Everyone knows I am partial to the Paleo diet and Mediteranean Diet. Whichever diet you pick for 2011, I repeatedly see those clients that make behavioral changes have the best weight loss success.
In one study in 2010, Dr. Foster and his team recruited more than 300 obese adults and monitored them for two full years while half followed a low-carb diet and half followed a low-fat diet. Guess what – the results were nearly identical – subjects lost equal amounts of weight with both diets. But there was one huge difference: heart disease risk factors.
The low-carb groups enjoyed significant improvements in blood pressure and cholesterol status. Most impressively, triglyceride levels dropped while HDL increased by well over 20 percent.
Of course, these results completely fly in the face of the nutritional mainstream’s most sacred cow–that eating animal fats will harm your heart. Let me say it one more time – restrict your carbohydrate intake. Eat all the protein and animal fat you desire.
So which group would you rather be in? The group that just loses weight? Or the group that never goes hungry, loses weight AND improves heart health? When you are ready I’m here to help you lose weight by adding in the proper exercise, mind set and supplements.
I’ve suggested that my patients trying to lose weight should limit carbs to 100-150 grams per day. It’s not just avoiding sweets, but controling starches overall. The key is to avoid carbs with high GI scores.
Here’s a list of five bad carbs:
Bagels (GI score of 69)
Breakfast cereals (Kellogg’s Cornflakes has a GI score of 80; Kellogg’s Raisin Bran has a GI score of 61)
Breads (Pepperidge Farm white bread with wheat flour has a GI score of 71)
White rice (GI score between 73 and 89)
White Potatoes (Baked potato with skin has a GI score of 69; mashed potato has a GI score of 83)
Replacing your grains with whole grains effects only a small improvement. Compare a porridge made of whole-grain rolled oats to the breakfast cereals above. The porridge scores 55 on the Glycemic Index. Brown rice – another whole grain recommended by the USDA Food Pyramid – is certainly better than white rice. But it scores between 66 and 87 on the Glycemic Index.
Select foods that have a low Glycemic Index. When you have breakfast, don’t grab a bowl of cereal or a bagel-on-the-run. Instead, stick with the breakfasts our grand parents opted for: a high protein options including lean meat and eggs.
According to GlycemicIndex.com, “Foods containing little or no carbohydrate (such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables) cannot have a GI value. No carbs = no GI.”
Low-glycemic foods include:
I highly recommend using the UltraMeal shakes as a breakfast replacement. They offer a well balanced breakfast with good quality protein. Order @ www.DrJeffreyTucker.meta-ehealth.com