One of the most common ailments these days is IBS (irritable bowel syndrome) in which the bowel becomes oversensitive and the person suffers all kinds of discomfort, from bloating, cramping, fluctuating between diarrhea and constipation etc. It could be argued that one of the primary causes of this is the amount of processed food and gluten in our diets. Without a doubt, insufficient fiber is an issue since the treatment for IBS is a high fiber diet. If your body receives sufficient fiber IBS simply disappears… WITHOUT drugs!

The recommended daily dose of fiber is 20-35 grams. This may sound like a lot but it adds up quickly. Dietary fiber is either soluble or insoluble. This means that if it’s soluble, it will become gel-like in your intestines, which is a good thing. It absorbs cholesterol and saturated fats, this prevents them from being absorbed into your bloodstream. Insoluble fiber satisfies your hunger quickly and for longer, regulates blood sugar levels and keeps you “regular”, especially if you increase water also.

So how does fiber help you to drop the pounds? Because it satisfies hunger faster and for longer it means that you tend to eat less, this reduces your calorie intake. Fiber also ensures that your digestive system works at peak performance. Because fiber absorbs fat there is less fat to be absorbed by the body. Also, a digestive system that works properly helps reduce bloating and fluid retention.

Not only can fiber help with weight loss, it can also add years to your life by protecting you from colon cancer and other intestinal diseases. Fiber also reduces the risk of heart disease and stroke by actively reducing levels.

Drop the pounds by adding these delicious fiber filled foods to your salads: blueberries, dried cherries, pine nuts, kiwi fruit (also called Chinese gooseberry), artichoke hearts, dried figs, dry roasted mixed nuts or pumpkin seeds. They all contain more than 3.9 grams (up to 7.4 grams) of fiber per serve. Three dried figs contain 5.2 grams of fiber so eating nine of them as a snack or in a salad provides 15.6 grams of fiber. That was easy! Two cups of fresh berries for dessert provide 14.4 grams of fiber. You see, those fiber grams add up quickly and they taste great. Just one cup of plain baby spinach provides seven grams of fiber. Add carrots, radishes, artichoke hearts and celery and it’s easy to reach the recommended daily intake of fiber. As you can see, fresh fruit and vegetables are the best source of fiber. That’s one of the reasons why the healthy food pyramid recommends three serves of fruit and five serves of vegetables per day. One thing to keep in mind is that raw foods are a better source of fiber than cooked. Salads and raw, whole fruit are best.

When you drop those pounds with delicious fiber filled foods you’ll be amazed at how much better you feel. The more whole grains, fruits, legumes, vegetables and nuts you eat the faster those pounds will fall off of you. Your heart will be strengthened, you won’t suffer constipation or diarrhea as often, bloating and painful ‘wind’ cramps will be reduced and your intestines will be protected… all from eating delicious foods!

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This quick and easy recipe tastes just like Asian take-out. It only takes a few minutes, but it really makes the noodles taste great.

½ cup soy sauce
½ cup rice wine
½ cup sugar (or sugar substitute)
1 tablespoon sesame oil
1 packet shirataki miracle noodles
2 green shallots, chopped
¼ cabbage, shredded
½ cup bean sprouts, chopped
½ cup mushroom, thinly sliced
400g thinly sliced beef (this can be substituted for a block of sliced firm tofu, if desired)

Heat sesame oil in a large pan or wok and lightly cook the beef strips. Add soy sauce, rice wine and sugar.

Shift the beef to one side and add the vegetables to the pan. Don’t worry if there looks to be too many ingredients at this point, as the vegetables will cook right down and shrink.

Add the shirataki noodles to the pan and allow some of the sauce to soak into the noodles. As these noodles will take on much of the flavor of anything they’re cooked with, they will have a lovely sukiyaki flavor to them.

Taste a little of the sauce and add more soy sauce if you prefer, or more rice wine if needed to suit your own preferences.

Serve immediately. You’ll find that shirataki noodles eaten this way are absolutely delicious.

Want more recipes? Visit Shirataki noodle recipes

Need more shirataki noodles? Visit Miracle Noodles or click the banner below

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If you’re on a low carb diet and you’re looking for low carbohydrate snack foods that will fit in with your meal plan, you’ll need to have some low carb snack options handy. According to the Atkins diet, you should be snacking on foods that are high in protein and contain fiber while still being low in carbohydrates.

So what are some low carbohydrate snack foods

You might snack on some vegetable sticks or a piece of fruit. Unfortunately, not everyone likes the idea of munching on carrot sticks or lettuce leaves during snack times. It’s not always easy to find low carb foods that will satisfy your cravings without breaking your diet. This is when it’s time to get creative and think about some alternatives available to you.

