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A Glycemic Index guide teaches one how to use the Glycemic Index, or GI, to improve one’s diet and, by doing so, one’s health and life as a whole.

Such a guide ranks particular food items according to how they affect the sugar level in one’s blood. Note that just because an item has a low GI value doesn’t necessarily mean that it is any healthier to eat than ALL the food with higher GI values. Some fruits and vegetables have intermediate or even high GI values, and some empty-calorie foods like chocolates and other sweets can have low GI values. There are other things to consider aside from just the GI value – but that said it is still something very important, as will be shown.

Food items that rank low on the index, or those whose index values are less than 55, are low GI foods. These produce an increase in the levels of one’s blood sugar that are on average more gradual than higher-ranked food items. Examples of these food items are broccoli, spinach, and tomatoes (15); peaches (28); apples (36); oranges (43); oatmeal (49); and potato chips (54).

Food whose index values are from 55 to 70 bring about a somewhat more rapid rise in one’s blood sugar levels, but not as high as the high GI foods, are intermediate GI foods. These have GI values between 55 and 70. Some good examples of these kinds of foods are as follows: popcorn (55); white rice (56); raisins (64); oatmeal (66); and white bread (70).

Lastly, those items that have glycemic index numbers that are higher than 70 have the most drastic effect on insulin and blood sugar levels; they make them spike very rapidly, which is not at all healthy and can even be dangerous to one’s well-being and health. That said, however, many of these foods are in fact low in calorie content and are full of other nutrients, and should therefore be eaten. Watermelon, for example, has a GI value of 72 yet is full of essential vitamins and minerals, and a similar case can be made for cornflakes (84). However, other high GI foods really do need to be consumed in moderation; some examples are mashed potatoes (73), French fries (76), and dates (103).

How, then, should this guide be used in order to help one eat properly? A good rule of thumb is to make sure to eat at least one low GI food item during every meal, while moderating the amount of medium and high GI food items you eat. But please don’t neglect the advice mentioned in an earlier paragraph: high GI value does not necessarily connote that a food item is bad for you, nor does low GI value mean that food is in and of itself good to eat. Vegetables, fruit and other such foods are better; eat less meat but still a substantial amount; and go easy on the sweets and fatty food items.

About the Author:
Sabrina RoccaAuthor: Proven Weight Loss with the Glycemic IndexFor more information on weight loss using the glycemic index, visit Sign up for your FREE newsletter and receive the following bonuses: “How to Kick Bad Habits out of Your Life”, a 10-day course on the glycemic index and access to glycemic index articles, ressources and much, much more.
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Most people nowadays believe that too much discipline results in the complete cessation of any well-thought out discipline. This also applies to dietary programs. In theory, these programs, commonly referred to as diets, are supposed to be so intolerable that periodic holidays with their promise of a culinary reverie are necessary to keep anyone at them for more than a week.

The thinking somehow follows the belief that without weekends and vacations no one would be able to keep at their professional lives.Occasional breaks are supposed to be necessary for averting this catastrophe of simply quitting and becoming adverse to all disciplined effort .

Diets are almost always by definition unpleasant. They allow only certain types of foods in generally very limited quantities. As a result, they most often curb hunger in a very Spiritualistic fashion. It is almost as if they  are constructed only to keep one alive, functioning at mere minimal levels. Whatever may be their actual nature, they are generally thought to be not very much fun.

One of the carrots routinely held in front of the donkey’s nose is the promise of a Saturday splurge, colloquially known as a pig out. Perhaps this is a Saturday at the Golden Arches with two or more Big Macs a real coke (not diet), a large order of fries and possibly a pop tart or two. That is the reward for having made it through a whole week of tofu, brown rice and and herbal tea.

Many think of a fondly sought out Saturday outing such as this as the only way to keep oneself or loved one on a weight loss diet. Perhaps this is most like what a parent would do to induce an overweight child to do what is necessary to correct their obesity problem.

But is this really all that good? Many think that it is. That’s why so many do it. Yet sadly, the result most often is that the one holiday per seven days becomes seven tolerable days with only one serious day of near starvation, commonly called fasting.

A better alternative is to devote time, years if necessary, to creating healthy and appetizing daily eating regularities. This means totally eliminating the Big Macs and what goes with them by making them become unnecessary. That suggests the creation of and adherence to a delightful and healthy way of eating for the entire week. Those who are on programs such as these have no need of weekly blowout, which all too quickly leads only to more of them within the same time frame.

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About the Author:
Obese 45 years ago; state champion powerlifter 1978; in better shape today at 61 than when on swim team in high schoolhttp://www.foreverfitness.infohttp://blog.foreverfitness.infoAuthor of “Think and Grow Fit” a rational person’s guide to getting fit and staying that way forever me in the country’s safest and fastest growing supplement program (markclemens19) on TwitterFree Online Weight Loss Focus Group Make the Mirror Your New Best Friend: Us On Facebook – Become a FanYouTube – mcfitnessguru19
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