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Another study that has emerged from the Third National Health and Nutrition Examination Survey, the Framington Heart Study and other sources demonstrates the substantial increase in risk for disease associated with obesity. A companion study reported a sustained 10 percent reduction in body weight can help increase life expectancy, reduce the number of years you would have a disease and lower medical expenses. Of course, there are many different reasons people choose to lose weight. If you have cardiovascular disease or diabetes, losing weight is a surefire way to improve blood glucose control, blood pressure and blood fats. Many of us are also at risk for these life-threatening diseases and need to lose weight as a preventive measure. And, of course, all of us want to look and feel better. A 50%-25%-25% low glycemic diet is the perfect vehicle to achieve safe and permanent weight loss. It has the right mix of carbohydrates, protein and fats. As you already have learned, low glycemic carbohydrates such as vegetables, fruits, pasta, beans, and stoneground wheat bread do not cause the excess production of the fat storing hormone insulin. These same carbohydrates also insure that you receive sufficient amounts of fiber and cancer fighting phytonutrients. The right amounts protein and fat insure a fat burning metabolism without putting you in the danger zone for cancer, heart and kidney disease. First, a low glycemic diet induces a sequence of hormonal and metabolic changes that decrease hunger and cause you to eat less. In a landmark study, conducted by the Department of Medicine at the Boston Children’s Hospital, the test subjects were fed low, medium and high glycemic meals of similar macronutrient content. The amount of food that the subjects then consumed over a five-hour period after the test meal was then measured. The results showed that the subjects who ate the high glycemic test meal voluntarily consumed 83% more food than the subjects who ate the low glycemic test meal did. In addition, blood tests of the high glycemic group showed elevated serum insulin levels. The scientists concluded that the low glycemic diet caused the subjects to consume less food. Second, a low glycemic diet will give you the energy to exercise. In a study conducted at San Jose State University and published in the Journal of Medical Science Sports Exercise (Jan 1999), a group of cyclists were tested for endurance after being fed both low and high glycemic meals 30 minutes before exercise. The results were remarkable. After 2 hours of exercise the cyclists who consumed the low glycemic meal reported less exertion than the high glycemic group. The cyclists were then directed to exercise to the point of exhaustion. The time to exhaustion for the low glycemic group was 59% longer than the high glycemic group. Check out this site if you are into fitness: Action Fitness Training |
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