Importance of Glycemic Index in Weight Reduction

     The concepts glycemic index(GI) and glycemic load(GL) are critical to weight loss and blood glucose control. Why bother with this? The answer is quite simple, those foods with low glycemic index will almost invariably be best for us in our quest to lose weight. On the other hand, foods with high glycemic index lead to fat storage and weight gain because they cause rapid blood glucose elevation and the accompanying insulin spikes that result in fat storage.

We are going to show you how to lose belly fat and how to lose weight by paying attention to the GI and GL of foods that you consume. We will give you examples of foods that are best for GI and GL control.

What is the Glycemic Index(GI)?
The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating, it抯 almost the same as eating table sugar.

What is the Glycemic Load (GL)?
The GI tells you how fast foods spike your blood sugar. But the GI won抰 tell you how much carbohydrate per serving you抮e getting. That抯 where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices梩hese foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.

Follow these tips for Fat Losing Meals:
Avoid grains(except whole grains), including corn
Avoid potatoes and other white foods, like white rice, sugar and salt.
Try making protein the focus of each meal. It kicks your metabolism into higher gear. All lean meats, fish and poultry are the real 揼uilt-free?foods. The protein will help you handle insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes.
Snack on nuts and seeds. They are a good source of protein and have Omega 3 s.
Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance.
Choose vegetables that have a low glycemic index.
Choose fruits such as berries and fruits you can eat with the skin on.
Eat a high protein breakfast every morning. It will stabilize your blood sugar and get you off to a good start.

To summarize we抣l make a list of foods that are good to eat if we want to lose weight, then we抣l make a list of those foods we want to avoid. The following lists are not comprehensive but they will give you a good idea of what to eat and what to avoid.

Foods For Maximum Weight Loss
Include some of these foods in every meal, and you will not only maximize your fat loss, but you will maximize your good health.

Nuts (Almonds, Walnuts,Peanuts, and others)
All nuts are high in protein and monounsaturated fat (good fats). Almonds and walnuts are the kings of nuts. Eating nuts does not result in the high caloric intake that you抎 expect,
because 5-15% of their calories are not absorbed by the body.
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Nuts help build muscle. In addition to having protein, almonds have an adequate amount of magnesium, which is crucial to building muscle. Fight cravings by eating 24 almonds for a snack or before a meal, then drink 8 ounces of water to suppress your appetite. The water will cause the fiber of the nuts to expand in your stomach, making you feel fuller.
Nutrition: fiber, potassium, vitamin E, fiber magnesium, phosphorus, calcium, iron.

Beans, Sprouts
Beans provide protection against cancer, heart disease, high blood pressure, and obesity. The most nutritious bean is
the black bean. Beans, in general, are so balanced with protein and fat that you can replace a meat dish with a bean dish without worrying about the saturated fat. Beans build muscle, help to burn fat, and regulate digestion. Beans are a good source of fiber, protein, iron, folate, and bioflavanoids. The best beans are soy, pinto, garbanzo, navy, black, white, kidney, lima, and red beans.

Green Vegetables
Vegetables are densely packed with important nutrients and are also a critical part of your body-transforming diet. They protect the body from 揹iseases of lifestyle,?such as heart disease, cancer, diabetes, stroke, and Alzheimer抯.
Green vegetables neutralize free radicals, which are molecules that cause you to age rapidly and develop disease.
Green vegetables are a good source of vitamins, minerals, phytochemicals, fiber, and bioflavanoids.

Colored Fruits, Berries and Vegetables
These should also be a staple of your diet. The brighter the color of the fruit or vegetable, the more potent the antioxidants they provide. The more raw fruit and vegetables you eat, the healthier you will be. These foods will improve eye sight, improve balance, improve coordination, increase short term memory and prevent cravings. These fruits and vegetables contain antioxidants, fiber, B-vitamins and minerals.

Lean Beef, Fish, Chicken, Turkey
Protein is the base of any solid diet plan. It takes more energy for your body to digest the protein in meat than it does to digest carbs and fat, so the more protein you eat, the more calories you will burn! Meats build muscle and improve the immune system.
The meats listed above are loaded with protein, iron, zinc, creatine, vitamins B6 and B12, phosphorus, and potassium.

Whey Protein Powder
This powder will give you the most protein for the fewest number of calories. It is a very versatile food that should be included in every diet. You can add it to oatmeal, cereal, and healthy breads, cookies, and muffins. You can also mix it into your favorite drink or water. Whey protein builds muscle and helps burn fat.
Whey protein contains all essential amino acids, protein glutathione and cysteine.

Eggs
The egg has gotten a bad rap over the years for its high cholesterol content. This is because just two eggs contain enough cholesterol to put you over the recommended daily allowance. The good news is that more and more research is finding that eggs do not raise your cholesterol levels. Your cholesterol levels do not rise by eating dietary cholesterol, they rise by eating dietary fat. The protein found in eggs has the highest biological value of any other food, making it is more effective for the body to use in building muscle. Eggs are a great source of protein, vitamin B12, and vitamin A.

Oatmeal

Brown Rice and Whole Grains

Hemp
Considered the most nutritious food known to man

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