In our country a lot of people are obese and overweight, it is real problem to loose weight . There are a lot of different diets, but they mostly help you to loose water and muscles, not fat tissue. And people hate diets because they produce sense of deprivation which is not helpful.
The real problem with weight gain is not only how you look and feel about yourself, but insulin resistance which goes together with weight gain and pathological condition associated with insulin resistance- Syndrome X- high triglycerides, low HDL, high blood sugar, mildly elevated blood pressure and deposition of fat in the abdominal cavity.
Insulin resistance is a result of decreased sensitivity cell receptors to insulin. As scientific data confirms, eating diet high in sugars and starch ( rice, potatoes, white flour), will create this situation. Your pancreas produces curtain amount of insulin, eating too often and too much of sugars and starches require more insulin produced. But insulin is a powerful fat storage hormone, so the more sugars and starches you eat, the more insulin will be produced, the more calories will be stored in fat tissue. Deposition of fat around the waist and just below is very common for people with insulin resistance.
Probably everybody knows about Glycemic Index.There are food with Low and High Glycemic index, for example-carrots index is high, ice cream too. For weight lost recommended to eat Low Glycemic Index Diet. More correct to recommend Low Glycemic Load Diet and specific lifestyle.
Concept of Glycemic Load is more correct because it takes into consideration amount of food eaten on average- how carbohydrates in this food will elevate blood sugar level compearing with 50 grams of white bread.
For the carrots to elevate blood sugar level similar to effect of 50g of white bread, you have to eat 5-6 carrots- amount usually not eaten in real life. And Hypoglycemic Load of carrots is 11- low because carrot contain a lot of fiber, water, minerals and vitamins beside carbohydrates. Generally speaking, food with Glycemic Load under 100 is OK. For example, Glycemic load of bagel- 340, an apple-78, 1 cup of grapes- 47. looks strange but it is true. It is presence of fiber and amount of food eaten in average makes a big difference.
Just eliminating from your diet sugars and starches , eating more vegetables high in fiber, and exercising your slow twitch muscle fibers , you shall be able to loose weight, feel and look better and prevent or reverse insulin resistance.
We have two types of muscle fibers: slow and fast twitch. Overweight patients have genetic predisposition for problem with mitochondria in slow twitch muscles, their mitochondria- energy plants in the cells very easily go to dormant state when they are not used. So, in this state they do not burn glucose and metabolism slows down which leads to weight gain.
Fast twitch muscle fibers located in muscles needed for the strenuous activities and slow twitch muscle fibers located in the majority of muscle needed for walking and breathing.
The important difference between slow and fast twitching fibers is: slow twitch fibers need oxygen to work and fast ones do not need it immediately.
Because slow twitch fibers need much more oxygen then fast fibers, they have more mitochondria- exactly where the problem is in insulin resistant patients, so exercising them will prevent insulin resistance and weight gain. Our lifestyle with very small amount of regular walking, mostly sitting in front of computer and television and in the car, driving us to the state of insulin resistance and weight gain.
Walking and jogging are the best activities to exercise slow twitch fibers. When it comes to losing weight, the frequency of exercise is more important than intensity. You need to do your exercise every other day. About 48 hours later your muscles stop responding to insulin, to prevent it- exercise.
Exercising only on weekends, even if it is very vigorous, will not do the job. If you have sedentary job and exercise only on weekends, your body spends 4 days in the state of insulin resistance.
I would like to give you Recipe from Low Hypoglycemic Load diet, it is really easy to cook and you will love it. In the next article I will discuss Eating the Low-Hypoglycemic Load Way.
SPINACH AND MUSHROOM FRITTATA
2 Tsp butter
3 Tsp olive oil
1 large onion chopped
8 ounces sliced mushrooms
1 glove garlic crushed
10 ounces frozen or fresh spinach
6 large eggs
2 tsp brown mustard
½ tsp black pepper
½ tsp salt
1 tsp dryed oregano
¾ cup grated Parmesan cheese
¾ cup grated Romano cheese
In a big heavy skillet melt butter and olive oil, add onions and mushrooms , cook stirring frequently, then stir in a garlic then spinach. Break the eggs in the bowl, add pepper, salt, oregano and mustard, and ½ cup of each Parmesan and Romano cheese, whisk well.
Pour the cheese and egg mixture over the veggies, cover and cook over low heat for 12-15 minutes.
Sprinkle the reserved cheeses over the top and serve.
0 Comments