Posts Tagged ‘Carbohydrates’
Have you ever consider using the Glycemic Index when considering weight loss? The Glycemic Index you ask, what’s that?? It is the speed with which the blood glucose levels rise after food intake. When the glucose level rises, insulin is released from the pancreas. Carbohydrates are the source which gives us the glycemic index (GI). Not all carbohydrates are created equal. There are simple and complex carbohydrates.
The reason why we concern ourselves with this GI, is because when we have low blood sugar, we generally feel crappy. We feel fatigued, with a lack of energy or concentration. We usually feel this way around 2 or 3 in the afternoon. By maintaining a constant GI, your blood sugar levels are stable, and there aren’t the drastic mood swings.
High GIs breakdown quickly, foods like cookies, baked potatoes, white rice etc. High GI numbers are any number 70 and above. Low GI numbers breakdown more slowly, keeping the blood glucose levels more even. Low GI numbers are any number 55 and below. These foods include apples, kidney beans, and fiber.
The low GI numbers contribute to satiety, which is always helpful with weight loss. Lower GI numbers also help to lower triglyceride levels, raise HDL levels and improve insulin sensitivity. So it is important to pay attention to your total carbohydrate intake, to maintain healthy weight and a lower fat consumption. By eating smaller amounts of quality complex carbs throughout the day, can definitely assist with your weight loss.
For more info on Glycemic Index go to: www.glycemicindex.com
When it comes to a weight loss diet we can all use a little extra help to see the pounds drop a bit faster. Let me give you a tip to keep in mind when it comes to weight loss and exercise. We all know that sugar and carbohydrates turn into glucose, which then turns into glycogen. When your body needs energy, it uses the stored glycogen. Any extra glycogen not utilized by the body turns into fat.
With that said, lets turn to our workouts. The days that you are strength training (lifting weights) you can eat carbohydrates. As opposed to the days when you are doing cardio only, limit your carbohydrate intake. Here’s why, the body stores glycogen and uses it when you need energy. When that glycogen is depleted, your body uses the stored fat for energy. By limiting the carbohydrate intake, you limit the glycogen, so the body can then utilize the stored fat and you become a fat burning machine! Do cardio workouts for at least 20-30 minutes most days. Really, the longer the better, and more burning fat.
This is another avenue to consider with your weight loss diet. You need protein for muscle building and strength. Don’t overload with protein or fat. Watch your carb intake and with cardio exercises you will be on your way to successful weight loss!