Generally, there is a relationship between the lower glycemic response and the related insulin response. A lower glycemic response is generally equated with a lower demand for insulin. This in turn means a better control over the bloodglucose level and a considerable reduction in blood lipids. To measure the insulin level in the blood, there is another index. It is called the insulin index, which gives a measure of the insulin response to a food.

The Glycemic Index of a food is calculated by measuring the two hour blood glucose response curveor AUC following the intake of a fixed portion of carbohydrate (generally 50gm.) In order to calculate the GI of a food, the AUCof the test food is divided by the AUC of the standard blood glucose level and multiplied by 100.  

The average GI of a food is calculated from the results obtained from 10 human subjects. The standard and the test food must contain equal amount of available carbohydrates. The average GI obtained gives a ranking of the food.  

In the present system of accessing the Glycemic Index of a food, the GI value of glucose is 100. Glucose is accepted as the reference food for the calculation of GI as it is the most abundant carbohydrate in the world. It generally gives a standard value, when tested in the labs.

Using GI in Deciding What to Eat & Fat Burning

Knowing the GI of a particular food is important to make proper choices about what food to eat and when. A high GI food ishelpful for immediate recovery of energy after high endurance exercises.A food with low GI is suitable for normal diet, as these will release glucose and energy slowly and steadily into the body.

The glycemic effects of various types of food are dependent on various factors. The most important factor is the type of starch that the food substance contains. It can be amylopectin oramylose. The fat and protein content of the food also determines the glycemic effect the food will produce. The other important factor is thepresence of other organic salts and acids in the meal.

For example, the presence of vinegar in the meal will lower the GI of any food substance. The presence of fat and other soluble dietary fibers affects the GI value of any food substance. Both the fats and fibers slow down the rate of digestion in turn reducing the GI value of the food.

A recent study revealed consuming alcohol just before a meal actually reduces the GI of the food substances by as much as 15%. The study also concluded that it is better to consume alcohol afterhaving a meal, rather than before.

Since you now know the impact of insulin on weight loss, fat burning and overall health you can understand the importance of knowing the GI of foods.  Making food choices with the GI in mind is a very potent way to avoid obesity, lead a healthylife, and be energized. By making more educateddecisions on what you eat, this will help you with fat burning.

Quick and simple tip. Pre- plan your daily food intake. Spend a little bit of time in preparing what foods you will be eating the next day. Rule of thumb when determining what to eat – High GI foods are approx 70 and above. Medium GI foods are approx 56-69. Low GI food are approx 55 and under.  You do not need a complexmathematical table to follow Start with a simple switch over from high GI carbs to low GI carbs:

Opt for breakfast cereals based on barley, bran and oats. Use wholegrain breads, Sour dough and stone ground flour, increase your vegetables and fruits and decrease the amount of potatoes you eat. Pasta, noodles and quinoa are low GI advised to eat smaller portions. And if you want a sureway to get that fat burning going enjoy plenty of vegetable salads with vinaigrette dressings. That should really give the metabolism a break and head you into fat burning.  You can do it. Small simple steps and becomingaware of what you putinto the body will help you with your fat burning. Just remember simple steps and you will get there Keep your eyes on the prize. The prize is YOU.A healthier, vibrant, energetic, shaplier YOU.

It’s always a better option to cook with olive oil or coconut butter. Certain seeds and fish oils are high in essential poly-unsaturated fats but their active nutrients are damaged during high temperature cooking and frying. During frying, sautéing, and baking foods avoid poly-unsaturated fats that generate oxidizing free radicals. Saturated fat like coconut butter or mono-unsaturated oil like olive oil is a better option.

Olive oil is highly beneficial in a fat burning diet. Though it does not contain any significant amount of essential omega fats, it is considered better refined than sunflower oil. We know that a high amount of saturated fats can be obtained from meat and dairy products. This is mostly responsible for the occurrence of cardiovascular diseases. But olive oil poses no such threat. The diet of the Mediterranean countries poses a lower risk of cardiovascular ailments. The cold-pressed olive oils also contain small amounts of phyto-chemicals which reduces transfatty acids. 

7 Easy, Common Sense Tricks to Keep Your Intake of EFA’s Ideal For Fat Burning : 

1.      Increase your intake of seeds and nuts. Flax, hemp, pumpkin, sesame, and sunflower are the best options. Grind them and sprinkle them on your cereals, soups and salads. 

2.      Go for cold water fish. Herring, mackerel, salmon, sardines along with fresh tuna. They can effectively replenish your omega-3 reserves. 

3.      Maximize your use of cold-pressed seed oils. Use oil blend or hemp oil for your salad dressings or for drizzling on vegetables. 

4.      Shun the use of butter.  Pumpkin seed butter can work as a wonderful spread. 

5.      Avoid fried and processed food. 

6.      Stay away from saturated fat in meat and the popular dairy products. 

7.      Fish oil can be supplemented with omega-3 fats and starflower. Primrose oils can be supplemented for omega-6 fats.

At first you may not be accustomed to some of the tastes of these healthy foods. Persist in your journey and fat burning will be yours for life!

