This document discusses the importance of choosing low glycemic foods for weight management and energy levels. It explains that high glycemic foods like white bread, candy, and soda cause quick sugar spikes that are easily stored as fat. Low glycemic foods like apples, broccoli, chickpeas, and whole grains take longer to digest, control insulin levels better, and contribute to longer endurance. It also provides lists of low and medium-high glycemic index foods and defines calories and macronutrients for energy intake and weight loss.

1. Plan!
Love!
Live!
Lesson Two: Glycemic Index &
Calories
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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. Why High glycemic foods
should be limited.
 Quick spikes in sugar from many are
easily stored as fat.

4. What foods cause spikes in sugar?
 White bread
 Candy
 Soda

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

7. MEDIUM-HIGH GLYCEMIC FOODS
 Baked potatoes
 Bananas
 Couscous
 Orange juice
 Pineapples
 Popcorn
 Pretzels
 Raisins
 Rice cakes
 Sweet potatoes
 Watermelon

8. 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.

9. There’s nothing magical about losing weight.
• Calories must be
burned.
It’s that simple!

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