Eat less & Work more

Yes, eating less and spending more is the only solution to overweight problem.

 

Spot toning is not possible

If you are trying to work on belly only and expecting you will have a flatten stomach, I will advice you to read more on spot toning, because unless you will reduce fats all around your belly, you can never have a flat stomach.

Fast Carbs and Slow Carbs


Food :            ● Food Guide  ●  Food Habit  ● Importance of protein ● Eating HabitLow Calorie Food
Calories All : Count Calories Calories You Are Burning   ● Calories to burn to lose one pound 
All About Fat:Losing Fat Fast-True ? ●  Losing Fat ●  Best Fat Burning Food  ● Why Fat Builds 
                       Metabolism is the Key  ●  Body Fat Percentage
Final Plan:      Ultimate Plan to Flatten Stomach

Glycemic Index Glycemic LoadUnsaturated & Saturated Fats
Cholesterol - HDL & LDL

Carbohydrate is the certainly the chief food of us. It is very difficult, if not impossible to take a meal without carbohydrate. most of the foods (rice, bread, fruits, vegetables, milk and what not) contain carbohydrate as a major share. Source of our instant energy is carbohydrate.

Carbohydrate is ecessary for body to function properly. But if you are fat and have grown some fat around your belly, you need to be careful about your carbohydrate intake. Overweight persons and those who have type 2 diabetics, should restrict certain type of carbohydrates (Fast Carbohydrate) in their food list. Let me discuss the types of carbohydrate here.

Slow Carbohydrate: Slow Carbohydrate is the one which breaks slowly and create energy at a regular speed. One very important role this slow carbs is that they keep your blood sugar stable, and if you want to be in fat-burning zone throughout the day, stable blood sugar level is what you want to have.

Fast Carbohydrate : Fast carbohydrate is the one which takes less time to break down the foods. They also produce energy very quickly. Fast carbs trigger your body to release a Insulin. Though the one of the main function of insulin is to to pull the sugars from your bloods into the cells for energy, excessive insulin ( triggered because of intake of fast carbs) works to store the extra carbs as fat.

So if you are planning to lose fat or suffering from Diabetics, then slow carb is the one you have to look for. Let's discuss more here.

Fast carbs break very fast and increase the sugar level in blood. When there is a rise in sugar level and body understands that it cannot take all the energy that is producing at a faster rate. So it secretes insulin, which will turn down speed the metabolism. Insulin also direct body to store that extra energy to store as fat cells, which is the last thing you want. Now which are the slow carbs and which are the fast carbs, you need to know.

Table sugar, sweet fruits, white pasta, white bread, white rice, fries and dessert are fast carb, while brown rice, wheat bread, salads and fruits ( not much sweet) are the slow carb.

Now how you can determine which carbs you are eating !

Check whether you have much sugar in that carb. Sugar breaks very fast. If your carb contain good amount of sugar then it is one side of fast carb. Another thing is that if the food contains good amount of fiber, then it would not be a fast carb. Whole grain foods are rather very slow carbs. Wheat is originally is a slow carb. But when it is crushed in the mill, and cover is removed to contain only the white portion, it may look good, but it loses its fibrous structure. So it turns to a fast carb.

How to identify which carbs you are eating ?

Many carbs are not as distinct as to be termed as fast or slow carb. They are sometime in between those two. There exists a index, Glycemic index, which is really very helpful to identify a carb as fast or slow.

Glycemic index

Glycemic index is a ranking system which tells how fast or slow is a food containing carbohydrate comparing to pure glucose. Pure glucose is the fastest carbohydrate. So if Glycemic index of a food is 90, it means this is 90% as fast as glucose. So the fast carbs are those which has a Glycemic index of higher values. Low carbs are the one with loser values. So the scale of the index is from 1 to 100.
Now here is a short list, now you may check the Glycemic index of your favorite foods. To check the full list go to my page on Glycemic Index.

Food 

Glycemic Index 

Food 

Glycemic Index 

Food 

Glycemic Index 

Rice pasta, brown

92

Baked Potato

85

Cornflakes

83

Instant Potato

83

Rice Crispy

82

Waffles

76

Doughnut

76

Potato, mashed

70

Whole meal bread

69

Croissant

67

Wafer biscuits

65

Potato, steamed

65

Table sugar (Sucrose)

65

Macaroni cheese

64

Ice-cream

61

Potato, tinned

61

Pizza, cheese

60

Rice, white

58

Rice, wild

57

Potato, new

57

Potato, boiled

56

Rice, brown

55

Popcorn

55

Pound cake

54

Bananas

54

Sweet potato

54

Multi grain bread

48

Rice, parboiled

48

Rice, instant

46

Carrot juice

45

Macaroni

45

Spaghetti, white

41

Snickers bar

40

Carrots, cooked

39

Fettuccine

32

Whole milk

27

Pearl barley

25

Milk, chocolate

43

Peanuts

15

Broccoli

15

Cauliflower

15

Snow peas

15

Spinach

15

Tomatoes

15

Zucchini

15

Glycemic Load - more important index

Though it is good to know Glycemic Index of a food before you take it, but actually in many cases Glycemic load gives you better information of the food you are you are concerned of, where Glycemic index may provide you misleading information. HOW ? Let me explain. Glycemic index actually means how fast the carbohydrate is. But if the food contains very less amount of carbohydrate then certainly effect will be very less. So when you see Glycemic index of a food is high, it is actually not Glycemic index of the food, it is GI of the carbohydrate of that food only. But Glycemic Load (GL) is calculated on per serving of that food. So if GL per serving is high, it will certainly affect your glucose level, if you take at least one serving. For more info and full list check my page on Glycemic load

 

Food 

Glycemic Load

( per serving)

Cornflakes

21.06

Ice-cream

7.93

Macaroni cheese

32.64

Popcorn

7.92

Potato, boiled

15.66

Potato, mashed

14.8

Potato, new

11.97

Pound cake

15.12

Potato, sweet

17.08

Rice, Jasmine

45.78

Rice, boiled, white

23.04

Rice, instant, boiled

19.32

Rice, long grain

22.96

Spaghetti, white

 

Waffles

9.88

Whole meal bread

9.23

Milk, whole

3.24

Start eating LOW GI foods

From now on you can start eating more fruits and vegetable, since most fruits and vegetables are of low GI. Also most of the legumes are low GI. Then always look for whole grain foods. Most of the cases we take white bread or cereals in breakfast. These two are high GI foods, so try to avoid them. Some cereals are low GI, if you have to eat cereals, check whether it is high GI or low GI. Crackers, cookies, rolls or pastries - do we really need to eat them ? They are all high GI foods. If you are seriously thinking about your health and looking for losing some fat off your body, avoid those foods.

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