Now you have worked out your BMR, you have a good base to start your weight loss program. Eating less calories then your BMR will lead to body fat loss
_________
A simple example would be consuming 1800 calories when your BMR is 1900 means you will be losing weight.
_________
So why not just eat very little food so you don’t have so many calories to burn?
First and foremost Calories are not your enemy! It is vital to consume enough energy for your body to function properly. If it doesn’t get the energy it needs, it will go into survival mode. Your BMR will slow down dramatically because your body will think food is scarce and it will need the energy stored as fat for later use. Therefore low calorie consumption will be detrimental to your weight loss goals. And that is why proper diet and exercise should be used together to keeping your calorie intake under your BMR. Exercise is needed to keep your BMR running to its full potential, as you lose weight, your BMR slows down because your body has less mass to maintain.
_________
Another simple example would be consuming 1900 calories when your BMR is 1900 means you will be maintaining your weight. But if you burn 100 calories through exercise, you will again be burning body fat.
_________
How do you work out how many calories you consume a day? Focus on four things:-
Protein, which has 4 calories per a gram
Carbohydrates, which also have 4 calories per gram
Fat with 9 calories per gram
And alcohol, which has 7 calories per gram
As long as you know how much protein, carbs, fat and alcohol your food and drink contains, you can determine how many calories you consume. Use lists on the net of nutritional values of common food if the food packaging doesn’t contain a list.
‘Calorie counting’ is a useful component in a weight loss program. I believe it shouldn’t be unbearably strict because you’ll be setting yourself up for failure. Instead use it in conjunction with common sense. Find out how many calories in base ingredients ‘base’ ingredients of the foods you consume then look at other toppings. Learn how much of what is in each type of food. Eventually, you will have a good knowledge of what foods contain what nutrition amounts, and eating healthy will become second nature.
Monday, December 17, 2007
Saturday, December 15, 2007
Working out your basal metabolic rate
Losing body fat can seem like a daunting task, especially at the beginning of a program. Where do you start? A good first step is gaining an understanding of your basal metabolic rate (or BMR), and using it as a base.
What is basal metabolic rate? A simple definition is the amount of calories you burn while at rest. Your body must carry out certain processes to survive. Your body repairing and maintaining itself, your heart beating, the chemical processes of the body, even your brain working to control these processes etc. All of these processes require energy, and we get this energy from the food we consume.
Closely working out your BMR isn’t difficult. There are methods to work it out almost exactly, but without a lab and a whole bunch of technical equipment, it’s much easier to settle for an good estimate.
______________________
The Harris-Benedict equations are the best methods of determining your BMR:
For men =
66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women =
655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Now, if you use the imperial measurement system:
Divide your weight in pounds by 2.2 to workout your weight in kilograms.
E.g. Weight: 190 pounds / 2.2 = 86.3kg
Work out your height in inches (multiply each foot by 12 and add to the remaining inches) then multiply that amount by 2.54
5’ 10” (5 x 12 inches + 10 inches = 70 inches)
70 inches x 2.54= 177.8cm
Alternatively, use one of the many BMR calculators on the net.
_____________
Next post, we will look at how you can use your BMR in terms of weight loss.
What is basal metabolic rate? A simple definition is the amount of calories you burn while at rest. Your body must carry out certain processes to survive. Your body repairing and maintaining itself, your heart beating, the chemical processes of the body, even your brain working to control these processes etc. All of these processes require energy, and we get this energy from the food we consume.
Closely working out your BMR isn’t difficult. There are methods to work it out almost exactly, but without a lab and a whole bunch of technical equipment, it’s much easier to settle for an good estimate.
______________________
The Harris-Benedict equations are the best methods of determining your BMR:
For men =
66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age)
For women =
655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)
Now, if you use the imperial measurement system:
Divide your weight in pounds by 2.2 to workout your weight in kilograms.
E.g. Weight: 190 pounds / 2.2 = 86.3kg
Work out your height in inches (multiply each foot by 12 and add to the remaining inches) then multiply that amount by 2.54
5’ 10” (5 x 12 inches + 10 inches = 70 inches)
70 inches x 2.54= 177.8cm
Alternatively, use one of the many BMR calculators on the net.
_____________
Next post, we will look at how you can use your BMR in terms of weight loss.
Thursday, December 13, 2007
5 aspects of weight loss
What if there was a weight loss program that guaranteed fast, consistent and safe results? What if the same program also allowed you to eat a good variety of tasty foods? And what if it had other benefits such as increasing your energy levels, increasing your health level and contributes to a happier, more active life?
Would you give it a try?
If so make the commitment now and try this method for true body fat loss. By using the following guide you will be well on your way to losing that extra weight and keeping it off.
This method is focused around the following 5 factors, each as important as the next (excluding the last one, which is most important):
Metabolism
-The speed your metabolism burns calories can be increases through a variety of methods including eating 6 smaller meals throughout the day and increasing lean muscle mass.
