What is low glycemic index? Why does it work to help you lose weight?
Low glycemic index foods break down into sugars very slowly giving you long lasting energy that keeps you going for long periods of time. Thus you don’t feel hungry as often and those cravings disappear and over a period of time you start to lose weight with moderate exercise. Plus this diet will level out your blood sugar keeping you from feeling the need to eat all the time.
This diet is simple, eat three normal meals a day (1600 to 2000 calories a day for women, and 2000 t0 2500 calories each day for men) and also 3 small snacks a day and make sure you eat as many low glycemic index foods as possible… and also exercise for one hour a day.
Here are some great examples of low glycemic index fruits: Apples, oranges, cantaloupe, cherries, grapes, kiwi, strawberries, peaches, plums, figs, dates, pears, grapefruit, and bananas.
Here are some examples of low glycemic index fresh veggies: Mushrooms, pumpkin, celery, cabbage, beets, broccoli, cucumber, lettuce, yams, sweet potatoes, zucchini, and all salad types of veggies too.
You can have high fiber cereals in moderation because they are low glycemic index and also a small portion of whole grain breads such as pumpernickel or whole wheat tortillas.
Also you can have low fat or Greek yogurt or soy milk or sunflower seed milk in moderation.
Plus eat whole grains such as bulgur wheat, brown rice, and barley because they break down into sugars slowly. Also include in your diet legumes such as lentils, chickpeas, mung beans, kidney beans, soy beans, and lima beans because they contain fiber that slows down digestion and thus they have a low glycemic index.
Eat protein in the form of eggs, chicken, and fish… plus a small amount of oil, canola oil, or sunflower seed oil.
Get out and walk, swim, bike, weight train or any other kind of exercise that you want to do for one hour a day, or you can also break that down into 3 – 20 minute workouts.
Eat as many low glycemic veggies and fruits as possible, and then add some low glycemic grains.
Dr. Paul Haider – Master Herbalist, Counselor, and Spiritual Advisor for over 20 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider, Healing Herbs, Center for Creative Living Church, Meditation for the Soul, and Relax Into Success, plus Punjab Teas. www.paulhaider.com