Not Just another Low Carb Diet

Trust me on this one Fitbuddies, I don’t do diets, I don’t advise diets, diets don’t work. Also, I love carbs, all kinds and I’m not about to eat in any way that won’t allow me to have what I like. Thankfully I’ve found a way that allows me to have what I like and still lose weight, and then maintain the loss. I don‘t care how healthy food is, it’s got to taste good and it has to be food that you like or you won‘t eat it. Now, I’m not going to patronize you and say if it worked for me it will work for you. What I will ask you to do is try it. Let me add another important point. This is not a license to overeat. We often fall into the trap of it’s healthy I can eat all I want. No you can’t. Remember optimal health is still the goal. Overeating is not healthy, period...

Not Just another Low Carb Diet

Trust me on this one Fitbuddies, I don’t do diets, I don’t advise diets, diets don’t work. Also, I love carbs, all kinds and I’m not about to eat in any way that won’t allow me to have what I like. Thankfully I’ve found a way that allows me to have what I like and still lose weight, and then maintain the loss. I don‘t care how healthy food is, it’s got to taste good and it has to be food that you like or you won‘t eat it. Now, I’m not going to patronize you and say if it worked for me it will work for you. What I will ask you to do is try it. Let me add another important point. This is not a license to overeat. We often fall into the trap of it’s healthy I can eat all I want. No you can’t. Remember optimal health is still the goal. Overeating is not healthy, period.

What Happens on Low/No Carb Diets

Why do people lost weight fast on low/no carb diets? You read and hear about it all the time. Admittedly that is part of their allure. When you reduce or eliminate carbs the quick weight loss is mostly water, eventually you lose muscle tissue as well. Muscle tissue is broken down to produce glucose in the absence of carbs (which provide glucose). Each “diet” you go on results in more muscle tissue being lost and when you return to your old eating habits you gain what you lost and then some.

What is the Glycemic Index (GI)

It’s a measure of how fast carbs hit the bloodstream. Foods with a high GI cause a rapid rise and spike in blood sugar while obviously lower GI foods release sugar slower.

Who Benefits From Eating This Way?

Low GI eating reduces the risk of heart disease by lowering bad cholesterol levels and elevating the good. It was developed in 1981 by a team led by Dr. David Jenkins from the University of Toronto. They found that starches digested or broken down to sugar enter the bloodstream quickly while fruit and some sweet treats didn’t. Low GI eating benefits everyone. It controls the fluctuation in blood sugar, which can help control diabetes. It assists with weight loss and low GI foods keep you satisfied longer and help to burn more fat. Surprisingly you can increase your food intake (with good, fun food) without gaining weight plus control your appetite. This is only the beginning, I‘ve got lots more to tell you.

Simple vs. Complex

Once upon a time we viewed simple carbs as the evilest of evil. We wouldn’t touch them with a ten ft pole. My how times have changed. It would be easy to dismiss this new way of thinking about and treating carbohydrates as just another fad. I’m going to keep telling you that it’s not. Simple vs. Complex is irrelevant when it comes down to blood-glucose levels. It’s all about how quickly they enter the bloodstream and how they are digested. Carb foods that break down quickly have a high GI value. Low GI foods break down slowly and travel through the intestines slowly. Slow and steady wins the race? Slow carbs reach the small intestine slowly which gives them time to release and stimulate the satisfaction factor.

Know Your Role

It’s important that know what the roles of insulin and carbohydrates are. Insulin regulates blood glucose levels, that’s a god thing. High levels of insulin pushes the body to burn more carbohydrates for energy, not a good thing. With a constant supply of readily available hi GI foods being digested, you’re carb energy prevents the fat from being called upon for energy burn. You want to burn fat not store it. Right now you may be thinking that the answer IS to give up carbs. NO. Let me share something else with you about severe carbohydrate restriction. The body and the brain needs carbs to function properly. Not having enough carbs can make you light-headed, lethargic, and with a decline in mental performance. Not the kind of state you want to be in if you’re driving, taking care of children, or about to take a test.