Grab a handful of nuts and snack on these. Eat some roasted sunflower seeds. Try making a stick of celery more appetizing by putting a little cream cheese or some peanut butter on it.

You can snack on a small tub of low fat yogurt. Change the flavor and texture of your yogurt to include options that will help your diet along. These include adding some chopped walnuts or chopped hazelnuts into your regular yogurt. You might prefer to crumble a granola bar into your yogurt for a crunchy texture that will make you feel full more quickly.

The more common high protein low carb diets available also recommend cheese or low carb muffins or cookies that you’ve baked yourself as low carbohydrate snack foods.

It takes five minutes to hard boil an egg, so switch on the stove, get some water in a saucepan and get an egg boiling. These are all excellent low carbohydrate snack foods that will help you stave off those hunger pangs until your next meal. Eggs are especially good as low carbohydrate snack foods because of their high protein content. They satisfy your hunger without overloading the calories and one of the best low carb meals is scrambled eggs (minus the toast) or an omelette.

There are also quite a few low carb recipes available, so experiment with some of these. Low carb muffins and low carb breads could help you to curb those cravings while still sticking to your diet. Check out this post on Low Carbohydrate Breads

Munchies Attack or Thirst?

Of course, that attack of the munchies you’re feeling might not be what you think it is. Over the years, your body has learned to misinterpret many of the signals your brain sends it. Each time you feel that urge to reach for that packet of cookies or to nibble on some crisps, your body might actually be feeling thirsty instead of hungry.

Research has shown that when a person believes they’re hungry between meals, a glass of water can actually reverse the feelings of hunger. Rather than reach out for those store-bought low carbohydrate snack foods, why not give it a try and see what it does for your munchies attack? That little glass of water will also help you to speed up your metabolism and help flush out toxins in your body at the same time as making you feel fuller.

Several years ago, a research study was run in the US with a self confessed group of midnight munchers who admitted to waking during the night and hitting the fridge or pantry for a little snack. The respondents were instructed to drink a glass of water instead of having something to eat and oddly enough, around 80% of those studied found that a glass of water was enough to satisfy the empty feeling in their stomach. A fascinating side effect of the study also found that many participants lost weight during the period of the study.

The absolute best low carbohydrate snack foods available is also the one that contains no calories, no protein, no carbohydrates, no fat, no salt and no sugar. Drink a glass of water.

Another excellent product for those on a low carb diet is an amazing noodle that has been consumed in Asia over two thousand years. In Japan this noodle is called Shirataki noodle, konjac noodle konnyaku or miracle noodles. In China they are called Moyu or Juruo noodles. These noodles are made from a combination of water and 100% soluble fiber. Because the body is incapable of converting fiber into energy, the noodles are effectively calorie free. Not only are they carbohydrate and calorie free but they are extremely filling. For information or to purchase shirataki noodles online visit Miracle Noodles. Make up some miso soup from miso paste, or use some beef stock and boil the noodles in it. This will make an almost calorie free snack so it’s one of your best options for low carbohydrate snack foods.

So if you’re on a low carbohydrate diet and get the munchies, try drinking a glass of water and if that doesn’t help then try a low carbohydrate snack foods like the ones in this post.

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Shirataki noodles are noodles made from water and amorphophallus konjac glucomannan which is a 100% soluble fiber. The flour to make the noodles is derived from the konjac plant, also called konjac potato, konjac yam, elephant yam or konnyaku, although the plant is in no way related to potato or yam due to its composition. By nature, potatoes and yams are a form of carbohydrate but konjac contains zero carbohydrates and because the body is unable to convert fiber to energy it is also effectively calorie free. When mixed with water, konjac flour forms a gelatinous substance which is then formed into noodles and set by running it through water containing lime juice (or other acidic fluid) to make it temperature stable, unlike gelatin which when heated returns to fluid form.

There are many health benefits to soluble fiber, the most important of which are discussed below.

Health benefits for diabetics

One of the biggest dangers faced by diabetics is the surges and dips in blood sugar levels. For this reason they are encouraged to follow a carbohydrate modified diet that releases carbohydrate more slowly in order to avoid sudden peaks in blood glucose levels. One of the ways in which the diet is modified is to include larger amounts of dietary fiber in order to slow down digestion and release glucose into the bloodstream at a slower rate in order to prevent dangerous spikes in blood glucose levels.

Because shirataki noodles are made from water and soluble fiber it means that any meal in which the noodles feature is automatically high fiber and will therefore help to stabilize blood glucose levels and prevent surges in blood glucose levels.

