: A Low-Glycemic diet is the key to weight management?
WHAT THEY’RE SAYING
A low-glycemic diet may help you to keep the weight off versus low-carb and low-fat diets.
WHAT WE KNOW
The Glycemic Index is a measure of how quickly foods are digested and glucose (blood sugar) is released into the bloodstream. Foods with a high glycemic index, such as refined grains (i.e. white bread), are digested quickly, resulting in a fast rise in blood sugar levels, followed by a “crash” which can lead to hunger. In contrast, low-glycemic index foods such as fruits, vegetables, legumes, healthy fats, and nuts are digested more slowly, requiring more calories to digest them. They may also elicit hormonal changes that help reduce hunger. It is thought that compared to a low-fat diet, a low-glycemic diet may cause less of a decline in metabolism that can occur following weight loss.
HOW DO WE KNOW THIS?
A study published by the Journal of the American Medical Association compared the amount of calories burned at rest while on three (3) separate diets: low-fat, low-carbohydrate, and low-glycemic. The low-carb diet resulted in the highest number of calories burned at rest, followed by the low-glycemic diet, and then the low-fat diet. The low-carb diet, however, had side effects that increased the risk of cardiovascular disease, leaving the low-glycemic diet the best choice; it burned more calories per day than the low-fat diet, and it was easier to adhere to than the low-carb diet. While the study had some limitations, it suggests that a low-glycemic diet may be the appropriate choice when trying to maintain weight loss long-term. *
A diet rich in fruits, vegetables, and whole grains is imperative to healthy weight managementand an overall healthy lifestyle. Also, adding 60 to 90 minutes of daily physical activity will boost your energy and enthusiasm!
Here are a few tips to boost your energy, metabolism, and motivation …
- Whole Grains. When shopping, reach for whole grain products rather than refined grains.
- Extra Veggies! Add extra vegetables to soups, pastas, sandwiches, salads, and even frozen meals.
- Fruit Instead of Sugar. For a mid-afternoon pick-me-up, grab an apple or handful of berries instead of sugary candy or artificial fruit beverages.
- Take a Walk. Take a walk around the block with your family after dinner or start up a game of kickball in the back yard this weekend.
- Park & Walk. Choose a parking spot farther from the store front than you normally would (during daylight). Adding extra steps throughout your day makes a difference. Make sure you are in a safe and well-lit area.
- Stuck at the office all day? Try adding in a quick walk around the building during your lunch break. This will ease your body and your mind.