How to Eat Within the Low Glycemic Guidelines

Eat Seven or More Servings of Fruits and Vegetables Every Day

Being high in fiber, and therefore filling, and low in fat with the exception of olives and avocado, which contain "good" fats), fruits and vegetables play a pivotal role in the low-GI diet. They are full of vitamins, minerals, antioxidants, and that will implement or enhance good health. Plan to eat at least two servings of fruits and five servings of vegetables daily, the more colorful the better. Remember the ROYGBIV formula. A serving is about one medium-size piece of fruit, 1, cup of cooked vegetables, or 1 cup of raw vegetables. Most vegetables have very little carbohydrates, so they do not have a GI. The potato, however, has a high GI, so if you are a big potato eater, try to replace some with low-GI alternatives such as corn, sweet potatoes, and yams. As for green and salad vegetables, you can eat them freely, so pile your plate high and remember that variety is the key. Most fruits have a low GI, the lowest being apples, citrus (such as oranges and grapefruit), and stone fruits (such as peaches and nectarines). Contrary to popular belief there's no need to limit high-GI fruits such as watermelon or cantaloupe, or bananas because even a large serving of these healthy fruits contains very few carbohydrates.

Eat low-GI Breads and Cereals

This is one of the quickest and easiest ways to jumpstart your low GI style of eating. This is also the one that excites me the most. Bread is back, yippee!!!

The type of breads and cereals you eat affects the G I of your diet the most. Mixed grain breads, sourdough, traditional rolled oats, bulgur wheat, pearl barley, pasta, noodles, and certain types of rice are just a few examples of low-GI cereal foods. One of the easiest and most important changes you can make to lower the overall G I of your diet is to choose a low-GI bread. Most people need at least four servings of grains a day, and very active people need more. A serving is 2 slices of bread or, 1/2 cup of rice or pasta.

Up the Ante on Legumes, Including Beans, Chickpeas, and Lentils

Whether you buy dried beans, chickpeas, or lentils and cook them yourself at home-or opt for convenient, (canned)-you are choosing one of the absolute lowest-GI foods. They are high in fiber, low in calories, and also are a source of protein, carbohydrates, B vitamins, folate, iron, zinc, and magnesium. Include them in your meals at least twice a week.

Consuming mostly low GI foods relieves tons of pressure when you’re shedding pounds. There is no big push to count calories. I still firmly believe that counting calories is an effective tool when losing weight. I also know that it’s a pain in the hiney to most people. Eating low - medium GI foods is an easy way to get ‘er done. It’s pretty difficult to overeat and stuff yourself silly with beans, apples and yams. Low GI foods will let you know right away when you’ve had enough. And better than that, it’s not boring food, you have lots of options. Ok enough of my preaching. Here’s more suggestions for you.

Sometimes you Feel Like a Nut

Although nuts are about 50% fat, it’s mostly unsaturated fat. They make a healthy substitute for traditional snacks. Nuts have little or no carbs, so most do not have a GI. The exceptions are cashews and peanuts, which are low GI. Nuts contain a variety of antioxidants and are also one of the richest sources of vitamin E. A small handful will net you about 20% of your recommended daily intake. Have you ever got the bag of shell on mixed nuts and just picked out the almonds, walnuts, and pecans? Well the ones you‘re leaving behind are good also, like the brazil and hazelnuts.

Go Fish

Fish and shellfish do not have a GI because they are a source of protein, not carbohydrates. Increased fish consumption is linked to a reduced risk of coronary heart disease, lower rates of depression, better blood fat levels, and enhanced immunity. The shining stars are the omega-3 fatty acids. Our bodies only make small amounts of these fatty acids, so we rely on the foods we eat, especially fish and shellfish, to get them. One to three meals of fish each will give you the health benefits. The richest sources of omega-3 fats are oily fish such as Atlantic and smoked salmon and swordfish. Go for the wild ones not farm raised. If budget and availability are an issue get canned salmon, sardines, mackerel, or tuna packed in water. Always drain well before using. Due to the risk of high levels of mercury in certain species of fish, the Food and Drug Administration (FDA) recently advised that pregnant women, nursing mothers, women planning a pregnancy, and young children should avoid eating, shark, swordfish, king mackerel, and tilefish. Just thought I‘d share that with you, although I don‘t think many of us are at the fishmongers checking out the shark and tilefish.

Lean is the Operative Word

Red meats, poultry, and eggs are all OK. Protein foods don’t have a GI. Red meat is a wonderful source of iron, but go easy because it can be high in fat. A good shot of iron can boost your energy level, so don’t think you have to abstain. Eating lean red meat two or three times a week is suggested and a serving size of about 3 ounces is acceptable. To break the monotony include a couple of eggs or about 4 ounces of skinless chicken or turkey (white meat) a couple of times a week. So many choices.

