Glycemic Index Tables of Principal Foods

Burn Fat Fast Article: Glycemic Index Table Of The Principal Foods

The track seems to indicate that the way in the control of the carbohydrates. it is not a question however of applying a restrictive glucid diet, or carbohydrate, but rather of being ensured of the quality of those by giving the preference to the carbohydrates to weak glycemic index.

Many diets , of which most famous are: "Montignac diet" and "South Beach diet" are examples of diets based more or less on this principle.

What is a food with weak glycemic index?
More one food quickly causes an insulin secretion, after its ingestion, more its index glycemic is known as "high". There are now tables providing the glycemic index (G.I.) of the majority of foods. The basic index is 100 (measurement of the white bread). It is considered that the foods with a glycemic index above 70 should be consumed with parsimony and that the food lower than 50 is favorable to obtaining a weight health.

Tables of glycemic index:
Here divided into 5 tables.

The rule of use is simple. No limit for foods announced by the green color. Moderation for the orange color and to remove completely or exceptionally use these foods announced by the red color.

Vegetables and leguminous plants:
Aubergine: 15 Green
Cucumber: 15 Green
Celery: 15 Green
Cauliflower: 15 Green
Broccoli: 15 Green
Asparagus: 15 Green
Artichoke: 15 Green
Salads and lettuces: 15 Green
Green beans: 15 Green
Tomato: 15 Green
Zucchini: 15 Green
Spinach’s: 15 Green
Sweet peppers: 15 Green
Dry Peas: 22 Green
Lima peas: 32 Green
Tomato soup: 38 Green
Carrot: 39 Green
Chick-pea thin: 42 Green
Lentils soup thin: 44 Green
Pinto beans thin: 45 Green
Beans thin: 48 Green
Green peas: 48 Green
Kidney beans thin: 52 Green
Sweet potato: 54 Green
Beet: 64 Orange
Sweetened corn: 64 Orange
Black bean soup thin: 64 Orange
Peas soup 66 Orange
Fried potatoes: 76 Orange
Potato cooked in the oven: 80 Red
Potato puree: 90 Red
Ready-made potato puree: 95 Red

Fruits:
Cherry: 22 Green
Plum: 24 Green
Peach: 28 Green
Peach thin: 30 Green
Dry apricots: 31 Green
Pear: 36 Green
Apple juice: 41 Green
Grapes: 43 Green
Orange: 43 Green
Pineapple juice: 46 Green
Grapefruit juice: 48 Green
Kiwi: 52 Green
Natural orange juice: 52 Green
Banana: 53 Green
Concentrated orange juice: 57 Orange
Peach with syrup thin: 58 Orange
Apricot with syrup thin: 64 Orange
Pineapple: 66 Orange
Watermelon: 72 Orange
Dates: 103 Red

Dairy products or assimilated:
Lean natural yoghourt: 15 Green
Natural soy drink: 30 Green
Skimmed milk: 32 Green
Dairy ice cream: 61 Orange
Frozen tofu (dessert): 115 Red

Cereals and seeds:
Groundnut: 15 Green
Barley: 25 Green
Fettuccine: 32 Green
Spaghetti: 41 Green
All-bran cereals: 42 Green
Macaroni: 45 Green
Banana bread: 47 Green
Rice with long grain: 47 Green
Bulghur: 48 Green
Oats bread: 48 Green
Usually cocked barley groats: 49 Green
Tortellini with cheese: 50 Green
Special K cereals: 54 Green
Linguine: 55 Green
Oats biscuits: 55 Green
Popcorn: 55 Green
Muesli: 56 Orange
White rice: 56 Orange
Bread pita: 57 Orange
Cereals: 58 Orange
Muffin with bran flour: 60 Orange
Pizza: 60 Orange
Hamburger bread: 61 Orange
Macaroni with cheese: 64 Orange
Couscous: 65 Orange
Quick cocked barley groats: 65 Orange
Rye wafer: 65 Orange
Instantaneous barley groats: 66 Orange
Tacos: 68 Orange
Whole corn bread: 69 Orange
White bread: 70 Orange
Corn chips: 72 Orange
Wheat cream: 74 Orange
Frozen wafer: 76 Orange
Total cereals: 76 Orange
Vanilla wafer: 77 Orange
Pretzels: 81 Red
Rice Kris pies: 82 Red
Cornflakes: 84 Red
Instantaneous rice: 95 Red
French loaf (baguette) 103 Red

