Low Glycemic and Right Weight Loss Program

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Weight loss can be daunting, especially for those who are just starting out. There’s so much information available online that it’s easy to get befuddled and to get overwhelmed by the articles telling you what to do or what not to do.

Aside from the small but significant lifestyle tweaks, such as incorporating USANA Philippines’ essentials and supplements into your everyday life, or ditching that helping of sweets, there are other major changes that you have to implement into your daily routine. It doesn’t just end with physical exercise, which is probably the first thing that comes to your mind at the mention of the phrase weight loss, there’s something else you have to watch out for — your diet.

Your regular excursion to the gym isn’t going to matter if you keep on stuffing yourself with junk food, sweets, or soda. A proper diet is essential for you to efficiently lose weight. Don’t know how to begin? Well, you might want to consider following a low glycemic diet.



What is a low glycemic diet

What is a low glycemic diet?

A low glycemic diet is primarily based on the glycemic index (GI). Recent studies have shown that a low GI diet may lead to weight loss. Additionally, it can also shrink blood sugar levels and reduce the risks of heart diseases and type 2 diabetes. It’s basically an eating plan that revolves around how foods impact your sugar level.



What is a glycemic index

What is a glycemic index?

Carbohydrates can be found in a lot of food — from bread, fruits and vegetables, to dairy products. They are an integral part of a nourishing diet. Once the carbohydrates enter your body, they’re broken down into sugars that are released into the bloodstream. These carbohydrates, of course, are distinct from each other and they have different effects on blood sugar.

This is where the glycemic index (GI) enters the spotlight. It’s a tool that measures and indicates how a particular food can impact your blood sugar. Here are the three basic GI ratings:


  • Low: 55 or less
  • Medium: 56-69
  • High: 70 or more


Foods with a low GI value are preferred — they’re the ones that are digested by the body more slowly. On the other hand, you should limit your intake of foods with a high GI, as they result in erratic spikes and drops of blood sugar levels.



Factors Affecting The GI of A Food

Factors Affecting The GI of A Food

There are several factors that can affect the GI value of a food. Here are some of them:


  • The type of sugar. Not all sugars have a high GI. Its range, in fact, is quite far-reaching. It spans from as low as 19 to 105 — all depending on what type of sugar a food has – whether it’s fructose or maltose.
  • Structure of the starch. Starch is a carbohydrate composed of two molecules — amylose and amylopectin. The former is easier to digest, and foods with a higher level of amylose have a lower GI.
  • How refined the carbohydrate is. The basic rule is, the more processed a food is, the higher its GI value will be.
  • Nutrient composition. The longer it takes for a food to be digested, the lower its GI will be. What usually disrupt the rate of digestion is the addition of fats and acids. One way of changing your nutrient composition is through the regular intake of USANA Philippines’ essentials or supplements.
  • Cooking method. The longer a food is cooked, the higher its GI value will be for the reason that cooking will quicken the rate at which sugars are absorbed.
  • Ripeness. For ripeness, the riper a fruit is, the higher its GI will be.



Why should you give it a try

Why should you give it a try?

A sudden upsurge in blood sugar is often characterized by your energy level reaching its peak and then with it quickly plummeting. It will also make you feel incredibly famished even though you’ve just eaten, which might lead you to reach out for another hearty meal, which is a definite no-no if you want to lose weight.

It also does positive things to your well-being in the long run. Stuffing yourself with high GI foods can eventually increase your risk for some diseases such as colon cancer, bladder cancer, and stroke. In essence, a low glycemic diet is all about cleaner and more healthily.


Key Takeaway

Weight loss can be intimidating, especially if you’re just starting out. It’s also extremely easy to be overwhelmed when you seek the internet for help since you’ll be welcomed by hundreds and hundreds of sites telling you to do this or that, or blogs claiming that their method is the best.

When it comes to weight loss, it’s important to know the basics. Aside from simple tweaks such as incorporating USANA Philippines’ Nutrimeals, essentials, and supplements into your daily life and engaging in physical activities, it’s also crucial that you watch out your diet.


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