[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 info@readysetbeauty.com to tell how you fare.

 

Breakfast Cereal

Low GI
All-bran (UK/Aus) 30
All-bran (US) 50
Oat bran 50
Rolled Oats 51
Special K (UK/Aus) 54
Natural Muesli 40
Porridge 58

 

Staples

Low GI
Wheat Pasta Shapes 54
New Potatoes 54
Meat Ravioli 39
Spaghetti 32
Tortellini (Cheese) 50
Egg Fettuccini 32
Brown Rice 50
Buckwheat 51
White long grain rice 50
Pearled Barley 22
Yam 35
Sweet Potatoes 48
Instant Noodles 47
Wheat tortilla 30

 

Bread

Low GI
Soya and Linseed 36
Wholegrain Pumpernickel 46
Heavy Mixed Grain 45
Whole Wheat 49
Sourdough Rye 48
Sourdough Wheat 54

 

Snacks & Sweet Foods

Low GI
Slim-Fast meal replacement 27
Snickers Bar (high fat) 41
Nut & Seed Muesli Bar 49
Sponge Cake 46
Nutella 33
Milk Chocolate 42
Hummus 6
Peanuts 13
Walnuts 15
Cashew Nuts 25
Nuts and Raisins 21
Jam 51
Corn Chips 42
Oatmeal Crackers 55

 

Legumes (Beans)

Low GI
Kidney Beans (canned) 52
Butter Beans 36
Chick Peas 42
Haricot/Navy Beans 31
Lentils, Red 21
Lentils, Green 30
 Pinto Beans 45
Blackeyed Beans 50
Yellow Split Peas 32

 

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8 thoughts on “Not All Calories Are Made The Same”

  1. i was on the atkins some months back and i did shed pounds, but it was hard work maintaining it, and i found my skin looking really drabby and pimply with the protein shakes i was consuming. I am hoping the low GI diet would be more effective for long term weight loss.

  2. Hmm, I guess having 2 meal a day or 5 small meal works. Considering in the middle of meal, you don’t eat too much snack.

  3. Atkins really worked for me. I am ok with protein, and i find it easier to omit carbs rather than protein. I don’t find protein shakes make me breakout, maybe it is the milk you are using for the shake? try combining with soy milk instead.

  4. I am Duromine right now, it really curbs my appetite though! i am losing about a pound a week from this. let you guys know if it pans out. My target is 5 pounds!

  5. I followed this diet to the letter. I was determined to loose weight and keep it off after years of
    trying. My husband joined me in this about a month after I started.

    After about 6 months I was seeing some weight loss and my husband lost a litte more than I did. I went to my doctor for a checkup and the lab results showed my LDL cholesterol and tryglicerides were up just barely in the high range. Considering I had never bad results before this was alarming. I told my doctor about the Atkins diet I was on and he just shook his head and laughed. He said the diet was find for weightlifters for a few weeks or a month, but for normal people it is just a ticket to an early grave from heart disease or stroke. Too much fat he said.

    I was worried and sent my husband in and his numbers were of the charts (his had been slightly high before but not like this). His blood pressure was up too.

    The end result is we are off the Atkins diet and eating a balanced diet while we heal our bodies from the damage. I knew better than to start a major diet without talking to my doctor first, but I did it anyway. It keeps me up some nights thinking how much damage I did to my husband’s heart during those months.

  6. The diet works if you stay on it, but at what long term health cost? Too much $$$. Also … it is worth noting that the Atkins Diet can cause liver damage.

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