Glucose comes from just about anything that you ingest; there is just the matter of varying quantities of this substance that render some foods and beverages more advantageous than others. If you are following the HCG diet, then you especially wish to avoid plateaus or any other hindrance to your weight loss plan, and picking out just the right foods can be helpful, particularly those that are considered to be low glycemic.
What do high glycemic levels to the body?
Glucose, as you already know, is necessary for the body acquire and use energy. Glucose, also referred to as blood sugar, is obtained mostly from carbohydrates. As glycemic levels rise, the pancreas then releases insulin into the bloodstream, which prompts cells to start using the glucose for energy or to absorb it. This balancing act between insulin and sugar is very important to the brain’s functioning. (Think of that “mental fog” that you’ve experienced if you’ve had too much or too little to eat.)
So what happens to your body and your health when this balance is thrown off? When too much glucose overloads the bloodstream, then the demand for insulin rises; however, the pancreas is not able to produce enough to level things out. Eventually, the insulin supply ceases. Then all of those factors that severely affect both quality of life and life span, like kidney function, heart condition, and the ability to heal among many, start to worsen over time. The reassuring news, in the cases of Insulin Resistance and Type 2 Diabetes, you can take some vital steps to reduce the risk. Two crucial measures include altering your diet and dropping some pounds.
Simple versus Complex
No two types of sugar are the same…even if all carb ends up flowing through your body as glucose post digestion. Nonetheless, knowing the difference between the two types, simple and complex, can be more than life-changing, it can be life-saving. Naturally, avoiding one and partaking of the other in moderation will also lead to success in your weight loss plan. Here are a few differences between simple carbohydrates and complex to consider.
- Simple Carbohydrates—contrary to what many might think, simple carbs are not just found in “junk food,” like cookies or soda. They also can be found in potatoes, rice, breads, and pasta. Here are a few traits of simple carbs that might make you reconsider overindulging:
- Once consumed, they give off energy rather quickly, but that leads to an unhealthy rise in blood glucose, which then results in extreme secretion of insulin.
- The fast release of insulin leads to the “crash” or sudden drop in energy level that you might experience after ingesting too many sugary foods or drinks.
- Whatever energy that is not utilized during this process is stored in the form of fat, which can accumulate over time.
- This cycle results in a person developing insulin resistance (since the production of insulin decreases when it cannot meet the demand) and if left unattended, diabetes.
If you reach this state, then losing weight no longer pertains to just appearance alone or wanting to fit into your jean size from high school; it means your very life, itself! However, gearing your diet toward what is referred to as “low glycemic” food and beverages, then weight loss can be more easily attained, especially if following HCG protocol, and you will notice a positive difference in how you feel on a daily basis.
- Complex Carbohydrates: these foods have two or more “sugars” connected to one another; thus increasing the time and effort it takes to digest them. So these are the foods that help facilitate weight loss because they don’t cause the rush of insulin or the storage of fat, unlike their simple counterparts. Here are some other positive aspects about complex carbs:
- Most complex carbs also contain other vitamins, minerals, and other substances that promote good health and weight loss.
- Some studies (Buyken, 2014) show that these foods might actually possess anti-inflammatory qualities, but this possibility is still being further researched.
So knowing the difference between the two categories is quite helpful when making wise dietary choices. Furthermore, knowing exactly which foods and their varying levels of glycemic loads is vital to the weight loss process.
Low Glycemic Foods
Interestingly enough, not all foods that are normally considered to be “low glycemic” are all that low. There are actually some choices that are better and healthier than others, depending on which HCG phase you’re on. For starters, low glycemic levels range from ten and under. What is called “medium” glycemic level ranges from 11 to 19, and high would be 20 and above. Some examples of low glycemic foods are the following:
- Steel-milled whole oats (not the “instant” oatmeal or the “quick oats”)
- Most nuts and legumes (peanuts and beans)
- Leafy greens
- Whole wheat or whole grain breads, rolls, etc. (This means five grams or more of fiber content. Beware of the “whole wheat” moniker on the label.)
- Bran cereal (Again, look at the fiber content in the ingredients.)
- As mentioned before, these are the foods that take longer to digest, thus boosting metabolism, and as a result, do not adversely affect blood glucose levels since there is not as high of a demand for insulin. This means less fat (if any, if you’re working out) is stored.Low Glycemic Beverages
Another important aspect of any diet is watching what you drink as well. High glycemic beverages, such as regular soda and even “all natural” fruit juice carry high levels of sugar that can harm the body. However, here are few “safe” options if you do not overdo with the sweeteners:
- Coffee—plain and with just a splash of low-fat cream
- Tea—unsweetened, of course; oolong and green are the best varieties when dieting
- Red wine—ONLY in moderation and leaving out the “sweet reds”
- Water—yes, it goes without saying, but if you need more flavor, add a squeeze of lemon or orange
Some of these options also contain tannins and antioxidants that protect the body from free radicals and from absorbing too much “metal.” Of course, if you have a certain condition that relates to blood pressure or if your body absorbs too much iron (known as iron overload), you might need to consult with a dietician before drinking wine or adding even a small amount of citrus juice to your water.
How do these foods and drinks help with weight loss?
In the case of low glycemic foods that are high in fiber, like vegetables, most fruits with an edible peel, and whole grains, you will feel fuller more quickly after eating, especially if you include a glass water with your meal. Since digestion takes longer, you are less likely to experience the sugar rush and crash that accompany the after-effects of simple carbs, which lead to more snacking due to the cravings and lack of energy. So if you stick with low glycemic foods, you can get a better handle on your eating habits, while revving up metabolic rate.
Plus, there’s a possibility that eating a low glycemic snack right before working out might affect stamina and performance. There is more potential for burning fat at a slightly higher rate. The best way to apply this is to experiment with timing to figure out how long before a workout to have this snack and if it fits in with your plan.
Overall, taking the time to read labels and further investigate which foods and beverages produce the best results in your weight loss plan is well worth your time, and you might just find that losing pounds won’t be so difficult when choosing the right options.
Myself Shalini, certified Dietition and Nutritionist from Kerala, India. Working as a Freelance Lifestyle Nutrition Advisor since 2014 and promoting Phen375 product by displaying reviews from real customers.. As a nutritionist, I have vast experience in handling cases such as obesity, hypo-thyroid, diabetes, hyper-tension, anaemia for women and children. I offer free customized diet plans based on the person’s life-style issues. You can message me if you are having any questions on Diet and supplements.