Monthly Archives: October 2012
The glycemic index diet or GI diet is gaining a reputation as a healthy way to lose weight. While this is a way of eating rather than a diet, more people are following the GI diet in order to lose weight.
Many doctors agree that the GI diet, if followed correctly, can be a great way to lose weight, especially for those who struggle with conventional low calorie diets or who have trouble controlling their appetite.
The GI diet is similar to the low carbohydrates diet, but not so strict and is focused on specific carbohydrates. It is focused on the proper timing of the two basic types of meals – a carb and protein meal.
Scientific facts behind the timing and types of meal makes the GI diet a potential way to lose fat, in safely and relatively quick way.
GI diet is based on the control of blood sugar levels and insulin
Insulin is a hormone that helps regulate blood sugar levels; in fact it lowers blood sugar levels by stimulating cells to absorb the excess sugar from the blood. The problem is that insulin causes fat cells to take up excess fatty acids from the blood. You often eat meals that consist of sugar and fat, so if the meal consists of foods with a high glycemic index then the fat from the meal can be easily stored on your hips.
There is an established theory, if one can control insulin levels – they can control how much fat the body will store from each meal. The fat can be stored only when insulin is present, and the insulin is released only when the blood sugar levels rise. Carbohydrates in food raise blood sugar if absorbed too rapidly. The types of food that cause rapid absorption of sugar are those with a high GI index.
The glycemic index ranks foods by assigning them a number from 0 to 100. The number indicates the speed at which food raises blood glucose levels during its absorption. The higher the value, the quicker the sugar is absorbed. High GI foods has a value of 70 or more. GI value between 56 and 69 is considered moderate, and foods with a GI of less than 55 are considered a food with a low GI index.
Foods with a low glycemic index are the best because they are more easily digested and help provide a steady supply of energy over a period of several hours. They also make you feel fuller longer. One good example of a low glycemic index product is the WonderSlim Aspartame Free Pudding-Shakes. The best flavor is chocolate and they really do help to keep you feeling satisfied throughout the day.
Is the GI diet complicated?
The GI Diet sounds simple, because the food is generally chosen from a list of low GI, but it gets complicated when you are preparing a meal of several different ingredients. The idea is that most of the items which make up a meal have a low GI, so that the overall GI of the meal falls within the low to medium range.
Foods in the GI diet are divided into: red (which you must avoid, such as white bread, sausage or full-fat dairy products), yellow (which you can eat in the maintenance phase of weight, such as non-fat cheese, bananas, corn or beans from a can) and green (which are recommended, such as eggs, fish, chicken, low-fat milk and yogurt, apples, oranges, most vegetables or brown rice).
Benefits of GI diet:
- You can enjoy the delicious food, and limit the storage of fat.
- You can enjoy your favorite foods and lose weight with it.
- Increased energy and feeling good.
- Control of blood sugar levels.
- Fewer feelings of hunger.
- Fewer need for sweets.
- Less feeling bloated after meals.
- The ability to eat more if you want.
- Reduced risk of diabetes and other diseases.
- There are no strict caloric restrictions.
Maybe this is one you haven’t tried yet? Have you heard of the Sex Diet? Regular sexual activity contributes to weight loss. On average, a half-hour of sex burns 150-350 calories, and for weight loss is recommended to practice it from three to five times a week.
This activity can be compared with a half-hour walking, running or lifting weights. Orgasm, which is a good cardio workout, burns 60-100 calories, and half an hour of kissing and cuddling up to 90 calories.
Going to the gym or exercising at home is often seen as a tedious obligation. Many don’t know that sexual activity brings the same benefits as any other physical activity. Besides it giving pleasure, sex improves mood, sleep and overall quality of life, reduces stress, relieves pain, gives you energy, helps in weight loss, and it is far from a boring and difficult activity.
During sex, all the muscles are in motion, including the legs, thighs, arms, shoulders and lower abdomen, and if sex is longer you’ll burn more calories. Changing the position requires more power and delivers twice as many benefits from simple exercise and having a partner who is more active in sex, burns more calories. Continue reading
Have you tried the Yogurt Diet yet? Numerous studies have proven that diets with reduced calcium lead to faster weight gain because fat cells become larger. With the addition of low-fat yogurt to your daily diet, you accelerate weight loss and decrease the size of your stomach.
Scientists have proven if obese adults consume three meals with fat-free yogurt, they lose 22% more weight and 61% more body fat than people who not get enough calcium through nutrition. People who drink yogurt lose 81% more fat from their belly than people who don’t drink yogurt. Professor Michael Zemel, a nutritionist from the University of the State of Tennessee, says that this yogurt-diet is two times more efficient to maintain muscle mass, because when people follow a diet to lose weight they want to lose fat, not muscle tissue.
What Vitamins are in Yogurt?
Yogurt gives you plenty of protein and lots of vitamins B2, B12, calcium, zinc and other nutrients that are very hard to find in other types of food, especially all in one place. Vitamin B2 is necessary for proper cellular respiration and getting energy from carbohydrates, fats and some amino acids. Vitamin B12 is essential for the growth and development of cells. Yogurt is also very important in maintaining normal intestinal flora. (See our recent article on the Microbiome and your weight).
The caloric value of yogurt depends on the type of milk from which it was prepared. For example, 100 grams of whole milk yogurt has about 150 kcal (627kJ), while one produced by fermenting nonfat milk provides only 45 kcal (190 kJ). The addition of fruit and sugar increases the caloric value.
Light or full-fat yogurt?
10 mg of full-fat yogurt without any additives contains about 150 cal. Nutritionists unanimously confirm its nutritional value which has been known since antiquity. The difference between full-fat whole yogurt and light yogurt is in amount of fat and caloric value. Light yogurt is only recommended if you’re concerned about excessive fat in the blood or excessive thickness. Full-fat yogurt contains many vitamins, including vitamin D which plays important role in the binding of calcium in the body and its maintaining bone structure. Therefore, it is better for children, pregnant women, nursing mothers and the elderly to give priority to full-fat yogurt. Light yogurt has about 45 cal. If you add fruit or sugar to light yogurt, caloric value rises to 80 cal.
A yogurt-diet needs at least 15-30 days to speed up weight loss. You will improve your digestion, immunity, protect yourself from candida, improve skin appearance and provide nutrients. You should daily eat about 500 grams of yogurt, 300 grams of fruit (citrus, apples, bananas, pomegranates…), 100 grams of meat (non-fat turkey or chicken) and 300 grams of vegetables (cabbage, tomatoes, cucumbers, radishes, carrots, beans…).
The Yogurt-diet is simple, practical and applicable in daily life, especially for busy people who don’t have time to prepare a complex menu that requires most diet regime. The Yogurt-diet point is that the central daily meal (lunch) contains one non-fat yogurt combined with fruit, it may be a seasonal fruit or any other fruit of your choice, but definitely bananas which would saturate your body. The Yogurt-diet lasts for a month, but it can be used as a way to keep the weight off.