When it comes to eating a diet that consists of low glycemic index foods, there are several ways to help you get the weight loss results you want.
Breakfast is important. Just like you need to fuel up a furnace to burn, you also need to fuel up your body with food to get your metabolism kicked into gear. This meal helps jump-start your metabolism in conjunction with the cardio-exercises you do first thing in the morning. This is why breakfast is one of the most important meals of the day. You need to make sure you have a decent breakfast. My favorite is a vegetable omelet. It's packed with protein, vitamins, minerals, and phytonutrients. You can also have oatmeal (non-instant) with fruit (such as strawberries, raspberries, blueberries). If you're going to have a cold breakfast cereal, choose a whole grain natural cereal that is unprocessed without sugar.
Protein is also important. Stay away from fried meats. Lean meats are fine. Grilled, baked or sautéed fish and chicken are ideal. If you're going to have chicken, then chicken breasts are best. If you're going to have other parts of the chicken, make sure it's skinless to avoid a significant amount of unnecessary fat. Even though fatty red meats may have a low glycemic index, keep in mind that the high fat concentration isn't good for your cardiovascular system.
Carbohydrate intake is also important. However, there's a difference in the types of carbs to indulge in. Have your full grain carbs (i.e. brown rice, baked yam). On the other hand, white rice, white potato and white bread are very fattening because they readily convert to sugar. Use the glycemic index chart as a guide to steer you away from bad carbs so that you can safely enjoy the good ones. Choose "good" carbs to minimize your body's glucose response.
Vegetables help provide nutrients, don't forget about them. They are essential to your vitality. Don't let anyone tell you differently. As a rule of thumb, have one vegetable with each meal. They can be steamed or sautéed, but not boiled. Vegetables are best eaten fresh. I routinely eat the fresh-cut and cleaned salad mixes. They are very convenient and delicious when you add olive oil and red wine vinegar. If fresh vegetables aren't available, frozen is the next best thing. Canned vegetables are absolutely the worst; try to avoid them. The extreme heat needed during canning destroys all their phytonutrients and enzymes.
"Bad" saturated fat needs to be limited. Avoid cookies, cakes, butter, potato chips, take-out foods, full-fat dairy products, fatty meats, and sausages, which are all high in saturated fat. Poly and monounsaturated oils like olive, canola, and peanut are healthier choices of fats.
Sugar should be avoided when possible. If you're going to sweeten your food, you might as well not have to pay for it with your weight. Use a sugar substitute, such as Splenda®, to make some of your meals more palatable and pleasurable without any glucose implications.
Salt should be used in moderation. In place of salt, you can add lemon juice, freshly ground black pepper, garlic, chili, herbs, and other flavors to your food.
Alcohol converts into sugar. Which is why it can be fattening if you're not careful. When you drink on an empty stomach more of the alcohol converts to fat than if you have a full stomach. If you are going to drink alcohol keep in mind that spirits and beer have a high glycemic index (a.k.a. gusher foods). If you're going to drink an alcoholic beverage, red wine and vodka have a relatively low glycemic index. A maximum of two drinks for men and one drink for women per day, with at least two alcohol-free days a week. Try to stay away from beer.
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