-Find out your Basil metabolic rate (BMR) to find out how many calories your body need to function. Eat less then this number and your body will begin to break down fat stores to use as energy.
Diet
-Eating a good balanced diet will prevent quitting and wont slow down your metabolism the way ‘low carb’ diets do. Remember, as long as the amount of calories you consume is less then your BMR, you will be losing weight.
-Eat smaller meals 5-6 times a day. Not only will it help increase your metabolism, it will prevent hunger cravings from ruining your hard work.
Exercise
-Burning calories and improving metabolism speed through various types of exercise, and having fun while doing it.
-Increase lean muscle mass through strength building exercise. Muscle uses more energy to maintain then fat, so you will be burning more calories throughout the day.
Lifestyle
-Changing lifestyle factors that are damaging your chances of achieving your goals, and replacing them with positive habits. It might not be the easiest thing in the world to do, but it is by no means impossible.
Motivation and Dedication
-The first four factors wont help you unless you commit to using and improving them.
-Do what ever it takes to follow these steps. Use friends and family as support. Plan meals ahead, and exercise the same time each day. Set goals and reward yourself from achieving them.
That’s the basis for the program. Of course each aspect can be expanded upon, which I will be doing in future articles. But it is more then a start for anyone looking to really lose body fat and keep it off. Start making changes today, particularly in diet and lifestyle. Look at joining a gym. Learn to cook healthy meals. What ever you decide to do, do it today.
Would you give it a try?
If so make the commitment now and try this method for true body fat loss. By using the following guide you will be well on your way to losing that extra weight and keeping it off.
This method is focused around the following 5 factors, each as important as the next (excluding the last one, which is most important):
Metabolism
-The speed your metabolism burns calories can be increases through a variety of methods including eating 6 smaller meals throughout the day and increasing lean muscle mass.
-Find out your Basil metabolic rate (BMR) to find out how many calories your body need to function. Eat less then this number and your body will begin to break down fat stores to use as energy.
Diet
-Eating a good balanced diet will prevent quitting and wont slow down your metabolism the way ‘low carb’ diets do. Remember, as long as the amount of calories you consume is less then your BMR, you will be losing weight.
-Eat smaller meals 5-6 times a day. Not only will it help increase your metabolism, it will prevent hunger cravings from ruining your hard work.
Exercise
-Burning calories and improving metabolism speed through various types of exercise, and having fun while doing it.
-Increase lean muscle mass through strength building exercise. Muscle uses more energy to maintain then fat, so you will be burning more calories throughout the day.
Lifestyle
-Changing lifestyle factors that are damaging your chances of achieving your goals, and replacing them with positive habits. It might not be the easiest thing in the world to do, but it is by no means impossible.
Motivation and Dedication
-The first four factors wont help you unless you commit to using and improving them.
-Do what ever it takes to follow these steps. Use friends and family as support. Plan meals ahead, and exercise the same time each day. Set goals and reward yourself from achieving them.
That’s the basis for the program. Of course each aspect can be expanded upon, which I will be doing in future articles. But it is more then a start for anyone looking to really lose body fat and keep it off. Start making changes today, particularly in diet and lifestyle. Look at joining a gym. Learn to cook healthy meals. What ever you decide to do, do it today.
Sunday, December 2, 2007
Should you Use a Personal Trainer?
Personal Trainers were a thing for the rich and famous. Nowadays you can get a personal trainer at almost any gym. In fact most gyms and their high pressured sales people will probably try to convince you to add a personal trainer to your membership. The cost of a personal trainer is not included in your membership and it can be very expensive. There are some things though you should look at before you decide who you are going to use as your personal trainer. A lot of people like to use a personal trainer because the biggest pro to them is they motivate you and help you create a program that is right for you.
You do not have to belong to a gym to take advantage of a personal trainer. If you do belong to a gym, chances are you will be assigned a trainer and will have to assume that they have all the proper credentials. While it can save you the hassle of finding a trainer, the downside to being assigned a trainer is that you do not know if you mesh well together. If you do not belong to a gym or you do not belong to a gym that offers personal trainers, you can ask around for recommendations or you can look in your paper or even online. There are many types of trainers out there; some will come right to your home while others will ask you to come to them. The most important thing though to look at is if they are certified and have a degree in the exercise/nutrition field. You also want to make sure your trainer has a CPR and First Aid certification too. Do not be afraid to ask them to see a copy of their cards so you can make sure they are current.
You should always meet with a trainer before you sign up with them. This way you can ask those questions such as what their experience is and their motivational techniques. Some trainers use a tough love motivation while others try to be a little more understanding. Finding out which one they use will help you decide which method will motivate you more. You can also ask them how they plan to help you reach your goals as far as a workout plan and a meal plan. You can also find out what kind of packages they offer and if they have payment plans. These questions are important to make sure you have a trainer who will work well for you. After all you are paying them a lot of money and you don't want to get a trainer who does nothing for you.
