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Dieting for your Good Health - Ten Simple Rules

May 25, 2008
The advent of low-fat dieting has not seen a decrease in the problem of obesity or the associated health problems. The problem with low-fat dieting is simply that many low-fat foods are high-glycaemic, and high-glycaemic food can cause the body to produce excess triglycerides, a blood fat that makes up the majority of each cholesterol molecule.

Many scientists believe that the healthiest way to nourish your body is by eating a low-glycaemic diet.

If you eat food that drives your blood sugar above normal, it causes you to secrete insulin to normalise it. When the insulin spikes, the mechanism responsible for converting your food to energy is shut off, so that most or all of what you have eaten is turned to fat. Here are ten simple rules to help you follow a low-glycaemic food plan. These concise rules will make eating the right foods very simple and easy to remember.

1. Eat foods that are in their natural state whenever possible. When Carrots are eaten raw, they are safe and natural - the way they were designed to be eaten. Raw carrots have an index number of 35 (low-glycaemic), but cooked carrots have an index of 65 (moderately glycaemic). The same applies to some other vegetables.

2. Eat foods that are harder to digest. The harder a food is to digest, the lower-glycaemic it usually is, and the harder it is to digest, the longer it takes to convert to sugars. This longer process minimises insulin reactions, so that you can maximise your conversion of food to energy and minimise the amount of food converting to fat. For example, cooked carrots are very easy to digest, which is another reason why their index is much higher than raw carrots.

3. Eat high fibre foods. The harder the fibre is to digest, the better it is for us. Fibre not only gives us a feeling of fullness but it also helps clean out our colons which is essential for our good health. As well, the higher the fibre, the more absorbent it is for fats. If the digestive process for a specific food is slow, generally the lower will be the glycaemic index of that food. Bread is a good example of this. The fibre in highly refined white bread is so broken down and easy to digest that it is virtually useless for colon health.

If you eat bread, make sure it is whole grain and as close to the natural state of grain as possible. Depending on the grain and seeds in the bread, it will be at the low end of the glycaemic scale.

4. Do not use artificial sweeteners. There is preliminary evidence that artificial sweeteners may in fact slow the fat-burning process by confusing the normal chemical signals to the brain. These signals are normally associated with sweet tastes. There is also an increasing body of evidence that indicates some artificial sweeteners may have harmful effects on the human body.

5. Do not eat fried foods. Fried foods stress the pancreas, which is never advisable regardless of your health or weight management goals. One of the many benefits of low-glycaemic eating is keeping the pancreas healthy.

6. Don't eat white foods. As a rule, white foods tend to have a high-glycaemic index. White potatoes are very high on the glycaemic scale, they are very easy to digest and contain very little fibre. Also, the starch contained in potatoes converts rapidly to glucose.

7. Be sure to drink enough water. Water is absolutely vital to the efficient functioning of our bodies. Approximately 50% of the female body is made up of water and 60% of the male body. It is impossible to maintain a proper hormonal balance without it and water is extremely important in weight management and for fat transfer.

We must drink lots of water and the quality of the water we drink is vitally important

Of course, this water has weight which will be reflected when you step on the scales to weigh yourself. As you monitor your progress, this extra water-weight can sometimes be misleading so check your progress by how your clothes fit and by using a tape measure, rather than the scales. Do remember that you cannot expect long-term success on any program without proper hydration.

8. Time your food intake. It is important in achieving a lean body and also very important to your overall health that you keep your blood sugar balanced. You may save a few kilojoules by skipping meals, but this will eventually backfire since your body will perceive a state of starvation and reduce the rate at which you convert your stored fats. It is OK to snack as long as it is with the right foods. Snacking helps keep your blood sugar balanced, and this in turn helps control appetite and maximise your ability to convert stored fat as energy.

Fresh fruits or vegetables that are low-glycaemic, such as peaches or celery, would be the ideal snack. But as this isn't always convenient, a practical (and tasty!) alternative would be to snack on natural almonds in their natural state between meals. This should help the average person to maintain a reasonable level of blood sugar.

9. Do not try to mix different diets with low-glycaemic eating. Some fad diets give quick, temporary results that sound good but can result in bad health over the long term. The GlycoLEAN Body System has been designed as a system to support you for life. Unless you have found a system that is working for you (and, if that is the case you probably won't be reading this report) ignore all the media hype, and focus on just one system that is proven to work longterm.

10. Commit yourself to be healthy for life. This last rule is vitally important. Unless you are prepared to make a commitment to your health, you won't be successful with any system. The GlycoLEAN Body System, using the principles of low-glycaemic eating is designed to support good health, not just fat loss. It is a system that should be adopted for life - not just until you can fit into a particular item of clothing. You may need to take a good look at your habits and lifestyle and make some changes but you will benefit from those changes.
About the Author
Before starting on any weight control program, find out more about glycaemic indexing and how this method of measuring the effect of food on your blood sugar is so important in any weight loss program.
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