I tried the high protein no carb diet. I lost weight, and gained it back as soon as I started eating carbs again. I tried the low-fat, high carb diet, and I gained weight back. I won’t list all the one’s I’ve tried as the goal isn’t to bash anyone’s program. I needed something I could do for life. I needed something that could be sustained long-term easily. I also wanted something to help me be healthy. I wanted to lose fat while maintaining muscles, and to feel better. It’s about health for me, not necessarily vanity.
I have found a common thread with most of the diets out there. Most of them whether they put you on a high protein or high fiber diet, they are essentially doing what we talked about in the Sugar Detox post. They are keeping your blood sugar stable throughout the day. Protein, fiber, and eating small meals throughout the day help to maintain stable blood sugar. By keeping your blood sugar stable throughout the day, you are telling your body to burn your body fat for fuel. You can’t eat more food than you need and still lose weight though, it’s still calories in=calories out. You can’t overload on fat, processed foods, and unhealthy food and have your body run efficiently. But from my experience, if you can cause a calorie deficit and keep your blood sugar stable you will lose more body fat. I also eat protein with every meal since I have a fast oxidizing metabolism.
Who wants to diet forever? Who wants to count every single calorie? Most people hate dieting and hate counting calories. Most people cease to eat healthy because they can’t maintain the restrictions long-term. Well, most of us can’t. So, today I wanted to share with you some low glycemic foods (don’t cause a major spike in your blood sugar) that you can incorporate into your meal plan. Simply trade your high glycemic foods for these. Some high glycemic foods we eat are sugar, white bread, whole wheat bread, sugary cereals, potatoes, etc…
Low Glycemic Foods List:
Breads: Coarse European Bread, Sprouted Grain Bread, Ezekiel 4:9 Bread, Rye Bread.
Cereals: All Bran Fiber One, Steel Cut Oats, Coarse Oatmeal, Porridge.
Pasta/Grains/Starchy Veggies: Barley, Kasha (Buckwheat), Couscous, Sweet Potatoes, Black Beans, Lentils, Lima Beans, Black eyed Peas, Most green vegetables,Quinoa.
Dairy: Skim, 1%, cottage cheese (low-fat or regular), Buttermilk, Low-fat Plain Yogurt, Greek Yogurt, low-fat cheeses, cheese (mod. desirable).
Fruit: Apples, Berries, Cantaloupe, Grapefruit, Honeydew, Oranges, Pears, Grapes, Peaches, Cherries, Plums, and Grapefruit.
Meats: Shellfish, White Fish (Roughy, Tilapia, Tuna, Flounder, Cod), Chicken, Turkey, Cornish Hen, Eggs, Salmon, lean red meats in moderation.
I still don’t have my 6 pack chiseled abs, but I am working on them. I am happy that over the past few months to see fat melt away and muscle stay. Many times we diet and we are essentially losing muscle and water. When we stop dieting, we gain weight. Muscle is a good thing to maintain. It takes up less space than fat, it burns more calories than fat, and overall enhances our appearance. I hope that along with your changes in diet you are able to incorporate fitness into the mix. Of course talk with your doctor before staring any diet or exercise program. The commitment to be healthy is a lifestyle change, not a quick fix. I want you all healthy and strong! Have a stellar week!
Resources on glycemic index foods: