The Glycemic Index Diet for Dummies Read Online Free PDF

example, you can have a large salad with 3 cups of mixed greens plus 1 cup of assorted veggies (including tomatoes, peppers, and cucumbers) with grilled chicken and light vinaigrette dressing for around 250 calories. Compare this meal to the grilled chicken over 1 1/2 cups of pasta for 345 calories. You get around 4 1/2 cups of food for the salad meal compared to around 2 cups of food for the pasta and chicken dish. Eating more vegetables and fruits at a meal means you can have more food for fewer calories. That's a great plan if you ask me!
    Including healthy fats and protein
    Of course, you can't pursue weight loss and health without taking a look at all the foods you consume, including your protein and fat sources. These are two of the nutrients that make up the Big Three of calorie sources (carbohydrates being #3). Not only that but they also help you feel full and give you long-term energy.
    Choosing lean-protein foods is essential for weight loss and general health. Some examples of lean-protein sources are skinless chicken breasts, lean cuts of beef and pork, egg whites, fish and shellfish, and soy foods. You also need to eat fat. Believe it or not, fat is healthy when it's the right kind and when you consume it in moderate amounts. Look for unsaturated fat sources, specifically oils, seeds, nuts, nut butters, olives, and avocados. Do your best to avoid saturated and trans fats such as butter, cream, lard, and hydrogenated oils.
    Consuming a protein source and a fat source at each meal is a great way to slow down your bods digestion and conversion of carbohydrates into sugar to provide long-term fullness and nutritional health . . . both of which are keys to long-term weight loss!
    Eating the right amounts of low-glycemic fruits and vegetables along with portion-controlled low-glycemic starches is great, but if you're pairing those foods with excessive amounts of butter, oils, or high-fat meats, your hard work may all be for naught. Pay attention to your portion sizes. Fats in particular are very calorie dense, so keep a close eye on 'em. One teaspoon of oil, 1 tablespoon of nut butter, or six almonds, for example, is plenty.

    Chapter 4 : Taking Portion Size into Account with the Glycemic Load
    In This Chapter
    Seeing how glycemic load improves the practicality of the glycemic index
    Determining a particular food's glycemic load
    Using the glycemic load to increase the kinds of foods you can eat
    Looking at the glycemic load levels of common foods
    T he glycemic index is a wonderful tool for determining your best carbohydrate-containing food choices. But like many things in life, it has its limitations, specifically those relating to the amount of food you'd actually eat in a serving, mixed foods, and even different food-preparation methods. As the glycemic index diet has grown more and more popular, new concepts and information are doing their part to lessen the impact of some of these limitations.
    One such concept is the glycemic load. Although the glycemic index shows you the quality of your carbohydrates (as explained in Chapter 2), the glycemic load breaks those carbs down into the quantity you'd typically eat at one sitting, which can turn a high-glycemic food into a low-glycemic food. Glycemic load is one of the most important concepts to understand so you can make the best food choices based on a realistic portion size. That's why I share the basics of it with you in this chapter.
    Going from the Glycemic Index to the Glycemic Load
    The glycemic load, which is based on the idea that a high-glycemic food eaten in small quantities produces a blood sugar response that's similar to the response produced by low-glycemic foods, is a much more useful tool for your day-to-day use. It allows you to have more food choices than the glycemic index does alone. That's good news because no one wants to be too restricted in what he or she can eat. But to create the glycemic load, researchers first had to come up with the