subject: The Glycemic Index Diet Plan - Use This Plan Now And Lose The Weight Right Before Summer [print this page] The Glycemic Index Diet Plan - Use This Plan Now And Lose The Weight Right Before Summer
If you have never heard of the glycemic index before, let me briefly give you a quick introductory of it's history and how it has been used all over the world to help people lose belly fat and even build muscle. The glycemic index was thought up by David Jenkins in glycemic index diet plan1981 at the University of Toronto. His main premise behind creating the glycemic index was to figure out which foods were better for diabetics to consume so their blood sugar levels would not be compromised and spiral out of control. This was really important stuff at the time and a breakthrough because it gave individuals an actual grade of which foods produced a higher response as opposed to others.
The way the glycemic index measures a food's effect on someone's blood sugar response basically involves 2 steps. The subject would be given 50 grams of glucose, which is a carbohydrate in it's simplest form. They then will have their blood sugar monitored and recorded for the next couple of hours. Next, the subject will be given whatever type of food that the researchers are trying to test that day. This could be anything including a combination of foods. Below is what's considered, low, medium, and a high G.I. rating.
Low G.I. = 55 rating or less
Medium G.I. = 56 - 69
High G.I. = 70 - above
This is great because researchers can give an actual number to the food being tested. If a food is given a higher grade, then that means that particular food measured at 50 grams produces a fast increase in blood sugar levels. A low number is the opposite. Diabetics generally want to stick to the lower number foods as well as people trying to lose weight.
However...
The glycemic index only takes into account the type of food and not the actual amount of the food because this can make a huge difference on absorption rates, digestion time, etc. This is another key component if you are trying to design your fat loss diet around the glycemic index.
This is where the glycemic load comes into play.
The glycemic load takes into account the actual amount of the food being tested and the the glycemic index grade. It is also quite easy to figure out if you wanted to.
Just simply plug this formula in and presto!
(Glycemic Index Grade x Amount in Grams)/100 = Glycemic Load
For example, watermelon has a G.I. rating of 72. Let's say you ate 150 grams worth.
(72 x 150)/100 = 108 Glycemic Load
That is really high!
This an example for apples and we'll assume you ate the same amount, which is 150 grams.
(38 x 150)/100 = 57
Overall, a general rule that you can follow is that if the glycemic index rating is low, then the glycemic load will most likely be low as well. The types of foods that you should be eating to control your blood sugar should be the same foods you should eat when you are trying to lose belly fat and get healthier such as:
* Beans
* Fruits
* Green Leafy Vegetables
* Full Sprouted Grains
Another area I would like to point out that I recently read about from Dr. Mike Rousell is that the way the food is prepared effects the G.I. rating as well.
For example, any type of food like vegetables if eaten raw will be much harder for your body to process and break down. Therefore, the rise in blood sugar would be much lower over a period of time.
Now if you warmed up those carrots and then ate them, I could almost guarantee the G.I. rating and load would be much higher because they are more malleable, basically squishy and easier to chew! Now don't quote me on this, but I would assume this would go for all types of foods and carbohydrates that have a G.I. rating.
All in all, if you are trying to lose weight, consume mostly low G.I. foods through out the day with the exception being during or after your workout. This will help keep insulin levels at bay so your body can focus on burning that excess body fat for fuel!
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