Impact of the Glycemic index on Weight Loss.

Glycemic index (GI)

Glycemic Index is the rate at which the sugar level rises in your body on the consumption of a particular food. Low GI foods increase the rate gradually thus providing satiety. High GI foods increase the rate quickly. For weight loss low GI foods are recommended. The high fiber sources provide satiety and would prevent you from snacking. Also, moderation is the key, so consume carbs in moderation.

Weight loss could occur without having to try the fad diets that imposes drastic dietary changes. With few dietary and lifestyle modifications, one could shed those extra pounds in a healthy way without any negative repercussions.

Cut down sugars completely, by sugars I mean the table sugar and not carbohydrates. Sugar simply adds on to your calorie intake, It is nutrition free, so cut it off completely from your diet.

Cutting sugar from diet help to lose a lot of weight at a faster pace.

Carbohydrate restriction is not a wise choice. Glucose from carbohydrates is essential to fuel your brain. But consuming carbs in moderation would help you to lose weight. Prefer complex carbohydrates, the carbohydrates, which contain more nutrients and high fiber.

Low Glycemic index Foods

1. Oates
2. Sweet potato
3. Most fruits
4. Non-starchy vegetables
5. Brown rice
6. Whole wheat bread
7. Lentils

High Glycemic index Foods

1. White bread
2. cookies
3. Soda drink
4. White potato
5. Refined flour and Sugar
6. Breakfast cereal
7. instant pasta

Do’s and Don’ts:

Protein intake is crucial for the proper functioning of the body and for gaining muscle. Increase the intake of protein for quick weight loss. Lean meat, egg white, pulses are great sources of protein.

Reduce the intake of fat. Use only 2tsp of oil for the entire day. Consume nuts to avoid deficiency of fat-soluble vitamins

Fibrous Vegetables and fruits provide essential vitamins and minerals for your body as well as helps you to cut down carbs. Consume more vegetables in the diet, so that it would be easy to reduce the carbs level in your diet, as the vegetables would provide fullness to a certain level.

All the nutrients are important for the proper functioning of our body.

Few Dietary and lifestyle recommendations to lose weight quickly:

1. Reduce the portion size of the meal.
2. Consume carbs rich in fiber. Eg. Whole wheat chapati or bread.
3. Cut sugar completely from the diet.
4. Reduce salt intake, sodium is a barrier to weight loss.
5. Reduce total fat intakes, like consumption of milk and milk-based products. Skimmed milk is recommended over cream milk.
6. Include more protein in the diet.
7. While planning a meal, try to include more vegetables and fewer carbs.
8. Prefer to Eat fruits as a snack.
9. Divide your whole day meal in smaller sizes of five to 6 meals instead of three large meals.
10. Consume your last meal of the day at least two hours before sleeping.
11. Drink plenty of water, water increases metabolism, thus it will help you to burn calories quickly.
12. Physical activity and exercises help you burn calories by increasing metabolism.
13. A shot of coffee can help you to increase metabolism.
14. Stay motivated and determined, but don’t be desperate. Every person’s body works differently, find out what works best for you. Do not be upset if you don’t see the results immediately. Be consistent.

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