If you meet with a trainer who begins to talk about supplements or any sort of diet pills they would recommend for you, politely thank them for their time and leave. These trainers are earning a commission for products they sell and may not have your best interest at heart.
Using a personal trainer can be a great way to get you on the right track for your fitness and workout. They will show you the best way to work out and what the right form is for strength training. Some people may benefit from one or two sessions with a trainer, while others might need them every step of the way. The chose is yours and do not let anyone pressure you into using a trainer if you are not ready to.
Author: Jess Harley
You do not have to belong to a gym to take advantage of a personal trainer. If you do belong to a gym, chances are you will be assigned a trainer and will have to assume that they have all the proper credentials. While it can save you the hassle of finding a trainer, the downside to being assigned a trainer is that you do not know if you mesh well together. If you do not belong to a gym or you do not belong to a gym that offers personal trainers, you can ask around for recommendations or you can look in your paper or even online. There are many types of trainers out there; some will come right to your home while others will ask you to come to them. The most important thing though to look at is if they are certified and have a degree in the exercise/nutrition field. You also want to make sure your trainer has a CPR and First Aid certification too. Do not be afraid to ask them to see a copy of their cards so you can make sure they are current.
You should always meet with a trainer before you sign up with them. This way you can ask those questions such as what their experience is and their motivational techniques. Some trainers use a tough love motivation while others try to be a little more understanding. Finding out which one they use will help you decide which method will motivate you more. You can also ask them how they plan to help you reach your goals as far as a workout plan and a meal plan. You can also find out what kind of packages they offer and if they have payment plans. These questions are important to make sure you have a trainer who will work well for you. After all you are paying them a lot of money and you don't want to get a trainer who does nothing for you.
If you meet with a trainer who begins to talk about supplements or any sort of diet pills they would recommend for you, politely thank them for their time and leave. These trainers are earning a commission for products they sell and may not have your best interest at heart.
Using a personal trainer can be a great way to get you on the right track for your fitness and workout. They will show you the best way to work out and what the right form is for strength training. Some people may benefit from one or two sessions with a trainer, while others might need them every step of the way. The chose is yours and do not let anyone pressure you into using a trainer if you are not ready to.
Author: Jess Harley
Weight-loss Bullshit
So I'm wearing my Exercise Scientist hat today.
And my Psychologist cardigan.
And my steel-capped, ass-kicking boots.
I may be blunt.
Okay, I will be.
But honest.
Possibly... politically incorrect.
Okay, probably.
Will possibly say what you don't want to hear.
Feel free to look away... now.
Hmm.. still here huh?
Thrill-seeker.
Crazy kid.
Even though I've spoken way too much for way too many years about getting in shape (in the course of my work)... and I'm kinda over it, recent events (stuff in the media here in Australia and several random conversations) have compelled me to write this post.
It seems we're still missing the point when it comes to losing weight (effectively and permanently).
If you, or someone you know, needs to lose weight, pay attention and/or pass this post along.
Conventional thinking tells us that losing weight is essentially a physiological process; lift this, run there, stretch that, get your heart rate up, decrease your calorie intake, no carbs after three (crapola) and increase your energy expenditure.
Mostly good advice.
And traditional approaches (by the medical profession and the fitness industry) tell us that weight loss is essentially about three key variables; exercise, food and lifestyle.
Oh yeh, and more education.
And to a point, they are right.
But only to a point.
I'm here to tell you that while exercise, food, lifestyle and education are indeed important variables in the process, without doubt, the biggest determinant of weight loss (or gain) is what's going on in that nine pound (four kilo) thing sitting on the top of our shoulders.
Yet the psychology of weight loss is rarely discussed (in any depth) by the 'experts'.
And in my humble opinion, that's because many of them don't get it.
It.. being the head stuff that goes with the body stuff.
If you have been, or are currently, overweight, then you absolutely know that losing weight is first and foremost a psychological and emotional process.
I was a fatty (200lbs, 90kgs at fourteen)... and when I got my head in the right place, my body followed.
I thought different, chose different(ly) and created different.
Q. What really determines weight loss (or gain)?
A. Attitude, thinking, self-control, mind-set and ultimately, decisions.
We know what to do.
But we don't do what we know.
We've never been more educated.
Yet we've never been fatter.
We've never had more resources.
And we've never made more excuses (heard them all).
We've never had more reasons to lose weight.
And we've never wasted more time.
But people don't wanna hear this message because it's too fundamental and obvious.
And it requires real effort, sacrifice, work and self-control.
No, we'd rather talk about weight-loss theory number ten million or the latest 'breakthrough' pill, powder, potion, product, gizmo or gadget.
Or that amazing new weight-loss book.
'Cause we need another one of those.
We want quick, easy, convenient and painless.
We are soft.
We are precious, lazy and lack self-control.
We are the quick-fix society.
And the instant-gratification generation.
And the fat generation.
We want an answer that doesn't require effort or sacrifice on our part.
And it is this mentality which keeps us (us, the society) fat.