According to this article in the Diabetes Care Magazine (US) consumption of konjac glucomannan had the twofold effect of improving glycemic control and lipid (cholesterol) profile, suggesting a therapeutic potential in the treatment of the insulin resistance syndrome which is the precursor to type II diabetes.

Another study performed by The Department of Nutritional Sciences, Faculty of Medicine, University of Toronto on the effectiveness of konjac-mannan and American Ginseng as alternative treatments for type II diabetes indicated that both showed potential but concluded that further research was required to ascertain whether there were any contraindications (conflict) between these potential emerging treatments and existing methods of treatment.

Health benefits for those with high cholesterol

This study that appeared in the American Journal of Clinical Nutrition revealed that 3.9 grams glucomannan fiber daily reduced total cholesterol levels by 10%, LDL (bad cholesterol) by 7.2, tryglycerides by 23% AND systolic blood pressure by 2.5%. There were 70 participants in the study, all male. It was expected that similar results would be observed in female subjects

Health benefits for the colon

Okay, here is one that many people would probably rather not deal with, but which is crucially important. When ingested, the body cannot digest Amorphophallus konjac. Rather, it travels through the digestive system, stimulating the peristalsis (wavelike muscular contractions in the intestines that push food along). It also cleans the digestive tract as it moves through. And of course, because it absorbs water it maintains stool softness in order to maintain regularity. This property is why Amorphophallus konjac is frequently used as a natural laxative.

Soluble fiber also ferments in the digestive tract, producing short-chain fatty acids that significantly contribute to overall health. These fatty acids stabilize blood glucose levels, lower cholesterol levels, boost the immune system by increasing production of immune cells, and promote colon health. Soluble fiber helps prevent the formation of intestinal polyps and inflammation by maintaining healthy pH in the intestine, it also aids in mineral absorption, and increases the levels of helpful bacteria in the colon. A diet rich in dietary fiber is also proven to reduce of the incidence of colon cancer.

Health benefits for the overweight

The final health benefit, and probably the one of most interest to readers of this article, directly relates to the fact that the human body is incapable of converting fiber to energy. As mentioned earlier, this makes shirataki noodles effectively calorie free. Compare this to regular noodles which contain anywhere from 190 calories per cup (rice noodles) to 220 calories per cup (egg noodles). This makes these miracle noodles a perfect food for anyone seeking to lose weight and being carbohydrate free it is also ideal for anyone who is on the Atkins diet. In addition to being calorie free, the fiber contained in shirataki noodles slows digestion meaning that that it acts as an appetite suppressant by keeping you full for longer after consuming it.

Many studies, including one by the University La Sapienza in Rome which studied the behavior of body weight, blood glucose, blood cholesterol levels, and hunger and satiety sensation in 30 patients treated for 60 days with a 1,200 calorie (5040 kilojoule) diet plus either placebo or glucomannan capsules. All variables considered indicated that the low-calorie diet plus glucomannan was more effective than the low-calorie diet alone.

Imagine actually being able to incorporate this powerful effect directly into meals in a way that satisfies hunger without adding any calories? For more information or to buy shirataki noodles online visit Miracle Noodles

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Aside from it’s primary purpose, there are several monosodium glutamate side effects. Technically speaking, monosodium glutamate is a “flavor enhancer”. It stimulates the taste-buds, making them more sensitive to flavor. This improves the taste of food, or rather, our bodies response to that food.

If that was all MSG did, there wouldn’t be an issue. Unfortunately, it isn’t. Monosodium glutamate side effects go far beyond this purpose, and not all of those side effects are positive. Equally unfortunate is that the FDA has not acted on the issues and monosodium glutamate maintains the status of “generally regarded as safe”. Considering the negative side effects, MSG should be banned, especially since it is abused by the food industry so much.

So what are the negative monosodium glutamate side effects?

