Low Glycemic Carbs, Protein & Weight Loss: Part I

As you may remember from my resting metabolic rate post, losing weight is a little more complicated than it sounds. We're simply told to move more, eat less and it we'll be happy as a lark with our results, right? A couple days ago I told you if you don't eat enough calories you'll actually slow your metabolism and curb your fat loss. This physiological fact is important and complicates the weight loss process a bit more. Now I am going to share with you the importance of consuming low glycemic carbohydrates, protein and their role in aiding your weight loss.

First, you must be familiar with the Glycemic Index. The Glycemic Index is a system that rates all carbohydrates based on how quickly they metabolize and the degree in which they cause an insulin response. A low glycemic rating indicates a smaller insulin response, whereas a high rating means the carbohydrate causes a more drastic insulin spike. Here's what you need to know about carbohydrates and insulin: when you eat carbohydrates, the body releases the hormone insulin to help the body absorb glucose into the liver, muscles and fat tissue. Free floating glucose will end up in the blood stream to be used for immediate energy, while the rest is stored in the body. High insulin levels are an indicator that a high amount of glucose is available for energy use, therefore the body stops burning fat. To efficiently burn fat and keep your body from abandoning its fat burning capabilities, you must control your insulin levels.

You can control your insulin levels by eating low glycemic carbohydrates and protein. Low glycemic carbs, more commonly known as complex carbohydrates, are sugars like their simple counterparts. Complex carbs differ from simple carbs in that complex carbohydrates are chains or clusters of sugars branched together which means they take longer to breakdown into their simplest form, glucose. The digestive processes involved with breaking apart complex carbs provides a much more steady release of glucose into the blood stream which ultimately results in a smaller insulin response. When insulin levels are low or nonexistent, the body utilizes fat for energy. Protein is an important tool in controlling insulin levels for two reasons: one, it does not cause an insulin response because it is not a carbohydrate. Two, protein takes a long time to digest and keeps you feeling satiated. If you're not feeling hungry, you're less likely to binge on those easily available simple carbohydrates you find in potato chips, candy and cookies.

There is a lot of useful information in this post and I want you to soak it up. Go to www.GlycemicIndex.com and take a look at what food falls where on the scale. Then, reflect for a second on what your daily meals are composed of. Are you eating a lean protein source at your major meals? Are you filling your day with complex or simple carbohydrates? Check back soon as I will discuss food selection and menu planning in the Part II of this segment.