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Lesson Two: The Glycemic Index & Calories

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A quick lesson.

Published in: Food, Health & Medicine, Education
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Lesson Two: The Glycemic Index & Calories

  1. 1. Plan! Love! Live! Lesson Two: Glycemic Index & Calories www.losethebaggage-losetheweight.com
  2. 2. Why the majority of carbohydrates consumed should be low glycemic.  take longer to digest  take longer to digest  weight management assists in controlling insulin levels  contributes to longer endurance performance
  3. 3. Why High glycemic foods should be limited.  Quick spikes in sugar from many are easily stored as fat.
  4. 4. What foods cause spikes in sugar?  White bread  Candy  Soda
  5. 5. LOW GLYCEMIC FOODS  Apples  Artichokes  Asparagus  Broccoli  Carrots  Cauliflower  Celery  Chickpeas  Cucumbers  Fructose (natural sugar found in fruits and vegetables)  Green beans  Kidney beans  Low-fat yogurt  Low-fat milk  Multi grain bread  Oranges  Pears  Plums  Skim milk  Tomatoes  Whole grain bread and cereals  Whole wheat pasta  Lettuce
  6. 6. MEDIUM-HIGH GLYCEMIC FOODS  Baked potatoes  Bananas  Couscous  Orange juice  Pineapples  Popcorn  Pretzels  Raisins  Rice cakes  Sweet potatoes  Watermelon
  7. 7. Calories • A calorie is how we measure energy from food. • Each macronutrient—fat, carbohydrates, and protein—provide us with energy:  Protein: 4 calories per gram  Carbohydrates: 4 calories per gram  Fat: 9 calories per gram 1 pound=3,500 calories so to lose 1 pound you must burn 3,500 calories.
  8. 8. There’s nothing magical about losing weight. • Calories must be burned. It’s that simple!
  9. 9. www.losethebaggage-losetheweight.com

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