Secrets for Losing Weight Fast

Many people will try just about anything to lose weight as quickly as possible, including fasting for weight loss. This is why there are so many fad diets on the market and why this billion dollar industry is making many people rich off of our insecurities, impatience and lack of understanding. When you watch television you’ll notice that there are just too many advertisements of so many kinds of weight loss systems that promise a miracle cure to lose weight. Naturally, when we see the thin models we feel even more insecure.

Fasting for weight loss is not something new; the concept of fasting is as old as the Bible. But, is it effective for weight loss? And is it effective a long term solution? Well, the answer is both yes and no. Yes, it will cause you to lose weight because anyone who does not eat for a period of time will lose weight no matter what their body type is. A person would normally burn 2,000 calories a day without exercise, just by doing their normal day to day activities.

When a person goes on a fast there are no calories taken in your system, but you still burn the ones stored in your body. This however makes your body go into a “survival mode” where your metabolism slows down to maximize the stored fat in your body in order to survive.

There is no question that fasting is good for a short period of time. It can give our digestive system a break and help to detoxify our system of all different types of impurities. But, fasting for longer periods of time is dangerous and may lead to serious medical complications and others like anorexia. Fasting is advised not for weight loss, but for a periodical cleansing of our system. The weight loss that people experience during fasting is just a side effect of the cleansing process, but must not be the goal.

This is why fasting for weight loss is not effective. Your body’s metabolism slows down, and whatever weight loss you experience will return and may even double if you are not careful. Since the body’s system has been cleansed, you will need less food to do the same activities that you normally do. But if you eat the same amount of food before the fast, then you are more than likely to gain weight, and even double your size because your metabolism has slowed down.

Fasting for weight loss is not effective in the long run because it is not designed for this purpose. There are much better diet plans available that can help you lose weight and become more healthy.

Terry Edwards
http://www.articlesbase.com/weight-loss-articles/fasting-for-weight-loss-does-it-work-404333.html

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adel khamis
http://www.articlesbase.com/health-articles/weight-loss-pills-94771.html

The other day I was doing some research on discovering which raw foods have the highest alkaline mineral content. The major alkaline minerals are calcium, magnesium, sodium and potassium. Any raw foods that are high in those minerals will be alkaline forming.

As you may or may not know, it’s very important to keep your body properly mineralized and at the same time functioning at the proper blood pH level of about 7.4.

Eating a cooked food diet will make you more acidic. Also eating too much fat in the diet will make you more acidic, because fat interferes with the body’s ability to deliver oxygen to the cells. Also nuts and seeds tend to be higher in the acid forming minerals of chlorine, phosphorous and sulfur. A high protein diet will also make you more acidic.

Keep in mind that it’s also possible to be too alkaline. The key here is the proper balance.

A Common Dietary Mistake:

A mistake almost all people make is in not eating enough raw and mineral rich leafy green vegetables. This is vital to your health. When you consume a high quantity of mineral rich foods, you’ll notice that your cravings for junk foods will go down dramatically.

We must eat lots of fruit to fuel ourselves, but fruit alone is not enough for us to thrive in the long term. We also need a food that is like a supplement, it’s not high in calories but it is high in nutrients. Dark, leafy green vegetables are high in minerals, vitamins, fiber etc.

Finding a way to enjoy eating leafy greens and even more important, finding a way to properly absorb the nutrients from these foods is vitally important.

Victoria Boutenko and her “Raw Family” started seeing their health deteriorate after many years of being raw. It turns out they didn’t really like eating greens. After extensive research she eventually realized that the lacks of greens in their diet was why their health was less than optimal.

In her book, “Greens For Life,” Victoria talks about a way in which anyone on any diet can improve their health. By simply adding a quart of delicious green smoothies to their diets.

Learn All About Popeye’s Super Food:

The first food I analyzed for its alkaline mineral content was celery. Then I analyzed spinach and found it was much higher than celery in alkaline minerals.

In fact, spinach was high not just in minerals but in virtually every major beneficial nutrient as well. Maybe that is why Popeye was so strong when he ate his spinach.

