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• Losing fat fast -true?
• Do I need exercise?
• Food
• Food Guide
• Food Habit
• Fast and slow carbs
• Unsaturated and saturated fats
• Cholesterol
• Protein
• Eating Habit
• Low calorie food
• Long slow distance walk
• Abdomen exercise
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Consume less calorie

If you consume more calorie than you need, whatever method you will follow would not work. So please try to lmit your food intake, otherwise you will never be able to flatten your stomach.

 

 

Eat less & Work more

Yes, eating less and spending more is the only solution to overweight problem.

 

Spot toning is not possible

If you are trying to work on belly only and expecting you will have a flatten stomach, I will advice you to read more on spot toning, because unless you will reduce fats all around your belly, you can never have a flat stomach.

Fast Carbs and Slow Carbs

Glycemic Index ● Glycemic Load● Unsaturated & Saturated Fats
● Cholesterol - HDL & LDL

Carbohydrate is the certainly the chief food of us. It is very difficult, if not impossible to take a meal without carbohydrate. most of the foods (rice, bread, fruits, vegetables, milk and what not) contain carbohydrate as a major share. Source of our instant energy is carbohydrate.

Carbohydrate is ecessary for body to function properly. But if you are fat and have grown some fat around your belly, you need to be careful about your carbohydrate intake. Overweight persons and those who have type 2 diabetics, should restrict certain type of carbohydrates (Fast Carbohydrate) in their food list. Let me discuss the types of carbohydrate here.

Slow Carbohydrate: Slow Carbohydrate is the one which breaks slowly and create energy at a regular speed. One very important role this slow carbs is that they keep your blood sugar stable, and if you want to be in fat-burning zone throughout the day, stable blood sugar level is what you want to have.

Fast Carbohydrate : Fast carbohydrate is the one which takes less time to break down the foods. They also produce energy very quickly. Fast carbs trigger your body to release a Insulin. Though the one of the main function of insulin is to to pull the sugars from your bloods into the cells for energy, excessive insulin ( triggered because of intake of fast carbs) works to store the extra carbs as fat.

So if you are planning to lose fat or suffering from Diabetics, then slow carb is the one you have to look for. Let's discuss more here.

Fast carbs break very fast and increase the sugar level in blood. When there is a rise in sugar level and body understands that it cannot take all the energy that is producing at a faster rate. So it secretes insulin, which will turn down speed the metabolism. Insulin also direct body to store that extra energy to store as fat cells, which is the last thing you want. Now which are the slow carbs and which are the fast carbs, you need to know.

Table sugar, sweet fruits, white pasta, white bread, white rice, fries and dessert are fast carb, while brown rice, wheat bread, salads and fruits ( not much sweet) are the slow carb.

Now how you can determine which carbs you are eating !

Check whether you have much sugar in that carb. Sugar breaks very fast. If your carb contain good amount of sugar then it is one side of fast carb. Another thing is that if the food contains good amount of fiber, then it would not be a fast carb. Whole grain foods are rather very slow carbs. Wheat is originally is a slow carb. But when it is crushed in the mill, and cover is removed to contain only the white portion, it may look good, but it loses its fibrous structure. So it turns to a fast carb.

How to identify which carbs you are eating ?

Many carbs are not as distinct as to be termed as fast or slow carb. They are sometime in between those two. There exists a index, Glycemic index, which is really very helpful to identify a carb as fast or slow.

Glycemic index

Glycemic index is a ranking system which tells how fast or slow is a food containing carbohydrate comparing to pure glucose. Pure glucose is the fastest carbohydrate. So if Glycemic index of a food is 90, it means this is 90% as fast as glucose. So the fast carbs are those which has a Glycemic index of higher values. Low carbs are the one with loser values. So the scale of the index is from 1 to 100.
Now here is a short list, now you may check the Glycemic index of your favorite foods. To check the full list go to my page on Glycemic Index.

Food	Glycemic Index	Food	Glycemic Index	Food	Glycemic Index
Rice pasta, brown	92	Baked Potato	85	Cornflakes	83
Instant Potato	83	Rice Crispy	82	Waffles	76
Doughnut	76	Potato, mashed	70	Whole meal bread	69
Croissant	67	Wafer biscuits	65	Potato, steamed	65
Table sugar (Sucrose)	65	Macaroni cheese	64	Ice-cream	61
Potato, tinned	61	Pizza, cheese	60	Rice, white	58
Rice, wild	57	Potato, new	57	Potato, boiled	56
Rice, brown	55	Popcorn	55	Pound cake	54
Bananas	54	Sweet potato	54	Multi grain bread	48
Rice, parboiled	48	Rice, instant	46	Carrot juice	45
Macaroni	45	Spaghetti, white	41	Snickers bar	40
Carrots, cooked	39	Fettuccine	32	Whole milk	27
Pearl barley	25	Milk, chocolate	43	Peanuts	15
Broccoli	15	Cauliflower	15	Snow peas	15
Spinach	15	Tomatoes	15	Zucchini	15

Glycemic Load - more important index

Though it is good to know Glycemic Index of a food before you take it, but actually in many cases Glycemic load gives you better information of the food you are you are concerned of, where Glycemic index may provide you misleading information. HOW ? Let me explain. Glycemic index actually means how fast the carbohydrate is. But if the food contains very less amount of carbohydrate then certainly effect will be very less. So when you see Glycemic index of a food is high, it is actually not Glycemic index of the food, it is GI of the carbohydrate of that food only. But Glycemic Load (GL) is calculated on per serving of that food. So if GL per serving is high, it will certainly affect your glucose level, if you take at least one serving. For more info and full list check my page on Glycemic load. 

 

Start eating LOW GI foods

From now on you can start eating more fruits and vegetable, since most fruits and vegetables are of low GI. Also most of the legumes are low GI. Then always look for whole grain foods. Most of the cases we take white bread or cereals in breakfast. These two are high GI foods, so try to avoid them. Some cereals are low GI, if you have to eat cereals, check whether it is high GI or low GI. Crackers, cookies, rolls or pastries - do we really need to eat them. They are all high GI foods. If you are seriously thinking about your health and looking for losing some weight off your body, avoid those foods.

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