LOW GI FOOD LIST (+++PLUS SUPER FOODS) and Supplements to get started!! : FIGHT THE FAT!!
These are the diets that I tried before I REALLY gave up the EXCUSES:
Body For Life
The Beyonce Cleanse
Medi Weight Loss
Supplements & FOOD LIST:
When starting out on a healthy path there are a few supplements that may make it easier for you to get results. You DO NOT have to take any supplements. It is absolutely possible to get all of the nutrients you need from the food that you eat. I would definitely recommend trying to do it through FOOD! Remember, you are changing your mindset so that food is made to fuel your body.
Glutamine: An amino acid: helps with muscle soreness. Take immediately following post workout. You will need 10 grams
“Glutamine (abbreviated as Gln or Q) is one of the 20 amino acids encoded by the standard genetic code. It is not recognized as an essential amino acid, but may become conditionally essential in certain situations, including intensive athletic training or certain gastrointestinal disorders. Its side-chain is an amide formed by replacing the side-chain hydroxyl of glutamic acid with an amine functional group, making it the amide of glutamic acid. Its codons are CAA and CAG. In human blood, glutamine is the most abundant free amino acid, with a concentration of about 500–900 µmol/l.”
“Whey protein is a mixture of globular proteins isolated from whey, the liquid material created as a by-product of cheese production. Some preclinical studies in rodents have suggested that whey protein may possess anti-inflammatory or anti-cancer properties. The effects of whey protein on human health are of great interest and are currently being investigated as a way of reducing disease risk, as well as a possible supplementary treatment for several diseases.”
Whey protein is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community. Although whey proteins are responsible for some milk allergies, the major allergens in milk are the caseins.”
There are MANY different types of protein. Whey is what most people need that start out trying to build muscle. If you’re goal is to lose FAT(remember, no one CARES what you WEIGH, we are LOSING FAT, NOT WEIGHT!), be careful about calories/grams of protein. I use performance whey from Costco. (I am not paid to push products). It is 30gram of protein/140 calories. It only has 1 gram of sugar. This is ideal for those cutting sugar out of their diet.
Flaxseed- This is not “technically” a supplement. However, if your body is not digesting properly you will not lose weight. I throw a tablespoon of ground flaxseed in every shake. It makes it a bit gritty but it’s benefits out weigh the grit. Also low on the GI index (more info in a few paragraphs)
WATER!: Water is the ultimate in goodness for your body. Sufficient amounts of water are necessary to make your organs work. Your organs make your body function properly. Without giving yourself enough water each day, you’re letting your body down in a BIG WAY.
o helps carry nutrients and oxygen to your cells
o composes 75% of your brain
o Helps your body absorb NUTRIENTS
o Protects and cushions your vital organs
o Makes up 75% of YOUR MUSCLES!!!!
o Regulates your body temperature
o Composes 22% of your bones
o Moistens oxygen for BREATHING!
o Makes up 83% of your blood!
o Helps CONVERT food to energy
o Cushions your joints
o REMOVES WASTE!!
FOOD LIST: (LOW GI FOOD LIST)
What Is the Glycemic Index (GI)?
Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analyzing foods. Previously, most meal plans designed to improve blood sugar analyzed the total amount of carbohydrates (including sugars and starches) in the foods themselves. GI goes beyond this approach, looking at the impact of foods on our actual blood sugar. In other words, instead of counting the total amount of carbohydrates in foods in their unconsumed state, GI measures the actual impact of these foods on our blood sugar. We rank our WHFoods as being very low, low, medium, or high in their GI value. You can find a GI value for each individual food in its food profile. Just go to any food profile and take a look at the DRI%/DV% bar chart that is located towards the beginning of the article. At the top right-hand side of the chart you will find the food's GI value.
Why Is GI Important?
Over the past 15 years, low-GI diets have been associated with decreased risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, stroke, depression, chronic kidney disease, formation of gall stones, neural tube defects, formation of uterine fibroids, and cancers of the breast, colon, prostate, and pancreas. Taking advantage of these potential health benefits can be as simple as sticking with whole, natural foods that are either low or very low in their GI value. We've ranking all of our WHFoods as being either high GI, medium GI, low GI, or very low GI to make it easier for you to focus on foods whose GI values fall into the low or very low range (we've also done this for the herbs and spices we include on the website).
How Is GI Measured?
Typically, a food is consumed in whatever serving size will provide 50 grams (about 1.8 ounces) of available carbohydrates. Available carbohydrates (or avCHOs) are carbohydrates that get readily digested, absorbed, and metabolized by our body. These carbohydrates have a much greater impact on our blood sugar level than carbohydrates in general because carbohydrates in general include substances that aren't readily digested, absorbed, and metabolized. Insoluble fibers, for example, are carbohydrates that do not have an immediate impact on our blood sugar level because they cannot be readily digested. As a very general way of estimating available carbohydrates in a serving of food, researchers take the total amount of carbohydrates and subtract out the total amount of fiber. Available carbohydrates are what's left.
After 50 grams of available carbohydrates have been consumed, blood sugar levels are measured over a period of 2 hours. The results are plotted on a graph and summarized in what is called glucose AUC, or "area under the curve." Glucose AUC shows the immediate impact of the food on our blood sugar.
Measuring GI also requires a second step. In this second step, 50 grams of available carbohydrate are consumed, but this time the food involved is one of two reference foods: either white bread or pure sugar (glucose). Once again, blood sugar levels are measured over a period of 2 hours, and the glucose AUC is calculated. At this point, it is possible to compare the two results. The impact of the first food on our blood sugar is compared to the impact of either white bread or glucose itself. When these two results are compared, the impact of the white bread or glucose is arbitrarily given a value of 100 to make the comparison easier. As an example, let's say that researchers are trying to establish a GI for green peas and they decide to compare the impact of green peas on blood sugar to the impact of white bread. And in this example, let's say that a person consumes a starchy vegetable like green peas, and the glucose AUC (area under the curve) is 48% as large the glucose AUC when white bread is consumed. In this case, the GI for green peas would be established at 48% of 100, or 48. (In fact, this is precisely the GI that we use for green peas at WHFoods.)
THIS DIET IS EASY. You can eat everywhere. This is for all types of people, all levels of activity, and all levels of weight loss. You will feel full, you can eat vegetarian, or vegan! There is a lot of room to customize. Stay low on the index, and NO PROCESSED FOODS!!
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FOOD LIST!!- JUST stay under 50. Always eat a protein with a carb!