The key is to satisfy your appetite by controlling your blood sugar levels and everything else will take care of itself.
When we think of the word ‘Dieting’ most of us conjure up a picture in our heads of hunger, being deprived of the foods we want most, not being able to socialise because we cannot eat or drink the same as other people, a period of time in which we have to suffer for the end result, ironically this is rarely achieved!
However, losing weight does not have to incorporate any of these things.
The key to weight loss
Balance your blood sugar levels so that you do not feel hungry and therefore eat less. At theame time you will be eating delicious foods high in vitamins and minerals and the weight loss will take care of itself.
Blood Sugar Levels
When we eat our blood sugar levels rise, the body then produces insulin to lower this to it’s normal status. This is a healthy function of the body. However, if we consume too much refined, sugary, processed food the blood sugars rise unusually high, the body produces too much insulin and the blood sugar levels crash. If we do this over a prolonged period we become insulin resistant, and our levels remain constantly out of whack!
If you are a sweet eater you will know what it is like to get a craving for chocolate, the desire is so strong you have to have some. After you have eaten the chocolate you will be on an energy high for a short period of time, often followed by a crash in energy where you feel lethargic. The desire for more sweet food becomes strong and you start the yo-yo process of highs and lows in blood sugar.
This also applies to people who call themselves savoury eaters. You sometimes hear of people who say ‘I don’t get the sweet, sugary thing’ or ‘I don’t have a sweet tooth’. Their preference is for crisps etc. However, there is hidden sugar in most processed or refined foods and the effect is the same for them.
Carbohydrates and how they are used in the body
Carbs are turned into Glucose. Glucose is then used as energy, however, if the levels are too high it can be dangerous so the body works fast to remove it from the blood by producing insulin. This excess sugar is then turned to fat and stored in the body.
Based on this you may assume that you should cut this food group to a minimum, however, carbs should form the largest food group in your diet.
The answer is to eat the right carbs so that the glucose is released slowly throughout the day. This way you will feel full and satisfied, eat less, and lose pounds/kilos without even thinking about it.
So how do you know good Carbohydrates from Bad!
The Glycaemic Index (GI) compares the rate that carbs are absorbed from the gut and the effect that they have on blood glucose levels. This index has a score system of 1-100 The higher the score the faster the glucose is absorbed and blood sugars rise. Therefore you should be eating foods with a low GI
However, this is only part of the picture as research has taken this a step further.
The Glycaemic Load (GL) measures the amount of available carbs in the food multiplied by the Glycaemic Index (GI). This gives you both the quantity and quality of the carb content and is a much better guide to weight loss/control and the feeling of wellbeing.
How do you feel now?
· Tired most of the time
· More than 7 pounds / 3.2 kilos over your ideal weight, and rising
· Prone to mood swings or PMS
· Suffering from poor memory and concentration
· Quite often low or depressed
· Plagued by dry skin, in need of daily moisturisers
· Having difficulty sleeping
· Often feeling anxious or stressed
· Prone to indigestion or bloating after food
· Often constipated (rarely go twice a day)
· Worried about your dry, dull or oily hair
If you suffer from any of the above symptoms you would benefit from going on a low GL diet and lose weight at the same time!
Patrick Holford a leading UK Nutritional Expert has written many books on Glycaemic Load (GL) including cookery books. You would benefit from looking at his work and implementing the suggested foods.
All GL foods are delicious, tasty and satisfying. The key is to eat little and often, Breakfast, Lunch, Dinner with two snacks in between for optimum blood sugar control.
Implement this way of eating and you will be amazed at the difference.
Karen Fullick – Nutritional Therapist
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