Let me give you a quick rundown of the alkaline minerals in 25-calorie servings of celery, spinach, kale, romaine lettuce and banana.

Celery

Calcium: 62.0 mg
Magnesium 17.0 mg
Potassium 403 mg
Sodium 124.0 mg

Spinach

Calcium: 109 mg
Magnesium 87.0 mg
Potassium 614 mg
Sodium 87.0 mg

Kale

Calcium: 68.0 mg
Magnesium 17.0 mg
Potassium 224 mg
Sodium 22.0 mg

Romaine Lettuce

Calcium 48.0 mg
Magnesium 20.0 mg
Potassium 358.0 mg
Sodium 12.0 mg

Banana

Calcium: 1.0 mg
Magnesium 8.0 mg
Potassium 100 mg
Sodium 0.0 mg

As you can see, all of these green vegetables are alkaline forming foods, but spinach is the overall winner. Even celery is higher in alkaline minerals than kale is. That was a surprise to me.

Spinach also has a better than perfect amino acid score of 119. Thirty percent of the calories from spinach come from protein.

It’s high in dietary fiber and its sodium is of course in the organic form, which our bodies utilize naturally. It’s the inorganic form of sodium which is toxic to us and every cell in the body.

Sea Salt Is Not A Health Food, No Matter What You’ve Read About It:

Sea salt or rock salt is not a health food no matter how many unabsorbable trace minerals it has. If you drink a glass of seawater you are going to get severely dehydrated, drink enough of it and you’ll die.

Why would consuming the salt, minus the water make it any healthier for you? This is just another marketing gimmick to get you to buy something which actually damages your health.

Spinach is also very high in these vitamins: A, C, E, K, B6, thiamin, riboflavin, niacin and folate. Spinach is quite high in these other minerals as well: iron, zinc, copper and manganese.

What many people don’t realize is that per calorie, spinach has over six times more potassium than bananas do. In fact, most of the green vegetables I tested had a higher potassium level per calories than bananas.

This is not to say you shouldn’t eat bananas, it’s just to point out that we’ve been taught to think of bananas as the highest source of potassium when they really aren’t. In fact, there are a number of other fruits that are much higher in potassium than bananas.

** No Need To Worry About The Oxalic Acid In Raw Spinach **

Some people are concerned that they’ll leach calcium by eating spinach. It turns out this is quite unlikely to be a problem for most people.

Here’s a quote from Dr. Gabriel Cousens book “Conscious Eating,” on this very point.

“In one extensive study on children put on a high-spinach diet and other high-oxalate foods, no evidence of any alteration of calcium, vitamin D, or phosphorous metabolism was found. It is possible, however, if a person has a low calcium intake or poor calcium metabolism, that a high-oxalate diet could cause a calcium deficiency.”

Another factor is whether the spinach is cooked or raw. In the raw form it’s believed the oxalic acid will not bind with the calcium. In other words, eat as much spinach as you want as long as it’s raw.

Did you know that many other raw foods naturally contain oxalic acid? Foods like sesame seeds, nuts, citrus fruit, tomatoes, asparagus, beets, Swiss chard, dandelion greens and cranberries. So if you haven’t been worrying about the oxalic acid content in these foods, I don’t think you need to worry about it by increasing your consumption of spinach.

** How To Add More Spinach To Your Diet And Enjoy It **

I’ve been adding more spinach to my diet by putting it in my smoothies. I’ve found that it doesn’t change the taste very much at all. And by blending the spinach in my Vitamix, I make the nutrients from the spinach more absorbable.

Most people don’t take the time they need to chew properly. Even if you are eating big salads, you are likely not absorbing the nutrients from the vegetables well enough, unless you’ve chewed every mouthful down to its liquid form.

Banana, Blueberry and Spinach Smoothie:

3 ounces water. Add more or less depending on how thick or thin you want your smoothie to be.

