Too many people have still problems understanding the basis of nutrition and weight loss. If you are a professional in the weight loss scenario you know you cannot blame citizens for lack of knowledge. Whit a set of presentations about nutrition I aim to make people understand the basics of a healthy nutrition in order to start losing weight and get in the shape they always wanted. This presentation allows to: - Understand the world of carbohydrate - How to pick the right type of carbohydrate for weight loss purposes - Understand that calorie counting is not the way to go if the goal is to generate a new healthy lifestyle.

1. CARBOHYDRATES
NUTRITION 101

2. AN INFORMED NUTRITION
BUILDS A DIET THAT WORKS
Andrea Bondi HF Lab

3. LEARNING OBJECTIVES:
▸ What is the glycemic load
▸ Why is the glycemic load so important for my weight loss
▸ Why we are not interested into calories
▸ Distinguish between good carbohydrate and bad
carbohydrate

4. GLYCEMIC LOAD
To understand what is the difference between the “good” carbohydrates and the
“bad” carbohydrates we need to use a tool called glycemic load.
The carbohydrate we eat get transformed into glucose (sugar) into the blood.
If the transformation is fast the carbohydrate is typically a “bad carbohydrate”
while if the transformation is slow the carbohydrate is a “good carbohydrate”.
The glycemic lad gives us an indication on how to understand if a certain
carbohydrate is good or bad.
A glycemic load of 10 or below is considered low; 20 or above is considered high.
Watermelon, for example, has a high glycemic index (80). But a serving of
watermelon has so little carbohydrate (6 grams) that its glycemic load is only 5.
CHECK THE EXAMPLE TABLE ON THE NEXT PAGE

5. GLYCEMIC LOAD OF FOOD
FOOD
Glycemic index
(glucose = 100)
Serving size (grams)
Glycemic load per
serving
Coca Cola® (US formula)
63 250 mL 16
Cornflakes®, average 81 30 20
White rice, average 73 150 43
Apple, average 36 120 5
Lettuce 15 200 15
For more : http://www.health.harvard.edu/diseases-and-conditions/
glycemic_index_and_glycemic_load_for_100_foods

6. WHAT SHOULD I EAT?
You want to eat the BEST source of carbohydrates. Doing so allows you to:
- Detox from sugars
First things first :) You want to detox your body from all the sugar you have been eating since now. Sugar it’s
the very responsible of what you call “lack of willpower”. the sooner you will get rid of sugar in your lifestyle
the sooner you will start to lose weight and feel awesome! Remember to make small changes week by weee,
give yourself targets which you can keep and go from there!
- Get rid of cravings
This steps comes as a natural consequence of the first of the steps mentioned before. Getting rid of sugar will
modulate our body response to nutrients and your brain connection with the rest of the bodies will be
remodulated too! You will be more focused ready to rock your business and perform better at just ANYTHING!
- Support easily your weigh loss path
Getting rid of cravings it’s a milestone that you will have to achieve if you want TO KEEP away your lost
weight . Once you detoxify from sugar magic thing start to happen to your body. START now to introduce
small steps toward sugar freedom.
Example of the BEST source of carbs to be inserted into your lifestyle on the next page.

8. SUM UP
▸ We ARE NOT INTERESTED IN CALORIES. What we need to
know when it comes to carbohydrates is the glycemic load.
▸ We want to eat as much LOW glycemic low carbohydrate
as possible, minimizing the high glycemic load
carbohydrates because we want to feel FULL and
SATIATED all the time.
▸ Your “lack of will power” is not because of you. SUGAR is
the responsible, get rid of sugar, a steep at the time,
STARTING NOW.

9. IF YOU NEED ANY INFORMATION
Feel free to contact me
www.andreabondihflab.com
Email: andrea.bondi@me.com
Facebook: https://www.facebook.com/andreabondihflab/