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Lesson Two: Glycemic Index &
Calories
Plan!
Love!
Live!
www.losethebaggage-losetheweight.com
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
Why High glycemic foods
should be limited.
 Quick spikes in sugar from many are
easily stored as fat.
What foods cause spikes in sugar?
 White bread
 Candy
 Soda
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
MEDIUM-HIGH GLYCEMIC FOODS
 Baked potatoes
 Bananas
 Couscous
 Orange juice
 Pineapples
 Popcorn
 Pretzels
 Raisins
 Rice cakes
 Sweet potatoes
 Watermelon
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.
There’s nothing magical about losing weight.
• Calories must be
burned.
It’s that simple!
www.losethebaggage-losetheweight.com

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Lesson two

  • 1. Lesson Two: Glycemic Index & Calories Plan! Love! Live! www.losethebaggage-losetheweight.com
  • 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
  • 6.
  • 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!