3 or more bananas

4 ounces of fresh or frozen blueberries

3 or more ounces of raw spinach

This makes for a delicious smoothie and at the same time you are making sure to get extra mineral and nutrient rich food into your body.

It doesn’t matter what diet you are on, adding green smoothies to your diet will improve your health and happiness.

Roger Haeske
http://www.articlesbase.com/health-articles/was-popeye-right-88464.html

At present about 1 in 3 American adults are now trying to lose weight at any given time. But although their track record for tying to lose weight is good their actual track record for succeeding is not. In studies carried out it has been found that a person will normally regain the weight they have loss within 5 years and often a person will put on more weight than when they actually started the original weight loss effort after 5 years. But hopefully the weight watchers fast track weight loss plan will help you to succeed in getting started on the road to losing those extra few pounds.

Today Weight Watcher’s is one of America’s most trusted names in field of weight loss and is a global leader when it comes to weight loss services. They have approximately 44,000 weekly meetings taking place in 30 different countries. Because they have over 40 years experience in the weight loss field, Weight watchers are able to offer a wide range of solutions to meet the diverse needs of the weight conscious consumer in today’s society.

Now we are going to have a closer look at the new Weight Watchers fast track kit which makes it much easier for you to eat right and should help to get you properly motivated during the first two critical weeks of a weight loss attempt. The difference between the Fast Track plan and more extreme diets is that you are not limited in your food choices as you can decide between the two different meal guides that have been designed in order to satisfy your needs. You can decide whether you want to use the meal guide that is higher in protein or the one that is higher in carbohydrates.

Plus with the weight watchers fast track weight loss plan you are provided with an exercise DVD that is not just a motivational introduction to exercise, but it also teaches you how it feels to work out. The DVD work out levels are provided at three different levels of intensity but they are still simple, fast and fun to use.

The reason why the weight watchers fast track weight loss plan is a great way for people to starting losing those few extra pounds before they move on to the Weight Watchers Flex Point Program. The biggest benefit to be had from using the fast track weight loss plan is that it gives you confidence in knowing that you can achieve your goals of losing those extra pounds of weight that you have.

Douglas Taylor
http://www.articlesbase.com/fitness-articles/can-you-lose-weight-on-the-weight-watchers-fast-track-plan-119414.html

There is so much talk these days about how to lose fat weight.  We get bombarded on a daily basis with advertisements, magazine and newspaper articles, product marketing, and more telling us all the various ways about how to lose fat weight.  Despite what many of the ads, products, and articles may say, there is only one tried and true method that will help us to lose fat weight.  It is through diet and exercise.  And while the diet plays a major role in fat loss, exercise is a key factor in helping you to reach your weight loss goal.

There a two ways to exercise that will help you to get the results you want.  If you are looking to drop some pounds, applying these methods is how to lose the fat weight you want to lose.   One method involves time. If you have the time to spend multiple hours exercising through the day, the result of the calories burned over the course of that time will help you to lose fat weight. This assumes that the contribution of the calories burned helps create a overall caloric deficit. This occurs when the total calories consumed in a day are less than those that were burned and used as energy by your body.  

Exercising in this manner doesn’t require a high level of intensity.  Keeping your heart rate at 55% to 65% of its maximum qualifies as low intensity.  Maintaining a low intensity effort yet performing the exercise for an extended period of time will use primarily fat stores as an energy source.  Your goal should be to burn 300 to 500 calories per workout depending on your diet.  Accomplishing that total caloric burn using this method would take approximately 3 to 4 hours, and possibly a little more depending on how much you limit your intensity level.  

The second, and sometimes more preferred method of exercising to lose fat weight is to increase the level of intensity of the workout.  Doing so abbreviates the amount of time that is necessary to workout in order to achieve the desired goal caloric burn.  A high intensity workout would typically be one where the heart rate is approximately 70% to 80% or more of  maximum during the exercise.  A workout at this effort would cut the necessary exercise time essentially in half.  The energy sources used in this type of workout are carbohydrate and fat stores.   

