A quick read article from Reader’s Digest about weight loss advise in the 1920’s as compared to today. It seems that some of the advise still holds true till today! An article full of diet tips that are surprisingly forward-thinking – along with others that are woefully outdated. Here, key weight-loss lessons we can all re-learn.
There is a lot of hype about weigh loss using green coffee beans.
Basically green coffee beans are the beans that have not been roasted. Coffee beans contain the chemical chlorogenic acid which is broken down when coffee beans are roasted. Chlorogenic acid is thought to have weight loss benefits. It affects how the body handles blood sugar and metabolism. Unlike coffee beverages, green coffee bean extract is low in caffeine.
There are a number green coffee bean extract supplements in the market. But does it work? Some research has suggested that an extract from green coffee beans may aid in weight loss possibly due to its chlorogenic acid but the studies have been small and of limited quality.
For me I think the natural weight loss strategy of excising and eating right is still the best!
Soba is the Japanese name for buckwheat. It is a type of thin noodle made from buckwheat flour and wheat flour. Soba noodles can be eaten chilled with a dipping sauce, or in soup. It contains high amounts of fiber, minerals and vitamins B1 and B2.
In Japan, soba is mostly referring to noodles in general and this has been a staple of the Japanese diet.
Consuming soba noodles can be an alternative for dieting. It is low in calories and high in fiber, which makes it a great choice. Being high in fiber, it keeps you feeling full longer thus helping you to stop overeating and controlling your appetite. A great food to include in your weight loss program.
Combine soba noodles with other foods like vegetables, beans and meat (e.g. salmon) to give a healthy meal with plenty of nutrients for your body!
Soba noodles can be bought from supermarkets, or if not try your local organic stores.
In my earlier post, i talked about the how glycemic index (GI) affects weight loss. Here is a more detailed explanation of what it’s about.
GI is the ranking of carbohydrates on a scale of 0-100 according to the extent they raise blood sugar levels after consumption of food that contains carbohydrates.
High GI means that the carbohydrates in food breaks down quickly and thus releases the glucose into the blood quicker. Low GI means the opposite; slow digestion and slower release of glucose into the blood stream. Diets that are low GI have shown to improve both glucose and lipid levels in people with diabetes and aids in weigh loss because it helps to control appetite.
- High GI: 70 and above (Whole wheat bread, corn flakes, watermelon, potato)
- Medium GI: 56 to 69 (Pumpkin, honey, popcorn, pineapple)
- Low GI: 55 and below (Chocolate, soy milk, carrots, apple)
Should I eat a low GI diet?
A low GI diet is helpful for everyone. It can help those with weight problems, diabetes, low blood sugar, low HDL levels and help increase physical activities or sports.
Switching to low GI meals
First check your daily meals to find out where most of the carbohydrates is coming from (usually it is the rice, noodles, breakfast cereals, potatoes). Aim to swap some high GI foods with low GI foods. You don’t need to exclude all high GI foods from your diet but instead choose more low GI foods.
For example switching cornflakes for wholegrain cereals/rolled oats/bran. White bread for multigrain bread. Examples of high GI foods include short grain rice, pumpkin and watermelon. Meat, eggs and oils have no or very little carbohydrates. So they may not have a GI value.
The GI is not meant to be the only determinant when choosing foods. Look at the overall nutritional quality and quantity of your food.
Tip: Include 1 low GI food in every meal.
Do note that the glycemic index is not to be confused with glycemic load values.
To find out about a specific food’s GI, you can visit nutritiondata.com
GYLCEMIC INDEX OF BUCKWHEAT
Buckwheat is a great choice for weight loss as it is rich in fibre so it makes you fill full quicker and help suppress your appetite.
Incorporating buckwheat into your diet can also help you manage your blood sugar levels, thanks to its glycemic index(GI) of 51 (this means it is low GI !). (Source: http://www.glycemicindex.com)
Keeping your blood sugar levels steady throughout the day is an important factor to your weight loss plan. How does it work? Well, when we eat, our body converts digestible carbohydrates into blood sugar. Our blood sugar level can affect how hungry and how energetic we feel. It also determines whether we burn fat or store it.
If you don’t know what the glycemic index (GI) is, i’ll be talking about it in my next post.