The Glycemic Index ChartThe Glycemic Index chart was first created to record the insulin response created by the foods we eat. The Glycemic index (GI) is a measure of the speed that carbohydrates convert to glucose (sugar) in the body and the effect on our blood glucose (sugar) levels. The carbohydrates we eat create an automatic insulin response in our bodies. How to use the Glycemic Index Chart To help you reduce belly fat, aim to include as many low glycemic foods into your healthy diet plan as possible. Initially, you’ll want to aim for the majority of your carbohydrate calories to come from low glycemic index carbohydrates (that includes grain, fruits and vegetables), another 30% from lean protein sources and no more than 25% of your calories to come from healthy fats. Take a look at the free glycemic index chart lists below for ideas on healthy, lower GI food choices you can incorporate. Once you’ve reached your desired fat loss, you can then include medium GI foods sparingly. The Effect of High Glycemic Foods When you eat high glycemic foods, your pancreas (the organ that’s responsible for the regulation of glucose) becomes stressed by the sudden flood of insulin that’s created and any hope for fat loss goes out the window. Because high insulin levels cause the body to store more fat, it’s important to eat and to maintain low and steady insulin levels throughout the day to burn fat. The Effect of Lower Glycemic Foods Medium and low glycemic foods break down and digest slower. That means you’ll feel full longer. Keeping insulin levels low discourages fat storage and helps to convert stored fat back into glucose for energy. You burn more calories and reduce belly fat in the process. You can still enjoy high glycemic foods, but very occasionally. Just be sure to eat them with a low glycemic food or a protein to slow down or balance the insulin reaction caused by the high GI food. Cooking Can Effect How Quickly Carbohydrates Convert to Glucose For example, pasta cooked al dente (a little chewy) will break down slower than pasta that’s been cooked soft, so it’s rates lower on the Glycemic index chart. In fact, the longer you cook some foods, the quicker they’ll break down to glucose, and the higher the glycemic index rate goes. Incorporate Lower GI Foods Into A Healthy Eating Plan For Maximum Fat Loss and to Reduce Belly Fat How many lower GI carbohydrates you can replace with your present high glycemic choices? The lists below are in no way complete (there’s 1000’s of foods) and there are some excellent glycemic index books with more complete charts for quick and easy reference as well as glycemic index software you can purchase online these days to help track your daily food intake.
Free Glycemic Index Chart Lists of high glycemic foods, medium and low glycemic foods Replacing high glycemic foods with medium and low glycemic foods can help boost fat loss and reduce belly fat fast.
Glycemic Index Chart of Low Glycemic Index Foods Lose belly fat fast by eating the low glycemic foods on this glycemic index chart.
Glycemic Index Chart of Medium Glycemic Index Foods Eating foods in the medium glycemic index list SPARINGLY will help you lose belly fat fast.
Glycemic Index Chart of High Glycemic Index Foods Avoid these high glycemic foods to help you reduce belly fat and lose weight.
Are you Insulin Resistant? If you can’t seem to lose abdominal fat you may be insulin resistant. 5 Tips to help you get off the slippery slope to diabetes and obesity.
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