Get Low Eat Low-Fat Dairy Products

Milk, cheese, ice cream, yogurt, buttermilk, and custard are the richest sources of calcium in our diet. By replacing full fat dairy foods with reduced-fat, low-fat, you can still enjoy them. The reduced fat choices fall lower on the GI.

What Makes a Food Low/High GI

Believe it or not the sugar or starch content of a food has little to do with the speed it reaches the bloodstream. Are you scratching your head? The state of the starch in the food is more the determining factor. The closer the food is to its raw state and the less processed it is, the lower the GI. Raw food take longer to digest. Processing food breaks it down that it’s digested at almost lightning speed. Take for instance the GI of instant white rice with a GI pf 87, brown rice has a GI of 50. Wonder White bread has a GI of 80 and Sourdough Rye’s is 48.

The Pros and Cons of Protein

We often subscribe to the theory that if something is good for us we can and should have more of it. Not necessarily true. Back in the day when diet aficionados were stripping their cupboards of all things carb, protein was the “it” food. Protein is important for the building and repair of muscle and is an excellent resource of protein. Lean beef, pork and lamb is a goldmine of protein. Shellfish, fish, nuts, and dairy are good sources as well. However, you can have too much of a good thing. The down side of protein is that along with it comes fat. Stick to the lean and low-fat choices.

Indulge Without the Bulge

It’s unrealistic and counterproductive to swear off your favorite treats. Doing that sets you up for a feeding frenzy. Treats are OK and I highly recommend them, in moderation. When you decide to treat yourself make an active decision to do so. Try not to fall into the mindless munching trap. This happens when you see the object of your sweet affection and you hone in on it automatically, gulping it down in record time. Savor the flavor! Enjoy every last morsel and do it without an ounce of guilt. Notice I didn’t say polish off the whole cake, pie, package, etc. Portion size is even more important here. Once you become accustomed to the low GI way of eating you’ll be amazed at the yummy treats you can include. Knowing that you can live peacefully for the rest of your life with your faves takes so much pressure off.

How Much and By When

Ok, I can feel it coming. That inevitable question that anyone who’s ever stepped on a scale wants to know. “How much am I going to lose and how long is it going to take”? Just like fingerprints it’s different for everyone. There are several factors:

1. How much weight do you have to lose?
2. How many diets have you been on?
3. Do you plan to do any aerobic exercise?
4. Will you start and stay on a resistance training program?
5. And the biggie, Are you just interested in losing weight or are you committed?

Another Way to be a Loser

Having been on lots of diets I know the angst of wanting the excess pounds gone yesterday. However patience is truly a virtue when it comes to weight loss. The slower the pounds come off the more likelihood that they will stay off. You don’t want the pounds you’ve lost to find you again, do you? It’s a good idea to lose 10-15% of weight and then maintain it for a month or two. Then get back into active weight loss again and drop another 10-15%. Follow this schedule until you reach your ideal weight. Your resting metabolic rate (RMR) adjusts as you lose weight. As your body weight goes down the less energy (calories) that are required to maintain your essential functions. This is typically where plateaus pop up and seemingly ruin a perfect landscape. Give your body a chance to adjust to the new weight. When you start the process again, it will almost be like starting over and you’ll burn more calories. Almost like when you first started out.

Rebound

It happens to the best of us; we regain a few, sometimes all of the lost pounds. In the event that happens, go back to your food journal. See what was working previously. Double check those portion sizes, and if you’ve been eating out more often, curtail it. Don’t rely on environmental and learned behavior cues. For instance; you visit dear old Aunt Martha and she’ll be upset if you don’t eat everything she’s cooked. Just say no thank. Also give up your membership in the clean plate club, and make sure you’re getting enough exercise.