1. Some people are allergic to MSG: They east a small amount of it and have an anaphylactic reaction to it. Like other allergies….peanut, wheat, citrus, shellfish etc. the reaction varies from causing discomfort to being life threatening. Because MSG is commonly used in a wide variety of products, it should be banned. The reason is simple. When someone has a severe peanut allergy, they avoid peanuts and products containing peanuts. Products containing peanuts or potential traces of them are required to mark this on the packaging. Compare this with monosodium glutamate where most processed foods contain it but, because of a loophole in labeling laws, it is not required to be listed in the ingredients. This creates a potentially dangerous situation that requires government intervention. Companies should at least be forced to label the foods correctly.
2. Monosodium glutamate dramatically stimulates appetite and causes binging: Have you ever wondered why you can’t eat only one potato chip? Monosodium glutamate is the reason. You can be physically full, but monosodium glutamate stimulates a part of your brain that tells you to eat more. Food manufacturers use monosodium glutamate to make their foods addictive. Binging on any food causes obesity. MSG takes away a person’s choice in what they eat by creating a dependance similar to drug addiction. That is immoral and should be illegal. Monosodium glutamate can also be viewed as a major contributor to the incredible increase in diabetes in our society. It’s also a major factor in bulemia. Monosodium glutamate encourages people to binge. That’s why snack producers use it. Thankfully, people are becoming savvy to this and choosing not to eat food containing MSG. However, food manufacturers are not content to allow even this personal choice for people. Because of the GRAS (generally regarded as safe) designation, they are permitted to include MSG as an ingredient in a list of so-called “secret ingredients”. These are ingredients that are not required on food labels because it may allow competitors to copy the recipe and steal the business. Further, there are products that contain MSG and if companies list that product, they are not required to label the individual ingredients. The names of these common products include ‘Natural Flavorings’, ‘Naturally Flavored’, Artificial and Natural Flavors’. THESE ARE PRODUCT NAMES rather than FDA designations. These names conceal the fact that those products are additives. The primary ingredient in most of those products is monosodium glutamate, anytime you see them in the ingredients list, just replace the word monosodium glutamate…because that is basically what it means.
3. The most controversial problem with monosodium glutamate is what it does to stimulate your appetite: MSG is referred to as an “excitotoxin”. This is a chemical that stimulates your nervous system using a mechanism normally used to fight infection or remove damaged tissue. The human brain is normally sterile and doesn’t have the same type of immune system as the rest of your body. The main immune system is based on an inflammatory mechanism. Inflammation in the brain is potentially deadly, so your brain uses a glial system instead. The glial system secretes chemicals that rip invading particles apart and stimulate the brain. Guess what the mechanism of action for MSG is? Guess what the side effect is? The long-term effect of this is slow degradation of surrounding tissue. Monosodium glutamate has also been implicated in Alzheimer’s.

As you can see from these side effects, the consumption of MSG should be avoided. Most modern Chinese restaurants understand this and have now removed this ingredient from their cooking.

The main problem today is packaged and processed foods, especially those at fast food restaurants. The bottom line is this. The only way to avoid consuming large quantities of monosodium glutamate is by not eating those foods.

This post published with thanks to Mr Roger who graciously permitted me to plagiarize his work.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Monosodium Glutamate Side Effects on Obesity” is intended for informational purposes only.

Monosodium Glutamate Side Effects on Obesity
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]]> http://www.bestwaytoloseweight4u.com/2010/06/monosodium-glutamate-side-effects-on-obesity/feed/ 0 http://www.bestwaytoloseweight4u.com/2010/05/best-fiber-supplement-for-weight-loss/ http://www.bestwaytoloseweight4u.com/2010/05/best-fiber-supplement-for-weight-loss/#comments Mon, 24 May 2010 12:26:42 +0000 admin http://www.bestwaytoloseweight4u.com/?p=835


Everybody knows that fiber is good for them. But what is the best fiber supplement for weight loss? There are so many fiber supplements on the market these days it’s hard to choose. You have metamucil, benefiber, fiber choice, citrucel, kronsyl, equate, vetasyl and many more. Sadly, these products cost a fair amount so you don’t want to waste money on a product that may or may not be an effective weight loss aid.

So what is the best fiber supplement for weight loss?

What if I told you that the best fiber supplement for weight loss is one that you can make in your own home with readily available products?

Yes, that is right! You can actually make the best fiber supplement for weight loss. The reason is that many expensive fiber supplements are made from cheap, readily available ingredients that companies combine and sell at a premium making huge profits.

One of the most common and effective ingredients in fiber supplements is psyllium husk, if you read the ingredients in metamucil you will see that this is the active ingredient. And the same is true for many other products

Now psyllium husks are available in grocery stores and health food stores. Try the grocery store first as their price is generally lower. In fact you can purchase a 25lb bag of psyllium husk from Amazon groceries for under $60. Join a group of friends to share the product and purchase in bulk. To make your own fiber supplement for weight loss all you need is;

• 2 cups of psyllium husks
• 2 tablespoons of powdered kool Aid, Tang, Gatorade or similar powdered drink mix

All you have to do is place these in a container and shake to combine. The dose is 2-3 teaspoons in a glass of water twice per day for weight loss and cholesterol control, or once per day for colon and digestive health. It is best taken half an hour before a meal as it then fills you up before you eat so that you eat less

The reason this is the best fiber supplement for weight loss is because dietary fiber is one of the two nutritional components that create a feeling of fullness (the other being protein). In short, fiber is not digestible, it passes through the digestive tract without being converted to energy. Having fiber in your stomach slows down the digestive process which means you don’t experience that empty, hungry sensation as quickly.

