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Why the Low GI Diet Works for Weight Loss
October 20, 2008
The Food and Agriculture Association of the United Nations states that industrialized countries base their diets on low glycemic foods in order to prevent the most common diseases of influence such as; coronary heart disease, diabetes and obesity. Eating low glycemic is not only great for weight loss, but for overall heart health it is the best.
I even have my children eating low glycemic. Low G.I. eating is important because it keeps your body in the fat burning zone. Examples of low G.I. foods are beans, low sugar fruits like apples and meats. Most of our foods turn high glycemic by the way they are processed. Items that contain white flour like pasta and white bread and anything made with refined sugars (donuts) are high glycemic. Processing many of our foods has taken out nutrients and the necessary fiber we need for heart health and gastrointestinal health.
The adapting a low glycemic eating habit works best, because it will help you control your blood sugar level. It decreases hunger and increase satiety (feeling full or satisfied). Before I started eating low GI, I would joke that I had no satiety. I was hungry every hour. Personal trainers would tell me that it was good that I was hungry all the time. They said it meant that I had a high metabolism. I told them it was not working for me. Personal trainers do understand exercise, but many of the young ones don’t understand how the body works. I was constantly eating high GI process foods, but because it was low fat they thought I was fine.
Healthy regards,
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
How do carbs affect diet and weight loss?
October 14, 2008
Most of us are not born carbohydrate sensitive. Not understanding how food influences our body has caused an increase in metabolic syndrome and insulin resistance. Many people are in a pre-diabetic state without realizing it.
One of the greatest causes of carbohydrate sensitivity is the popularity of low carb dieting. The body’s insulin response becomes ineffective when these diets are prolonged. Once you start eating carbohydrates again, your blood sugar rises too quickly. As a result, your body does not respond to insulin. The excess carbs are then stored as fat. In turn your body fat percentage increases.
When you are carbohydrate sensitive, even when you eat something that is healthy for example a salad, chicken breast and a small roll; your body will respond to the small roll as if you ate half of a chocolate cake. Carbohydrate sensitive can come from yo-yo dieting and eating junk all of your life.
I cringe when I see parents give their children constant processed foods that are filled with sugar. Even though the children don’t have a weight problem, those constant carbs and sugar are setting their children up to be carbohydrate sensitive. This is one of the reason we are seeing the age of adult onset diabetes getting lower and lower.
Healthy regards,
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
Low carb or not low carb diet
October 9, 2008
One of my most successful diets was a variation of the “low carb” craze. I tried Atkins and lost 10 pounds in two weeks. I even put my husband on it. He was so cranky, for the sake of our marriage I asked him to stop. When you are not a meat eater, it is a very hard diet to follow. I saw a more sophisticated low carb diet on Oprah (it must be good, since it was on Oprah). I followed it for almost a year. I thought it was my last diet. It was not until I stopped, that I realized I developed some bad habits. In the process I destroyed my metabolism.
The low carbohydrate diet has unnecessary restrictions of fiber rich foods. It is also very high in fat. To be honest, no one has ever got fat eating broccoli, which is off every low carb eating plan. You can’t eat broccoli, but you can have all the bacon you want. It doesn’t even make sense. Like other fad diets, the low carb diet cannot be followed long term. High protein and high fat results in muscle and water loss. You can also forget about going to the bathroom. I admit you can lose weight on this diet. But, you cannot have lifetime healthy results.
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
Fat Factor #2 Crash Dieting
September 25, 2008
I spent my teenage and young adult life crash dieting. I did it because it worked for a while. I did not realize what it was doing to my body. When you drastically cut calories, your brain misreads it as a life threatening time of famine.
When people were hunter gathers, sometimes there was not much to eat. Our bodies protected us by creating a starvation mode that would slow the rate of which we burn calories. When you drastically cut calories to lose weight, you slow down your metabolism.
Nothing has changed about the way our bodies work. Our brain does not know when you crash diet that you have a pantry full of food. Our brain thinks we are going to die from starvation, so it will do everything it can to keep you alive.
Crash dieting works when you are younger, because you naturally have a higher metabolism. As you getting older crash dieting will have a greater effect on your body. No one can crash diet for the rest of their life. Now that you lost your 5 to 10 pounds, you go back to normal eating and gain more than what you lost even if you eat healthy.
Healthy regards,
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
Fat Factor #1 Yo-Yo Dieting
One of the reasons why our nation is so fat is the history of yo-yo dieting. Many overweight people like I was are willing to try anything to take control of their weight. If a new diet comes out in the news, it get legitimacy, so we try it.
The problem is that most traditional diets do not you how to eat for life. They are a quick fix. They usually result in muscle loss instead of fat loss. Diets are meant to follow for a certain type. After all who can eat cabbage soup for the rest of their lives? Most people cannot survive on a 800 to 1000 calorie diet for the rest of their lives. People often get bored with diets, because they are so restrictive.
When dieters stop the diet and go back to their old habits they gain more weight, because their body fat percentage is higher. There is not enough muscle to burn the excess calories your are eating.
Everytime you have lost weight and gained it back you have increased your body fat. On January 1 when you make a resolution to eat healthy and workout, you don’t see the results you use to get. You may lose a couple of pounds, but you give up because you did not see results quickly. Until two years ago, that was my fat history.
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