If the answer to Global obesity was in fact, more education, information or resources, then we would all be getting leaner by the day because we've never been more educated, informed or equipped when it comes to diet, exercise, lifestyle and all that 'obesity-related stuff'.
Here's some random food for thought (nice book title)... on obesity.
(You can still look away at any time).
1. External change needs to be accompanied (or preceded) by, internal change (for it to be lasting).
2. Most people who lose weight regain it (over 95%) because they haven't really changed their attitude or thinking. They change their behaviours for a while but deep (deep, deep) down they haven't really changed their core thinking, beliefs, attitudes or standards. On a subconscious level many people are waiting for it (the diet, the fitness kick) to be over.. so they can go back to being 'normal'.
And when they do eat less and exercise more they (often) slide into a deprivation mentality... constantly telling themselves that they're 'missing out'.
3. If we tell ourselves that it will be a painful, horrible process... it will be (for everyone).
Attitude = outcome.
4. The sooner we stop looking for easy and start looking for effective... the sooner we'll start to see real (forever) change.
5. Weight-loss martyrs are a pain in the ass... "I've been so good... I've been so good."
6. While food, exercise and lifestyle are important ingredients in the weight-loss process... it is our head which determines how we eat, exercise and live.
Which in turn determines our physiological state.
7. The fat person with all the knowledge, education and resources... and a crap attitude.. will stay fat.
8. The fat person with limited knowledge, resources and genetic potential.. and a great attitude... will produce much better results every time.
9. The sooner we stop getting in shape for 'events' (weddings, birthdays, reunions, parties) and start getting in shape for life... the sooner we'll start to see forever results.
10. The fitness industry and medical profession have a one-dimensional approach to weight-loss; physical. This is ignorant, naive and ineffective. Losing weight (effectively) is a complex, multi-dimensional process (physical, emotional and psychological).
11. Losing weight is not about finding the right program, diet, supplement or drug; it's about finding the right attitude.
12. Many (okay, most) fat people make excuses and tell lies.
A lot.
Just ask the ex fat kid.
Yes, I know this sounds offensive but if you had experienced the thousands of conversations with as many fat people as I have... you'd know that I'm telling the truth.
You can get offended... or educated; it's a choice.
13. By the way, 'fat ' is not an insult (in this discussion)... it's a physiological state.
14. The sooner we call fat what it is (as opposed to deluding ourselves by calling each other full-figured, big-boned and heavy-set) the sooner we will get serious about addressing obesity in a real, practical, no bullshit way. Perhaps we should worry less about political correctness and more about heart disease, diabetes, bowel cancer and the plethora of other obesity-related conditions.
"Whatever you do.. don't mention the 'F' word.. you might hurt her feelings; she's not fat, she's... voluptuous!".
15. We love to play the blame game.
We wanna blame someone or something for our obesity.
It's a time thing.
It's a genetics thing.
As long as it's not a 'me' thing.
Otherwise I might have to get off my ass and take responsibility for my fat self.
If you're still talking to me, let me know your thoughts and where you're from.
PS. If you want to explore this subject in greater detail, there's a book called FATTITUDE which ain't too shabby. Not sure about the author.. but apparently the book's okay.
Author: Craig Harper
And my Psychologist cardigan.
And my steel-capped, ass-kicking boots.
I may be blunt.
Okay, I will be.
But honest.
Possibly... politically incorrect.
Okay, probably.
Will possibly say what you don't want to hear.
Feel free to look away... now.
Hmm.. still here huh?
Thrill-seeker.
Crazy kid.
Even though I've spoken way too much for way too many years about getting in shape (in the course of my work)... and I'm kinda over it, recent events (stuff in the media here in Australia and several random conversations) have compelled me to write this post.
It seems we're still missing the point when it comes to losing weight (effectively and permanently).
If you, or someone you know, needs to lose weight, pay attention and/or pass this post along.
Conventional thinking tells us that losing weight is essentially a physiological process; lift this, run there, stretch that, get your heart rate up, decrease your calorie intake, no carbs after three (crapola) and increase your energy expenditure.
Mostly good advice.
And traditional approaches (by the medical profession and the fitness industry) tell us that weight loss is essentially about three key variables; exercise, food and lifestyle.
Oh yeh, and more education.
And to a point, they are right.
But only to a point.
I'm here to tell you that while exercise, food, lifestyle and education are indeed important variables in the process, without doubt, the biggest determinant of weight loss (or gain) is what's going on in that nine pound (four kilo) thing sitting on the top of our shoulders.
Yet the psychology of weight loss is rarely discussed (in any depth) by the 'experts'.
And in my humble opinion, that's because many of them don't get it.
It.. being the head stuff that goes with the body stuff.
If you have been, or are currently, overweight, then you absolutely know that losing weight is first and foremost a psychological and emotional process.
I was a fatty (200lbs, 90kgs at fourteen)... and when I got my head in the right place, my body followed.
I thought different, chose different(ly) and created different.
