Rapid weight loss low gi diet guide,foods to boost fat loss,fat burning tips at home - 2016 Feature

14.11.2014
To paraphrase the band, Led Zeppelin, "Good carbs, bad carbs, you know I've had my share…." Well, in another case of life imitating art, according to a new study published in the Archives of Internal Medicine, women who ate the most "high-glycemic" carbohydrates -- the carbs that cause quick spikes in the level of blood sugar -- had more than twice the risk of heart disease compared to women who ate the least high-glycemic carbs.
According to study leader Sabina Sieri of Fondazione IRCCS Istituto Nazionale dei Tumori, in Milan, Italy, "High consumption of carbohydrates from high-glycemic foods, rather than overall quantity of carbohydrate consumed, appears to influence the risk of developing heart disease in women." In other words, not the quantity of carbs but the type seems to be the differentiating factor. As a result of years spent studying the potential for various carbohydrates to raise blood sugar, researchers developed the glycemic index (GI) to quantify the impact of assorted food items. The other wrinkle is that the Glycemic index may not be the best way to understand how carbs affect blood sugar levels. Of course, all this nitpicking about high- versus low-glycemic foods becomes irrelevant if you stick to the Mediterranean diet, which emphasizes fresh vegetables, fruits, olive oil, a bit of fish and very little meat.
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Yesterday, I blogged about the results of the DIOGENES study showing that a moderately high-protein diet, that also has a relatively low glycemic index, may be better for sustaining weight loss. This post prompted a number of questions regarding the glycemic index (GI) – which most readers may recall refers to the relative speed with which carbohydrates in a given food can be digested and enter the blood stream as glucose.
Clearly, based on yesterday’s post (and several previous studies on the benefits of low-GI diets), reducing the glycemic index of a meal may be beneficial for maintaining weight loss, a strategy that is of course best adopted by choosing low-glycemic-index foods in your diet. However, we also know that choosing the right foods may not always be possible or practical. This is where readers may be interested in new data showing that you can also substantially modify the glycemic index of foods (or a meal) by simply adding or taking a fibre supplement.
This paper reports the findings from three separate trials, each in 10 normal weight subjects. In Study 2, the granular PGX (5?g), but not the capsules, reduced glycaemia by up to 28% when consumed from -45 before to +15?min after the bread.
In Study 3, capsules containing 3, 4.5 and 6?g PGX consumed with the evening meal reduced glycaemia at breakfast by up to 28%.


Thus, this study nicely documents that adding PGX to meals or even taking this fibre as a capsule well before a meal (even the night before) can markedly reduce the glycemic index of a meal in a dose-related fashion. Obviously, simply sprinkling PGX over your food or taking PGX capsules is very unlikely to have all of the benefits of actually eating low-glycemic-index foods (which tend to be healthier for many reasons other than just their glycemic index). But, when food choices are limited, PGX may well provide a practical solution to dropping the glycemic index of a meal.
Whether or not using PGX to reduce the glycemic-index of foods would have the same weight maintenance benefits as observed in the DIOGENES study in people who actually ate low-glycemic index foods is of course not clear – however, this may well be a hypothesis worth testing. I found this product pretty interesting as well (and the paper in NEJM) – one thing that gives me a bit of caution though is it is a very small trial, only 10 people. For the past few years in the States, fiber has been added to lots of processed foods, as a way to create satiety.
No sugar, no grains, no manufactured oils, slow carbs (low caloric density) and a little animal products (fats and proteins) leads to no hunger, which is a proven N=1 method. Canada good food guide is all about nutrition, which is not anything to do this weight loss. DonationIf you have benefitted from the information on this site, please take a minute to donate to its maintenance.
Plus, among women who followed a low-glycemic diet, those with type-2 diabetes were better able to control their blood sugar levels and rely less on medications than those who ate high-glycemic carbohydrates like white bread and potatoes. The risk is not caused by "a diet high in carbohydrates, but by a diet rich in rapidly absorbed carbohydrates," says Sieri. The glycemic index rates carbohydrates based on how quickly they convert to pure glucose in the body, using a scale of 0 to 100. But in the event that you're tempted to wander in the valley of carbohydrate-loading, it's good to know the effects of your culinary indulgences. New research on how different foods work inside the body has helped us all to make healthier food choices.


Therefore, we do not sell, or share any names or information to third parties or other mailing lists. If a product or treatment is recommended in these pages,it is not intended to diagnose, treat, cure, or prevent any disease. According to the study authors, high GI carbs raise the levels of blood glucose and of harmful blood fats known as triglycerides while reducing levels of protective HDL or "good" cholesterol, for both men and women. Glycemic load "takes into account both the amount of carbohydrate in the food and the impact of that carbohydrate on blood sugar levels." Watermelon is a good example. The information contained herein is meant to be used to educate the reader and is in no way intendedto provide individual medical advice.
It has a very high GI (72), but because it contains so little carbohydrate per serving, its glycemic load is quite low (8). A tablespoon of psyllium fiber, flax meal or sometimes oat bran does as much, along with a couple of glasses of cold water.
The high-glycemic foods associated with heart disease in the study include the usual suspects -- cake, white bread, candy -- but there are some surprises, too. For instance, from the glycemic index standpoint, it's hard to do worse than a baked potato, which has a glycemic index of 85. And while you might think that you should eliminate pasta and turn to brown rice, you'd be dead wrong n terms of GI. However, boil that rice in excess water for 25 minutes and it becomes a glycemic loser, with a GL of 29.
Of the grains, by the way, barley wins, with a GL of only 8, if you use the hull-less variety and boil it for 25 minutes.



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