Sugar various:
Fructose: 20 Green
Black chocolate: 22 Green
Sugar: 65 Orange
Honey: 73 Orange

More Articles On The Glycemic Index:
http://burn-fat-fast.blogspot.com/2006/10/interest-of-glycemic-index.html
http://burn-fat-fast.blogspot.com/2006/12/more-info-on-glycemic-index.html
http://burn-fat-fast.blogspot.com/2008/06/glycemic-index-or-glycemic-charge-which.html
Burn Fat Fast

Put an end to the Cholesterol Part XII

Burn Fat Fast article: Put an end to the cholesterol Part XII

I posed in the second part of this chapter (the patient) a certain number of questions to the doctor who answered me in a clear way. Therefore if you like this article, just take a look at the previous article for the first set of questions.

For remind: All these questions correspond to the doubts and the various interrogations which were mine (the patient) during the first week of diet - without medicine - against cholesterol.

Question 7:
The margarine is often presented like an anti-cholesterol food. There are even on the television commercial spots. What do you think about it?

Doctor answer: A margarine is a mixture of fat and water:- if it is in facts an animal fat, it is bad for the cholesterol,
- if it is a vegetable fat, it is good for cholesterol.

New margarine’s enriched in vegetable sterols recently appeared on the market. They are supposed causing a drop in bad cholesterol.
There are several. Some can be used to paste on your piece of bread, others for cooking.
Caution: all margarine’s containing animal fat MUST BE AVOIDED. For more information on the good margarine’s please consult my previous article:

Question 8:
To be in form, it is necessary to make some exercise. Which sports or which exercises then Can I do at my age (this patient is 55 years old!)?

Doctor answer: I dissuade you the sport recognized as violent: tennis, squash...
On the other hand, I highly recommend to you calmer and very beneficial activities like the jogging, swimming, the golf, the bicycle, without forgetting the walking.

Question 9:
If I am very hungry after a physical exercise or a competition of bridge, then can I eat as much as I wish?

Doctor answer: Yes, of course, bus your died is not quantitative. I especially did not ask you to weigh your food, but only to eliminate those which are harmful.
It is necessary to eat with its hunger and to eat well.

Question 10:
I am invited to a dinner by friends. Then can I be an appreciated guest while continuing my diet?

Doctor answer: If you are invited by friends:
- avoids the aperitifs cakes, replaces them by green olives or raw vegetables,
- consumes the dishes while abstaining from taking some sauce,
- do not eat butter,
- and think of making the dead end on the cheese plate.

If you are invited to the restaurant, it will be easier. You will be able indeed to start with raw vegetables which you will season yourself with olive oil, then, to take a roasted fish for example and to finish with fruits.

Question 11:
However, is it possible to make an extra from time to time?

Doctor answer: You can benefit from some exceptional occasions - birthday, marriage, New Year's Eve or a nice meal in restaurant classified in a gastronomical guide - to blow a little bit!
But be carefully! You must immediately return on the right way. Never spend a whole day without following your diet.

Question 12:
Precisely, I reserved a long time in advance a table in very famous three-star restaurant Michelin in the south of France. Is this reasonable?

Doctor answer: You really have all the chances! This restaurant is in the south of France and this Mediterranean cuisine containing fish, fruit and vegetable, olive oil is excellent for your diet. Therefore, you risks not large thing.
It would not be the same in a restaurant of Alsace, even of exceptional quality!

Questions 13:
Is there a relationship between tobacco and cholesterol?

Doctor answer: There you tackle a very important problem but which arises in other words. The tobacco does not modify the cholesterol level but it represents a major cardiovascular risk.
Let us not go there by thirty-six ways: to smoke is harmful!

Currently, thanks to the contributions of the patch’s of acupuncture and with a rigorous medical follow-up, stop to smoke is certainly easier.
The success in this company depends on two essential factors: THE MOTIVATION AND WILL.

Comment of the patient (a great champion of bridge): I stopped smoking on March 15, 1976. It is during a discussion with one of my partner of bridge on the effects of the tobacco, in particular on the loss of memory, which I took this important decision.
I had thought of this possibility for a certain time, but I had not made the decision yet to throw my cigarettes.

Comment of the doctor: To stop smoking is more difficult than to make a diet because there is only one way to succeed, never start it again. Indeed, the only fact of smoking a cigarette makes plunging again, whereas a meal without diet does not prevent from finishing with the cholesterol.

