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Low GI (glycemic index) and weight loss success
October 16, 2008
The glycemic index is the new buzzword in dieting. People have a tendency follow new fads or what is popular. There are several weight loss programs that mentioned the glycemic index, but most people don’t know what it is and why it is important.
Following a low G.I. program is nothing new. As a matter of fact, that is how we all use to eat. Well, at least those of us over forty. It was not until we adapted a diet so full of process foods that we had to research the glycemic index and understand its impact on our health.
The glycemic index measures the impact of carbs on blood sugar levels. High GI foods such as sugar, white flour and rice raise blood sugar levels and insulin production. High GI foods throw your metabolic switch into fat storage mode (independent of calories!)
Low GI foods promote weight loss while preserving lean muscle mass and do not lower metabolic rate. Low GI foods give your body a steady stream of energy. Low glycemic eating addresses body composition resulting in fat loss and an optimal metabolic rate.
Understand how the glycemic index and glycemic load is calculated is very important. There are some popular diets that create low glycemic foods by adding fat. I always suggest learning how to read labels which I will blog about soon.
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
The first rule of weight loss success
October 10, 2008
The majority of diets do not focus on body composition. The first rule of healthy weight loss is muscle dictates metabolism. When I coached my husband in weight management he lost thirty-three pounds in 2 months. It took me twice as long to lose the same amount of weight. What I like best about coaching males is that they see results fast. What I hate the most about coaching males is that they see results fast. It is so unfair.
The male body naturally has more muscle then the female body. Muscle burns calories. The object of healthy weight loss is to maintain muscle mass while losing fat. Most diets fail at this. The more fat you carry, the fewer calories your body will burn. It is easier to gain or regain weight in the form of body fat.
Understanding body composition will help you reach your weight loss goals. Many women shun away weight training, since muscle weighs more than fat they think they will gain weight. Women should pay attention to the inches they lost first. Eventually the pounds will come off. I recommend using a scale that will measure body fat. Your body fat percentage and waist circumference will dictate how healthy you really are.
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
Fat Factor #5 Chronic Stress
October 1, 2008
When I told my husband’s manager that stress makes people hold weight in their stomach he replied “I guess there’s no hope for me”. When your body is on constant alert due to physical or emotional pressures, it goes into a life preserving mode and stores fat.
Stress is good when and has a purpose in our bodies. In the pioneer days if one ran into a bear, the body would work up all the adrenals needed to fight it or out run it. The process of fight or flight help balance our adrenals.
Today, when your boss makes you mad you can’t just sock them. If someone cuts you off in traffic, you can’t jump out your car and beat them up. Now you have got all of your stress hormones going without a way to balance them out. Adrenal fatigue occurs, because our bodies don’t know the difference between a bear coming after you or your boss getting on you nerves.
Our bodies try to preserve our lives by secreting survival hormones. Unfortunately, our bodies were not meant to constantly be on alert. The chronic alert signals cause fat storage. Manage stress and you will do much better managing your weight.
Many people manage stress by eating. I don’t blame them. Chocolate makes me feel good. People don’t realize that the are sabotaging their weight goals by ignoring how they handle stress.
Healthy regards,
Del-Metri Williams, MBA NC CTLC
Weight Management Coach