Q. What really determines weight loss (or gain)?
A. Attitude, thinking, self-control, mind-set and ultimately, decisions.
We know what to do.
But we don't do what we know.
We've never been more educated.
Yet we've never been fatter.
We've never had more resources.
And we've never made more excuses (heard them all).
We've never had more reasons to lose weight.
And we've never wasted more time.
But people don't wanna hear this message because it's too fundamental and obvious.
And it requires real effort, sacrifice, work and self-control.
No, we'd rather talk about weight-loss theory number ten million or the latest 'breakthrough' pill, powder, potion, product, gizmo or gadget.
Or that amazing new weight-loss book.
'Cause we need another one of those.
We want quick, easy, convenient and painless.
We are soft.
We are precious, lazy and lack self-control.
We are the quick-fix society.
And the instant-gratification generation.
And the fat generation.
We want an answer that doesn't require effort or sacrifice on our part.
And it is this mentality which keeps us (us, the society) fat.
If the answer to Global obesity was in fact, more education, information or resources, then we would all be getting leaner by the day because we've never been more educated, informed or equipped when it comes to diet, exercise, lifestyle and all that 'obesity-related stuff'.
Here's some random food for thought (nice book title)... on obesity.
(You can still look away at any time).
1. External change needs to be accompanied (or preceded) by, internal change (for it to be lasting).
2. Most people who lose weight regain it (over 95%) because they haven't really changed their attitude or thinking. They change their behaviours for a while but deep (deep, deep) down they haven't really changed their core thinking, beliefs, attitudes or standards. On a subconscious level many people are waiting for it (the diet, the fitness kick) to be over.. so they can go back to being 'normal'.
And when they do eat less and exercise more they (often) slide into a deprivation mentality... constantly telling themselves that they're 'missing out'.
3. If we tell ourselves that it will be a painful, horrible process... it will be (for everyone).
Attitude = outcome.
4. The sooner we stop looking for easy and start looking for effective... the sooner we'll start to see real (forever) change.
5. Weight-loss martyrs are a pain in the ass... "I've been so good... I've been so good."
6. While food, exercise and lifestyle are important ingredients in the weight-loss process... it is our head which determines how we eat, exercise and live.
Which in turn determines our physiological state.
7. The fat person with all the knowledge, education and resources... and a crap attitude.. will stay fat.
8. The fat person with limited knowledge, resources and genetic potential.. and a great attitude... will produce much better results every time.
9. The sooner we stop getting in shape for 'events' (weddings, birthdays, reunions, parties) and start getting in shape for life... the sooner we'll start to see forever results.
10. The fitness industry and medical profession have a one-dimensional approach to weight-loss; physical. This is ignorant, naive and ineffective. Losing weight (effectively) is a complex, multi-dimensional process (physical, emotional and psychological).
11. Losing weight is not about finding the right program, diet, supplement or drug; it's about finding the right attitude.
12. Many (okay, most) fat people make excuses and tell lies.
A lot.
Just ask the ex fat kid.
Yes, I know this sounds offensive but if you had experienced the thousands of conversations with as many fat people as I have... you'd know that I'm telling the truth.
You can get offended... or educated; it's a choice.
13. By the way, 'fat ' is not an insult (in this discussion)... it's a physiological state.
14. The sooner we call fat what it is (as opposed to deluding ourselves by calling each other full-figured, big-boned and heavy-set) the sooner we will get serious about addressing obesity in a real, practical, no bullshit way. Perhaps we should worry less about political correctness and more about heart disease, diabetes, bowel cancer and the plethora of other obesity-related conditions.
"Whatever you do.. don't mention the 'F' word.. you might hurt her feelings; she's not fat, she's... voluptuous!".
15. We love to play the blame game.
We wanna blame someone or something for our obesity.
It's a time thing.
It's a genetics thing.
As long as it's not a 'me' thing.
Otherwise I might have to get off my ass and take responsibility for my fat self.
If you're still talking to me, let me know your thoughts and where you're from.
PS. If you want to explore this subject in greater detail, there's a book called FATTITUDE which ain't too shabby. Not sure about the author.. but apparently the book's okay.
Author: Craig Harper
Glycemic Index - The Basics
The glycemic index (GI) ranks carbohydrates in food on a scale of 0 to 100 by the effect they have on blood sugar levels after they are eaten. Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and how long it stays high depends on the GI and the quantity. A food's effect on one's blood sugar also depends on what is eaten at the same time, the portion size, and how it's prepared.
High GI foods are digested and absorbed quickly, which results in very noticeable fluctuations in blood sugar and insulin levels. Low-GI foods digest and are absorbed slowly, which causes only gradual rises in blood sugar and insulin levels. Carbohydrates that break down slowly and release glucose gradually into the blood stream are said to be more beneficial to your health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes. Additionally, a diet with a lower glycemic index is beneficial to weight management because it helps control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
As a companion to the GI, the glycemic load (GL) is more specific as it calculates the combined value of one or more foods' glycemic indexes. The GL can be used to show the effects of one food, a whole meal, a day's worth or many days' worth of meals. Glycemic load for a single serving of a food can be calculated by multiplying its GI by its carbohydrates and then dividing by 100. This number gives an idea of what effect a portion of the particular food has on blood sugar.
