Following the Low G.I. Diet
At "Howard's Way", we integrate the low G.I. foods approach into our maintenance program, as this has shown to be one of the most effective pieces of the jigsaw to long term weight loss maintenance.
Not all carbohydrate foods are created equal, in fact they behave quite differently once in your digestive tract. The Glycemic Index (or GI) describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and Insulin levels - is the secret to long-term weight maintenance.
Foods high on the glycemic index, such as biscuits, refined white bread/white rice and other refined carbohydrates, cause a rapid spike (because they increase the body’s demand for Insulin) and then a quick drop in blood glucose, (after the Insulin levels fall) causing FURTHER INTENSE HUNGER!
However, high-fibre/lower G.I. foods, such as green vegetables, chicken and fish have a more gradual effect on levels of blood glucose and the hormone Insulin. This will cause longer rates of feeling full and satisfied and leave you less likely to over consume.
Over production of Insulin can also contribute to problems with the pancreas (which produces Insulin) and according to recent studies, will eventually lead to diabetes. This is something you should work to avoid.
All of us desire to eat out at the weekends; family celebrations etc. but, if you keep your diet on track with the low G.I. carbohydrate choices most of the time, you can have room for the treat times and the meals out without gaining unnecessary weight!