Cowboy Gene’s BodyBlog

Glycemic Index and Weight Loss

Traditional thinking led us to believe that complex carbohydrates like rice and potatoes were absorbed slowly, and that simple and refined carbohydrates, like candies and jams resulted in a sharp rise in blood sugar. However recent research has indicated that this is not necessarily the case. There are more factors involved than just simple versus complex or refined versus natural.
The problem with many modern foods on the market is many tend to be highly processed; they often contain lots of added sugar and salt, as well as preservatives. The high sugar content causes a rapid absorption of sugar, the body responds by releasing the hormone insulin. A large release of insulin eventually causes the blood sugar to crash, once again low blood sugar levels will trigger the appetite and the dieter feels hungry once more.
The fact is we burn fat all day; the problem is we often cause any fat loss to be replaced at the next meal because many convenient foods contain lots of refined sugars which cause the pancreas to release more insulin. The high insulin levels drive excess fat and sugars into cells for storage. The result is we rarely gain the benefit of a net loss of body fat. If we could stop or reduce the body from storing fat after eating we would naturally see a reduction in stored body fat. The G.I. Diet does this well if it is followed correctly.
A calorie deficit can also do this but there’’s no guarantee because it is dependent on what the individual eats and how much he/she reduces calories. With a low calorie diet there’’s always the need to burn off extra energy through exercise because we need to tip the balance in favor of burning more than is replaced to produce a net loss of stored fat. The trouble is the body also breaks down muscle to maintain the amino acid pool (protein available in blood). This causes the metabolism to eventually slow down resulting in the weight loss plateau.
After a high-Glycemic load meal, blood glucose levels rise more rapidly and insulin demand is greater than after a low-Glycemic load meal. High blood glucose levels and excessive insulin secretion are thought to contribute to the loss of the insulin-secreting function of the pancreatic beta-cells that leads to irreversible. High dietary Glycemic loads have been associated with an increased risk of developing type 2 diabetes mellitus.
In the first two hours after a meal, blood glucose and insulin levels rise higher after a high-Glycemic load meal than they do after a low-Glycemic load meal containing equal calories. However, in response to the excess insulin secretion, blood glucose levels drop lower over the next few hours after a high-Glycemic load meal than they do after a low-Glycemic load meal. This may explain why 15 out of 16 published studies found that the consumption of low-Glycemic index foods delayed the return of hunger, decreased subsequent food intake, and increased satiety (feeling full) when compared to high-Glycemic index foods The results of several small short-term trials (1-4 months) suggest that low-Glycemic load diets result in significantly more weight or fat loss than high-Glycemic load diets. Although long-term randomized controlled trials of low-Glycemic load diets in the treatment of obesity are lacking, the results of short-term studies on appetite regulation and weight loss suggest that low Glycemic-load diets may be useful in promoting long-term weight loss and decreasing the prevalence of obesity.
The key is to eat more "slow" carbohydrates, also known as complex carbohydrates, or, in simpler terms, "good" carbs. A slow carbohydrate raises blood sugar levels gradually, providing a steady stream of energy to our body’s cells, and especially our brains. Whole grain foods——such as oatmeal, whole wheat bread, brown rice, lentil soup and beans——are great slow carbohydrates.
The fact is eating foods with a low GI value will tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. Diabetics can now choose their foods in a more controlled manner. It is important to note that the GI factor is not the key to all weight loss, but it is another excellent another tool. A diet rich in low GI foods is a good diet, provided that there is nutritional variety.

High Protein, Low Carb, Fat Free Cheesecake Filling

Yield: 4 - 1 cups servings.

Ingredients:
Non-fat cottage cheese 3 cups
Vanilla whey protein power 2 - 70 cc scoops     (70 cc = 14.17 tsp)
Stevia 4 packets
Instant pudding mix * 4 tbsp
Fat free milk ** ½ cup

* Jell-O brand sugar free, fat free, cheesecake flavor
** Optional for thinning

Mix ingredients together until smooth and pour into dishes. Chill to serve.

