How to Use the Glycemic Index to Lose Weight

The glycemic index, or GI, can be helpful to those looking to lose weight. It ranks carbohydrates according to their effect on glucose levels in the blood.

Carbohydrates that break down quickly during digestion have a high GI rating. This is important because foods with a high GI rating raise blood sugar levels and throws your metabolism off kilter. The result is weight gain. Foods with a low GI rating keep a person's blood sugar at an even level, making it easier to lose weight. Eating foods with a low GI can also lower your risk of developing diabetes, cancer, and heart disease.
 
Studies have shown that rats that ate a diet full of foods with a high GI diet were 71% fatter and had 8% less lean body mass rats that ate foods with low GI numbers. (Pawlak, 2004)
 
So, how do you know which foods have a low GI without consulting a chart every time you eat? Use these easy tips for eating foods with a low GI:
·        First, avoid processed foods.
·        Eat breads that are high in fiber.
·        Choose muffins, bagels, and rolls that contain oats, whole wheat, seeds, and nuts.
·        Eat fresh fruits and vegetables.
·        Stay away from foods with empty calories like soda, candy, and chips.
·        Eat more legumes.
·        Avoid sugary cereals.
 
A good rule of thumb is to avoid all foods that have a high level of sugar. Reading food labels can help with this a lot and will take out most of the guesswork. Also, try to use sugar substitutes in your cooking. Here is an example of a low GI recipe to get you started.
 
Yogurt Blue Berry Muffins
 
Ingredients:
 
·        1/3 cups brown sugar substitute
·        1/3 cup flax seed
·        2 1/2 cups rolled oat
·        1 tsp baking soda
·        3 cups whole wheat flour
·        1/4 tsp salt
·        3 eggs
·        2 cups plain yogurt
·        3/4 cup canola oil
·        2 cups frozen blueberries (thawed)
 
Directions
 
First, preheat the oven to 350 degrees. In a large bowl, combine the wheat flour, oats, salt and baking soda and mix well.
In another, smaller, bowl, combine the sugar, yogurt, oil, and eggs. Beat the mixture until it is smooth and then add the blue berries.
Gently mix the wet and dry ingredients together. Bake for around 20 minutes in a greased muffin tin.

Using the glycemic index you can start losing weight right away. Also, try reading ebooks, such as Turbulence Training review, to help you lose more weight.