For this reason, to reduce your appetite when dieting you can take a dose of fiber 30 minutes before lunch or dinner. Doing this has been found to reduce food intake by up to 33%.

Another excellent alternative is a fiber product you can eat are known as miracle noodles (otherwise known as shirataki noodles). This product looks similar to rice noodles but is made from 100% soluble fiber. Because it is 100% fiber it contains NO carbohydrates and effectively NO CALORIES because the body doesn’t digest it. Therefore it becomes a food that doesn’t count toward your daily calorie intake. It doesn’t require cooking and because it is made of pure fiber, a small amount is enough to satisfy your hunger. It is a brilliant product for anyone seeking to lose weight. For more information on miracle noodle visit Miracle noodles – Best fiber supplement for weight loss

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Best Fiber Supplement for Weight Loss” is intended for informational purposes only.

Best Fiber Supplement for Weight Loss
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]]> http://www.bestwaytoloseweight4u.com/2010/05/best-fiber-supplement-for-weight-loss/feed/ 1 http://www.bestwaytoloseweight4u.com/2010/05/soluble-fiber-vs-insoluble-fiber-in-the-diet/ http://www.bestwaytoloseweight4u.com/2010/05/soluble-fiber-vs-insoluble-fiber-in-the-diet/#comments Mon, 24 May 2010 04:04:40 +0000 admin http://www.bestwaytoloseweight4u.com/?p=829


When it comes to soluble fiber vs insoluble fiber you might wonder what the difference is. To understand the difference you first need to understand what dietary fiber is.

Dietary fiber is the edible portion of plant cell walls. Fiber is difficult for the body to digest. In fact, the body doesn’t digest it at all. Dietary fiber is either absorbed into fluids going through your digestive tract or else comes out in exactly the same state it went in. Which of these is dependent upon whether the fiber is soluble or insoluble.

Dietary fiber is an extremely important and beneficial component of our dietary requirements. Dietary fiber helps protect your body from many diseases and is a proven weight loss aid because it reduces overall food intake. The reason for this is that foods that are rich in fiber are more difficult for the body to digest so it remains in the stomach for longer which means that it takes longer for you to experience that empty, hungry sensation. Additionally, because of the slower absorption, glucose contained in food is also absorbed slower which prevents large spikes in blood glucose levels. This is the reason why diabetics are placed on high fiber diets.

The recommended daily intake of fiber intake is 20-35 grams (approx 1oz) for adults. According to the American Dietetic Association (ADA), the dietary fiber requirement for children from 2-18 years of age is their age plus five in grams. So a nine year old should consume 14grams (9+5) or 0.5oz of dietary fiber per day. This should come from a combination of soluble and insoluble fiber, because each type has different benefits. A ratio of 3:1 insoluble to soluble fiber is normal, though you really don’t need to monitor it. Although neither type of dietary fiber is absorbed by the body, they react differently when combined with water.

Soluble fiber swells and forms a type of gel when combined with water. Soluble fiber has several benefits, including reducing cholesterol levels and controlling blood glucose. The scientific names of soluble fibers include pectins (the setting agent in fruit preserves), mucilages, gums, and some hemicelluloses. Rich sources of soluble fiber include oats and oatmeal, legumes (peas, beans, lentils), barley, fruits and vegetables (especially oranges, apples and carrots).

Insoluble fiber exits the digestive system in much the same form as it enters because it does not dissolve in water or get absorbed into our body. Insoluble fiber is extremely important to intestinal health and reduces the risk of constipation, hemorrhoids and even colorectal (bowel) cancer. The scientific names for insoluble fibers include cellulose, lignins, and also some other hemicelluloses. Most insoluble fibers come from the outer bran or husk layers of grains and seeds like flaxseed (linseed), poppy seed, sesame seeds, psyllium etc.

Because dietary fiber is plant based (i.e., nuts, whole grains, legumes, fruits and vegetables), these foods are essential to healthy eating habits. Unfortunately, most people in western nations consume far less dietary fiber than their body requires for healthy function. In fact, most consume an average of 12-17 grams (0.5oz) per day, less than half the recommended amount. Ways to increase dietary fiber in your diet are:

• Consume whole wheat or multi grain breads instead of white bread.
• Consume whole grain cereals and pasta rather than refined and processed varieties
• Consume whole vegetables and fruits with skin on if possible
• Substitute whole grain or oat flour in baked goods that normally contain white flour
• Go vegetarian occasionally and substitute meat for beans or legumes. Lentils are a perfect substitute and make a lovely burger
• Consume brown rice rather than white rice
• If you feel you are not receiving enough fiber take a fiber supplement such as metamucil (see recipe below)

How to make your own fiber supplement and save money.

