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The Low Glycemic Index Diet
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Low GI Diet - The Perfect Anti-Aging Agent?
By Vincent Russells
What advantage will you get out of trying a low GI diet? If you still do not know what it is, there are two things this diet will do good for you. First, is that you will loose weight easily. The second one is that it will make your skin look young as you grow older.
There is one way to find out what kind of food must be taken by understanding the glycemic index. Glycemic index is an indicator to find out how fast a food is broken down which is later on turned to sugar. Foods that are located at the high end of the glycemic index are foods that are not so satisfying and break down faster. Foods that are located at the low end of the glycemic index are foods that fully satisfies you and slower to break down. Therefore, in the low GI diet, you must eat foods that are on the low end of the scale.
Normally, you should eat foods that only found at the low end of the glycemic index but you can also enjoy some foods located at the middle part of the scale and a few ones on the high end of the scale.
At the beginning of the process, you will not be able to notice the changes but there are. It is not just do changes in your body but to your skin as well. Let us say, you eat foods that are located at the high end of the scale, your blood sugar level arises making your insulin level high also. As a result, you will become fat because insulin is the hormone responsible for adding fat in your body.
When your insulin is still elevated, the collagen which is present in your skin will change from collagen type 3 into collagen type 1, which is a more brittle type of collagen. This brittle type of collagen will make your skin looking old, dry and brittle. So, in order to maintain a healthy body, young looking and flawless skin you have to strictly follow the rules of the diet which is eat only foods that are found at the low end of the scale.
Planning what to eat when you go out is not as complicated as you thought it would be. Just try to follow the low GI diet and you will find out that it is not that hard.
For example, if you pick cereal over oatmeal for breakfast, it is not a nice choice because cereals that are processed are high GI. As a substitute, oatmeal without sugar is better especially when topped with walnuts. If you like, you can add nonfat milk, even a spoonful of yogurt and a hard-boiled egg.
It is essential that you realize that it is not a high-protein diet. Those who are in this diet are encouraged to eat grains, whole grain with a low GI variety. An example would be oatmeal eaten with whole grain breads.
When eating lunch, you can make changes also. You can eat salad with vinaigrette as a substitute for a hamburger. Start to avoid the white bread of hamburgers for they will make your blood sugar to elevate but replaced it with a healthy food which is the salad. In that way you will be able to satisfy your hunger in a healthier way. New potatoes can also be added to your menu but not fries that are from regular potatoes.
For low GI diet followers, dinner is the easiest to prepare. You can grill some lean meat; add some vegetables, forget the garlic bread and add salad. If you enjoy the grilled meat with rice, use basmati rice instead of white rice. Basmati rice is also found at the low end of the scale.
When eating snacks, it is simple! You can have yogurt, vanilla flavor or fruit-flavored yogurt as a substitute for cakes and biscuits. Yogurt is always recommended for dieters because of its protein content which slows down the absorption of carbohydrates, which aids in lowering the GI rate of any food taken in the body.
And there you go.
Eating well with foods from the low GI scale, you will notice it. It will do well not only on your body and your skin which is always looking better but it will also give you energy. That in the long run, will provide you the power to exercise and continue your new way of eating without feeling weak and exhausted. You might lose weight easily which will do well to your skin as well. To sum it up, you are not in the losing end with this diet.
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Recommended ProgramThe Low Glycemic Index Diet
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Anti Aging Secrets - How The Low GI Diet Makes Your Skin Look Younger
By Marcus Ryan
You've probably heard about the benefits of following a low GI diet for weight loss, but you might not know that it's also great for your skin, and can help to keep it young looking as you age!
If you're new to this diet, a low GI diet means you eat foods that are on the low end of the glycemic index, an index that measures how quickly food is broken down by the body and converted to sugar. Foods that are satiating and that take longer to convert are found at the low end of the GI index. Those that are less satiating and break down faster are at the high end.
Ideally, you should aim to eat at the low end of the GI scale, with some meals found in the mid-range and only an occasional few found on the high end.
It might not seem obvious at first, but eating this way can be beneficial to your skin and not just your body. Here's how: When you eat high GI foods, your blood sugar level spikes, which causes a spike in your insulin levels. Insulin is the hormone that promotes fat gain.
