Healthy Eating Tips
The Energy Plan - Freedom From Diets Forever
Healthy Eating does not mean dieting. Dieting is about limiting the amount of food you eat, depriving yourself and using will power to resist temptation. This is why diets don't work. Sooner or later old habits will emerge, will power will crumble and weight lost will be regained. Y's Weight® is about freeing you from the limitations and self deprivation of dieting; gaining Freedom From Diets Forever.
At Y's Weight® we do not support dieting as a means of successful weight control. But we do support and encourage healthy eating.
The Low GI Plan
You may have heard of the low GI plan, you also may have heard the word "diet" used (the low GI diet). So you may be surprised that we promise Freedom From Diets Forever, and then introduce you to what you may consider to be a diet plan.
Well just give me a moment to explain.
We have been introducing our clients to the 'Low GI' eating plan for over three years now. This plan focuses on getting more flexibility into your diet, educating people on the effects of sugars and carbohydrates on the body and helping you to make healthier food choices that will satisfy your appetite and help your body feel great.
To gain Freedom From Diets Forever, it is important that you understand the different effects different foods can have on your body. This helps you make the best food choices.
But don't worry; you're not going to be relying on will power to make these choices. Our Freedom From Diets Forever Programme will help your understand, and get rid of, you emotional, limiting beliefs about food, supporting you to WANT to make the right choices for life (all we become clear at your FREE, no obligation assessment. Just call us on 0800 781 6834 to see if Y's Weight® could help you gain Freedom From Diets Forever)
In recent months there has been lots of press coverage about the benefits of a low GI lifestyle.
Doctors are praising the Low GI plan for its benefits for helping the heart and controlling diabetes. A Hammersmith Hospitals NHS Trust team found eating just one extra low GI item per meal cut blood sugar levels. In The British Journal of Nutrition, Dr Gary Frost, head of nutrition and dietetics at the trust, said: "The scientific benefits of low GI diets are becoming increasingly clear, and this new research is a further indicator of the potential that including these foods in a balanced diet has".
A spokeswoman for Diabetes UK said the low GI eating plan was the only one the charity recommended.
"It is a good way of controlling blood sugar levels, but it should form part of a balanced diet."
What is GI?
The body's preferred fuel is glucose, which it makes from the carbohydrates we eat. This is converted into energy. The glycaemic index is a measure of the speed that this happens. Foods with a high glycaemic index (high GI foods) convert rapidly into glucose, and those with a low glycaemic index convert more slowly.
Why does speed matter?
Speed matters because when glucose is released into the bloodstream,
it is insulin which takes it where it is needed. If glucose is released
slowly there is no problem, however if there is a 'rush' of glucose
entering the bloodstream (which happens when you eat high GI foods)
the body releases higher levels of insulin to cope, and high levels
of insulin are quickly converted and stored as fat. Not only can this
result in weight gain, but it can also cause cell damage, contribute
to the aging process, furring of the arteries and triggering type
Switching to a low GI diet reverses this process. Low GI foods release glucose into the bloodstream at a slower rate, therefore preventing the affects caused by the "rush" of eating high GI foods. This slow release of glucose helps you to maintain a constant blood sugar level, which helps you feel fuller for longer and less likely to crave sugary foods.
Some simple guidelineS for low GI foods:
|High GI Foods
||Beer, alcohol, maltose, glucose, glucose drinks, sports drinks.
Instant rice, puffed rice, rice cakes, white rice, rice krispies, cornflakes, wheat cereals, crackers, cheerios, whole-wheat bread, white bread, waffles.
Parsnips, baked potatoes, instant mash, french fries, pumpkin, corn chips, tortillas.
|Medium GI Foods
||Soft drinks, corn syrup, sucrose, honey, chocolate. Ice-cream, low fat ice-cream.
Cantaloupe melons, pineapples, raisins, bananas, apricots, mango, kiwi.
Sweet corn, beetroot, sweet potato, yams, carrots, green peas, crisps.
Oatmeal, Shredded wheat, muesli, grape nuts and All-Bran. Rye crisp breads, couscous, brown rice, basmati rice, pasta, pastry, buckwheat, rye bread, cornmeal.
|Low GI Foods
||Flavoured yogurts, whole milk, low fat milk, butter
Orange juice, grapes, apple juice, oranges, apples, pears, strawberries, unripe bananas, peaches, grapefruit, plums, cherries.
Whole wheat pasta, white spaghetti, barley, rice bran, peanuts.
Dried peas, pinto beans, canned baked-beans, chick peas, black beans, kidney beans, soy beans, lentils,
Tomato soup, Green vegetables.
Carrots, broccoli, tomatoes, onion and salad vegetables
Top Tips for Effective Weight Management
Our aim is to ensure our customers gain Freedom From Diets Forever. If, like most of our customers, you have tried and failed to lose weight on many diets before (you may have had some short term success followed by weight gain), then becoming slim for life will involve reviewing your whole relationship with food (not just reviewing what you eat as with traditional diet plans).
Below I have listed my top 12 tips for effective weight management;
- Plan your menus for the week ahead
- Don't go shopping when you are hungry
- Try to stick to regular meal times
- Your metabolism is always higher earlier in the day, so eat light at night
- Drink 2 glasses of water before each meal
- Eat slowly, chew your food well, it takes 20 minutes for your stomach to let the brain know you are full!
- Don't eat whilst doing other activities like watching TV
- Wait 5 minutes between each course, and if you are still hungry, then eat
- Be aware of how different foods make you feel, full, bloated, energised?
- Stop when you are satisfied, not full
- Drink plenty of water throughout the day
- Always picture in your mind how you want to be and tell yourself: 'I am achieving this'
If you're interested in finding out whether Y's Weight®
could help you gain Freedom From Diets Forever, why not click here
and fill in our free, on-line assessment
or call us on 0800 781 6834 to book you FREE, no obligation
assessment with one of our consultants.
You've got nothing to lose (other than weight!) by finding out more about us. Just think this could be the beginning of a life changing opportunity for you
Or alternatively take a moment to subscribe to our free mini-course below.