Glycemic Load in Real Life

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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Glycemic Load in Real Life

You’re probably thinking the idea of the glycemic load seems scientifically sound, it must be totally impossible to use in the real world.

You’d be wrong.

All you need to figure out the glycemic load of each meal is your hand, and your eye.

There’s no such thing as good or bad carbohydrates, only the differences in their glycemic load.

With this diet you can eat every carbohydrate known; you just have to know when to stop adding it to your plate.

But since each carbohydrate has its own glycemic load, how do you know?

Start to think of carbohydrates as either Favorable or Unfavorable.

The Favorable ones (fruits and vegetables) have low glycemic loads, whereas the Unfavorable ones (grains and starches) have high glycemic loads.

It isn’t exactly rocket science.

The Hand-Eye Method

You only need to use your hand and eye to determine the glycemic load of your meal.

Simply divide your plate into 3 equal sections.

If you want to eat Unfavorable carbohydrates, fill 1/3 of your plate with them and then stop.

If you’re eating Favorable carbohydrates, you can fill 2/3 of your plate with them and then stop.

(We’ll tell you shortly what to put on the other third of the plate.)

You’re going to have a lot of empty space on your plate if you eat Unfavorable carbohydrates, but at least you aren’t going to exceed your glycemic load for the meal.

You have complete freedom as to what carbohydrates you want to eat.

But remember, by eating Favorable carbohydrates you’re getting a lot more vitamins, minerals, fiber, and phytochemicals for the same glycemic load.

The Block Method

If you really want to treat food like a drug, you need to have a slightly more structured but still simple carbohydrate accounting system.

This is called Zone Food Blocks.

The key to this system is counting the Zone Carbohydrate Blocks for the upper and lower limits of the optimal glycemic load for a meal.

Each Zone Carbohydrate Block has a defined amount of carbs and is separated into Favorable and Unfavorable depending on the glycemic load of the particular carbohydrate.

The Favorable Zone Carbohydrate Blocks fall into the low glycemic-load category, whereas the Unfavorable Zone Carbohydrate Blocks fall into the inflammatory or high glycemic-load category.

Listed below are some examples of Zone Carbohydrate Blocks.

Carbohydrate Source     Amount for 1 Zone Carbohydrate Block

Apple (medium)                                                  1/2

Broccoli (cooked)                                            4 cups

Pasta (cooked)                                                1/4 cup

Sugar cube                                                              3

The apple and broccoli are Favorable carbs, whereas the pasta and sugar cube are Unfavorable carbs.

The key to this diet is making sure each meal has the correct glycemic load, not too high and not too low, in order to stabilize blood glucose (and hunger) for the next 4-6 hours.

The average woman needs only 3 Zone Carbohydrate Blocks per meal, would could be 1/4 cup of pasta, 4 cups of broccoli, and 1/2 an apple.

A better choice (lower glycemic load) would be 4 cups of broccoli and a whole apple, whereas a worse choice (higher glycemic load) would be 3/4 cup of cooked pasta.

If you’re dealing entirely with Unfavorable Zone Carbohydrate Blocks on your plate, you’re on the edge of hormonal disaster even though you’re controlling carbohydrate intake.

This would be like having 9 sugar cubes for your carbs at this meal.

Actually, the 9 sugar cubes would generate a lesser insulin response than 3/4 cup of pasta!

That’s the power of understanding the glycemic load.

A typical male would need 4 Zone Carbohydrate Blocks per meal.

This means he could eat more than the average female, but not much more.

As usual, the key is to know just when to stop adding carbohydrates to your plate.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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