One thing to remember is that no matter which energy source is used as fuel for the body to workout, it still takes burning 3500 calories to lose one pound of fat.  So regardless of the energy source used, it still requires that specific amount of caloric deficit to lose one pound of fat weight.    Following a good diet and applying these two principles of exercise is the real answer to how to lose fat weight

Jo Chris
http://www.articlesbase.com/health-articles/how-to-lose-fat-weight-680479.html

The word on the street from fitness experts these days is that if you want to make any progress in losing weight or getting in better shape you need to lose body fat.

Unfortunately, ninety nine percent of us have no idea what our body fat level is let alone how to measure it.

One place to start is your local YMCA or health club. They tend to use more advanced methods and may test several body parts to calculate your body fat level. While the reading may be more accurate than the method described below, you may have to pay for it each time you have it done.

Since I did not belong to a gym and wanted a low cost solution, I searched around and found a great solution from Accu-Measure.

The Accu Measure Fitness 3000 costs $19.95 and is a set of calipers you use to pinch your skin, to take your body fat reading.

Think of a pair of tongs that you squeeze together to pick something up. Well, that’s kind of what Accu-Measure’s body fat calipers are like.

The product comes with a great guide which helps you pinpoint the exact spot to use for the measurement. Simply press the calipers on the spot which is just above your hip. When sufficient pressure is applied, the calipers will click, and then you read a number off the caliper scale.

You should do this a few times and then take the average reading because at first you may not get the right spot. I found it very easy and it just took a couple of times to get it right

Accu-Measure comes with charts for men and women by age group, and you simply read the chart to get your body fat score.

Overall, what I like about the Accu-Measure Fitness 3000, its that it’s affordable. It may not be the most accurate form of measurement, but it’s close enough, I can measure my body fat as often as I like and I can see the progress I’ve made.

Losing body fat is not like losing weight in that you don’t see progress every day. But I found that to be a good thing, since thinking of weight loss can be so time consuming.

Focus your efforts on eating right and working out. After a few weeks, measure your body fat again and you’ll start to see it drop.

Keep in mind that it did take months and years to put on that body fat, and it will take time to come off. If you combine a good workout program with good eating habits there’s no reason your body fat will not come tumbling down, and that’s real progress.

Frank Thornton
http://www.articlesbase.com/health-articles/how-to-measure-your-body-fat–the-fast-and-easy-way-119563.html

Ever wondered why there are so many diets around out there and people are just getting fatter and fatter. We now know that fad and repeat dieting don’t work, so what does!

I have put together 10 fat loss tips below and if followed will make things a lot easier for you on your road to fat loss.

Lets have a look at a few:

Burn Fat: Lift Weights - Muscle determines the speed of your metabolism - the speed of your metabolism depends on how much muscle you have. That’s why men burn fat faster than women… They have more muscle. Women could burn fat faster if they had more muscle.

Women are scared to lift weights because they will get bigger muscles!!

If only this was were the case. Women do not have the hormone levels to build big muscles, however they can replace the muscle tissue lost through years of crazy dieting, irregular eating habits and age.

Yes everybody is losing muscle, every year; every decade because we are getting older, but only people who let their muscles waste away have slower metabolisms as they get older.

Keep your muscles and keep your fat burning machine! The only way to do this is get strong and stay strong.

Toss The Scales - The scales tell you none of the things you need to know about your body and everything you don’t.

They don’t tell you how much fat you have under your skin, they don’t tell you how much skin for that matter. The scales can’t tell you how much fluid is in your body.

What your bones weigh and most importantly, how much muscle you have? However, weighing yourself can turn a perfectly good day into a miserable day?

Don’t let an inanimate, household item determine what kind of day you will have! They are not accurate so throw them away.

Muscle Vs Fat - Muscle weighs two times as much as fat yet takes up half the space. Muscle is responsible for burning fat. Muscle is small when compared with fat. Muscle never hangs off your body in unsightly lumps.

Muscle looks toned, tight, strong and lean. Muscle is tight and hard to the touch and muscle is heavy. Fat is lumpy and soft and flabby, fat takes up a lot of space, fat hangs off your body. Fat is also soft to the touch and does not weigh as much as muscle.

