[By Tania Allson]
All you need to do to drop pounds in 1 week!
Consider this: the proponents of low calorie diets assume that as long as you limit the number of total calories in your diet, you will lose weight. Right? Wrong.
Accept that, and you buy into the contention that consuming 100 calories’ worth of sugar water (like Coke), white bread or French fries is the same as eating 100 calories of broccoli or beans.
New research shows that not all calories are made the same. Calories from highly processed carbohydrates like white flour (and of course sugar) provide calories that the body treats differently, spiking both blood sugar and insulin and causing us to retain fat instead of burning it off.
Calorie vs Calorie
In other words, it’s time to turn the spotlight on the quality of the calorie and not the quantity. For many years, scientists who are proponents of the Low Glycaemic diet have differentiated “bad” carbs from “good” by using the term “glycemic index” (or “load”) to express the effect of the carbs on blood sugar, that is the quality of the carbohydrates. High glycemic diets such as pastries, candies or soda cause problems by dramatically increasing blood sugar and insulin after meals; low glycemic diets such as celery, almonds don’t. Highly processed carbohydrates (even highly processed whole grains, like instant oatmeal and fluffy whole-grain breads) tend to make for higher glycemic diets; less processed grains, fruits, non-starchy vegetables, legumes and nuts — along with fat and protein — make for a lower glycemic diet.
Low vs High Glycaemic Index
A study published in The Journal of the American Medical Association said that low-glycemic diets that compliment a person’s changing metabolism are the best at helping keep the pounds off.
Their findings suggest that actually trying to restrict either carbs or fat is not the best way (to achieve long-term weight loss) and instead to focus on the quality of the fats and the quality of the carbs. Dr. David Ludwig from Boston’s Children’s Hospital explained that after individuals lose weight, the rate at which they burn calories slows down. This makes it difficult to maintain the continued weight loss. With the study, researchers were attempting to find a diet that would continue the accelerated calorie-burning rate while taking into account the body’s new metabolism.
For the study, researchers recruited 21 young adults who were overweight and obese. After losing 10 to 15 percent of their body weight (on average 30 pounds), they were placed on one of three diets that contained the same amount of calories, albeit from different sources, in random order for four weeks each: a low-fat diet (60 percent of calories from carbohydrates, 20 percent from fats, 20 percent from proteins; high glycemic load), a low-glycemic index diet (40 percent of calories from carbohydrates, 40 percent from fats, and 20 percent from proteins; moderate glycemic load) and a very low-carbohydrate diet (10 percent of calories from carbohydrates, 60 percent from fats, and 30 percent from proteins; low glycemic load).
The results were impressive. Those on the “Atkins” diet burned 350 calories more per day — the equivalent of an hour of moderate exercise — than those on the standard low-fat diet. Those on the low-glycemic diet burned 150 calories more, roughly equivalent to an hour of light exercise.
Three conclusions you can draw on the face of this: One is that the kind of calories you eat does matter. Two, as Ludwig concludes, is that “the low-fat diet that has been the primary approach for more than a generation is actually the worst for most outcomes, with the worst effects on insulin resistance, triglycerides and HDL, or good cholesterol.”
His conclusion, then? “The ‘Atkins’ diet gives you the biggest metabolic benefit initially, but there are long-term downsides, and in practice, people have trouble sticking to low-carb diets. Over the long term, the low-glycemic diet appears to work the best, because you don’t have to eliminate an entire class of nutrients, which our research suggests is not only hard from a psychological perspective but may be wrong from a biological perspective.”
The overall winner was the low-glycemic diet, which offered both a healthy and an easy way to keep metabolic rates up. A low-glycemic diet involves consuming fiber-rich, natural carbohydrates, proteins and healthy fats, including nuts, avocados or olive oil. Grain products that have a low level of processing are also encouraged, while fruit juice and soda are to be avoided. Sugar can be consumed, but only with a balanced meal and in moderation. Drinking water is encouraged. This type of diet promotes a greater compliance and long term success in keeping the weight off.
It’s clear that the time has come to reacquaint ourselves with minimally processed carbs. If you take three servings of refined carbohydrates and substitute one of fruit, one of beans and one of nuts, you could eliminate 50 percent of diet-related disease in the United States. These relatively modest changes can provide great benefit!
The message is pretty simple: unprocessed foods give you a better chance of idealizing your weight — and your health. Because not all calories are created equal.
Below is a list of Low GI foods for you to start your new Low GI diet.
Email us at firstname.lastname@example.org to tell how you fare.
|Special K (UK/Aus)||54|
|Wheat Pasta Shapes||54|
|White long grain rice||50|
|Soya and Linseed||36|
|Heavy Mixed Grain||45|
Snacks & Sweet Foods
|Slim-Fast meal replacement||27|
|Snickers Bar (high fat)||41|
|Nut & Seed Muesli Bar||49|
|Nuts and Raisins||21|
|Kidney Beans (canned)||52|
|Yellow Split Peas||32|