Metamucil is a fairly expensive item to purchase. Thankfully, you can easily make your own dietary fiber supplement with products that are readily available at the store:

Ingredients:
3 cups of ground psyllium husk (available in the health food section or health food shop)
2 tablespoons of powdered energy drink like gatorade.

Place these items together in a container and shake to combine.

This should be enough to last about two weeks for one person. To use simply place three teaspoons full into a drinking glass, fill with water and stir then drink. Making your own is considerably cheaper than purchasing ready made fiber supplements.

To reduce your appetite when dieting you can take a dose of fiber 30 minutes before lunch or dinner. Doing this has been found to reduce food consumption by up to 33%

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “Soluble Fiber vs Insoluble Fiber in the Diet” is intended for informational purposes only.

Soluble Fiber vs Insoluble Fiber in the Diet
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]]> http://www.bestwaytoloseweight4u.com/2010/05/soluble-fiber-vs-insoluble-fiber-in-the-diet/feed/ 0 http://www.bestwaytoloseweight4u.com/2010/04/what-is-the-difference-between-glycemic-index-and-glycemic-load/ http://www.bestwaytoloseweight4u.com/2010/04/what-is-the-difference-between-glycemic-index-and-glycemic-load/#comments Sat, 24 Apr 2010 14:21:25 +0000 admin http://www.bestwaytoloseweight4u.com/?p=662


Understanding the difference between glycemic index and glycemic load is important for those who need to lose weight. But first we need to understand the definition of the two terms.

Definition of Glycemic Index: The glycemic index, referred to as the ‘GI’ is a calculation of how specific carbohydrate rich foods affect blood sugar levels over a period of 2 hours. Foods containing simple carbohydrates that the digestive system is able to break down faster have the highest glycemic index. Complex carbohydrates burn slower and therefore have a lower GI.

Definition of Glycemic load: The glycemic load (GL) is a ranking system for carbohydrate content in food portions based on their glycemic index (GI) and portion size. It can be calculated from an average portion, meal, or even a day’s worth of that particular food.

Scientists calculate glycemic index by providing 10 individuals a 50 gram serve of the food to be tested then measuring their blood glucose response over the next two hours. This response is compared to the blood sugar response to glucose and averaged across the 10 test subjects to calculate a relative index value.

The problem with this approach is that in real life, portion size varies from person to person. Not everyone will consume a 50 gram portion! So glycemic index doesn’t provide an accurate measure of the effect of any given food on blood sugar levels.

For this reason, the glycemic load is considered to provide a more accurate measure than the glycemic index alone since it takes portion size into account.

Calculating the glycemic load of a food is fairly straightforward if you know the glycemic index of that food. You can find the glycemic index for a wide range of foods at The glycemic index. Note that this is an Australian website connected with the University of NSW so some foods may be listed under unfamiliar names. However, the website does provide the most comprehensive listing of GI values along with GL values. Sometimes you can find the GI value of a food listed in the nutritional data table. I believe that over time this will become more common.

The metric formula to calculate the glycemic load of food is: GI value x usable carb content (in grams), divided by 100.

The imperial (UK and US) formula to calculate the glycemic load of food is: GI value x usable carb content (in oz), divided by 100 x 28.4. Note that this figure isn’t exact since the original formula was created in metric but it certainly provides a reasonably accurate indication.

Say for example you have two slices of white bread made from wheat flour. The glycemic index of a 30 gram slice of bread is 69. Nobody eats a single slice of bread so we need to calculate it according to two slices. The usable carbohydrate content of one slice of white bread is 14 grams (15 grams minus 1 gram of dietary fiber). Therefore, to calculate the glycemic load for two slices of bread the sum is:

Metric: (GI)69 x (Carbs)28 / 100 = 19.32

Imperial: (GI)69 x (Carbs)0.99 / 100 x 28.4 = 19.40

The ranges for glycemic index are

Low GI = 55 or less
Medium GI = 56-69
High GI = 70 or more

The ranges for glycemic load are

Low GL = 10 or less
Medium GL = 11-19
High GL = 20 or more

Okay, lets compare the glycemic load of different types of bread:

Two slices of white bread have a GL of 19
Two slices of whole wheat bread have a GL of 15
Two slices of multi grain bread have a GL of 10

As you can see from this, the glycemic load of two slices of white bread squeezes into the medium glycemic load range. If you consume four slices per meal the figure increases to 38 which makes it high GL. On the other hand, the glycemic load of multi grain bread is barely half that of white bread so four slices still has an acceptable glycemic load. Remember, the higher the dietary fiber content the lower the glycemic load.