Always Eat Breakfast - Research has concluded that having breakfast is important to kick-start the metabolism for the day, the body slows down whilst sleeping and food first thing in the morning actually awakens the body ready for the rest of the day.

Also try eating more fibre at this time as it helps the digestive system work more effectively and will help keep the blood sugar levels spread evenly throughout the day.

Don’t Cut Back On Calories - Food has a heating effect on the body increasing your metabolic rate; don’t eat less than 1200 calories, as this will throw the body into a starvation mode. Your metabolism will then slow down to conserve the calories that you do have.

Try to avoid fad diets if possible as they restrict or reduce the nutrients flowing to the body, which in turn slows down the metabolic rate.

Eat Small Regular Meals - Eat five or six small meals a day as this will trick the body into thinking that there is an abundance of food and will stop your metabolism from slowing down, keeping your sugar levels at a normal level and this will stop you overeating.

Try eating the majority of your food earlier in the day, as the majority of the calories will be burned up while you are awake and active.

Count Calories - The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week. Average out your calories for the day and then decrease the calories by 300 - 500 (No More) then gauge what happens.

By decreasing the amount of calories per day to this amount you should start losing weight. Don’t go any lower; check the mirror as well as the scales to judge your progress.

Don’t Repeat Diet - Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain an extra bit. If you find your weight loss starting to slow or stop over a period of time, increase your walking pace a little or throw in a couple of hills along your route.

Keep Track Of Fats - This may appear difficult to maintain and calculate but it isn’t. On nearly all packaged food these days there is a nutritional label with a fat indicator per 100gms of that particular food.

What your looking for here is a figure below 10 gms and nearing 5 gms would be the ideal. So purchasing and consuming foods around this range you’ll be on your weight loss target.

The Low down On Fats - It is stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells.

Believe me, once you start applying these 10 tips to your everyday weight loss regime you will start to notice the difference in a short period of time.

Gary Matthews
http://www.articlesbase.com/wellness-articles/10-things-you-must-know-about-fat-loss-131214.html

We are bombarded daily with low fat food options: from low fat cookies and chips, to low fat ice cream, baked goods, and even candy.  You may be surprised to learn that choosing a low fat product is not always the best decision.  How do you sort through all of the options to find what is truly healthy for you? 

When food manufacturers remove fat from their products, they replace it with sugar in order to improve the flavor.  Take peanut butter, for example.  The reduced fat variety will save you 4 grams of fat per serving, but the fat that is taken out is replaced with sugar, so the calorie content remains the same.  You would make a better choice by going with the full fat variety and avoiding the added sugar. 

In fact, the calories in many low fat products are fairly comparable to the full-fat versions.  For instance, three low fat Oreos contain 150 calories, versus 160 calories in three of the regular ones.  A six ounce low fat yogurt actually has 3 more calories per serving than the same size regular yogurt.  And, the sugar that is added to replace the flavor from fat can be just as harmful to your health and waistline as the fat is.   

Always choosing low fat foods can be a bad idea for more reasons than just the sugar content.  Low fat foods are usually not a good choice because people tend to eat greater quantities of these items than if they were eating the full fat counterpart.  In a study, when people were given a low fat food, they ate 28 to 45 percent more than those who ate the full fat version.  This is because we tend to overindulge on foods we view as “healthier.”

There are a few times when choosing low fat foods is the way to go.  The most important foods to choose in low fat versions are animal products.  This includes dairy, such as cheese and milk, as well as meat.  The fat in these items is saturated, which raises your cholesterol.  By choosing low fat versions of these products, you will be improving your health. 

The key to eating anything, including foods high in fat, is to have it in moderation.  As long as you keep your intake of anything to one serving, you should be fine.

