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11.05.2015
At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs. Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week.
But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet. Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. Learning about low glycemic index foods is very important, especially if you have problems keeping your blood sugar at a consistent, balanced level. Particularly those with diabetes, high blood pressure and pcos will find great benefits of eating mainly from the list of low glycemic foods.
The reason for this is that foods with a low glycemic index will not causing their blood sugar to rise explosively only just to take a steep fall shortly after – leaving them tired and craving for more fast carbs to get the blood sugar rising once again. Glucose in its natural form has a GI value of 100, and it is used as the reference point to rank all the other foods. In my experience many of the foods that you think would be low on the list of low glycemic foods are actually ranked highly, while the low glycemic carbs, low glycemic fruits, and low glycemic vegetables that you’d imagine to have a lot of sugar will actually be ranked fairly low on the GI list. You have to study the Glycemic Index in order to know how all of the various foods affect your body, so it’s in your best interest to take the time to read it carefully. All of the foods that are ranked on the Glycemic Index have been given their value to let you know how much they affect your body, and they do so by increasing the amount of blood sugar in your system. Your body always works best when the level of blood sugar stays fairly consistent, as that’s the way it was designed to run. The results of low blood sugar is lethargy and hunger pangs, and the result of high blood sugar is excess insulin production. However, there is a risk that your body will produce too much insulin when your blood sugar gets too high, and this will cause a drastic lowering of your blood sugar.
It may actually be too far lowered, and your body will go into a sort of reverse pendulum swing when your blood sugar dips too low after being too high. Things get even more problematic if diabetes is thrown into the mix, as those with diabetes are unable to produce enough insulin to lower their blood sugar levels.
Some high glycemic foods are very good for your health, but they will affect your blood sugar more than you would like. Before you freak out about all of the foods you can’t eat, you need to understand the concept of the glycemic load. You know that foods that are high on the glycemic index will be the ones that will cause your blood sugar to rise.
However, not all of the foods high on the list are high in sugar, and some of them will contain no sugar but lots of starch.
The Glycemic Load not only takes into account how fast the carbs enter your system, it also tells you how many carbs the food actually contains.
So the Glycemic Load isn’t the same as the Glycemic Index ranking, and you need to understand how much the values of these two foods are. The goal is to find foods that are both low GI and low GL, as that will ensure that you are eating the right foods for your health.


The Low Carb Diet is a diet plan that has been recommended by many doctors, and the purpose of the diet is to help keep the blood sugar stable.
The diet is often followed by those with diabetes and other blood sugar-related problems such as pcos and insulin resistance, and it can be an effective one.
However, there is a difference between the low carb diet and the low glycemic diet: the low carb diet is restricting the amount of carbohydrates overall. Both diets are considered to be effective, but there can be pitfalls so like with everything else, it’s a question of balance and using your common sense.
The foods that are lowest in carbs are the ones that contain the most fat, such as meat, chicken, and dairy products. These foods will contain almost no carbs, but they will contain far more cholesterol and saturated fat than you should be eating.
Going for too much meat and dairy may mean that your body is going to have a lot of saturated fat floating around it, and the risk of cardiac problems will rise. This is because many of the foods that will have a greater effect on your blood sugar are foods that have the highest levels of nutrients, but if you just forsake them, you’ll miss out on important beneficial vitamins. So make sure you get a rich, varied diet not leaving important food sources completely out of the picture.
Hypoglycemia is a condition that may set in when your blood sugar is very low, and it may be a health risk when you’re following a low carb diet. The foods that you’re eating are all low in sugar, so your blood sugar will not be affected as much by the food you eat. This may increase your risk of your blood sugar levels dropping, and you may find that your body will react the same way it would if you were not getting enough glucose – feeling tired and lethargic. This is something that all those on the low carb diet have to fight, and it can cause you to cheat on the low carb diet – affecting your blood sugar dramatically. As the low carb diet is characterized by eating more protein than normally, you may find it challenging to do both types of diets at the same time. However, wherever there is a will there is a way, and nuts plus some of the high protein veggies (like beans) are also good low glycemic foods. For those living a low carb lifestyle, the cost of special foods will be most likely be higher than otherwise.
You’ll have to spend a lot more on the proteins and you can find the low carb alternatives to white wheat flour, white noodles, white bread tend to cost a lot more than the regular foods. You’ll end up spending a lot more on food, and it can be hard to afford a low carb lifestyle.
The truth is that following a low carb diet or low glycemic diet is recommended for those who have diabetes and other health problems, but those that are trying to lose weight and stay healthy would do well to just reduce their consumption of foods that have a high Glycemic Load. Check your fridge and cabinets, move any higher carb foods to the side, and fill the space with your favorite no carb foods. There are zero carb foods in almost every food group, so it’s easy to enjoy a variety of foods when going no carb. Below are foods that have zero carbs based on the National Nutrient Database published by the US Department of Agriculture. Packaged, cured and processed meats (sausage, hot dogs, deli meat, bacon, etc.) have some carbs due to added flavoring, preservatives or starchy binders. There are over 60 low carb spices to choose from – and eight of them speed up fat loss.


Carrington farms organic coconut oil is gluten free, non-GMO, free of hydrogenated and trans fats, Kosher and zero carb. Triple filtered, pharmaceutical grade, BPA-free container, USA-made, identical quality to the ‘Bulletproof’ brand. Use zero carb gelatin as a binder for ground meat, or add to lemonade for a filling, protein boost. Companies advertise aspartame, sucralose, saccharine and stevia as no carb sugar substitutes. Note: Artificial sweeteners can affect insulin the same way sugar does, so watch your progress, use sparingly and with caution. This list of almost zero carb foods really expands your options without compromising your plan.
Many of the leafy green vegetables (spinach, lettuce, celery, kale, turnip greens) are great choices for going zero carb. Although commonly thought of as vegetables, avocados are fruit, almost zero carb and a source of healthy fat.
Raspberries are high in fiber and are great to sprinkle over a salad or top with whipped cream. Most natural, unprocessed cheeses (no added flavors or ingredients) are 0 to 1 net carb per serving.
5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group).
In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week! The Glycemic Index gives peanuts a value of 14, so divide that number by 100 for a total of .14. If you’re following a healthy lifestyle and eating the right low GL foods, you shouldn’t have to worry about your blood sugar too much!
If you’re starting low carb, speeding up ketosis or in Atkins Induction, no carb foods will set you free. Use our zero carb and (almost) zero carb food lists, read package labels carefully and be pleasantly surprised at all the options. Chef-Pro’s silicone oven gloves are ultra-convenient for grilling, BBQ, cooking and baking.
MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
In particular, I plan to mix gelatin into ground meat dishes, from burgers to meat loaves to chili. However – the powder and granular ones usually contain trace amounts of carbohydrate fillers.



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