To overcome the constraints and limitations of the GI, a more recent ranking system for the carbohydrates has emerged: the Glycemic Load or GL. Glycemic Load calculates a foods Glycemic Index along with their portion in the total amount of food. The GL is believed to be more holistic in approach, than the GI. The GI is still used, but the use of GL is becoming more popular.

The best way to remain healthy is to go for a balanced diet. A balanced diet must contain carbohydrates which have a low GI, as these carbohydrates are better for the health. The low GI carbohydrates release glucose and energy slowly and steadily into the blood stream. These carbohydrates do not produce hyperglycemia in the body, which the high GI carbohydrates produce. Hyperglycemia is dangerous for the body and sustained hyperglycemia may cause diabetes along with cardiac diseases.

A balanced meal should have ample amount of required types of protein, as proteins are the building blocks of the muscles and also a rich source of energy. Keep in mind that excess protein is dangerous for the body.  The digestive system of a human body cannot digest all types of amino acids produced from the proteins. An excess of protein intake may cause problems in the digestive as well as cardiac systems of the body. Remember your goal here is to lose fat gain muscle.

When you choose foods and meals, keep a balance in mind, and choose fresh healthy foods as much as you can. Incorporating this eating into your life will enable you to lose fat and gain muslce and ofcourse become fit and healthy for life.

Many studies are being conducted to connect the GI with diseases like diabetes, cancers, coronary, and other cardiac diseases. It’s been found that people who eat low GI meals for a long period of time are less prone to diseases like diabetes and cardiac problems than those who eat meals high on the GI scale. A more recent study reveals that the people consuming high GI meals may be prone to atherosclerosis due to postprandial hyperglycemia.

 The University of Australia conducted a study that states if a person consumes a breakfast of white bread and sugar-rich meals (both high GI foods) for a long period, that person is prone to develop diabetes, heart diseases, and cancer.

Recent studies conducted on various animals have concluded that high GI carbohydrate is undoubtedly associated with obesity. Research in human beings is not yet completely conclusive, since there are many reasons behind obesity in human beings. Singling out just one factor is a difficult job.

Essential GI Facts Athletes Must Know 

The Glycemic Index of a food is calculated by measuring the two hour blood glucose response curve or AUC following the intake of a fixed portion of carbohydrate (generally 50gm.) In order to calculate the GI of a food, the AUC of the test food is divided by the AUC of the standard blood glucose level and multiplied by 100.

The average GI of a food is calculated from the results obtained from 10 human subjects. The standard and the test food must contain equal amount of available carbohydrates. The average GI obtained gives a ranking of the food.

In the present system of accessing the Glycemic Index of a food, the GI value of glucose is 100. Glucose is accepted as the reference food for the calculation of GI as it is the most abundant carbohydrate in the world. It generally gives a standard value, when tested in the labs.

Using GI in Deciding What to Eat & Fat Burning

Knowing the GI of a particular food is important to make proper choices about what food to eat and when. A high GI food is helpful for immediate recovery of energy after high endurance exercises. A food with low GI is suitable for normal diet, as these will release glucose and energy slowly and steadily into the body.

The glycemic effects of various types of food are dependent on various factors. The most important factor is the type of starch that the food substance contains. It can be amylopectin or amylose. The fat and protein content of the food also determines the glycemic effect the food will produce. The other important factor is the presence of other organic salts and acids in the meal.

For example, the presence of vinegar in the meal will lower the GI of any food substance. The presence of fat and other soluble dietary fibers affects the GI value of any food substance. Both the fats and fibers slow down the rate of digestion in turn reducing the GI value of the food.

A recent study revealed consuming alcohol just before a meal actually reduces the GI of the food substances by as much as 15%. The study also concluded that it is better to consume alcohol after having a meal, rather than before.

Since you now know the impact of insulin on weight loss, fat burning and overall health you can understand the importance of knowing the GI of foods.  Making food choices with the GI in mind is a very potent way to avoid obesity, lead a healthy life, and be energized. By making more educated decisions on what you eat, this will help you with fat burning.

Many studies are being conducted to connect the GI with diseases like diabetes, cancers, coronary, and other cardiac diseases. It’s been found that people who eat low GI meals for a long period of time are less prone to diseases like diabetes and cardiac problems than those who eat meals high on the GI scale. A more recent study reveals that the people consuming high GI meals may be prone to atherosclerosis due to postprandial hyperglycemia.

The University of Sydney conducted a study that states if a person consumes a breakfast of white bread and sugar-rich meals (both high GI foods) for a long period, that person is prone to develop diabetes, heart diseases, and cancer. In the study, published in the latest edition of the American Journal of Clinical Nutrition, Barclay and his colleagues looked at the diets of nearly two million (1,950,198) healthy men and women worldwide in a systematic analysis of 37 key studies.

“The key message from this study, is that the GI of your diet is a powerful predictor of disease risk. Grandma was right, you are what you eat.” reveals author Alan Barclay.