Per serving: calories - 148 grams, fat >1gram, carbohydrates 8 grams, protein 22 grams

Option: pour into a pre-made pie shell such as a graham cracker crust, but remember this will greatly increase calories.

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 based on the extent to which they raise blood sugar levels after eating. Foods with a high GI are those that are digested rapidly, absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by the very virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels; they have proven benefits for health.High blood pressure can be reduced by following a low GI life-style. Low glycemic food is extremely helpful in assisting those who want to lose weight. Low glycemic index foods will increase the sugar levels in the body to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their blood stream. Having good understanding of the glycemic index will also assist with exercise.

SpinachAlthough highly touted as super food rich in iron, spinach was not widely consumed as a food until the late 1930’s with the outbreak of World War Two.

Good Foods Choices

Green Vegetables
Cauliflower
Green beans
Broccoli
Tomatoes
Low Fat Cottage Cheese
Fish.
White Chicken (skinless)
Lean beef
Turkey
Buffalo
Ostrich
Eggs
Poly un-saturated oils.
Olive oil
Most dry roasted nuts (No salt or oil added)
Whole Grains
Red, Yellow and green peppers
Unsweetened Tea (green tea is best)
Low-fat Cheese
Non fat milk
Oatmeal

Bad Foods Choices

Sugar
Bread
Pasta
Potatoes
White rice
Butter
Bacon
Fatty Beef
Animal fat of any type
Whole milk
Ice Cream
Snack foods such as cheetos, chips, etc
Spinach  http://blog.bodybuilding.com/CowboyGene/2007/07/06/spinach/
Bakery Products
Fried foods
Most Fast food items
Alcohol
Soda, Sport drinks, Most Juices
Processed Foods
Pizza

So-So Foods Choices

Low fat milk
Carrots
Bananas
Fruit juices
Most fruits
Cheese
Coffee
Whole Wheat Bread
Breakfast Cereals

I have been reading that right after a very intense workout the muscles need a good shot of fast acting carbohydrates and protein to replenish the glycogen in the muscle cells used up by the exercise for refueling and growth of the muscle cells. In order to be optimally effective this feed should be fast acting. Being a liquid would help and should be consumed within about a half hour of the workout.I got to figuring that the ideal feed might be a McDonald’s Extra Large Chocolate Milk Shake. Now I know this sounds crazy, but it has plenty of fast acting Carbs, almost 30 grams of protein and some fat in it. It is a whopping 1100 calories. I told myself that if I have an intense BodyPump (or heavy Iron) workout and I can get to the nearby Micky D’s within 20 minutes of finishing, that a shake might just be a good post-workout recovery drink.

Friends that know me well and some that don’t know me well at all know that a McDonald’s Extra Large Chocolate Milk Shake is my vice, my comfort food and my first choice when I cheat. But I have decided to try this and see what effect it will have on my percentage of body fat and workout recovery. So far (4 days and 3 shakes) I have seen a slight drop in my weight no change in my body fat percentage and perhaps a very slight feeling of good strength and recovery. Really much too soon to tell though.

Could it be that my brain has finally shut down from lack of carbohydtates and I have just found a way to cheat and tell myself it is ok, or could this really be a good thing?    What do you think?

High Protein Oatmeal
Revised June 5, 2008

Yield: 1 man sized serving

2/3 cup quick oatmeal.

1 2/3 cup of water.

1 tbsp. flax seed.

2 scoops of whey protein powder

1 sprinkle ground cinnamon

Mix oats meal, and water. Microwave 2.5 - 3 minutes.

stir in protein powder and cinnamon.

ENJOY!

I like to add blueberries, walnut pieces, or pecans.

Sweetener or milk is not needed.

Use any flavor protein powder. I personally like Max Muscle Gourmet Protein Vanilla Carmel Swirl