Glycemic Index and Weight Loss in Scottsdale and Chandler
The glycemic index (GI) is a measuring system that shows how foods containing carbohydrates raise blood sugar levels. GI uses a scale of 0 to 100, with pure glucose measured at a GI of 100. Foods with high GI are foods that are rapidly digested and absorbed and result in fluctuations in blood sugar levels. Low GI foods are slowly digested and absorbed; therefore they produce gradual rises in blood sugar levels and have proven health benefits and promote weight loss.
Why is Glycemic Index Important?
If your blood sugar drops too low, you may become lethargic and experience increased hunger. If it spikes too high, your brain signals the pancreas to release more insulin to bring the blood sugar back down. This is tricky because the faster your blood sugar increases, the more likely it is that your body will release excessive amounts of insulin and drive the blood sugar levels down too low.
The theory behind glycemic index is that you can minimize blood sugar related problems by identifying and avoiding foods that have the greatest effect on your blood sugar. Low GI diets have been associated with weight loss and decreased risk of various chronic conditions such as diabetes, cardiovascular disease, metabolic syndrome, stroke, depression, kidney disease and many more.
Glycemic Index of Foods
Some common glycemic index interpretations are:
- Low GI (55 or less): beans, small seeds, most whole grains, most vegetables, most sweet fruits (mangoes, strawberries, peaches), tagatose which is a natural sweetener and fructose or fruit sugar. These are the foods that will absorb slowly and increase blood sugar levels gradually.
- Medium GI (56-69): not intact whole wheat or enriched wheat, pita bread, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, sucrose and banana.
- High GI (70 and above): white bread, white rice, corn flakes, processed breakfast cereals, glucose, potatoes, parsnip and bagels. These are the foods that cause your blood sugar levels to fluctuate quickly from low to high.
Glycemic Index and Weight Loss
Your body is going to perform at its best when blood sugar levels are relatively constant. Low glycemic index diets are beneficial for weight control because they help control appetite and delay hunger while keeping your blood sugar levels at a normal level. If your blood sugar levels fluctuate frequently this can increase hunger and may lead to overeating.
Glycemic index diets are different from low-carb diets because they do not have you count carbs. In fact, a low GI diet will steer you towards certain carbohydrates that will keep your blood sugar relatively balanced.
A low glycemic index diet may be right for you if:
- You want to change blood sugar imbalances related to your current diet
- You want to change your overall eating habits
- You don’t want to count calories or carbs
- Want a long-term diet you can stick to
Consult your doctor or weight loss specialist if you believe that a glycemic index diet is right for you. Your doctor can help you decide which weight loss approach will benefit you the most.
When we eat, it isn’t always because we’re hungry. Sometimes when we feel emotions like stress, anger, sadness or boredom, we turn to food for comfort, hoping that it will soothe some of the complex emotions we’re dealing with. Unfortunately, this often leaves us feeling worse.
Emotional eating happens when we eat because of emotions instead of hunger, and it’s a frequent cause of overeating. Everyone experiences emotional eating to some degree, but by learning how to anticipate and overcome it, you can help yourself achieve better health and lasting weight loss.
Eliminating Dieter’s Mentality
Many different diets can lead us to form rigid rules about what we should and should not eat. When we get stuck in a dieter’s mentality, we may deeply scrutinize our choices and feel angry or guilty when we eat something we believe to be bad.
Unfortunately, when we make eating choices based on inflexible rules and depriving ourselves of certain foods, it can make our desire to eat “bad” foods even stronger.
Carbohydrates and Weight Loss
Because carbohydrates can be used as a primary energy source by our bodies, they have an important role in our diets. However, many people eat carbs in excess, and this often contributes to weight gain. During your weight loss program, you’ll be reducing your carb intake, which will help you avoid the fat buildup caused by high carbohydrate consumption and take advantage of your body’s ability to burn fat.
Dining Out during Medical Weight Loss
Because preparing your own food at home will keep you in complete control of your diet, it’s the best way to ensure a healthy meal. You should try to keep eating out to a minimum during your medical weight loss program, which you can do by:
- Eating breakfast at home or bringing your own breakfast to work
- Bringing your lunch from home every day
- Cooking dinner at home at least five nights per week, and every night if possible
Reading Food Labels
This question has so many potential answers that it can be overwhelming to find the right one. Fortunately, there’s a tool that can help us make more informed eating decisions: the nutrition label.
Nutrition labels can tell us exactly what’s in our food before we eat it. If you know how to read nutrition labels, they can help you stick with a nutritious diet during your weight loss program and beyond.
Low Calorie Diets
While some weight loss diets focus on eliminating one food group or reducing the amount of food eaten at certain times of the day, a medically monitored low calorie diet is one of the most effective methods for achieving long-term weight loss.
Calories and Weight Loss
A calorie is a unit of energy. Each of us uses a certain amount of calories daily to perform tasks, like sleeping, walking and talking.
Mindful Eating Strategies
During your medical weight loss program, it’s important to develop healthy eating habits. Mindful eating is a way of eating that involves complete awareness of your food and how you digest it. It can be a useful tool when it comes to digestion, portion control, losing weight and eliminating “mindless” eating. In fact, mindful eating can even enhance how enjoyable your meal is.
Dietary Fats and Medical Weight Loss in Scottsdale and Chandler
There are many types of fats, and most foods contain a variety of fats. Your body produces its own fat from excess calories while some fats are found in foods from plants and animals. These are known as dietary fats. Dietary fats, along with protein and carbohydrates, provide your body with energy. Although many people think of fat negatively, it is essential to your health because it supports a number of your body’s functions. Not all fats are bad. In fact, some even promote good health.
Healthy Eating for Weight Loss
The path to sustainable weight loss is paved with healthy eating habits that last a lifetime. This is especially true for anyone in a medical weight loss program. Developing healthy eating habits can help you lose weight and keep it off without feeling hungry.
Share a Meal
Avoid eating alone. Sharing healthy meals with others provides many social and emotional benefits – good company makes food taste better. Eating with others also provides subconscious clues about healthy choices, portion sizes, and a cue to stop eating. Dining alone, especially in front of the television or computer, leads to mindless overeating and habitual snacking.