Generally, the higher a food ranks on the glycemic index, the more rapidly blood sugar levels rise after its ingestion. For example, honey ranks very high on the glycemic index due to its high sugar content. In contrast, barley ranks very low on the glycemic index as it primarily contains complex carbohydrates.
When developing a nutrition plan, it is critical to consider where foods fall on the glycemic index. In order to effectively lose body fat, foods that rank lower on the scale should be chosen over those that rank higher. The result is a stabilization of blood sugar levels through the day and a less pronounced insulin response.
Fat
Traditionally fat has been considered the enemy to fat loss efforts. In reality, dietary fats have less to do with excess body fat accumulation than most people realize. Dietary fat plays a crucial role in sustaining human life. Many hormones in the body are dependant upon the presence of fat for their production. Fat also provides lubrication of joints, insulation and a source of energy.
Because
dietary fat carries nine calories per gram, it is easy to achieve a
calorie surplus when large quantities of fatty foods are consumed. Foods that contain a lot of fat include many meat products, full-fat dairy products, oils and some nuts.
While
those who are health-conscious and desire to achieve a lean, toned
physique should minimize their intake of fried foods, essential fatty
acids, or EFAs, should be included in everyone’s diet. EFAs are found in walnuts, flax seeds and many natural oils.
Alcohol
Our culture is one that enjoys indulging in alcoholic beverages from time to time. As such, the nutritional value of alcohol needs to be considered when designing a healthy nutrition plan for weight loss.
Alcohol contains seven calories per gram and is not efficiently used by the body. As
excessive quantities of alcohol enter the digestive system, the body
converts alcohol to sugar, which causes a rise in blood glucose levels. In
order to reduce the amount of sugar in the blood, the pancreas releases
insulin, which initiates the process of altering the sugar molecule and
creating a biological environment that is conducive to the storage of
body fat.
In
addition to facilitating the body’s fat storing process, alcohol causes
certain hormones to be released which have a detrimental effect on fat
loss and muscle building efforts. Estrogen and cortisol levels become elevated during and immediately following the consumption of alcohol beverages.
While
small amounts of alcohol have less influence on the release of these
hormones, regular over-indulgence can lead to accumulation of body fat
around the hips and breasts in both men and women. Particularly
vulnerable is the abdomen, where fat can accumulate in the body cavity,
causing the appearance of a bloated, distended belly. This type of fat, called visceral fat, is caused by high levels of cortisol in the body and is very difficult to eliminate. The
term “beer belly” is often used to describe the appearance of the
midsection that results from excessive alcohol consumption.
Once
careful consideration has been given to the caloric value of the above
dietary compounds, their rating on the glycemic index and how hormonal
responses can influence fat burning and muscle building, a sound
nutritional plan can be developed. While the performance
of cardiovascular exercise and resistance training is critical to
developing a lean, toned physique, an understanding of how the body
processes and uses foods must be achieved.
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