Switching to Low Glycemic and Losing Fat without Deprivation
Switching to low carb / glycemic diet helps dispose of fat savely and effectively, prevent insulin resistance, diabets and obesity. But it's a misconception that eating low glycemic necessarily involve deprivation and hunger, frustration, craving sweets, starchy foods and and dissatisfaction with inferior food taste. Our recommendations ARE NOT based any extreme diets eating which may be not just useless in the long run but also a risk without medical assistance or observation (for instance, when you lose pounds due to dehydration). Please, not that we cannot list all high and low glycemic foods on this page, you can find the list here. The basis is that refined high calory foods and high-glycemic, raw/unprecessed products have lower glycemic index. Please also note that glycemic index may vary for the same products if your check different information sources. The differences in the index also depend on taking raw, dried or cooked foods, dirrerent sorts of the same fruit, like more or less sweet and other.
Why do we feel hungry?
The mechanisms responsible for the feeling of hunger and deprivation are well studied. Although they are numerous, only in rare cases they cannot be controlled. An example of such a desperate case is brain damage, specifically, strike or trauma in lateral hypothalamic area that activates satation signals. As a result, a person feels an unseasing acute hunger, eating large amounts of food and even overeating do not help. This condition often results in morbid obsesity and even death in a short while.
But if one's brain wasn't damaged one can get hold of those controls and can manage hunger easily. The controls include:
- Blood sugar levels. When your blood sugar concentration falls below 0.1% you start craving foods again in order to provide the energy for your muscles and other than most vital brain activities (like concentration, decistion taking, other tasks).
- Empty stomach. When your stomach mechanically shrinks you brain is also sent a signal to activate 'hunger zones' from the stomachs contracted walls. For this reason, even drinking water helps in resisting hunger.
- Recent studies found that stomach cells also have taste receptors. Until then, just our month and nose were respopnsible for perceiving tastes and evloking appetite. This is the reason why drinking pure water helps only a little when your a hungry.
As you see, all you need is:
- keeping your stomach full and occupied before your recharge it again
- providing a little buy steady glucose flow to your blood. Eating low-glycemic foods helps your recharge it less often and still eliminate hunger.
Eating low-glycemic solves these issues.
Adding fiber easily
Fiber keeps your stomach full and occupied for a longer period because there is 'some stuff is your stomach' and it also slows down sugar uptake so you get a steady glucose absorbtion rather than sharp rises and then shortages. This method prevents your liver from stroring excess glucose so when your body needs extra energy, it's your fat that gets disosed of and not liver supplies. Properly prepared (not necessarily cooked) high fiber foods keep you taste receptors satisfied. Your useful microbiota also gets fiber it needs to thrive and you bowels get the massage they need for a better work and blood circulation.
You should switch to raw or lightly cooked foods to preserve as much fiber as possible. Spices and cold pressed oils help make that shift easy and delicious. The longer you cook the the less vitamins you get and more fiber breaks down, the more food you need to fill your stomach and keep it full for a while, the faster is the sugar uptake, the more excess sugar in your blood, the more is stored in your liver preventing expenditure of fat deposits. Eating totally raw may be a challenge for one reason: your bowels reactions, like flatulence or discomfort. In this sutuations cook only slighlty, eliminate "problem" vegetables or combine them with grains that decrease flatulence, like whole rice. Switching to raw or slighly cooked foods are a great reason to try out a lot of spices and they work wonders when you give up your refined and high-calory diet. It is also highly desired that you stop cooking with oils (frying should be give up in the first place and even stewing). Adding spices during cooking and raw oils to cooked ready foods or even to raw foods works wonderse. It completelyy muffles craving for fried dishes or stewed dishes. Paprika combined with olive oil creates an impression of stewed or fried dish while in real fact you eat raw or slightly cooked whole grains. Your won't feel much difference, your stomach will be full faster and glucose will be absorbed slower.
Give up fruit juices, especially filtered ones. They contribute to the development of diabetes because eating 'fruit less fiber' is almost the same as eating sugar or drining Cola, your only benefit compared to pure sugar are the vitamins contained in juice. Have a whole fruit instead. The taste is the same, your stomach is full for a longer period and all your taste receptors are satisfied. You save time spend on preparing fuice. You naturally eat slower and in smaller portions.
Eat slower, enjoy your food. Satation comes in 20 min after eating and with a smaller amount of food that your might expect. One often overeats because of eating fast.
Adding fats to your diet
Add nuts and raw cocoa to unsweetened yohurt or cottage cheese. Raw cocoa turns many ordinary foods into delicacies.
Add raw nuts and seeds. A single portion provide satation for a long period.
Green buckwhaet sproputs (up to 1 mm long) taste great, some compare them with dietary cookies. They don't not cause flatulance. Combined with spices of your choice, cold pressed oils, tomato sauces or seafood taste like amy normal cooked food but provide longer satation.
Buy or bake whole grain bread. It tastes great with any butter, cheese, cold pressed oils and keeps the body satisfied for a long period while slowing glucose release and akso preventing high levels.
Once your switch to low glymemic food the work of your taste receptors changes. Your taste palitre becomes richer and you start feeling and enjoying tastes and shades of tastes you did not enjoy or perceive before. The same happens when people who give up adding salt to their food or buying foods with added salt. You start differentiating various sorts of tomatos as being more salty or less salty.
Soak rice before cooking. That decreases cooking time and removes pesticides.
Last but not least important: find a distraction from food for your brain. A hobby, doing sports, involvement in any activity you find interesting or exciting works. Being submerged in various activities makes people forget about food. When its time to refuel just eat healthy. Avoid shifts between lenghty fasting and overeating, eat regularly but in small amounts.