To lose weight and keep it off you need to adopt a sensible and healthy approach to weight loss that is sustainable for life. Highly restrictive diets (i.e. low fat, low carb, low calorie) are largely ineffective in the long term as they work against the body’s survival program, and often result in rebound weight gain and yo-yo dieting, notwithstanding the best intentions. In fact, for many people it is about one failed diet after another. Let’s have a look at how the Glycemic Index (GI) works with the body to achieve effortless weight loss by regulating blood sugar levels. The Glycemic Index (GI) is a scientific measurement that ranks how fast a particular carbohydrate containing food elevates blood sugar, on a scale where a reference food (glucose) is fixed at 100.
The key to sustainable weight loss is proper carb selection, NOT reduction or elimination as promoted by popular low-carb diets. The key is in learning which carbohydrates are low GI, what makes them so, and how they impact your ability to lose weight. Carbs should optimally comprise 45-65% of the calories in your diet. They are your body’s preferred source of energy and provide ingredients vital to health such as fiber, antioxidants and other nutrients.
Just as modern science showed us that not all fats are evil, we are now learning that not all carbs are created equal. The fat promoting carbs (high GI carbs) are digested rapidly, elevating blood sugar and insulin levels. Insulin is a powerful hormone that shuttles sugar into the cells of the body for energy, and helps convert and store surplus sugar as fat, as an energy storehouse, for later use. High GI diets are primarily responsible for that mid-afternoon blood sugar (energy) crash which sends you reaching for more high GI carbs to lift you back up, taxing your body’s insulin-regulating response and sending you into a blood sugar roller coaster. To avoid this from happening, you need to choose low GI carbs that are digested and metabolized more slowly, allowing for a gradual “time-release” of sugar and insulin into the blood stream – so your body is more likely to use the sugar for energy at that time, instead of converting it into fat.
In addition to preventing fat storage, low GI snacks such as SoLo Gi™ Low Glycemic Nutrition Bars, are ideal for weight loss because they also prevent the spike, crash and crave cycle, provide sustained energy, and keep you feeling satisfied so you can get to your next meal on fewer calories.
It is my goal is to educate you on the key elements of the Glycemic Index in relation to weight loss and how low GI carbs can help to facilitate this process. As the GI is something to be adopted for long term health, let’s first focus on making some simple yet important modifications in your diet so you can get started today. Even these small changes will result in improved energy levels, better concentration and the shedding of pounds.
Try, in general to cut back on products made from refined grains – white bread, bagels, crackers, as well as baked potatoes and white rice. These foods raise blood sugar faster table sugar. Instead, replace them with beans, vegetables, fruits, whole grains, and when on-the-go clinically-validated snacks such as SoLo Gi™ Low Glycemic Nutrition Bars.
To speed up fat loss, you need to slow down your blood sugar! Tomorrow, you will learn more about how blood sugar balance is intricately regulated by the hormones in your body and how this relates to the magic behind weight loss using the GI.
Tip of the day: Remember that fiber is your friend. Fiber-containing foods (those recommended above) help to slow the digestion process (and the GI), promoting blood sugar balance. Additionally, fiber can help you to feel full for longer, so you’re less likely to get hunger pangs and reach for the cookie tin. Other benefits of fiber consumption include keeping your bowels healthy, helping to lower cholesterol levels, and promoting healthy gut bacteria. Contributed by: Carla Poirier, Food Scientist, Solo GI Nutrition.
Low Glycemic Index (GI), low Glycemic Load (GL) foods have been proven in studies to be beneficial for: diet, weight loss, obesity/diabetic, blood sugar management, sports/sport nutrition, energy foods, mental performance, concentration, acne, eye health, macular degeneration, disease prevention: diabetes, heart disease and forms of cancer.
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