But why should we consume low GL foods? Foods with a high GL tend to cause a surge in blood sugar levels followed by an equally rapid drop which triggers appetite. If the energy generated is not required it can be converted to fat storage. In diabetics this can cause dangerous fluctuations in blood sugar levels. Low GL foods do not cause this surge, take longer to digest, provide lasting energy and satisfy the hunger for longer which assists with weight loss.

Understanding this concept is particularly important for individuals who suffer from diabetes. But those who are trying to lose weight should also understand the difference between glycemic index and glycemic load since low GI foods satisfy hunger for longer which fights food cravings while dieting.

What is the difference between glycemic index and glycemic load
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]]> http://www.bestwaytoloseweight4u.com/2010/04/what-is-the-difference-between-glycemic-index-and-glycemic-load/feed/ 0 http://www.bestwaytoloseweight4u.com/2010/04/good-fat-vs-bad-fat/ http://www.bestwaytoloseweight4u.com/2010/04/good-fat-vs-bad-fat/#comments Mon, 19 Apr 2010 13:12:43 +0000 admin http://www.bestwaytoloseweight4u.com/?p=505


When it comes to the topic of good fat vs bad fat, there are several things that must be considered.

First of all, fats are required for optimal function of the human body. Fat plays several essential roles in the body including:

• Provision of the essential fatty acids linoleic and linolenic acids which the body is incapable of producing. These fatty acids control inflammation, blood clotting, cholesterol levels and brain development.
• Provision of fat reserves for the body for survival during times when food is not available (eg. Infections that cause nausea making it impossible for us to eat). Of course, in these days most people have too much fat stored in their body.
• Fat stored in adipose tissue helps insulate the body against cold and heat and therefore helps maintain internal (core) temperature.
• Fat also supplies energy. Once carbohydrates have been burned off the body turns to fat for energy
• The oils required for healthy hair and skin are derived from fat.
• Fat solumble vitamins A, D, E and K require fat in order to be absorbed into the bloodstream.

What are fats? Fats are organic compounds consisting of carbon, hydrogen, and oxygen. Fat belongs to a family of substances known as lipids, and come in solid or liquid form. All fats are combinations of saturated and unsaturated fatty acids.

Fat is one of the three main components of food, the other two are protein and carbohydrates. These three components supply energy for the body. Fat provides around 9 calories per gram which is more than double the amount of calories provided by protein and carbohydrates. This is why people desiring to lose weight should cut down on fat consumption.

There are several types of fat in food. Some are considered bad fats, while others are considered good fats. The types of fat are:

Saturated fat

Saturated fats are what are generally referred to as ‘bad’ fats. These fats are found in animal products like meat, dairy products. There are also a couple of vegetable sources of saturated fats which should be avoided or consumed prudently. These include

• Coconut (and coconut oil).
• Palm oil.
• Palm kernel (and palm kernel oil).

Fats and oil containing high amounts of saturated fats are generally solid at room temperature, regardless of whether they are derived from animal or vegetable sources.

Trans fat.

Another ‘bad’ fat is trans fat. Trans fat occurs during ‘hydrogenation’ which refers to the introduction of hydrogen to unsaturated fat molecules (eg. vegetable oils) in order to convert them into a solid. When this occurs, the molecules are effectively converted to saturated fats and begin to have the same effect upon the body as saturated fats.

High consumption of saturated and trans fats, which are frequently hidden in some foods, can cause weight gain and become obesity but more importantly, they can lead to cardiovascular disease, heart disease and stroke.

Unsaturated fat

Unsaturated fats are generally referred to as ‘good’ fats. This is because they are higher in essential nutrients and free of cholesterol which means they don’t contribute to atherosclerosis (fatty plaque deposits in arteries which cause heart disease and stroke). There are several types of unsaturated fats including:

• Monounsaturated fat
• Polyunsaturated fat
• Cis fat

Although they are not, strictly speaking, fats… fatty acids are another crucially important nutrient, including the omega fatty acids

• Omega – 3
• Omega – 6 AND
• Omega – 9

As mentioned earlier, these fatty acids are responsible for controlling inflammation, blood clotting, cholesterol levels and brain development. Rich sources of these fatty acids include vegetable oils and fish like salmon and tuna.

Polyunsaturated fats and monounsaturated fats are good for us and can reduce the risk of heart attack, cardiovascular disease and stroke.