Some studies show that the glycemic load of a person's diet may be more significant than the glycemic index of the individual foods eaten. Results show that women with the highest glycemic load may have triple the risk of developing colorectal cancer than those with the lowest glycemic load. Additionally, men and women with the highest glycemic load were 80 percent more likely to develop colon cancer as compared to those with the lowest load.
It is recommended that you eat a diet emphasizing vegetables, fruits, whole grains and beans to help lower risk of cancers and heart disease. Recent studies have shown that individuals who followed a low GI diet over the years may have a significantly lower risk of developing type 2 diabetes and heart disease than others, taking into consideration the specifics of the two diets being compared. A high glycemic load may also raise the risk of uterine and stomach cancer by at least 24 percent as compared with lower glycemic loads. Diets that repeatedly raise blood sugar levels seemingly cause insulin levels to soar. Research has shown that insulin and insulin-related growth factors appear to promote the development of some cancers.
Keep in mind that a diet with a low glycemic load alone will not protect against disease. Other factors have to be considered such as the amount of vegetables, fruits and unrefined whole grains or amounts of meat that make up the diet. Additionally, a low-glycemic diet alone will not guarantee weight loss. Gaining or losing weight depends on the balance between the calories consumed and calories burned. It doesn't matter if you strictly eat only meals and snacks with a low glycemic load if you eat too much of it. You have to have an even balance of diet and exercise to keep from gaining weight.
Be sure to monitor portion sizes with foods like rice, pasta or noodles to keep the overall GL of your diet in check. While the benefits of eating low GI carbs at every meal are evident, you don't necessarily have to cut out all the high GI stuff. It's fine to enjoy baked goods and treats, just don't overdo it and be sure to combine those high GI products with protein foods and low GI carbs such as fruit or legumes to keep your overall GI at a medium level.
Low carb diets are popular in many countries, but especially in the United States. keep in mind, however, that eating a low-carb diet, if that diet consists of soft drinks and super-sized baked goods made with refined flour, are really not beneficial. It's more beneifical to eat high carb foods that are healthy than to eat low carb foods that aren't. If you eat at least one healthy, low GI food at each meal, there's a good chance that you're eating a diet that will help keep your blood glucose at a good level and provide you with the proper balance of carbohydrates, fats and proteins.
Foods with a GI of 55 or less are considered low GI and include foods like most fruits and vegetables (except potatoes), whole grains, low-fat yogurt, pasta, and even Peanut M & M's. Medium GI foods have a GI of 56 - 69 and include things like sugar, many types of candy bars, raisins, angel food cake, croissants, and some brown rices. Foods with a GI of 70 or more are high GI and some examples are corn flakes, rice cakes, jelly beans, bagels, baked potatoes, some white rices, and white bread. In addition, some reports have shown that alcoholic beverages have low GI values, although beer, as the exception, has a moderate GI. Recent studies have shown consuming an alcoholic beverage prior to a meal can reduce the GI of the meal by 15%.
Author: Denise Villani
High GI foods are digested and absorbed quickly, which results in very noticeable fluctuations in blood sugar and insulin levels. Low-GI foods digest and are absorbed slowly, which causes only gradual rises in blood sugar and insulin levels. Carbohydrates that break down slowly and release glucose gradually into the blood stream are said to be more beneficial to your health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes. Additionally, a diet with a lower glycemic index is beneficial to weight management because it helps control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
As a companion to the GI, the glycemic load (GL) is more specific as it calculates the combined value of one or more foods' glycemic indexes. The GL can be used to show the effects of one food, a whole meal, a day's worth or many days' worth of meals. Glycemic load for a single serving of a food can be calculated by multiplying its GI by its carbohydrates and then dividing by 100. This number gives an idea of what effect a portion of the particular food has on blood sugar.
Some studies show that the glycemic load of a person's diet may be more significant than the glycemic index of the individual foods eaten. Results show that women with the highest glycemic load may have triple the risk of developing colorectal cancer than those with the lowest glycemic load. Additionally, men and women with the highest glycemic load were 80 percent more likely to develop colon cancer as compared to those with the lowest load.
It is recommended that you eat a diet emphasizing vegetables, fruits, whole grains and beans to help lower risk of cancers and heart disease. Recent studies have shown that individuals who followed a low GI diet over the years may have a significantly lower risk of developing type 2 diabetes and heart disease than others, taking into consideration the specifics of the two diets being compared. A high glycemic load may also raise the risk of uterine and stomach cancer by at least 24 percent as compared with lower glycemic loads. Diets that repeatedly raise blood sugar levels seemingly cause insulin levels to soar. Research has shown that insulin and insulin-related growth factors appear to promote the development of some cancers.
