Using The Glycemic Index To Lose Weight After Pregnancy

The vast majority of postpartum women will not return to their pre-pregnancy weight without the help of proper nutrition. This article will explain why extreme diets don't work and why the Glycemic Index may be the best long-term solution for postpartum weight loss.

Don't Go To Extremes

There are thousands of "diets" on the market, yet the question still remains: how can we achieve weight loss in the healthiest, most permanent way? Restricting calories too much can shut down metabolism and cause us to gain weight in the long run. Eating "Fat free" can make us hungry all the time and deprives the postpartum body of key nutrients. "High protein/no carbohydrate" diets are unhealthy and can put our bodies at possible risk of liver and kidney damage.

We know going to nutritional extremes doesn't work. Alas, we come back to the age-old method of balance. How we balance carbohydrates, fats, and proteins can make all the difference.

Research shows that unsaturated fats are better than saturated. And proteins such as chicken, fish, and even beans far outweigh red meat as a healthy choice. What about carbohydrates? Which carbohydrates work best for weight loss and energy? Choosing the correct carbohydrates in balance with healthy proteins and fats will help you achieve the healthiest form of weight loss for the postpartum period and beyond.

The Hormonal Response To Food

When we eat, our bodies digest and convert foods into usable forms of energy. The main unit of energy for the body is a sugar called glucose. When people talk about blood sugar levels they are referring to how much glucose is in the bloodstream at a given time.

A stable blood sugar level is important for health and our bodies stimulate hormones to regulate it. If we have too much sugar in our blood, a hormone called insulin is released. Insulin will bring our blood sugar back to an acceptable level, however it also encourages our bodies to convert the excess sugar to fat.

According to Joyce and Gene Daoust, authors of 40-30-30- Fat Burning Nutrition, "It is important that an individual's blood sugar level does not rise too high or too quickly because, if it does, the body reacts by alerting the pancreas. The pancreas then detects the excess glucose and secretes the hormone messenger, insulin, to correct it. Increased levels of insulin force your body to burn glucose for energy and store any excess away as glycogen or fat."

Essentially, insulin promotes the storage of fat in our bodies. To burn fat instead of store it, we should limit the amount of insulin in our blood. The way to do this is by keeping our blood sugar levels from getting too high, too fast. How do we control our blood sugar? Fortunately, there is a tool that will make our job easier.

The Glycemic Index (GI)

The Glycemic Index is a numerical rating scale that measures how fast a particular food can raise blood sugar (glucose) levels in our bodies. At the top of the scale is pure glucose with a rating of 100. All other foods are ranked in a hierarchy along the scale. Foods that break down (convert into glucose) slowly have a low Glycemic rating. Foods that breakdown quickly have a high rating. The Glycemic Index (GI) values of different foods are extremely important, because the speed at which foods are converted into glucose not only affects our insulin levels, but our appetite, cholesterol and blood fats as well.

To Lose Weight, Eat Foods With A Low GI Value

It's that simple. Choose low Glycemic foods and your body is less likely to convert them into fat. For example, you'll notice that eating a cup of All Bran cereal (GI = 51) will sustain you longer than a cup of corn flakes (GI = 84). As you can see, Corn Flakes elevate your blood sugar faster than All Bran.

An apple (GI = 38) will keep you full longer than a piece of watermelon (GI = 72). Because the apple converts to sugar in the blood slowly, your insulin levels will be much lower than if you ate the watermelon. You will also get more sustainable energy over a longer period of time from the apple.

The Glycemic Index and Appetite

Controlling food portions and appetite becomes easier when you understand how the GI of certain foods affects your body.

Typically, high GI foods stimulate appetite by making blood sugar rise and fall quickly, thus creating a feeling of constant hunger. For example, a slice of white bread has a high GI, because it's starches release and digest quickly. When blood sugar rises and falls rapidly, the body is stimulated to eat again. Candy, potatoes, honey, and other refined (processed) grains will have the same affect.

To reduce appetite, eat low GI foods such as beans, vegetables, fruits, and certain whole-grains. They release at a slow, steady pace, keeping you full, energetic and away from the refrigerator! Although most carbohydrates are naturally low in fat, those carbohydrate foods with a low GI index also have more fiber. Low GI foods release energy in the body at a much slower rate, helping you avoid "peaks and valleys" and maintain a steady energy level.

More ways To Reduce GI

Other factors, such as the way foods are prepared can affect the GI. Coarsely ground flour in bread tends to release at a slower rate than extra fine flour. Old-fashioned oatmeal made with fiber-rich rolled oats and natural sugar has a lower GI than the instant version. Even cooking spaghetti less can decrease its Glycemic Index, making the carbohydrate molecules release at a slower rate. In general, the more a food is cooked, the faster it releases sugars and the higher GI it will have.

The same goes for raw fruits and vegetables. The crunchier, the better! It takes the body longer to release and digest raw vegetables, thus converting to sugar slowly and keeping us full longer.

Combining high GI foods with low GI foods will also reduce the speed at which sugar is released in your blood. For instance, if you ate a rice cake (GI = 99) you would have an insulin spike because the rice cake is converted into sugar very fast. However, if you had a tablespoon of peanut butter (GI = 15) with your rice cake, the total GI of the meal is only 57. Yes, the peanut butter adds more calories to the meal, but because you have less insulin in the blood those calories are more likely to be burned instead of being stored as fat.