Other Articles How To Put An End To The Cholesterol Without Any Medecine:
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-i.html
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-ii.html
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-iii.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-iv.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-v.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-vi.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-vii.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-viii.html
http://burn-fat-fast.blogspot.com/2007/12/put-and-end-to-cholesterol-without-any.html
http://burn-fat-fast.blogspot.com/2007/12/put-end-to-cholesterol-part-x.html
http://burn-fat-fast.blogspot.com/2008/01/put-end-to-cholesterol-part-xi_09.html
http://burn-fat-fast.blogspot.com/2008/02/put-end-to-cholesterol-part-xiii.html
http://burn-fat-fast.blogspot.com/2008/02/put-end-the-cholesterol-part-xiiii.html
http://burn-fat-fast.blogspot.com/2008/05/put-end-to-cholesterol-part-xv.html
http://burn-fat-fast.blogspot.com/2007/01/cholesterol-triglycerides-hdl-and-ldl.html

Burn Fat Fast

Put an end to the Cholesterol Part XI

Burn Fat Fast article: Put an end to the Cholesterol Without Any Medecine Part XI

I posed in this chapter (the patient) a certain number of questions to the doctor who answered me in a clear way.

All these questions correspond to the doubts and the various interrogations which were mine (the patient) during the first week of diet - without medicine - against cholesterol.
Question 1:
Is there risks on middle term or the short term with my current cholesterol? How can one can detect it?

Doctor answer: Of course, you run cardiovascular risks since your cholesterol tends to block your arteries. Unfortunately, there exists that few signs visible, in addition very inconstant, testifying to an excess of cholesterol, such of the yellow spots on the level of the eyelids or a pearly aspect of the circumference of the iris.
One can thus say that the only manner of discovering this anomaly is to undergo a blood analysis.

Question 2:
What is the difference between a diet to lose weight, say to lose approximately between six and ten kilos and the anti-cholesterol diet which I want to follow?

Doctor answer: At the beginning, the idea is the same. Should be avoided hidden fats. The difference between the two died is that if one wants to kill the cholesterol, it will be necessary to remove in more rich foods in cholesterol and first the egg yolk.
The hard-boiled egg, basic food of the reducing diets, very appreciated by mannequins IS FORMALLY PROHIBITED when one has cholesterol.
You will find a table in a previous article with the subject: the false friends of cholesterol indicating what paradoxically is fatal during an anti-cholesterol diet but without danger during a regular diet:
Put an end to the Cholesterol Part III
OR this table at:
False Friend of Cholesterol

Question 3:
When one is an active person, there is no risk of an important fall of its energy when one follows an anti-cholesterol diet?

Doctor answer: Not at all, because the essential energy for your activities is mainly provided by sugars. It is necessary to distinguish slow sugars (rice, potatoes, paste) essential with a normal physical activity and fast sugars (pieces of sugar, dry fruits, certain fruits) which one will use during an effort or a specific sports activity.
You can find very good information about the sugar in one of my previous article with the subject: An enemy not to be underestimated: sugar!:
Put an end to the Cholesterol Part IV

Question 4:
Wouldn't my anti-cholesterol diet be not easier with a medical aid, i.e. by taking medicines?

Doctor answer: In any way, you are quite able-bodied. It thus should be prevented taking some medicines which cannot act that within the framework of a preliminary died.
Many people believe that the medicines replace the died. It is not true at all. It is a medical absurdity = nonsense! To give an example among others, it is not because you take some medicines that you have the right to take a ‘bearnaise sauce’ to accompany a nice steak!

For info, the ‘bearnaise sauce’ is in France a very popular sauce accompanying with taste a piece of meat. This is as well another version for the fish with the ‘hollandaise sauce’. But the bearnaise sauce is quite a nightmare for an anti-cholesterol diet. This is reduction of white wine with shallot, black pepper and tarragon where melted butter is added!

Question 5:
How long will it be necessary for me to hope to find a normal cholesterol rate?

Doctor answer: In your case, you need at the minimum two till four months by following this diet in a good way and to check by a new blood test that your cholesterol is practically standardized.

Question 6:
Then no more need for a diet against the cholesterol?