To practice healthy eating habits regarding good fat vs bad fat follow these tips:

1. Have a diet rich in fruit, vegetables, wholegrain, high fiber foods, and either low fat or fat free dairy products.
2. Maintain a total fat consumption of 25-30% of daily calorie consumption
3. Ensure that your primary fat sources are monounsaturated or polyunsaturated fats such as fish, nuts, seeds and vegetable oils.
4. Use natural, unhydrogenated vegetable oils like canola, peanut, safflower, sunflower or olive oil.
5. Check nutrition labels on processed food for saturated and trans fat content (0% trans fat is best) and use soft margarine rather than butter or stick margarine.
6. Reduce consumption of foods that have high saturated fat content like french fries, doughnuts, cookies, crackers, muffins, pies and cakes.
7. Reduce consumption of saturated fat in general.
8. Reduce consumption of ‘junk foods’ like deep fried foods, baked goods made with shortening or partially hydrogenated vegetable oils. This will help reduce consumption of saturated and trans fat.

Summarizing good fat vs bad fat.

Good fats refers to unsaturated fats and fatty acids which are derived from vegetables and fish. Bad fats refer to saturated and trans fats which are primarily derived from red meats and dairy products. In all cases, consumption of fat should be limited but bad fat should be limited more than good fat.

Good Fat vs Bad Fat
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Do you feel like you’re getting nowhere with your weight loss efforts? Do you feel like losing weight is too difficult? Do you find it difficult to incorporate weight loss strategies into your lifestyle? Do you feel like you have more weight gain habits than weight loss habits?

Try not to become too upset about it. Trying to develop healthy weight loss habits can be extremely frustrating. The truth is that most individuals have many unhealthy habits, both in regard to eating and exercising. Those who overcome these unhealthy weight loss habits do so only with practice, perseverance, and time.

Take a look at the obesity statistics… over 50% of people in western society are either overweight or obese. That should provide an indication of how many people have unhealthy weight loss habits so you’re certainly not alone in your unhealthy habits.

You can’t expect to be able to eradicate those unhealthy habits overnight either. After all, you have probably been practicing those bad habits for many years.

The best way to overcome bad weight loss habits is gradually over time. Time is the one weapon those unhealthy habits will be unable to defeat. Instead of trying to change your lifestyle in one massive overhaul. Do it step by step. Spend time changing one unhealthy habit to a healthy weight loss habit, then move on to the next habit while continuing to practice the previously changed habits. Allow yourself time to establish healthy habits that will assist with weight loss.

You should change one bad habit at a time. Aside from not allowing themselves time to break unhealthy habits and develop healthy ones, many people attempt to change all their unhealthy habits at once which is impossible to do. As mentioned earlier, you’ve practiced those unhealthy habits for years and they won’t go away without a fight.

Start by addressing one unhealthy habit. For example; Walk to the local store for bread or milk instead of driving. Burn off some calories. Or maybe you check email twelve times a day. That constitutes a lot of inactivity. Allocate two or three specific times to check your email instead. This will encourage productivity between scheduled email times. Initially, you will probably groan at the thought of walking to the store, or you will be tempted to go take a quick look at your email. Try to resist those urges. In time, you will be glad you did.

In time you will perceive the benefits of overcoming one bad habit at a time. This makes it much easier to persevere and break more unhealthy weight loss habits. Eventually, your old bad weight loss habits will be a distant memory and your new lifestyle will be transforming both your health and appearance. Now is the time to start taking it one bad weight loss habit at a time.

When you give it some thought you will realize there are many little things you can change that, when combined, can have a significant impact. Some other examples include;

Eating habits

• Start eating grilled and steamed foods instead of fried or deep fried foods
• Introduce more fresh fruit and vegetables into your diet.
• Eat less processed foods that are high in fat, sugar and calories
• Eat fruit or savoury crackers for between meal snacks instead of chocolate or cake.
• Add less salt to cooking or to meals post cooking (salt causes water retention)

Exercise habits

• Take the stairs at work instead of the elevator.
• Take a packed lunch to work so you don’t have to buy unhealthy take outs.
• Walk to the park to eat lunch, provides fresh air, sunshine (great for vitamin D production), and exercise.
• Take the dog for a walk instead of flopping in front of the TV.
• Go for a bicycle ride with the family or play Wii Sports.

As you can see, there are many small changes you can make. Just brainstorm for a few minutes and I guarantee you can think of several healthy alternatives for things you do. There is no better time than now to start changing one unhealthy weight loss habit at a time.

Developing Healthy Weight Loss Habits
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