I've gotten a lot of questions on what specifically I'm doing to lose weight. I've responded to some people individually but wanted to post on here as well.
The answer is simple, really. I've taken all white sugar, white flour, white pasta, white potato, white rice, and soda out of my diet. And I'm trying to work out regularly (doesn't always happen - infact me not working out happens more than working out - I'm trying to be better on that part)
The other REALLY important part of this, and it's especially important for me as a diabetic, is that I stick to things that are low on the Glycemic Index. This really is a HUGE part of my lifestyle change, and I contribute this to my weight loss.
Why do I stick to the Low Glycemic Index? Well, being a diabetic the last thing you want is to eat something that will spike your blood sugar levels. So what is the Glycemic Index? I found this great explanation online...
"not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss."
- Low GI diets help people lose and manage weight
- Low GI diets increase the body's sensitivity to insulin
- Low GI carbs improve diabetes management
- Low GI carbs reduce the risk of heart disease
- Low GI carbs improve blood cholesterol levels
- Low GI carbs can help you manage the symptoms of PCOS
- Low GI carbs reduce hunger and keep you fuller for longer
- Low GI carbs prolong physical endurance
This is what has worked for me, being a diabetic, but I TRULY, TRULY believe this can help EVERYONE who would like to maintain a healthy lifestyle, or those who would like to lose weight.
So the big question is...what are the foods on the low GI? Click here to see the High, Medium and Low GI foods. Red is the highest, Green is the lowest.When I first started I had that whole list, high, medium and low at my desk and at home so that I could refer to it each day when I was figuring out what I should be eating. I even printed it out and gave it to a co-worker who was interested in it. This list has been a saving grace for me throughout this process. I completely stay away from the reds (high GI), sometimes eat things from the orange (medium GI), but mostly base all my meal planning around the greens (Low GI).
Another question is what do I eat from the low GI, what kinds of meals have I made? I'm just going to kind of list some things that are on the low GI list that we eat and love.
-Quinoa: (35 on the low GI) We eat this in place of Rice. I was a huge sticky rice fan; growing up in Hawaii it was a staple in our house. Quinoa is packed with Protein and so good for you! I cook this in my rice cooker, just like rice. It takes on whatever flavors you put with it. So, I like to add minced Garlic (I like me some Garlic). I make Turkey Chops, simmer with Cream of Mushroom soup, water and 2 tbsp Dijon Mustard, and then lay over a bed of Quinoa. SO GOOD!
-Dark Chocolate (at least 70% cocoa content) 25 on the low GI: . This is my treat if I feel that I need some chocolate. I love Dark Chocolate anyway, but I really love dark, dark chocolate. I bought these sugar free dark chocolate covered almonds (almonds are really low too) from the Good Earth and HOLY MOLY they are divine!!! The brand is called 'Amberlyn'. They're in the Sugar Free Isle.
-Avocados (10 on the low GI): I have been eating so much of this! Ryan isn't a fan of them, but he's been kind enough to buy me 'Wholly Guacamole' from the store so I can get my Guac. fix.
-Fruits: Now you'll notice that not all fruits are low on the GI. That's why not all fruits are the best for Diabetics. The fruits that are the absolute best are found here and here. These are my favorites, along with Pears and Nectarines. Also when I make a smoothie I do add about 1/3 - 1/2 of a banana..which is on the medium list, but it's not terrible for me in small quantities.
-Wasa brand crackers and Hummus: One of my favorite snacks. Wasa crackers are from Sweden, but you can buy them anywhere (walmart, smiths, harmons...anywhere). I get the roasted red pepper hummus, slather it on the cracker, and add a slice of turkey for extra protein, and maybe a slice of cheese. I'll top it off with some raw spinach - so good!
-Almond Milk: I've traded in regular skim milk for Almond Milk. I just like that I'm getting better protein, and again Almonds are low on the GI. Plus I've got Animal Milk allergies (as does my whole family) so I stick to Almond Milk.
-Agave Nectar: My new favorite way to sweeten things. When I first found out I had Diabetes Ryan went out and bought a big bag of Splenda to use in place of sugar. I think I've used maybe 1 cup of it in 3 months. I just don't use it. I'll probably start using more of it come fall time when I really start baking. But I prefer to use Agave Nectar instead. It has the consistency of honey, but so much better for you. I made a flourless chocolate torte with it, and it was so good! I put it in my PB smoothies as well.
One thing that has totally changed since changing my eating habits, is that I crave meat...like red meat. I have never been a red meat eater....ever! We didn't eat steaks or things like that growing up, it was always chicken or turkey. But now I can't get enough. I don't eat it all the time, but at the most, once a month (maybe twice), Ryan and I will go to Rodizio Grill and I will get my fill of red meat for the month...lol! It's so funny when I tell Ryan I need meat, I've never been that way. But I guess it's my body telling me what I need. :)
I do still have a weakness of eating chips and salsa. I make my own salsa and it's another thing I can't get enough of. We buy corn tortilla chips (medium GI) and that is my treat some days when I need a little something.
That's all for now. Let me know if you have any specific questions about any of this. I'll post recipes of things I make. :)
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