Maximize Fat Loss by following the Glycemic Index

Posted by bodybuilder

Posted: November 23, 2008 - 2:50 pm

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The Glycemic Index (GI), is a handy table that assesses a carbohydrate by how fast it is digested and enters the blood stream, thus affecting blood sugar levels. This is important for everyone, not just the fitness community because controlling your blood sugar means you are controlling the hormone insulin. Controlling insulin enables you to maximize your fat loss potential.

All carbohydrates are not equal

Insulin is one the most important hormones in our bodies and works to control the amount of glucose (sugar) in the blood. When you eat a bowl of ice cream, which is naturally low in fiber and high in sugar, your blood sugar increases in a short amount of time, which delivers a quick burst of energy and hyperactivity. This energy is short lived and is usually followed by a "crash" that leaves you lethargic and cranky (very low blood sugar levels)- making you crave yet ANOTHER bowl of ice cream, and the cycle repeats.

Insulin must come out of hiding from the pancreas, take glucose by the hand and escort him away from the bloodstream. After a prolonged period of ingesting too many simple carbs (sugar), the body becomes stubborn and decides that it doesn't want to play your sick game anymore, thus ignoring Insulin when he comes around to get rid of the sugar. So in addition to carrying extra body fat, you may become Insulin resistant and will soon be on your way to becoming a Type II Diabetic. (I will rant more about this horrific, incurable disease in another blog, so stay tuned).

At this point you find that it's virtually impossible to control yourself once that influx of simple carbohydrates has entered your system (much like a drug addict craving a fix). You end up eating more than you wanted to begin with and most likely all of the calories you have consumed will be stored as body fat. Not good. Unfortunately, this kind of thing tends to happen in the evening when your body is getting tired and you are more likely to crave carbohydrates. When you do give in late in the day, ingested calories have no other place to go than your adipose tissue (fat), unless you are getting ready for a night time marathon and need the energy.

Just think of it this way, every single thing that you eat gives you energy to some extent. Therefore food is simply a tool, much like gasoline to a car. The better the source of fuel, the better your body and brain will function. When you get wise to the Glycemic Index and base the majority of your carbohydrate consumption around low GI carbs (Complex Carbs), you will give your body lasting energy, with less opportunity for a mental and physical crash, and of course LESS body fat. Check out the following table for more information:

Glycemic Index (GI):

LOW (55 OR LESS)

Ezekiel Bread
-Ezekiel Bread (Natural Foods section in the freezer).
-Oatmeal
-Skim Milk
-Apple
-Plum
-Orange
-Plain Yogurt (Nancy's Yogurt is great!)
-Sweet Potato (Don't let the "sweet" part fool you).
-Lentils
-Kidney beans

MEDIUM (56-69)
-Banana
-Honey (Preferred sweetner over table sugar).
-Brown Rice
-Shredded Wheat Cereal
-Pineapple
-Popcorn
-Raisins
-Rye Bread

HIGH (70 AND ABOVE) *CONSUME IN MODERATION
-Watermelon
-Gatorade
-Baked White Potato (Go for the sweet potato instead).
-Instant Rice
-Cheerios
-Candy
-Table Sugar
-White Bagel
-White Bread
-Soda Crackers

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