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Vianesa Vargas of Take Care Project Inc brings wellness products to help busy moms to be their very best. Find informative exercise/nutrition tips and articles on a wide range of topics for mom on Vianesa's Transforming the Balanced Mom [link widoczny dla zalogowanych] Blog and Drop by Facebook to see the weekly Q&A call schedule. [link widoczny dla zalogowanych] Don't forget to sign up for the Take Care newsletter - filled with information moms won't see anywhere else.
Now that the New Year is here, are you finding yourself looking for a new diet to start? Recent [link widoczny dla zalogowanych] research found that one of the most consistent predictors [link widoczny dla zalogowanych] of weight gain was people [link widoczny dla zalogowanych] who had been on a diet! That's right, 95% of people who go on a diet weighed more 12 months later than they did before they started the diet!
The best way to lose weight is to change the way you eat on a regular basis, not simply try and restrict yourself for a few weeks. However, there is one diet that many doctors and nutritionists recommend, because it aims to do exactly that - change the way you eat on a permanent basis.
The GI diet:
The GI diet aims to teach you which foods you should focus on long-term - and which you should avoid! The GI diet wasn't developed by [link widoczny dla zalogowanych] a celebrity, or someone trying to make a fast buck (though plenty have cashed in since).
The GI diet is based on the [link widoczny dla zalogowanych] glycemic index (GI) of foods - a ranking of carbohydrates based [link widoczny dla zalogowanych] on their immediate effect on blood sugar levels. In other words, it helps you to identify (and avoid) the foods that lead to the insulin response.
Thus carbohydrates that break down quickly during digestion have a high GI score, while those that break down slowly have a lower GI score. Foods are ranked as:
- Low GI (55 or less)
- Medium GI (56 - 69)
- High GI (70+)
The aim of the GI diet is to eat foods that are low on the GI scale. Low GI foods, which release glucose gradually into the blood stream, have the following benefits:
- They produce a smaller rise in blood sugar levels
- They can help you lose [link widoczny dla zalogowanych] weight
- They re-fuel the body's glycogen stores better
- They are a better source of energy for prolonged physical efforts
All of this [link widoczny dla zalogowanych] makes [link widoczny dla zalogowanych] the GI diet both an effective way to lose weight, and a healthy way to eat. Eating low GI is easy if you follow these simple rules:
- Try to choose most of your carbs from the low GI list
- Eat plenty of fruit and vegetables (except potatoes)
- Choose whole grains as much as possible; in general whole grains have a low GI, because their high fiber content slows digestion
- It's the GI score for the whole meal that counts, so adding quality protein or fat will lower the GI level of a meal
- Don't use this plan as a license to fill up on low-GI foods that are high in calories, such as Snickers!
Some other considerations:
- Eat regularly
- Drink plenty of water
- Avoid highly processed foods - if there are more than two ingredients you can't pronounce or don't know what they are, [link widoczny dla zalogowanych] avoid it.
Focus on:
- Fruit
- Vegetables
- Lean protein
- Whole grain carbs
There are literally hundreds of GI books on the market now, plus innumerable web sites dedicating themselves to weight loss, so finding information and recipes is easy.
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