What does the ketogenic diet and GI index have to do with each other?

With the different rates at which we all consume food, it is not surprising that many people are indeed overweight and obese. Obesity has even become somewhat celebrated as seen in the case of the fattest man alive In the Guinness Book of Records and in the movie “Phat Girls”. However, this does not make being fat a good thing. One way fat is stored up in the body is from excess consumption of carbohydrates or sugars in the body. If you don’t burn the calories you eat, they convert and become stored energy (fat) for later use.

Thus, an individual gains weight from eating too many calories many times in the form of carbohydrates. But in spite of the fact that fat seems harmful, there are some diets that are based on fats and don’t contain many if any starchy type carbohydrates at all. One such diet is the Ketogenic diet. The Ketogenic diet is a low starchy carb, high fat, and moderate protein diet initially invented to help cure kids of their epilepsy. Some people now follow the diet and use it to lose weight and get rid of excess fat.

The Ketogenic diet works through the process of inducing a state of semi starvation in an individual. During this process, the body tries to resuscitate itself or add the necessary nutrients and energy by burning up the stored excess fat. The liver mostly carries out this function by converting the stored fat into ketones and fatty acids. The ketones, or fat molecules, are then transferred to the brain where they take the place of glucose as the source of energy. The Ketogenic diet discourages the accumulation of bodily fat by providing adequate fibrous carbs, essential fats protein for the repairing and growth of the body. The amount of necessary calories supplied is just enough to keep the weight stable and normal.

On the other hand, the Glycemic index diet is aimed at reducing the amount of high GI value carbs taken in. High GI value carbs are known to contain a lot of sugar which gets stored as fat when absorbed by the body. These carbohydrates give fast energy after which there is a lull. This triggers a response in the brain causing the individual to eat more as a result of the hunger pangs and the fast action of the glucose. Since the body doesn’t necessarily use up all the carbohydrates, the rest are stored as fat in the body.

But with low glycemic index carbs, an individual can still eat his meals while losing weight and if the goal is to stay lean, he can maintain a lean body. Low GI value carbohydrates often contain a lot of fiber which also have a more satisfying feel and can make you feel fuller faster. The fiber in the carbs makes the rate of metabolism slower. It is this slow absorption of the fibers and nutrients that makes an individual less hungry and results in reduced food consumption.

Glycemic index diets are very effective in losing weight, reducing blood sugar level, preventing ailments such as heart disease and diabetes, and finally maintaining a lean body. Unlike the Ketogenic diet, it does not involve the use of fatty acids as energy sources, but it’s still a healthy way to lose weight and stay fit.

What are the Best Recipes using the GI index?

The GI, fully pronounced as the glycemic index, is a popular term and has been defined as “a measure of the impact of food on an individual’s blood sugar”. Thus, foods that are low in glycemic index will surely reduce the amount of calories acquired and the amount of body fat gained. The recent calls and demands for GI recipes is an indication of the fact that people are becoming increasingly aware of the health benefits of low calorie foods and the dangers of consuming lots of high calorie foods. Quite a few health experts, nutritionists, and fitness gurus are beginning to recommend the diet.

Apart from the health and weight loss benefits, the GI index diets are useful and effective for people with health conditions such as diabetes. The low calorie and low sugar contents of such diets ensures that diabetics get the best nutrition available without necessarily jeopardizing the status of their health. Thus, it is not uncommon to find a lot of people looking for recipes that will give them both the benefits of a good tasty meal and the added advantage of a balanced nutritional content. Therefore, if you are looking for GI index recipes that work, here are a few low GI ideas that also provide a variety of much needed nutrients:

1. Tuna Steak with Apricot Compote: Since fish have an abundance of Omega-3, which is very good at keeping the mind very focused, improves mental health and the heart, it makes a good ingredient in preparing low GI index foods. This delectable treat is a perfect combination of tuna fish and a combination of tomatoes and apricots mixed to tasty compote. The necessary ingredients include a medium sized tomato, half small onion and teaspoon of dried thyme, one steak of tuna, one tablespoonful of brandy, one tablespoonful of balsamic vinegar, eight apricots (dried is better), crisp lettuce, and ground pepper. This recipe is not only tasty, it is healthy and has a low GI number of course.

2. Lentil cakes with Roasted Mushroom: Proteins are certainly a valuable aspect of your diet especially when aiming for a low GI number. A good source of this is a combination of both the lentil cakes and roasted mushroom. This particular recipe is a perfect low GI choice for vegetarians. This one requires one onion (medium sized), sliced crimini or chestnut mushrooms (two cups), two-thirds of chopped walnuts, an egg, a teaspoonful each of Italian seasoning or mixed herbs, Worchester sauce and half cup of dried red lentils. To get the desired food, begin with allowing the lentils boil for about ten minutes. Then remove all scum after which you then allow it to boil again for another quarter of an hour. Remove all the water from the lentils and allow it to cool. On cooling, mix it with the chopped walnuts, mushrooms, and onion. You should be able to get 4 cakes from the mix. After this, cook with a small amount butter for nearly half an hour and it’s ready to be served.

Obviously, your diet should include more than just the two dishes listed above, but this simply gives you the opportunity to see that if you are aiming for a low GI diet, you are not giving up the ability to have tasty and highly nutritious meals. Simply choose foods from the Glycemic Index and mix and match as you see fit to create the perfect taste and HEALTH combinations for you!

How the ultra lean achieve the body fat with the GI index

Are you one of those who have tried any and every weight loss supplement and pill without any results? Have you been on several diets such as Atkins and South beach without any results? Have you been told time and again that you may never be able to lose weight and keep it off? Have you even been successful with shedding some of the weight only to add some later? Are you currently finding it hard to maintain the lean sexy shape and weight? Are you thinking of going on another diet?

Truth is, for many people, getting rid of the excess fat and staying that way is only a dream. But it does not have to stay that way. Getting rid of the fat and staying that way is possible if you would only discipline your body and the uncontrollable urge to eat brought on in the first place by the amounts of food you eat. This is exactly what the glycemic index diet tries to do.

The diet is fashioned in a manner that helps you get rid of the excess fat by eating more carbs that are low on the glycemic index and lesser amounts of the high carbs; and in some cases, teaches you how to combine the two forms of carbohydrates to get the best results. The glycemic index diet not only helps get rid of the weight, it also helps keep you in top shape physically. People who follow the diet judiciously have been known to have little or no heart problems.
Examples of foods continuously recommended in the diet are fruits and whole grains. The whole grains which are often in the forms of rice and grain pasta have better benefits when they are eaten in the unrefined form. This is because during the processing, the bulk of the bran and fiber are often wasted away leaving just a tiny amount of it.

For people who have already lost the unnecessary weight and are lean, the glycemic index diet can be a good diet to help maintain that state. In fact, many lean people have been able to keep their body shapes and sizes by making just slight adjustments to the diets. These slight adjustments have resulted in them being able to stay lean. Some of these adjustments include getting some more high GI value carbs in their diet. While this might be confusing, it is important to note that the beginning of the diet often entails keeping off from the high calorie content carbohydrates.

The focus at the time is to burn off as much fat as necessary. This early process often involves the use low GI value foods that will help reduce the hunger pangs. These carbohydrates are often loaded with fiber which can be filling and metabolize at slower rates. Hence, supplying the necessary sugar or glucose needed by the blood gradually instead of suddenly like the high GI value carbohydrates is the key to success. While the GI index diet seems a bit like a no carb diet, it is not. The carbs are extremely important as they supply the needed energy while keeping the individual lean and devoid of unnecessary fat.