Keep in mind that a diet with a low glycemic load alone will not protect against disease. Other factors have to be considered such as the amount of vegetables, fruits and unrefined whole grains or amounts of meat that make up the diet. Additionally, a low-glycemic diet alone will not guarantee weight loss. Gaining or losing weight depends on the balance between the calories consumed and calories burned. It doesn't matter if you strictly eat only meals and snacks with a low glycemic load if you eat too much of it. You have to have an even balance of diet and exercise to keep from gaining weight.
Be sure to monitor portion sizes with foods like rice, pasta or noodles to keep the overall GL of your diet in check. While the benefits of eating low GI carbs at every meal are evident, you don't necessarily have to cut out all the high GI stuff. It's fine to enjoy baked goods and treats, just don't overdo it and be sure to combine those high GI products with protein foods and low GI carbs such as fruit or legumes to keep your overall GI at a medium level.
Low carb diets are popular in many countries, but especially in the United States. keep in mind, however, that eating a low-carb diet, if that diet consists of soft drinks and super-sized baked goods made with refined flour, are really not beneficial. It's more beneifical to eat high carb foods that are healthy than to eat low carb foods that aren't. If you eat at least one healthy, low GI food at each meal, there's a good chance that you're eating a diet that will help keep your blood glucose at a good level and provide you with the proper balance of carbohydrates, fats and proteins.
Foods with a GI of 55 or less are considered low GI and include foods like most fruits and vegetables (except potatoes), whole grains, low-fat yogurt, pasta, and even Peanut M & M's. Medium GI foods have a GI of 56 - 69 and include things like sugar, many types of candy bars, raisins, angel food cake, croissants, and some brown rices. Foods with a GI of 70 or more are high GI and some examples are corn flakes, rice cakes, jelly beans, bagels, baked potatoes, some white rices, and white bread. In addition, some reports have shown that alcoholic beverages have low GI values, although beer, as the exception, has a moderate GI. Recent studies have shown consuming an alcoholic beverage prior to a meal can reduce the GI of the meal by 15%.
Author: Denise Villani
Glycemic Index - The Basics
The glycemic index (GI) ranks carbohydrates in food on a scale of 0 to 100 by the effect they have on blood sugar levels after they are eaten. Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and how long it stays high depends on the GI and the quantity. A food's effect on one's blood sugar also depends on what is eaten at the same time, the portion size, and how it's prepared.
High GI foods are digested and absorbed quickly, which results in very noticeable fluctuations in blood sugar and insulin levels. Low-GI foods digest and are absorbed slowly, which causes only gradual rises in blood sugar and insulin levels. Carbohydrates that break down slowly and release glucose gradually into the blood stream are said to be more beneficial to your health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes. Additionally, a diet with a lower glycemic index is beneficial to weight management because it helps control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
As a companion to the GI, the glycemic load (GL) is more specific as it calculates the combined value of one or more foods' glycemic indexes. The GL can be used to show the effects of one food, a whole meal, a day's worth or many days' worth of meals. Glycemic load for a single serving of a food can be calculated by multiplying its GI by its carbohydrates and then dividing by 100. This number gives an idea of what effect a portion of the particular food has on blood sugar.
Some studies show that the glycemic load of a person's diet may be more significant than the glycemic index of the individual foods eaten. Results show that women with the highest glycemic load may have triple the risk of developing colorectal cancer than those with the lowest glycemic load. Additionally, men and women with the highest glycemic load were 80 percent more likely to develop colon cancer as compared to those with the lowest load.
It is recommended that you eat a diet emphasizing vegetables, fruits, whole grains and beans to help lower risk of cancers and heart disease. Recent studies have shown that individuals who followed a low GI diet over the years may have a significantly lower risk of developing type 2 diabetes and heart disease than others, taking into consideration the specifics of the two diets being compared. A high glycemic load may also raise the risk of uterine and stomach cancer by at least 24 percent as compared with lower glycemic loads. Diets that repeatedly raise blood sugar levels seemingly cause insulin levels to soar. Research has shown that insulin and insulin-related growth factors appear to promote the development of some cancers.
Keep in mind that a diet with a low glycemic load alone will not protect against disease. Other factors have to be considered such as the amount of vegetables, fruits and unrefined whole grains or amounts of meat that make up the diet. Additionally, a low-glycemic diet alone will not guarantee weight loss. Gaining or losing weight depends on the balance between the calories consumed and calories burned. It doesn't matter if you strictly eat only meals and snacks with a low glycemic load if you eat too much of it. You have to have an even balance of diet and exercise to keep from gaining weight.
Be sure to monitor portion sizes with foods like rice, pasta or noodles to keep the overall GL of your diet in check. While the benefits of eating low GI carbs at every meal are evident, you don't necessarily have to cut out all the high GI stuff. It's fine to enjoy baked goods and treats, just don't overdo it and be sure to combine those high GI products with protein foods and low GI carbs such as fruit or legumes to keep your overall GI at a medium level.
