Success with Glycemic Index
Hello!
Besides Diets and Weight Maintenance support group, I recently joined Food Addiction because I was really having a control problem. First thing I did was get totally serious about my "triggers". Promised a DS member I would not bring a jar of peanut butter into the house. Other things that are blacklisted are bread, bagels, crackers, and chocolate.
Posted THIS on the Food Addiction message board:
Hi. I admire your courage in admitting you have an addiction. You need to address physical as well as psychological factors. Your brain may be addicted to a sugar high. Are you familiar with the Glycemic Index, a list of foods ranked low, medium, and high, depending on how fast they deliver sugar to your bloodstream? The idea is never eat sugar or starch by itself. That will result in an insulin spike, and insulin tells the body STORE THESE CALORIES AS FAT. Try this procedure at every meal and snack. Eat a little protein FIRST. Suppose a snack is a few crackers with cheese. Eat the cheese (or other protein) FIRST before the starch. If you eat sugar or starch BEFORE the protein, it will immediately trigger insulin. At breakfast, eat an egg before you eat cereal or toast. At dinner, eat half of your meat, poultry, or fish BEFORE you start on your rice or potatoes. Nobody wants to give up ALL sugars and starches. The good news is YOU DON'T HAVE TO!!!! Just remember to eat your protein first, and it will be easier to control your appetite. Hope this helps. For a complete list of foods, research Glycemic Index on Google.
The bottom line is I TOOK MY OWN ADVICE. Am happy to report that by increasing protein, reducing carbs, and never eating a sugar or starch by itself, I lost a pound my first week.
Here is a tip. You don't need to go on an extremely low carb diet. You can go on a moderately low carb plan. The average American eats 2,000 calories a day (or more) and 300 gms. of carbohydrate. By reducing calories to 1,500 and carbs to 100 to 120 gms. daily, you CAN LOSE WEIGHT. If you eat a breakfast that has a lot of protein and very little carb, such as a 2 egg cheese omelet, you've saved your carbs for lunch and dinner. That way, restricting to 100 - 120 gms. daily is VERY DOABLE. Just remember, when you do eat your carbs, they must be eaten with protein.
My goal for second week is 1.5 pounds. See you back next week! Judy (Living Water)
Besides Diets and Weight Maintenance support group, I recently joined Food Addiction because I was really having a control problem. First thing I did was get totally serious about my "triggers". Promised a DS member I would not bring a jar of peanut butter into the house. Other things that are blacklisted are bread, bagels, crackers, and chocolate.
Posted THIS on the Food Addiction message board:
Hi. I admire your courage in admitting you have an addiction. You need to address physical as well as psychological factors. Your brain may be addicted to a sugar high. Are you familiar with the Glycemic Index, a list of foods ranked low, medium, and high, depending on how fast they deliver sugar to your bloodstream? The idea is never eat sugar or starch by itself. That will result in an insulin spike, and insulin tells the body STORE THESE CALORIES AS FAT. Try this procedure at every meal and snack. Eat a little protein FIRST. Suppose a snack is a few crackers with cheese. Eat the cheese (or other protein) FIRST before the starch. If you eat sugar or starch BEFORE the protein, it will immediately trigger insulin. At breakfast, eat an egg before you eat cereal or toast. At dinner, eat half of your meat, poultry, or fish BEFORE you start on your rice or potatoes. Nobody wants to give up ALL sugars and starches. The good news is YOU DON'T HAVE TO!!!! Just remember to eat your protein first, and it will be easier to control your appetite. Hope this helps. For a complete list of foods, research Glycemic Index on Google.
The bottom line is I TOOK MY OWN ADVICE. Am happy to report that by increasing protein, reducing carbs, and never eating a sugar or starch by itself, I lost a pound my first week.
Here is a tip. You don't need to go on an extremely low carb diet. You can go on a moderately low carb plan. The average American eats 2,000 calories a day (or more) and 300 gms. of carbohydrate. By reducing calories to 1,500 and carbs to 100 to 120 gms. daily, you CAN LOSE WEIGHT. If you eat a breakfast that has a lot of protein and very little carb, such as a 2 egg cheese omelet, you've saved your carbs for lunch and dinner. That way, restricting to 100 - 120 gms. daily is VERY DOABLE. Just remember, when you do eat your carbs, they must be eaten with protein.
My goal for second week is 1.5 pounds. See you back next week! Judy (Living Water)
Replies