Doctor answer: It would be the largest error which you can make, because very quickly with the stop of the died you will return very quickly to the starting box.
But I am not anxious because, after a few months, say 6 months, from this new feeding way you will feel in healthy form and you will have the proof that cholesterol for you is overcome. These elements will be a rather strong motivation so that you proceed in the good way.

You can find the rest of the Questions-Answer is the next article. I really hope you enjoy this information about the cholesterol.

Other Articles How To Put An End To The Cholesterol Without Any Medecine:
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-i.html
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-ii.html
http://burn-fat-fast.blogspot.com/2007/11/put-en-end-to-cholesterol-part-iii.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-iv.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-v.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-vi.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-vii.html
http://burn-fat-fast.blogspot.com/2007/12/put-en-end-to-cholesterol-part-viii.html
http://burn-fat-fast.blogspot.com/2007/12/put-and-end-to-cholesterol-without-any.html
http://burn-fat-fast.blogspot.com/2007/12/put-end-to-cholesterol-part-x.html
http://burn-fat-fast.blogspot.com/2008/01/put-end-to-cholesterol-part-xii.html
http://burn-fat-fast.blogspot.com/2008/02/put-end-to-cholesterol-part-xiii.html
http://burn-fat-fast.blogspot.com/2008/02/put-end-the-cholesterol-part-xiiii.html
http://burn-fat-fast.blogspot.com/2008/05/put-end-to-cholesterol-part-xv.html
http://burn-fat-fast.blogspot.com/2007/01/cholesterol-triglycerides-hdl-and-ldl.html

Burn Fat Fast

What are the characteristics of a good method to lose weight Part II

Burn Fat Fast article: What are the characteristics of a good method to lose weight Part II?

Benefit of the slimming

The benefit of the slimming are multiple and indisputable. Many wants to lose by hoping for an esthetic advantage.

Without falling into excesses, it should be recognized that this motivation legitimates to get back more harmonious body proportions is often very powerful. Channeled well, it can contribute to support the efforts necessary to the success of the mode.

The slimming is also accompanied by physical benefit important for health. Those appear even if the slimming is relatively modest. and well before the person did not reach a weight which one could considerer like normal. One has indeed known for a few years that the loss of 10 % of its initial weight makes it possible to a person in ponderal overload to enormously improve several indicators of its health:
The blood pressure decreases appreciably;
the sugar rate present in blood decreases by 50%; fat present in blood are also affected: total cholesterol decreases, just as bad cholesterol (LDL cholesterol);
improvement of the respiratory function, in particular during the sleep;
reduction in the risk of diabetes and high blood pressure (hypertension).
The quality of life in general, the regard of oneself and the psychological state improve.

The overweight or obesity can constitute serious obstacles with the social integration, in particular with the children and the teenagers. In the adult as, obesity returns the life in the society more difficult, as it is a question of obtaining an employment or simply of taking public transport.

Discriminations against the people in ponderal overload are obviously reprehensive. Their disappearance, so desirable is it, is perhaps still distant. While waiting, it is necessary to count with the number of the benefit of a slimming the improvement of the interpersonal relations in the society.

Importance of the pleasure

The pleasure is one of the great forces of nature. The satisfaction of the hunger and thirst is accompanied by pleasure. The pleasure of eating is one of the great joys of the life.

Certain experts of sciences of nature believe that the experiment of the pleasure is one of the essential factors which allowed certain species, like our, to survive during centuries and to develop.

When one wants to lose and engage in a long-term process which will require supported efforts, it is very important to facilitate the life and to agree all the possible pleasure. The pleasure must come in particular from food and the menus which one chooses. During a diet, the pleasure must also form part of a healthy food.

Alternation between hunger and satiety forms part of the food experiment of each one, and contributes to the pleasure of the food activity. The experiment of a light feeling of hunger at the beginning of meal is very pleasant and makes it possible to eat with appetite. During the meal, sensorial stimulation ensures the pleasure; the development of feelings of satiation causes also pleasure. The satiety which is established after a meal acts like a physical, internal, food consumption reward.

During a diet, it is important to preserve all the sources of the pleasure to eat.

In particular, it is essential to satisfy the hunger well, and thus to be sufficiently nourished. A too strict diet, at the painful origin of feelings of hungers, cannot be followed a long time in our society with food abundance. Same manner, a dull food which is as well insipid, without color, without surprised cannot provide motivation for the diet.

