counted among healthy eating diets since it falls short on fiber and various important nutrients. But, somebody can take a part of the typical low-carb diet and use it to create some of their own specific plan.
Naturally there are tons of other diets that say you should do this or do that, or not to do it at all. But healthy eating diets don’t have to rely on gimmicks; they simply count on common sense.
How To Avoid Winter Weight Gain
November 27, 2011 by admin · Leave a Comment
Winter Weight Gain – Why Does It Happen And What Can We Do?
A lot of people complain about winter weight gain. It appears that every winter we add a few pounds, and when summer comes, we don’t lose all of them. Some of them always stick around, making us a little heavier every year. These additional pounds seem to be very hard to lose. Following are some insights and tips how to avoid winter weight gain.
Why does this happen?
There are numerous factors. It seems almost seems that we have a genetic disposition to stock more fat as winter approaches. Many animals do this, and for our ancestors it was probably essential to survive. A higher level of fat on the body protects us against the cold and so can be used as fuel in the late winter and early spring when food stocks would historically be very low.
Most of us have a tendency to eat more in the fall, when food is plentiful after harvest time, to help this process along. Instinctively we choose foods that contain higher fat amounts at this time.
Hormone levels can also play a role and influence our weight gain. The interaction of hormones and other chemicals in the brain can increase our appetite and cravings.
Some neurotransmitters can also influence the way we eat. People who are overweight often have low levels of these neurotransmitters and the results can include excessive appetite, depression and sleep disorders. At the same time, the lack of daylight during late fall and winter can bring on seasonally affected disorder or winter depression.
What can we do to avoid winter weight gain?
One quick way to give a boost to the energy levels and emotions is to eat high carbohydrate foods, like sugar treats, chips and cereals that give us a fast blood sugar ‘shot’. When we feel low in the winter, many of us tend to overeat or eat the wrong foods, leading to weight gain and more depression, a dangerous cycle that is hard to break.
The best way to handle this generally, is to look for other foods that are also high in carbohydrates so that we get what our body craves, but which have low fat content and plenty of fiber. This means potatoes, wholegrain bread without butter, wholegrain rice, cereals, and fresh whole fruit.
Usually our physical activity declines in the winter and we prefer to stay home and rest, which is natural when it is cold outside. To prevent unnecessary winter weight gain, it is also crucial that we do a little bit more exercise. So sign up with a gym if you have not done so yet or get a stationary bicycle and work out at home. Transform those carbs into energy now instead of keeping it on the waistline until spring.
Try to apply these tips, it is worthwile, and you will easily avoid winter weight gain.
How To Diet Easy
November 11, 2011 by admin · Leave a Comment
Here are some tips how to diet easy, which can support your efforts on your way to successful weight loss.
Do not weigh yourself often, while you are on a diet, as this might easily discourage you. It is normal that the human body will adapt to any diet you are on, which means that your results will slow down.
While you are on a diet it is important to not deny yourself. If you constantly tell yourself you can’t have this or that, you will inevitably end up wanting it even more. Allow yourself a bite or two, when that craving hits and see, if that triggers your craving to pass. If losing weight becomes too complicated, you probably won’t stick to it.
Try to get external motivation. Talk with your friends and family about your progress with weight loss. Having that external support will push you to strive even harder to continue with your fitness goals. Yes, it is also nice to be able to inspire someone else to lose weight.
Staying away from carbonated sweet drinks will also help you lose weight. There is a huge amount of sugar in pop. This sugar will quickly turn to fat if it is not burned off, resulting in weight gain. This is perhaps one of the easiest things you can do to lose weight. Diet drinks are a little better; however they still are not good for you for other reasons.
Another tip for successful weight loss is to eat oatmeal. Oatmeal is one of the best foods you can eat in order to lower your cholesterol. It is also a very good food to eat in the morning given it helps to keep you full for a for a longer time period of time so you will not overeat later.
Exercise in any form is great for helping you to lose those extra pounds. Make sure you are getting some exercise while you are on your diet plan. You don’t have to have a gym membership to workout either. You can run, do sit-ups and push-ups. This will help you in your weight loss efforts. Walking is also another great way to help you lose weight.
Try and stay active, get your body in motion and you are on your way to successful weight loss.
No magic pills – but 45 great ways to burn calories
The Facts About Weight Loss
July 6, 2011 by admin · Leave a Comment
Weight loss is something that many people desire. You will find that many people never achieve their weight loss goal. Failure with weight loss can happen for a variety of reasons. There is one reason that this happens more often. Many people use a weight loss system that is very dramatic.
This can be very hard to maintain and you will likely put all of this weight back on in the long run. You should look at your habits and this can help you to make small changes.
Some people eat out every day for lunch. Simply changing this a few times a week can make a big impact and this is something that you will likely be able to live with. If you find that you snack at night in front of the television when you are bored, you might want to set some boundaries. It can be a great help for this person to make a rule to not eat after a certain time.
This can help to prepare your body for bed and you might actually sleep better. If there is a fattening snack that you often consume you can find healthier alternatives.
This does not mean you have to go from chocolate bars to rice cakes, but there should be a healthy medium that allows for a great starting point.
Weight loss is something that can be accomplished by making small changes.
Once you adjust to a change it is then time to find another area that you can improve. This can all add up and before you know it you will see the results of these changes.
Free Weight Loss
June 24, 2011 by admin · Leave a Comment
Is it possible to lose weight without spending alot of money to do it? Another way to put it is free weight loss really possible?
Some people will spend money joining a weight loss program such as Weight Watchers or Nutrisystem. They might even go so far as to hire a counselor to help them do it.
If you do not have a lot of money, or don’t want to spend any money, it is possible to lose weight without breaking the bank.
There are plenty of free articles about losing weight on my blog here as well as other websites. You can even find free ebooks to read online.
One advantage to losing weight is you can save money on the cost of food. This is especially true if you spend a lot of money eating out.
Not only can you experience free weight loss, you might even find your bank account grows a little bit. This is true even if you replace junk food with more healthy items such as fruits and vegetables.
Another thing is it doesn’t cost anything to go out and exercise. You can take a walk every night after dinner and you will find this may be one of the best free weight loss things you can do
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