What is glycemic index?
The glycemic index (GI) is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level. Carbohydrates with a low glycemic index increasing sugar in the blood slower, high glycemic index increasing sugar in the blood faster. As is sugar in foods is simpler (glucose, sucrose), rising level of sugar in blood is faster. Fructose (fruit sugar), although it is a simple carbohydrate, but rising level is slower. Complex carbohydrates, such as starch from cereals and potatoes, must first be separated to simpler sugars, and then pass into the bloodstream. This process takes place in the digestive tract and liver and depends on the: type of sugar, cooking food and dietary fiber (quantity) in the diet.
Foods with a low GI are slowly digested and long stays in the small intestine, hours after ingestion. Good sides are slow and continuous release of glucose that occurs during the performance of physical activity. For foods with a low GI sugar level in the blood is held stable while eating foods with a high GI will free glucose too quickly, which results in a tremendous increase in blood sugar.
THE IDEAL FOOD IS A FOOD WITH GLYCEMIC INDEX LESS THAN 45. FOOD WITH GLYCEMIC INDEX FROM 45 TO 60 IS IMPORTANT TO USE OCCASIONAL. FOOD WHOSE GLYCEMIC INDEX OVER 60 IS IMPORTANT TO USE RERELY.
Diabetics should avoid concentrated sugars (honey, juices, white sugar, sweets stored with sugar, cakes, muffins), because glycemic index of glucose is 100, white sugar index is 68. If your body need sugar replace with fruit, fruit has index 23.
The quantity of fruit a day that you enter , not only determine the glycemic (sweet index), also determine the amount of dietary fiber, vitamin and mineral composition, the amount of water fruit acids and total caloric impact of certain types of fruit. Legumes (beans, peas, beans) have a large glycemic and caloric effect, but they should eat, because it is healthy food and this food is rich with dietary fiber.
Learn compositions of foods, their caloric value, glycemic index and amount of dietary fiber. At first it may be difficult, but once you get the hang yourself it will be surprised success and ease way to control your blood sugar. With increasing intake of sugar and food with a high GI your body will need more frequent intake of sugar, so it is important to bring groceries with low GI so you will be full after meal, do not need more food and also you will not increased your body weight.
What is the intermittent fasting and why it should be practiced?
Intermittent fasting is not a diet, it’s a form of nutrition. It is a way of scheduling meals so that you get the most out of them. Intermittent fasting does not change what you eat, is changing when you it. While we eat something body consumes 80% of energy to digest food and fail to work off other important functions. Only when unoccupied constant digestion of food, it can operate on cell regeneration and detoxification, which is very important for health. First of all, it’s a great way to lose weight without going on a diet or intense elimination of calories. In fact, most of the time you try to maintain the same calorie intake when you are doing intermittent fasting. In addition, intermittent fasting is a good way to keep muscle mass and lose fat.
To understand how intermittent fasting leads to loss of fat should first understand the difference between the fed state and the fasted state. Your body is in the fed state, when it is digesting and absorbing food. Typically, the state of satiety moves when you start eating and lasts from 3 to 5 hours until your body does not begin the digestion and absorption of food that is eaten. When you are in the fed state, it is very difficult for your body to burn fat because insulin levels is high. During fasting, your body goes into post-absorption state, which is just a way of saying that your body does not process food. This state lasts from 8 to 12 hours after the last meal. It is much easier for your body to burn fat in a state of fasting, because your insulin levels is low. When you are in a state of fasting your body can burn fat that were unavailable during a full stomach. Fasting puts our body in a phase of rapid fat burning which is difficult to be achieved with a normal feeding schedule.
Daily intermittent fasting:
It does not matter when you start 8-hour period of nutrition. You can start at 8 am and end at 4 pm. Or start from 2 pm and stop at 10 PM. These are just two meals a day at intervals of 8 hours.
Weekly intermittent fasting :
One of the best ways to start with periodic fasting is to do it once a week or once a month. In this case, lunch on Monday is the last meal of the day, then your fast till lunch on Tuesday. This arrangement has the advantage of allowing you to eat every day of the week, and still take advantage of the opportunity to fast for 24 hours.
During fasting, it is important to drink plenty of water and green tea is recommended.
How to skip breakfast?
Foods that you eat for breakfast, you can not cut them just to eat at one in the afternoon and dinner later in the evening 9. Also, if you eat large amounts of food for dinner the night before, you will be surprised how much energy you have in the morning.
What’s up with that you should eat every 3 hours?
Here’s why it was popular: Your body burns calories when processing food. So mission more meals a day is to burn more calories throughout the day. So if you eat more meals a day will help you to lose weight. Here is the problem: the amount of calories you burn is proportional to the size of the meals that your body processed. So, the burning of six smaller meals that provide 2,000 calories burn the same amount of power as two big meals of 1000 calories. It does’t matter if you get your calories in 10 meals or in 1 meal, you’ll end up in the same place.
How to endure 24 hours without a meal?
The mental barriers is the greatest thing that prevents people from fasting, fasting is not easy to implement in practice. Here are a few reasons why intermittent fasting is not bad. First, fasting has been practiced by various religious groups for centuries. Doctors have noted the health benefits of fasting for thousands of years. In other words, the fasting is not a new fashion or crazy marketing gimmick. Second, fasting seems foreign to many of us simply because nobody talks about it that much. The reason for this is, marketing is not really good for food industry and companies who produce supplements and foods. The result is that it seems somewhat extreme or strange, even though its really not. Third, you’ve probably already fasted many times even though you were not aware. Have you ever slept late on weekends, then a late lunch? Some people do this every weekend. In these situations, often dinner the night before, then do not eat until 12 noon or even later. There’s your 16–hour fast and you did’t even think about it.
Positive things of intermittent fasting:
better health and reduced risk of disease because the body gets regenerated and detoxify
losing weights and fats
better mental acuity and concentration