Rachel Lukasavige
http://www.articlesbase.com/nutrition-articles/low-fat-isnt-always-good-562371.html

The first thing you need to know if you want to lose fat is that you need to BURN fat. Burning fat is all about using up more calories than you take in. If you eat more calories than your body uses throughout the day, these additional calories will be stored as body fat. To prevent a build up of body fat you need to either reduce your calorie intake or increase your daily activity levels - doing both will have the best effect on reducing body fat.

This simply means that the more fat you want to lose then the greater the amount of calories you have to burn off. To help you achieve and speed up your fat loss, here are few things that helps.

Speed up your metabolism—Exercise speeds up metabolism. The more active your lifestyle the more likely you are to have a quick metabolism and lose weight.

Metabolism does control weight, this is true. What most people don’t know is that they do in fact have the ability to control and adjust their metabolisms and thereby control their weight. Exercise does speed the metabolism up. The more active your lifestyle the more likely you are to have a quick metabolism and lose weight. It may not be healthy for all of us to get into a highly active lifestyle all at once but it is possible to get there as quickly as you safely can as an individual.

Eat healthy balanced diet— Be sure to eat a variety of foods, including plenty of vegetables, fruits, and whole grain products. Also include low-fat dairy products, lean meats, poultry, fish, and legumes. Drink lots of water and go easy on the salt, sugar, alcohol, and saturated fat. A large part of the battle in fighting fat and a slow metabolic rate is the western world’s view of food as entertainment. In addition to taking on an active lifestyle you will need to stop looking at food consumption as a means of gratification. This is what causes us to be gluttons. Instead of stopping when our hunger is sated we continue on until we are stuffed to get more enjoyment out of it.

Get plenty of rest and sleep— Sleep and other lifestyle patterns can help or hinder the rate at which we metabolize foods. An active lifestyle should lead eventually to being able to exercise to exhaustion; this in turn should keep your metabolism quick and your fat content low. By extending oneself to ones limits you fully utilize the lungs, heart, and muscles and burn fat most efficiently.
Be strong mentally—Try not to be obsessed by your weight. Everyone has a bad day. Do not punish yourself. Try to lose any guilt feelings towards the mistakes you have done. Instead, just move on, start again and enjoy life as it comes.

MAIKEL WOOD
http://www.articlesbase.com/weight-loss-articles/losing-fat-fast-is-it-possible-493690.html

Is the glycemic index (GI) the wrong way to assess the insulin-related effects of food?

The glycemic index measures blood sugar response per gram of carbohydrate contained in a food, not per gram of the food, and leads to some odd numbers. For example, a parsnip has a glycemic index of 98, almost as high as pure sugar. If taken at face value, this figure suggests that dieters should avoid parsnips like the plague. In fact, parsnips are mostly indigestible fiber, and you would have to eat a few bushels to trigger a major glucose and insulin response.

This high number results because the glycemic index rates the effects per gram of carbohydrate rather than rating the effects per gram of total parsnip. The sugar present in minute amounts in a parsnip itself is highly absorbable. The high glycemic index rating of parsnips is thus extremely misleading. Books such as The Glucose Revolution take care of issues like this on a case-by-case basis by saying, for example, that you can consider most vegetables free foods regardless of their glycemic index. But in fact the same considerations apply to all foods and distort the meaningfulness of the scale as a whole.

This is taken into account by a different measurement, the glycemic load (GL). The GL is derived by multiplying the glycemic index by the percent carbohydrate content of a food. Therefore, it measures the glucose/insulin response per gram of food rather than per gram of carbohydrate in that food. The glycemic load of a parsnip is 10, while glucose has a relative load of 100. And remember our potato problem, that terrible goblin of GI diets? The glycemic load of a typical serving of potato is only 27, not such a goblin at all. These kind of numbers make a lot more sense.

So is there direct evidence suggesting low GI diets support weight loss? It is certainly possible that focusing on low glycemic-index or low glycemic-load foods will help you lose weight, even if the theoretical justification for the idea is weak. However, there is only preliminary evidence to support this possibility. The studies commonly cited, although promising, are too preliminary to prove much.