Keeping your insulin levels spiked results in the conversion of type 3 collagen to type 1, which is the more brittle collagen. Your skin, then, also ends up looking brittle and old. By following the principles of the low GI diet, you feed your body and skin with foods that rank low on the GI scale and keep your skin healthy, supple and young looking.
Following the low GI diet isn't too difficult. It can require some planning if you're going to be eating out, but it's not a complex diet to follow.
Let's say you are eating breakfast and you normally choose a boxed cereal. Most processed cereals are high GI, so this isn't a good choice, but you can instead choose to eat oatmeal (no sugar), and add some toasted walnuts for crunch. You can top it with nonfat milk and even a dollop of yogurt. And if you want, have a boiled egg as well.
It's important to make one distinction - this is not a high-protein diet. You can eat oats and whole grain breads. In fact, it's encouraged that those following the low GI diet eat grains, but they must be of the whole grain, low GI variety.
For lunch, you can make some easy switches. Stay away from hamburgers, which are often sandwiched with empty white bread (big blood sugar spike) but choose a healthful salad with a vinaigrette instead. Or you might choose a veggie burger on a whole wheat bun. No fries made from regular potatoes, but if new potatoes are on the menu, enjoy.
Dinner is probably the easiest meal of the day for low GI dieters. It's easy to throw some meat on the grill, add some vegetables and a salad and call it done. If you normally enjoy rice with your meal, switch from white rice to basmati rice, which ranks low on the GI index. Skip the garlic bread. Add a salad.
As a snack - simple! Instead of biscuits and cakes, have yoghurt, either vanilla or fruit ones. Yoghurt has good levels of protein which slows the absorption of carbohydrates, which helps to lower the GI value of any food.
So there you have it.
If you are eating well from the GI scale, you will feel it. Not only will your skin look better, but you will have more energy. That, in turn, will provide you with the energy to exercise and continue your new way of eating. Then you might likely lose weight, which helps your skin in other ways. All in all, it's a win-win eating plan.
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What Are Glycemic Diets All About?
By Jenny Styles
One thing glycemic diets are not about is rapid weight loss, and undergoing a certain amount of suffering in the process. In fact, weight loss is just one benefit to be gained, and not necessarily the main one. The primary benefit gained from a proper glycemic diet is improved health. The use of the word diet here is directed more towards proper nutrition than towards any goal of losing pounds.
In once sense any diet you are currently following, in other words your normal daily eating habits, is a glycemic diet. It may be a good one, or it may be a bad one. It just depends on what foods you are eating, and in what proportions. Let's look at three glycemic diets, the high glycemic diet, the low glycemic diet, and the glycemic impact diet.
High glycemic diets contain a disproportionate amount of foods rich in simple carbohydrates. Such foods tend to be processed foods, containing refined flour, sugars and sweeteners, and some starches. These foods have a high glycemic index (GI), and when consumed, tend to raise your blood sugar to unhealthy levels. This is not a healthy diet! Low glycemic diets feature foods rich in complex carbohydrates, having a low GI, and tend keep your blood sugar level within a safe and healthy range. A low glycemic diet is much healthier, but a diet based entirely on complex carbohydrates is not a healthy one from the standpoint of getting all the nutritional elements we need.
A glycemic impact diet is, in a sense, the best of all worlds. High GI foods are either avoided entirely or, in most instances, eaten sparingly and in smaller portions. Low GI foods become a staple part of the diet, and are supplemented by other foods providing nutrients, such as protein, that the body needs.
When we're talking about glycemic diets them, we're talking partly about definitions, and partly about the whole picture as far as our nutritional needs are concerned. We're talking about how to create a healthy balanced diet that fulfills those needs. It's all about getting enough of the foods that are good for you, and cutting out, or cutting back on, those that are not. It's about planning meals and planning portions within meals, and it's about avoiding not only weight gain, but also avoiding problems down the road such as heart disease, diabetes and some cancers. Going on a proper glycemic diet is in effect a lifestyle change, and you can work yourself gradually into it, instead of suddenly finding yourself outside of your comfort zone and abandoning the whole idea.
It will serve you well to do a little research in the area of glycemic diets, find out what they are all about, and get into planning one that best fits your needs.
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