Lose Weight Following a Low GL ‘Real Food’ Eating Plan
Are you like 85% of the population in the New Year? The festive season has taken its toll and you vow to lose weight and get healthy is your resolution.
Lasting weight loss and improved health is gained by following a ‘Real Food’, low glycaemic load (GL) eating plan and the article below talks about how you can achieve this.
What Does Glycaemic Load Mean – How Can This Help You Lose Weight ?
The glycaemic load of foods is the measure of how a food affects blood sugar increase. Carbohydrates are energy foods that breakdown (or digest) to release glucose (sugars) into the blood stream. Some carbohydrates break down very rapidly and can be compared to ‘rocket fuel’!
This initiates the release of a high amount of insulin to bring the blood sugar back into the safe margins that humans are designed to operate in. If we don’t use the energy from food we store it as fat – highly refined carbohydrates from sugars, white flour products, cakes, biscuits etc. all encourage weight gain around the middle!
There are many compounds of sugars and the molecular structure affects the speed at which they are broken down. The form of sugar known as glucose is the fastest releasing into the blood stream and close behind is sucrose. If a food contains a high amount of carbohydrate and the type of sugar it contains is quick releasing, then the glycaemic load (GL) will be high. If a food contains a low amount of carbohydrate and the sugar is released slower, then the food will have a low GL. Most carbohydrate based foods are a mix of several sugar types and the proportions of these will determine their effect on blood sugar.
As an example; watermelon contains a mix of sucrose, glucose, and fructose and the quick releasing sugar is of a higher ratio, however in a 120gms slice only 6gms is carbohydrate, so the GL of watermelon is low at 4GL – as the name implies the fruit is mainly water which contains many health promoting nutrients not least potassium, lycopene and vitamin A and C.
Outline of Low GL ‘Real Food’ Eating Plan
Food should be as close to how nature intended as possible, eaten raw or cooked with care and eaten as fresh as possible.
To lose weight 40 – 45GL should be consumed daily.
For more information on the GL and nutrient values of common foods go to: http://nutritiondata.self.com/
Your plan needs to be for life – a tasty, healthy ‘real food’ enjoyable way of eating is the answer.
Ditch highly processed foods, start the day with a healthy breakfast, eat some protein and good oils at each food intake ……… Everyone is different and the best way for healthy, sustainable weight loss, is to work with a Nutritionist. A good Nutritionist will put together an individualised meal plan that works for you, support you nutritionally with any health problems you may have, keep you accountable, help you set realistic targets, coach you to gain the results you want and much more ……..
The picture on the left gives examples of low GL and high GL foods.
(A low GL food will be below 10 and a high GL food greater than 20)