In one of these studies, 107 overweight adolescents were divided into two groups: a low-GI group and a low-fat group. The low-GI group was counseled to follow a diet consisting of 45% to 50% carbohydrates (preferably low-GI carbohydrates), 20% to 25% protein, and 30% to 35% fat. Calorie restriction was not emphasized. The low-fat group received instructions for a standard low-fat, low-calorie diet divided up into 55% to 60% carbohydrates, 15% to 20% protein, and 25% to 30% fat. Over a period of about 4 months, participants on the low-GI diet lost about 4.5 pounds, while those on the standard diet lost just less than 3 pounds.

However, this study does not say as much about the low-GI approach as one might think. The most obvious problem is that the low-GI diet used here was also a high-protein diet. It could be that high-protein diets help weight loss regardless of the glycemic index of the foods consumed as claimed by the proponents of high-protein diets.

The study was also flawed in that participants were not assigned to the two groups randomly. Instead, researchers consciously picked which group each participant would join. This major flaw introduces the possibility of intentional or unintentional bias. It is quite possible the researchers placed adolescents with greater self-motivation into the low-GI group, based on an unconscious desire to see results from the study. Modern medical studies always use randomization to prevent this kind of bias.

Finally, researchers made no effort to determine if participants followed their diets. It might be that those in the low-fat diet group simply didn’t stick to the rules as well as those in the low-GI diet group because they found the rules were more challenging.

In another study, 30 overweight women with excessively high insulin levels were put on either a normal low-calorie diet or a diet that supplied the same amount of calories but used low-GI foods. The results over 12 weeks showed that women following the low-GI diet lost several pounds more than those following the normal diet.

Another small study involved overweight adolescents in which a conventional reduced calorie diet was compared against a low-glycemic load diet that with no calorie restrictions. The results showed that simply by sticking to low GI foods, without regard for calories, the participants on the low GI diet were able to lose as much or more weight as those on the low calorie diet.

However, conclusions based on observational studies are notoriously unreliable due to the possible presence of unidentified confusing factors. For example, because there is an approximate correlation between fiber in the diet and glycemic load, it is possible that benefits, when seen, are really due to fiber intake instead. Factors such as this one may easily obscure the effects of the factor under study, leading to contradictory or misleading results.

Intervention trials (studies in which researchers actually intervene in participants’ lives) are more reliable, and some have been conducted to evaluate the low-GI diet. One such study followed 30 people with high lipid levels for three months. Low-GI foods were substituted for higher-GI foods during the 2nd month, while other nutrients were kept similar. Improvements were seen in total cholesterol, LDL cholesterol, and triglycerides, but not in HDL. A close analysis of the results showed that only patients who had high triglycerides at the beginning of the study showed benefit. Another controlled trial found that a high carbohydrate, low glycemic load diet optimized lipid profile as compared to several other diets.

Another approach to the issue involves analysis of effects on insulin resistance. Evidence suggests that increased resistance of the body to its own insulin raises the risk of heart disease. One study found that use of a low-GI diet versus a high-GI diet improved the body’s sensitivity to insulin in women at risk for heart disease. Similar results were seen in a group of people with severe heart disease and a group of healthy people.

The evidence that a low-GI diet will help you lose weight is not yet very impressive. Its theoretical foundation is weak, and it appears to be using the wrong method of ranking foods regarding their effects on insulin. However, there’s no evidence showing a low-GI diet causes harm. If you find that you lose weight with a low-GI diet, stick with it.

However, while the most popular low-GI diet books (The Glucose Revolution, Sugar Busters) recommend a diet that is generally reasonable and should be safe, it is easy to design some fairly extreme low-GI diets. For example, a diet consisting of nothing but lard would be a very, very low-GI diet, since the glycemic index of lard is 0. While it no longer seems that saturated fat is as harmful as once thought, a pure lard diet is probably not a good idea. If you run across a diet book that recommends achieving a low glycemic index by consuming an extreme diet, approach it with caution.

Tom Nuckels
http://www.articlesbase.com/health-articles/low-glycemic-index-diets-is-the-glycemic-idex-the-wrong-tool-126789.html