Are you eating these special fat loss foods??

SATIATE – To completely satisfy yourself or a need, especially with food or pleasure, so that you could not have any more.

One of the biggest components of a successful diet is staying full!!

Limits cravings and makes the mental side of diets that bit easier.

Today I will touch on certain foods and the effect they have on the body.

One thing many people mention in regards to certain foods, is it’s standing in the “Glycemic Index”

This states the effect eating that particular food has on the blood sugar levels in the body and therefore the insulin response to clear that sugar (glucose) from the  bloodstream and into the necessary cells.

To many in the world of fat loss, this is seen as a bad thing due to the bad press sugar gets and the “insulin make you store fat” brigade.

Hopefully by now we know that sugar can be consumed in sensible amounts within an overall calorie deficit and fat loss will still occur.

We also know insulin IS a storage hormone. Without it we cannot get glucose into our muscles for energy. It also does a great job of clearing sugars from the blood and bringing levels back down to a NORMAL or baseline levels

High levels of sugar in the blood, over a long period of time IS a bad thing. This is no reason to demonise it though.

Let’s get to the actual point of this post!!

SATIETY INDEX

Developed in Australia, and charts which foods keep hunger at bay the longest.

Students were given 240 calorie portions of specific foods.

Using white bread as the baseline (100), they scored 38 foods given to students. Scores over 100 were judged to be more satisfying, whilst those below were less satisfying.

It’s no surprise that protein rich foods scored highly in this as we know that they are very satiating, but it may surprise some of you that some high carbohydrate foods also scored well.

Fruits and porridge came in high, but the one food that got a HUGE score was white potato (323%)

Yes, the humble white potato. The same white potato that scores sky high on the glycemic index and has been demonised for it ever since.

So does this change the way we eat??

Maybe it proves we should stop the carb bashing, but I hope we know that by now anyway.

My simple meal structure will never change for clients.

  • protein source
  • veg/fibre source
  • small portion of carbs or fats based on the meal

Once you have that in your mind, then you can adjust that to suit foods you enjoy, what is available to you and also take into consideration the things we have mentioned above.

If you have any further questions on making this suit you, then please ask.

For the full index click here

 

http://www.mendosa.com/satiety.htm

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