Consequently, to succeed in losing weight, it is necessary to integrate the pleasure of eating within the daily framework of the died. It will not be therefore a died without effort, but the effort will find its reward and its motivation in the pleasure.

In conclusion

The modern life supports the catch of weight by a too great food request and an excessive reduction of the physical activity.
To reverse this situation to find, or simply to preserve, a weight compatible with health is not easy.

It is thus necessary to take the orders and to choose its life style.

This book proposes several pleasant solutions with the daily problem of a food adapted to the desire to lose or maintain a reasonable weight. The philosophy of the Weight Watchers program put on simplicity, flexibility and the pleasure. They are there crucial elements of the success in very durable slimming.

Other article: What Are The Characterictic Of A Good Way To Lose Weight Part I
http://burn-fat-fast.blogspot.com/2008/01/what-are-characteristics-of-good-method.html
Burn Fat Fast

What are the characteristics of a good method to lose weight Part I

Burn Fat Fast article: What are the characteristics of a good method to lose weight Part I?

To lose weight durably, it is also necessary to modify durably certain aspects of its way of life.

Each day of its life, each one must nourish and consume sufficient nutritive elements to meet its needs. The appearance of a ponderal overload reveals that, for one more or less long period, one consumed more than his needs, so that the energy reserves could be constituted in the form of body fat. Either the contributions are excessive, or the requirements in energy are too weak. Today, it should unfortunately be noted that the food requests are numerous while the occasions to be spent physically are rarer. We are in the ideal situation to eat more than necessary and thus to become gradually larger and perhaps obese. It is what indicate to us the French statistics which show that between 20 and 60 years Frenchmen takes on average 12 kg whereas the Frenchwomen gain 8 of them.

To lose weight, and especially to remain thin, this tendency should be reversed. One can follow a diet, one can increase his physical activity, one can make both at the same time. If it is wanted that the benefit last, it is necessary to agree to make a life style of it. In spite of the difficulties of such initiative, those which succeeded in overcoming obesity prove that success is with the range of all. Very restrictive diets can certainly cause a fast lose of weight at the price of great sacrifices. From their excessive nature, these diets cannot be followed very a long time. The lost weight is reinstalled as of the stop of the diet because the conditions which led to the ponderal overload are again in place. This type of diet can moreover induce nutritional imbalances and psychological disturbances. Its abandonment involves a feeling of failure which is confirmed soon by the return of the kilos. In certain cases, these excessive diets are followed by periods of loss of control where food consumption is irrepressible. It is the “yo-yo syndrome” which touches those which alternate strict diets and losses of control and undergo often considerable fluctuations of weight. It goes without saying that this syndrome is extremely prejudicial, as well to psychic balance as with nutritional balance.

A good diet is that which one can follow a long time and who can become integral part of your way of life.

It must be complete on the nutritional level, and thus varied;
it must limit the feelings of hunger;
it must be able to be carried out within the framework of the life activates of today;
it must take into account the pleasure of eating.

Except in very particular cases which require a fast diet (a surgical operation for example), a reasonable diet must allow a loss of weights of 500 gr. per week. When the ponderal objective is achieved, the same diet must be able to be followed in its principles (variety, balance, pleasure), by increasing the ration of such kind that the weight loss stops and that the desired weight can be maintained. When for the physical exercise, it is necessary to be conscious that only a vigorous and constant practice of sport can have, in the absence of diet, a slimming effect. However, it is completely recommended, for that or that which wants to lose, to increase its daily physical activity. On the one hand, the exercise will contribute to maintain the energetic expenditure (and thus, needs) on a good level in spite owing to the fact that, at certain person with the diet, the organism has tendency to reduce its expenditure thanks to various biological adaptive mechanisms. In addition, by making exercise, one preserves his muscular mass. Because, when one loses weight, the thin muscular mass tends to decrease parallel to loss of fat. To minimize this effect, it is important to make work its muscular capital for the period of the diet.

Once the diet is finished, the maintenance of a good muscular mass will prevent also the return of the kilos. Indeed, more the muscular mass is important, more the requirements in energy are large. Consequently, a person who loses weight while preserving his muscular mass will have, once achieved his ponderal goal, larger energy needs (what will enable him to eat a little more) that if it had lost by losing at the same time fat and muscular mass.

Other Article: What Are The Characteristic Of A Good Method To Lose Weight Part II:
http://burn-fat-fast.blogspot.com/2008/01/what-are-characteristics-of-good-method_04.html
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