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)
 
 

Replies

deleted_user
deleted_user

I am going to try this. It doesn\'t sound that difficult and I do need to get away from sugar as much as possible. I\'\'ll let you know how I do.
ZECILKL
ZECILKL

good luck with the GI diet plan

I have a protein Shake 1/2 hour before i eat my cereal. i could have an egg according to the dr. i went to.
JoyceMarilyn
JoyceMarilyn

Super on losing the pound this week! I think I found it!
Great plan! and I have read to always eat protein and carbs together but never read to eat the protein first. Very interesting. You did no mention how much protien to eat. I know if you are exercising and especially weight training you should eat a bit more to build muscle and burn the fat.
LivingWater
LivingWater

How much protein to eat? Partly depends on how much you can afford! Eggs are cheaper than cereal for breakfast. Add a little cheese and you\'ve got good protein to start your day. It\'s OK to eat some peanuts at lunch or snack. They are one of the lowest foods on GI scale. Each quarter cup is about 160 or 170 calories and 5 or 6 gms. of carb (depending on brand). Tuna fish is adaptable to budget, also yogurt on sale (just avoid the sweet fruit on bottom type)! Recently got my Angel Food Ministries Food from the church--lot of meat for reasonable price, plus some frozen veggies. At dinner I\'ll have a meat entree plus all the green beans or broccoli or carrots I can stomach. The green veggies don\'t raise blood sugar. Because I live alone, I can eat my meals and snacks according to when I get hungry. Kathy commented it doesn\'t sound difficult to eat according to GI. It\'s not! I slept well last night and felt good today. Walked over to the other bldg. and got 3 books out of the library. About eating the protein FIRST, I got that tip from PREVENTION people.