Follow a low-glycemic
food plan. These concise rules will make eating very simple and
easy to remember.
possible, eat foods that are in their natural state.
Eat foods that are harder to digest.
Eat foods that are high in fiber.
Do not use artificial sweeteners.
Do not eat fried foods.
Avoid white foods.
Drink sufficient water.
Time your food intake.
Do not mix fad diet principles with low-glycemic
Make the commitment to be healthy.
Read the reasons for these rules, refer to them often and,
most importantly, follow them all the time. Before very long,
they will become second-nature to you.
1. Whenever possible, eat foods that are in
their natural state.
(Note: This rule does not apply to meats and other foods that
are dangerous to eat raw.) In this rule, reference is made to a
food like carrots. What is the natural state of a carrot? Raw.
When carrots are eaten raw, they are safe and natural-the way
they were designed to be eaten. Raw carrots also fit the second
rule-to eat foods that are harder to digest. Carrots also fit
the third rule since they are high in fiber. Raw carrots have an
index number of 35 (low-glycemic), but cooked carrots (not in
their natural state) have an index of 65 (moderately glycemic).
2. Eat foods that are harder to digest.
The harder a food is to digest, the lower-glycemic it usually
is. The harder it is to digest, the longer it takes to convert
to sugars. This longer process minimizes insulin reactions. You
can then maximize your conversion of food to energy and minimize
the amount of food converting to fat. For example, cooked
carrots are very easy to digest, so their index is much higher
than raw carrots.
3. Eat foods that are high in fiber.
Fiber ranges from hard to digest to impossible to digest.
Impossible to digest is actually good for humans. It not only
helps with a feeling of fullness, but also helps to clean our
colons-which is essential for good health. The higher the fiber,
typically the more absorbent it is for fats. The slower the
digestive process is for a specific food, generally the lower
the glycemic index will be for that food.
A good example is bread. Highly refined white bread's fiber is
so broken down and easy to digest that it is virtually useless
for colon health. It is not in its natural state (Rule No.1),
and it is white (Rule No. 6). However, whole grain bread with
seeds is as close as bread gets to the natural state of grain.
Depending on the grain and the seeds, it could be low- or
moderately glycemic, but not high-glycemic. So you can have
bread, but not highly refined flours and breads that are high-glycemic.
4. Do not use artificial sweeteners.
There is preliminary evidence that artificial sweeteners may in
fact slow the fat-burning process by confusing the normal
chemical signals to the brain. These signals are normally
associated with sweet tastes. There is also an increasing body
of evidence that indicates some artificial sweeteners may have
harmful effects on the human body.
5. Do not eat fried foods and transfats.
Partially or fully hydrogenated oils, transfats, and deep fried
foods stress the pancreas which is never advisable
regardless of your weight, health or weight-management goals.
Good healthy fats like Olive Oil and Omega-3 are essential and
necessary for optimal health and weight loss. One of the many benefits of low-glycemic eating is keeping the
6. Avoid white foods.
There are, of course, exceptions to every rule if you look hard
enough. In general, however, white foods tend to be high-glycemic.
White potatoes are the highest (85-98) on the glycemic index.
They are a starchy complex, and those starches convert to
glucose rapidly. Additionally, they are very easy to digest
(Rule No. 2) and contain very little fiber (Rule No. 3).
7. Drink sufficient water.
Water is the essence of life itself. Most people complain about
having to drink water, but you simply cannot maintain proper
balance without it. Water is vital for cleansing your body,
maintaining proper hormonal balance (extremely important in
weight management) and vitally important for fat transport. In
fact, the body of the adult male consists of approximately 60%
water, while the adult female is approximately 50% water.
Naturally, this water has weight that will be reflected when you
step on a scale to weigh yourself. This extra water-weight can
be misleading as you monitor your progress -one important reason
you should check your progress by how your clothes fit and by
using a tape measure, rather than a scale.
Do not expect long-term success on any program without proper
8. Time your food intake.
It is very important to your overall health-but particularly
important to achieving a lean body-to keep your blood sugar
balanced. Skipping meals may save calories, but will eventually
backfire since your body will perceive a state of starvation and
reduce the rate at which you convert your stored fats.
Snacking is fine if it is with the right foods. Snacking helps
keep your blood sugar balanced, and this in turn helps control
appetite and maintain your ability to convert stored fat as
energy. It would be ideal if we could get everyone to snack only
on fresh fruits or vegetables that are low-glycemic, such as
peaches or celery. But this isn't always convenient, so here is
one practical (and tasty!) suggestion: A dozen almonds in their
natural state eaten every two hours between meals should help
the average person maintain a reasonable level of blood sugar.
9. Do not mix fad diet principles with low-glycemic
Some fad diets give quick, temporary results that make for good
marketing but result in bad health over the long term. Whatever
you see or hear from any media or individual about those other
failed diet methods-just ignore them, them out of your mind and
focus on only this system. As the old saying goes, if you do not
learn from your mistakes, you are doomed to repeat them.
10. Make the commitment to be healthy for
Last rule on the list, but certainly not least. In fact, this
rule is vitally important. Unless you are prepared to make a
commitment to your health, don't start this system. These rules
support good health, not just fat loss. It is a system you
should adopt for life-not just until you can fit into a
particular item of clothing. A person needs to change their
behavior in order to have a healthy and fit body.
Three most important changes you'll need to make:
Choose the right food.
Take your supplements as directed.
Commit to staying active, which will be easy once you start