Recent studies conducted on various animals have concluded that high GI carbohydrate is undoubtedly associated with obesity. Research in human beings is not yet completely conclusive, since there are many reasons behind obesity in human beings. Singling out just one factor is a difficult job.

Essential GI Facts Athletes Must Know 

REF: http://www.usyd.edu.au

Do you want to lose the belly fat? If so, your first step is to understand “belly fat” are NOT dirty words. We all have some belly fat. It’s a part of life. So you may as well accept it. 

Second, you must be conscious about the amount of calories you consume and concentrate on good sources of calories. Before you decide to lose the belly fat – and ban fats in general from your life – you need to realize you could be inviting potential health problems. Why? Because fat is an indispensable dietary component. Your body will not be able to burn those calories that you are consuming and your metabolic rate will also plummet.

The cells of your body and their tiny internal organs are built of essential fatty acids. In the absence of an adequate amount of essential dietary fats in your daily diet, the cells membrane and their component organs will face structural damage. It will have a detrimental effect on their functioning and result in reduced production of cellular energy.A slow metabolic rate will make you feel dizzy and fatigued. Later, when you lose the bellyand you revert to your normal, diet, you’ll gain weight.

The findings of a Californian endocrinologist, Dr. Diana Schwarzbein support this. According to her reports, a dieter on a low-fat diet is sure to fail in health. Not only does he face an eventual rise in body fat, he also suffers from hypertension. The same is true for yo-yo dieters. When they abandon their low-fat diets and return to their normal eating habits their metabolic systems find it difficult to accept the enhanced calorie intake. They eventually gain even more weight in comparison to what they had lost prior to starting the diet.

Secrets To Lose The Belly Fat

Your body does not actually require the saturated and the mono-unsaturated fats. Although your body uses them to produce energy, they do not belong to the category of essential nutrients. The poly-unsaturated fats and oils are extremely essential. You will find that every food product that has fat content houses all the three varieties in variable proportions. It is primarily the saturated and the unsaturated variety that you find in a piece of meat. Olive oil contains mono-unsaturated fat while the sunflower seed oils houses the poly-unsaturated variety.

To successfully lose the belly fat & weight lose maintenance, depends upon the proper selection of fats and eating the right amounts. This will insure ideal weight and optimal health. 

Lose over 10 pounds in 12 weeks and perhaps prevent Hepatitis C according to the Journal of Medicinal Food and Massachusetts General Hospital Center for Engineering in Medicine.

Citrus oils, such as the grapefruit extract have a high content of vitamin C and bioflavonoids. These powerful antioxidants neutralize the highly unstable and extremely reactive molecules that attack your cells and contribute to skin aging. In addition, studies have shown that vitamin C helps build collagen in your skin, reducing wrinkles, and enhancing your skin’s natural strength and elasticity. Grapefruit is also high in limonene, a potent antioxidant that inhibits inflammatory activity to help your skin achieve a youthful, healthy glow.

Folklore regarding weight loss and grapefruit has been around for many years. But now a new study has found the simple act of adding this fruit to your diet can assist in weight loss.

Studies on grapefruit Reveals Startling Weight Loss Facts Previously Unknown

In a 12-week pilot study, 100 men and women ate half a serving of grapefruit and lost an average of 3.6 pounds. Many patients in the study, however, lost over 10 pounds. On average, participants who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of the juice from this fruit lost 3.3 pounds. However, many patients in the study lost more than 10 pounds.

Lead researcher Dr. Ken Fujioka states, “Our study participants maintained their daily eating habits and slightly enhanced their exercise routine. The only dietary change was the intake of grapefruit. Our study shows grapefruit can play a vital role in overall health and wellness… ”

This finding is supported by another study published in the Journal of Medicinal Food where participants were asked to eat half a serving of grapefruit three times a day for 12 weeks. By the end of the study this group lost 1.6kg in body weight – “significantly more weight than the placebo group.”

A team of researchers from the Massachusetts General Hospital Center for Engineering in Medicine (MGH-CEM) are now looking into blocking the secretion of hepatitis C virus (HCV) from infected cells utilizing a compound found in grapefruit.

Precisely how this fruit aids in weight loss is not entirely known, but researchers speculate its chemical properties reduce insulin levels which assist with the regulation of fat metabolism. The smaller the insulin spike after a meal the more efficiently the body processes food for use as energy. And this means less is stored as fat in the body.

The potential health benefits of grapefruit are far reaching.  

Finding studies such as the one above helps gain trust in what we are eating, especially when we want to lose the belly fat. I have added grapefruit to my diet and have noticed a substantial amount of difference. It has helped me lose the belly fat. The reason I am providing all these studies is because after joining Combat The Fat program I needed some scientific proof behind the method that Jeff Anderson teaches.  After carefully reviewing and applying Jeff Anderson’s methods I found that the information he provides is highly valuable and useful. Jeff Anderson was a Soldier & Master Fitness Trainer for the Military. And if we carefully study the bodies of the soldiers in the military, it is easy to see how Jeff’s method works time and time again. He finally reveals this secret in his program.  His method is certainly working for me. To find out more information on Jeff Anderson’s product click here.