Are we fat because we overeat, or do we overeat because we’re fat?
Eat well, feel good and lose weight without being hungry = Reduce calories from refined carbohydrates. increase fibres and lean proteins
Not all calories are created the same.
Plan your meals not only based on calories but look also for foods with low glycemic index.
What is the Glycemic Index?
Carbohydrates are absorbed and transformed into glucose in the blood triggering the release of insulin, the hormone that makes the glucose available to the cells and tissues that make your muscles, heart, brain or adipose tissue.
The glycemic index (GI) describes the blood glucose levels obtained after eating carbohydrates. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Carbohydrates made of simple sugars like fructose in fruit juices or starch in white pasta or rice are rapidly absorbed and produce a high peak of glucose and insulin increasing fat storage.
Complex carbohydrates are found in fruits, vegetables, whole grains and are absorbed slowly giving energy for one hour or so, more when combined with high content of fibers, Fibers are not digested by the body and help to slow the absorption of sugars and fats and lower the glycemic index, that is why it is better to eat an orange fruit than an orange juice.
Proteins are digested and produce amino acids that regulate the hunger signal sent to your brain so you will feel satisfied and less hungry for a longer period of time.
Proteins are found in eggs, milk products, fish, lean meats or legumes (vegetables that includes beans, peas and lentils). Legumes can be a healthy substitute for meat.