Weight Resistance Diet

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Thomasina Taylor
6 years ago
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1 Weight Resistance Diet Weight Resistance diet is considered as Low Glycemic Index (GI) and Glycemic Load (GL) Diet. Glycemic index (GI) and glycemic load (GL) offer information about how foods affect blood sugar and insulin. Glycemic index is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Glycemic load estimates the impact of carbohydrates consumption using the Glycemic index while taking into account the amount of carbohydrates that is consumed. Glycemic index is defined for each type of food, while Glycemic load can be calculated for any size serving of a food or an entire meal. Glycemic load of a serving of food can be calculated as its carbohydrates content measured in grams (g), multiplied by the food's GI, and divided by 100. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Whereas low GI foods that produce only small fluctuations in our blood glucose and insulin levels have proven health benefits, such as reducing the risk of heart disease and diabetes and also promoting sustainable weight loss. What are the Benefits of the low GI and GL diet? o o o Helps people lose and manage weight, also reduces the risk of heart disease Increases the body's sensitivity to insulin and improve diabetes management Reduces hunger and keep you fuller longer, also helps prolong your physical endurance How to Switch to a Low GI and GL Diet? o Choose low GI and low GL food groups, and take into account the amount of carbohydrates you are eating o Choose breakfast with foods that are high in fiber and good source of protein, such as oats, barley, hemp seeds and quinoa o Limit pastries and goodies made with white flour and sugar o Incorporate legumes into your diet, such as lentil soups and bean salads o Eat plenty of leafy vegetables with a vinaigrette dressing How to use glycemic index and Glycemic load: choose foods in the low GI and GL category instead of those in the high GI and GL category (see below), and go easy on those in between. o Low glycemic index (GI of 55 or less): Most fruits and vegetables, beans, minimally processed grains, pasta, low-fat dairy foods, and nuts. o Moderate glycemic index (GI 56 to 69): White and sweet potatoes, corn, white rice,

2 couscous, breakfast cereals such as Cream of Wheat and Mini Wheats. o High glycemic index (GI of 70 or higher): White bread, rice cakes, most crackers, bagels, cakes, doughnuts, croissants, most packaged breakfast cereals. o For one serving of a food, a GL greater than 20 is considered high, a GL of is considered medium, and a GL of 10 or less is considered low. o Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI glycemic index food chart For a list of glycemic index values of foods, the reference value of the glycemic index chart is Glucose (GI = 100) FOOD BAKERY PRODUCTS AND BREADS Glycemic index (glucose = 100) Serving size (grams) Banana cake, made with sugar Banana cake, made without sugar Sponge cake, plain Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) Apple, made with sugar Apple, made without sugar Waffles, Aunt Jemima (Quaker Oats) Bagel, white, frozen Baguette, white, plain Coarse barley bread, 75-80% kernels, average Hamburger bun Kaiser roll Pumpernickel bread Glycemic load per serving

3 50% cracked wheat kernel bread White wheat flour bread Wonder bread, average Whole wheat bread, average % Whole Grain bread (Natural Ovens) Pita bread, white Corn tortilla Wheat tortilla BEVERAGES Coca Cola, average ml 16 Fanta, orange soft drink ml 23 Lucozade, original (sparkling glucose drink) 95± ml 40 Apple juice, unsweetened, average ml 30 Cranberry juice cocktail (Ocean Spray ) ml 24 Gatorade ml 12 Orange juice, unsweetened ml 12 Tomato juice, canned ml 4 BREAKFAST CEREALS AND RELATED PRODUCTS All-Bran, average Coco Pops, average Cornflakes, average Cream of Wheat (Nabisco) Cream of Wheat, Instant (Nabisco) Grapenuts, average Muesli, average Oatmeal, average

4 Instant oatmeal, average Puffed wheat, average Raisin Bran (Kellogg's) Special K (Kellogg's) GRAINS Pearled barley, average Sweet corn on the cob, average Couscous, average Quinoa White rice, average Quick cooking white basmati Brown rice, average Converted, white rice (Uncle Ben's ) Whole wheat kernels, average Bulgur, average COOKIES AND CRACKERS Graham crackers Vanilla wafers Shortbread Rice cakes, average Rye crisps, average Soda crackers DAIRY PRODUCTS AND ALTERNATIVES Ice cream, regular Ice cream, premium Milk, full fat mL 5 Milk, skim ml 4 Reduced-fat yogurt with fruit, average

5 FRUITS Apple, average Banana, ripe Dates, dried Grapefruit Grapes, average Orange, average Peach, average Peach, canned in light syrup Pear, average Pear, canned in pear juice Prunes, pitted Raisins Watermelon BEANS AND NUTS Baked beans, average Blackeye peas, average Black beans Chickpeas, average Chickpeas, canned in brine Navy beans, average Kidney beans, average Lentils, average Soy beans, average Cashews, salted Peanuts, average PASTA and NOODLES Fettucini, average Macaroni, average

6 Macaroni and Cheese (Kraft) Spaghetti, white, boiled, average Spaghetti, white, boiled 20 min, average Spaghetti, wholemeal, boiled, average SNACK FOODS Corn chips, plain, salted, average Fruit Roll-Ups M & M's, peanut Microwave popcorn, plain, average Potato chips, average Pretzels, oven-baked Snickers Bar VEGETABLES Green peas, average Carrots, average Parsnips Baked russet potato, average Boiled white potato, average Instant mashed potato, average Sweet potato, average Yam, average MISCELLANEOUS Hummus (chickpea salad dip) Chicken nuggets, frozen, reheated in microwave oven 5 min Pizza, plain baked dough, served with parmesan cheese and tomato sauce Pizza, Super Supreme (Pizza Hut) Honey, average

7 Note: For more information, PS visit: Ways to reduce glycemic index: o Adding acid to food (lemon juice, vinegar) can reduce the glycemic index. o Choose slow-cooked oatmeal over quick oats because it is higher in fiber. o Overcooking pasta or rice raises the glycemic load, cook pasta or rice firm to maintain a moderate level glycemic level. o Choose firm fruits that are not overly ripe. The riper the fruit, the higher the amount of naturally occurring sugars. o Increase the protein content of your snack, such as peanut butter, yogurt and cheese. o The higher fiber content and lower glycemic value, for example, soups made of lentils or other legumes are better choices than cream of potato. o Choose berries for dessert instead of water melons and pineapple because they are low glycemic and higher in both fiber and antioxidants. How to lose weight naturally and effortlessly? How to create a healthy body image from the inside out and achieve your best version? Check out our cutting edge weight loss program: Harmonious Weight loss Program. Reference tm

Glycemic Load & Glycemic Index

Glycemic Load & Glycemic Index Load & Index When food is consumed it is converted to fuel for our bodies. One type of fuel is glucose and different foods impact blood glucose levels differently. A driver of this is the amount and type