Low carb diets are popular in many countries, but especially in the United States. keep in mind, however, that eating a low-carb diet, if that diet consists of soft drinks and super-sized baked goods made with refined flour, are really not beneficial. It's more beneifical to eat high carb foods that are healthy than to eat low carb foods that aren't. If you eat at least one healthy, low GI food at each meal, there's a good chance that you're eating a diet that will help keep your blood glucose at a good level and provide you with the proper balance of carbohydrates, fats and proteins.
Foods with a GI of 55 or less are considered low GI and include foods like most fruits and vegetables (except potatoes), whole grains, low-fat yogurt, pasta, and even Peanut M & M's. Medium GI foods have a GI of 56 - 69 and include things like sugar, many types of candy bars, raisins, angel food cake, croissants, and some brown rices. Foods with a GI of 70 or more are high GI and some examples are corn flakes, rice cakes, jelly beans, bagels, baked potatoes, some white rices, and white bread. In addition, some reports have shown that alcoholic beverages have low GI values, although beer, as the exception, has a moderate GI. Recent studies have shown consuming an alcoholic beverage prior to a meal can reduce the GI of the meal by 15%.
Author: Denise Villani
High GI foods are digested and absorbed quickly, which results in very noticeable fluctuations in blood sugar and insulin levels. Low-GI foods digest and are absorbed slowly, which causes only gradual rises in blood sugar and insulin levels. Carbohydrates that break down slowly and release glucose gradually into the blood stream are said to be more beneficial to your health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes. Additionally, a diet with a lower glycemic index is beneficial to weight management because it helps control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.
As a companion to the GI, the glycemic load (GL) is more specific as it calculates the combined value of one or more foods' glycemic indexes. The GL can be used to show the effects of one food, a whole meal, a day's worth or many days' worth of meals. Glycemic load for a single serving of a food can be calculated by multiplying its GI by its carbohydrates and then dividing by 100. This number gives an idea of what effect a portion of the particular food has on blood sugar.
Some studies show that the glycemic load of a person's diet may be more significant than the glycemic index of the individual foods eaten. Results show that women with the highest glycemic load may have triple the risk of developing colorectal cancer than those with the lowest glycemic load. Additionally, men and women with the highest glycemic load were 80 percent more likely to develop colon cancer as compared to those with the lowest load.
It is recommended that you eat a diet emphasizing vegetables, fruits, whole grains and beans to help lower risk of cancers and heart disease. Recent studies have shown that individuals who followed a low GI diet over the years may have a significantly lower risk of developing type 2 diabetes and heart disease than others, taking into consideration the specifics of the two diets being compared. A high glycemic load may also raise the risk of uterine and stomach cancer by at least 24 percent as compared with lower glycemic loads. Diets that repeatedly raise blood sugar levels seemingly cause insulin levels to soar. Research has shown that insulin and insulin-related growth factors appear to promote the development of some cancers.
Keep in mind that a diet with a low glycemic load alone will not protect against disease. Other factors have to be considered such as the amount of vegetables, fruits and unrefined whole grains or amounts of meat that make up the diet. Additionally, a low-glycemic diet alone will not guarantee weight loss. Gaining or losing weight depends on the balance between the calories consumed and calories burned. It doesn't matter if you strictly eat only meals and snacks with a low glycemic load if you eat too much of it. You have to have an even balance of diet and exercise to keep from gaining weight.
Be sure to monitor portion sizes with foods like rice, pasta or noodles to keep the overall GL of your diet in check. While the benefits of eating low GI carbs at every meal are evident, you don't necessarily have to cut out all the high GI stuff. It's fine to enjoy baked goods and treats, just don't overdo it and be sure to combine those high GI products with protein foods and low GI carbs such as fruit or legumes to keep your overall GI at a medium level.
Low carb diets are popular in many countries, but especially in the United States. keep in mind, however, that eating a low-carb diet, if that diet consists of soft drinks and super-sized baked goods made with refined flour, are really not beneficial. It's more beneifical to eat high carb foods that are healthy than to eat low carb foods that aren't. If you eat at least one healthy, low GI food at each meal, there's a good chance that you're eating a diet that will help keep your blood glucose at a good level and provide you with the proper balance of carbohydrates, fats and proteins.
Foods with a GI of 55 or less are considered low GI and include foods like most fruits and vegetables (except potatoes), whole grains, low-fat yogurt, pasta, and even Peanut M & M's. Medium GI foods have a GI of 56 - 69 and include things like sugar, many types of candy bars, raisins, angel food cake, croissants, and some brown rices. Foods with a GI of 70 or more are high GI and some examples are corn flakes, rice cakes, jelly beans, bagels, baked potatoes, some white rices, and white bread. In addition, some reports have shown that alcoholic beverages have low GI values, although beer, as the exception, has a moderate GI. Recent studies have shown consuming an alcoholic beverage prior to a meal can reduce the GI of the meal by 15%.
Author: Denise Villani
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