It's important to note that portion size is a big factor. This article assumes you are not overeating. When you take in way too many calories than you need, your body will certainly store fat. However, if they are low Glycemic calories you would store less fat than if they were high GI calories.

--------------------------------------------------------------------------------

Putting It All Together

Here's a formula for new moms who desire weight loss and high energy. Try to balance all your meals with:

40% of calories coming from low GI carbohydrates

30% from lean protein

30% unsaturated fat

The above ratio has been shown to keep your blood sugar at an optimum level for burning fat instead of storing it. Since protein and fat have naturally low GI's your carbohydrate choice will be the biggest factor in the total GI of your meals.

--------------------------------------------------------------------------------

A Sample Day Of Balanced Meals with a GI below 50

Breakfast: Low fat cottage cheese, peaches and raw almonds

Lunch: (water packed) Tuna salad sandwich (Mayo, celery, sweet pickle relish and lettuce), grapes

Snack: String cheese and an apple

Dinner: Grilled salmon, vegetables (Onion, green pepper, zucchini) and salad with low fat dressing, an orange

--------------------------------------------------------------------------------

The great thing about the Glycemic Index is it's easy to learn. It's the perfect tool for busy new moms. Instead of wondering what to eat, you'll start making smart food choices around low GI foods. Once you combine the power of the Glycemic Index with regular exercise you'll watch those postpartum pounds melt away in no time. You can learn more at www.strollerfit.com

View a Glycemic Index of various foods here:

http://www.strollerfit.com/index.cfm?fuseaction=home.viewPage&page_id=8501D08C-C199-51B 2-7EF0A45D08E1B199

Curt Conrad, CSCS, is Founder and President of DIAMOND CUT, Inc. and StrollerFit Inc. His companies have helped thousands of clients enjoy better life through better fitness. For more great information visit http://www.strollerfit.com and http://www.mommymuscle.com

---

How To Burn Fat Fast: Go For Speedy-Burn, Not Crash-Burn

How to burn fat fast is a question that burns... Read More

Fat Burning Secrets For Cardio Workouts

Lets face it, most of us live pretty busy lives... Read More

Dieting Will Never Be the Same! A Review of How to Make Your Diet Work

According to the American Obesity Association, an astounding 64.5 percent... Read More

Weight Loss Options -- Infrared Radiant Heat Saunas (IR Saunas)

Infrared Radiant Heat (IRRH) is a form of radiation that... Read More

What You Need to Know Before Starting a Low Carb Diet

In the last 12 months or so, low carbohydrate diets... Read More

Fat Burners: The Biggest Rip-Off of the Weight Loss Industry?

Fat burners have become very popular in today's society, especially... Read More

Tips for Weight Loss

For a healthy body, it is very important to have... Read More

Wellness Coach Reveals Celebrity Diet

We think we know everything there is to know about... Read More

An Incredible New Weight Loss Product ? Your Brain!

I would like to introduce you to an incredible new... Read More

Eat More Often to Lose Weight

I'm sure you have heard it before, but one of... Read More

Stress Eating & Unbearable Cravings

It's common to respond to stress by distracting yourself with... Read More

Ultimate Weight Loss: Ephedra is Back?

I had some questions come in about Ephedra. So I... Read More

When Dieting Should You Weigh Yourself Every Day?

How to Break the Weighing HabitFace it, if you weigh... Read More

Dieting Tips For Fast Weight Loss - How To Jump-start Your Diet

Do you want to lose weight fast? While there is... Read More

Acupuncture Weight Loss -- Does it Work?

Acupuncture for weight loss is a modern application of this... Read More

Catching Yourself In A Binge or Compulsive Eating: Stopping Behaviors

Oh, no . . . You suddenly realize that you... Read More

The Number One Secret Of Successful Weight Loss

There's one thing that most people forget about when it... Read More

The Ultimate Weight Loss Red-Flag Guide

Weight Loss Red Flag GuideDespite claims to the contrary, there... Read More

Top 5 Weight Loss Strategies From A Top Level Personal Trainer

You are ready to shed those energy draining, body crippling,... Read More

How Julia Roberts Can Help You Lose Weight

How would you like Julia Roberts to coach you on... Read More

Managing Cravings with EFT

There are several ways to manage cravings. You can: ... Read More

Are Your Co-Workers Making You Fat? Avoiding Unexpected Treats

Taming the See Food Eat Food ResponseWhat happens when you're... Read More

Eating Sensibly, Working Out and Still Not Achieving Your Goals?

Are you working hard in the gym 3 times a... Read More

Bye-Bye Bread

I don't know about you, but I absolutely love bread... Read More

Fat Burners: The Shocking Truth

Fat Burners refer to the hundreds of products on the... Read More

What are the Benefits of the Low-carb Diet?

Are you one of those who hate dieting? Well, you... Read More

2 Ways to Start Burning fat Quickly

1. Start Exercising first thing in the morning.As soon as... Read More

Food: The Proof Is In The Portion

We are a large people. 65% of us are overweight,... Read More

Understanding Bariatric Surgery

According to the Centers for Disease Control and Prevention, obesity... Read More

The Most Under-Rated Aspect of Weightloss

If I were asked, "what is the most difficult thing... Read More

The Scottish Diet

(Ailsa's Apple Crumble Diet)I'm Scottish, so it's not a big... Read More

4 Surefire Ways NOT To Lose Weight At Your Health Club

Everyone has their own individual reason for joining a health... Read More

A Full Scale War

It happens every morning when you mosey out of bed,... Read More