There are some simple tips that you can follow to easily eat your favorite foods without adding inches in your waist. Porridge, bread, potatoes and pasta, excluded by doctors from the dietary ration, as threatening harmony, are now rehabilitated. By understanding where His Majesty the Hunger comes from, you can easily regulate the satiety and satiety process without limiting yourself to rigid diets.
Glucose, insulin, GI - links of the same chain
First, let's figure out what happens in the body and what we can do to prevent excess body fat. The amount of glucose, or, more simply, sugar contained in foods and entering the bloodstream after a meal is called the Glycemic Index (GI). Insulin enters the digestion process to break down this sugar. Everything that insulin has not "decomposed" into the cells of the body is deposited in certain places, giving us a lot of grief. It is on whether a product has a high or low Glycemic Index that determines how much sugar will enter the bloodstream with food.
Previously, it was believed that if the product is sweet, then, accordingly, high-calorie. However, bread has a higher GI than ice cream. It has now been proven that GI can be successfully reduced in foods that are high in GI, which will automatically make them lower in calories. And if you choose foods with a low GI, then you can not only reduce weight, but also maintain it effortlessly.
Food as an increased source of stress
When a person eats a high GI product, a large amount of insulin is immediately released into the bloodstream. And insulin is a stress hormone, and it is for this reason that the body reacts rapidly - it stores fat in reserve. Insulin can behave aggressively by not allowing the necessary enzymes to break down fat. You can literally disappear in the gym, and the arrow of the scales will not flinch at the same time. The paradox also lies in the fact that eating foods with a high GI, after a short period of time, you literally start to die of hunger again. And the stress hormone makes you want high-calorie foods.
According to medical statistics, obese people have elevated blood insulin levels. The absolute champions among products with a high GI are: white bread, sugar - 100, potatoes - 95, beer and dates - as much as 110 and 103, respectively. If you eat foods with a low and medium GI, up to 55, then you can reduce and not gain weight. These products include fish and meat, the GI in them is close to zero.
Correctly combine cooking and eating
Many foods can have a lower GI if they are combined or cooked correctly. A decrease in the index even by 10 points will already lead to tangible results - a decrease in blood sugar levels.
For example, if potatoes are boiled or baked in their skins and eaten with a small (no more than a teaspoon) amount of oil, its GI can be reduced by 10-15 points.
To lower the GI in cereals, choose whole grains, oatmeal instead of cereal, and barley instead of chaff.
Buy pasta from durum wheat and boil it until it is al-dante so that the inside is a little hard.
Eat food that is chilled and re-warmed slightly. If you freeze bread and then thaw at room temperature, you can reduce its GI by 10-12 points. The same applies to dumplings. This process is associated with the restoration of the structure of starch contained in products. During drying, approximately the same process occurs, the number of GI points decreases. But nutritionists still recommend eating no more than 200 grams of bread per day, otherwise the blood glucose level will not decrease.
Do not buy overripe and very soft vegetables and fruits, they have a much higher GI than unripe ones.
If you combine high-GI foods with dairy products, you can lower your levels. This is because certain food combinations interfere with the flow of sugar into the bloodstream. For example, if you drink a cake or cookies with unsweetened yogurt or kefir or supplement a dish with a high GI with a vegetable salad or, better, herbs and whole vegetables and fruits. Fiber in whole vegetables and fruits inhibits the flow of sugar into the bloodstream, while crushed fruits contain less fiber. Thus, the eaten apple is healthier for the body and shape than fresh apple.
The fewer the insulin spikes, the less you feel hungry and, accordingly, fewer snacks and lower total calories in your daily diet.