Tips for Success

• Keep a food journal- I know you don’t want to write down what you eat, but it will help more than you think. Keep a food diary pinpoints exactly what you’re eating and helps you to focus on why you make the choices you do. Writing down your food intake increases your awareness.
• Add acid to your meals-Vinaigrettes with salad, yogurt with cereal, citrus juices on veggies and yummy sourdough bread. Acidic foods slow stomach emptying and help to lower your blood glucose response to the carbs you eat.
• Mix it up-When you eat at high GI and low GI foods together the result in intermediate. Not the absolute best outcome but it’s better than just going high. This also gives you a chance to have some of the high GI faves that you’d normally do without.
• Snack Attack- When the urge to splurge hits, grab a low GI snack. Low-fat yogurt and fresh fruit, dried fruit and nuts (don’t go crazy with this one), low GI bread with natural peanut butter and fruit spread, popcorn.
• Limit processed foods.
• Have at least one low GI food at each meal.

Dive into these tasty low GI meals. Experience the thrill of eating real food while increasing your energy, stabilizing your blood sugar and dropping those unwanted pounds.

Quick Low-Fat, Low-GI Breakfast Ideas

1. Whole Wheat or Sourdough toast with low-fat cream cheese and top with sliced apple, peach or banana.
2. 100% stone-ground whole wheat bread, 1-oz slice or shredded low fat cheddar cheese.
3. Oatmeal with cinnamon, brown sugar, and apple slices or 1 TBS golden raisins.
4. Low-fat milkshake 1 cup of raspberries into a container of light plain yogurt or one cup soy milk.
5. All-Bran and fat-free milk with pear slices, 1 TBS raisins and 2 tsp slivered almonds.
6. 1 tsp natural peanut butter and 2 tsp spreadable fruit on 2 slices of Low GI Bread. (This is so good !)
7. ½ whole wheat pita and top with 2 TBS fat free flavored cream cheese or light ricotta and apple, peach or pear slices.
8. 1 cup of steaming hot chocolate (made with fat-free milk) with sourdough toast.

Breakfast Cereals - Some of the lowest GI cereals are:

• Kellogg's All-Bran with Extra Fiber
• Kellogg's Bran Buds
• Kellogg's Special K
• Multi-Bran Chex
• Natural or Toasted Muesili
• Nature’s Path Organic Optimum Power Flax*Soy*Blueberry

Light and Speedy Lunch Ideas

1. Include some high-protein foods, such as: boiled ham fresh turkey or chicken breast hard-boiled egg or vegetable omelet natural, no-salt-added peanut butter and all-fruit jelly or fruit spread.
2. Base your light meals on slow carbohydrates such as cooked dried beans and whole grains.
3. Tomato and barley soup with whole-grain bread and reduced fat cheese.
4. Toasted sourdough with avocado grilled Canadian bacon and sliced tomato.
5. Tossed salad with lettuce celery, apple, almonds, tuna, and fat free mayo.
6. Salmon frittata with tomato, onion, salad greens and a slice of flaxseed bread.
7. Pita with hummus and tomatoes or broccoli.
8. Pasta with pesto, sun-dried tomatoes, and part-skim ricotta cheese.
9. Grilled ham, cheese. and tomato sandwich on sourdough rye.
10. Melted cheese and tomato sandwich on 100% stone-ground whole wheat bread.
11. 1 cup light yogurt, 1 ½ cups fresh fruit salad, 2-3 whole wheat crackers.
12. Large mixed salad with beans, olives, and sunflower seeds.
13. Chunky vegetable soup with barley and beans; a piece of fruit.
14. Veggie or Turkey burger with salsa and grilled vegetables on 100% whole wheat sandwich bun.
15. A fruit smoothie and high-fiber blueberry oat bran muffin.

Low GI Dinner Ideas

1. ½ cup low fat ice-cream
2. ¼ almonds and 2 TBS dried fruit
3. 2 Oatmeal cookies
4. Low fat yogurt and fresh fruit
5. Raisin toast and 1 TBS fat free cream cheese
6. Apple or pear with 1 TBS peanut butter
7. Peach/Raspberry Smoothie
8. 94% Fat free microwave popcorn (mini bag)
9. ½ whole wheat English muffin with 1 tsp Nutella
10. 1 cup frozen grapes
11. Whole Wheat crackers and reduced fat sharp cheddar cheese
12. Soy milk latte
13. 1 cup low fat vanilla yogurt, sliced strawberries and 2 tsp slivered almonds
14. Cup of tomato soup with whole wheat crackers

Alrighty then!! There you have it; a weight loss eating plan that will sustain you for the rest of your life. This is real world food that tastes good, nourishes you, and it won’t break the bank. Give it a try, your heart, waistline and taste buds will thank you.