Using the glycemic index of foods to lose weight is fairly easy. The glycemic index classifies carbohydrates by the rate at which they are absorbed, causing a surge in blood sugar and the hormone insulin. Insulin is the storage hormone that acts as a messenger, shuttling nutrients into cells. However, some carbohydrates create an exaggerated insulin spike, which can lead to fat storage, food cravings and a vicious cycle of weight gain. Follow a few simple guidelines to know what kinds of carbohydrates to eat and when in order to optimize weight loss.
Step 1
Choose unrefined carbohydrates in your diet. Eat sweet potatoes, beans, brown rice, whole-grain bread or oatmeal, rather than white rice, potatoes, bread and pasta. These low-glycemic carbohydrates do not spike insulin as much as their refined counterparts and are less likely to be stored as body fat. As a general rule, pick only carbohydrates that rate under (approximately) 70 on the glycemic index.
Step 2
Balance carbohydrate-containing meals with lean sources of protein and healthy fats. Protein and fat are nutrients that are not as readily stored as body fat, and they can help to balance blood sugar to prevent the dreaded insulin surge that inhibits weight loss. Try getting a serving of chicken, fish, turkey or lean beef about the size of your fist, along with a serving of carbs that would fit in your cupped hand. For healthy fats, choose olive oil, nuts and seeds, natural peanut butter and avocados.
Step 3
Time your nutrients to encourage the body to utilize them for energy, rather than fat storage. One example of nutrient-timing of carbohydrates is eating the majority of your carbs earlier in the day when your body requires more energy. Abstain from carbohydrates in the evening when they are not needed as much. Focus evening meals and snack on lean protein, healthy fats and vegetables.
Step 4
Take in a serving of low-glycemic carbohydrates one to two hours before you workout. For example, have one cup of oatmeal with some low-glycemic fresh fruit, such as grapefruit, oranges, apples, peaches, pears, grapes, cherries or berries. These carbohydrates digest slowly to fuel your workouts, rather than creating an energy burst followed by the "crash" associated with sugary high-glycemic carbs.
Step 5
Have a 30 to 60 g serving of high-glycemic carbohydrates immediately after working out. This is a time when you can take in some of these foods without storing them as body fat. Particularly after a resistance training workout, the body needs nutrients so badly that it will not utilize carbohydrates for fat storage. High-glycemic carbs include fruit juices, bananas, watermelon, pineapple, mangoes and sugars.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "Optimum Anabolics"; Jeff Anderson; 2004
- "The Abs Diet"; David Zinczenko; 2004
