Diet And Nutrition can be put another way – “You are what you eat”.

The best strategy for weight loss and just general well-being is to eat…eat better and eat less, more accurately.

So how can we eat better?
A really easy way is to begin reading the nutritional panel on the products you buy. Actually, read the panel before you buy and let what you learn help you decide to buy or not.

Things to look out for on the nutritional panel
* Energy – the first thing on the panel. It’s also vital for you because if you eat more energy (calories) than you burn off you’ll put on weight. Eat less energy than you burn and watch the pounds go.
* Carbohydrates – these are effectively the sugar content of the food. Less sugar, especially the refined white kind, the better.
* Fat – we need fat for proper Diet And Nutrition. It’s saturated fat you need to really reduce, especially weight loss diet.
* Salt – we just eat too much salt or sodium in our diet. For losing pounds, losing salt will help.
* Fiber – it’s one of your weight loss friends. Not only does it help keep you regular so you feel lighter it also helps you feel fuller for longer.
* Protein – like everything in Diet And Nutrition you need balance. But a healthy level of protein also  helps keep your hunger away for longer.
* Cholesterol – we consume too many foods high in cholesterol. There’s plenty of low or no cholesterol alternatives.

Eating less.
Sounds easy but we all know how hard it is to eat less. There’s just so much temptation. Everywhere we look we have calorie-rich food placed in front of us. Just writing this has made me hungry.
But effective weight loss relies on you burning more energy than you consume.

Here’s some ideas to get you started.
* Low GI foods tend to keep you from feeling hungry. On the other hand, high GI foods, while not all bad, can leave you feeling hungry and reaching for a sneaky snack. A balanced diet to lose weight should feature low glycemic foods.
* Protein and fiber are also important in Diet And Nutrition to keep you feeling full for longer. High protein foods are abundant as are foods high in fibre.
* Less sodium. Salt retains water which adds weight.
* Eat natural, unprocessed foods. Yes, yes, we’ve heard that before when researching Diet And Nutrition. It doesn’t mean a diet of tofu and seeds. It does mean changing your habits. So start slowly and each day with each meal eat something fresh.

Diet And Nutrition for weight loss can be summed up by eating better and eating less.

Enjoy!

So what is a low GI Diet anyway?

It’s a diet rich in low GI foods, has a moderate level of medium GI foods and one that avoids high GI foods like the plague.

GI, or Glycemic Index, is the rate of carbohydrate energy release into your bloodstream.

Glucose is your body’s premium fuel and almost all of it is sourced from dietary carbohydrate. However, although all carbs supply glucose, the rate they are digested and then release that glucose into the bloodstream, where it is absorbed, varies a lot.

In short, the higher the GI level, the faster the glucose is released and burned. Not good. For me it explains the old ‘sugar rush’ sensation and that feeling of hunger and craving I get not longer after eating something with a high GI like most breakfast cereals or a chocolate bar.

On the other hand, foods with a low GI level like hazelnuts, pasta, oats, beans, milk and low fat yoghurt, slowly release releasing their carbohydrates. That means they produce only a gentle rise in blood sugar (and a small insulin response), making it easier for your body to maintain it’s optimal blood glucose levels.

OK. Why is a Low GI Diet good for weight loss?

In my humble opinion a low GI diet is the most effective weight loss strategy. That’s because low GI foods are plentiful, good for you and, most of all, keep your hunger satisfied for longer.

A major benefit of a low GI diet slow releasing carbs is, for a given calorie/kilojoule consumed, blood glucose levels are sustained in the ideal range for longer than quick release carbohydrates, high GI are eaten. This delays the pangs of hunger (useful when weight control is your goal).

Where do I start on my low GI diet?

Think fresh food. Think unprocessed food. Think flavour. Think under 55 (any food with a GI level below 55 is consider low GI).

Don’t think snack. Don’t think sugar.

Go for:

Sweet corn 55
Sweet potato 54
Kiwi fruit 53
Carrots 51
Oat bran 50
Mixed grain 49
Peas 48
Grapes 48
Baked beans (tinned) 46
Porridge 46
Pineapple juice 46
Orange 44
Apple juice (clear) 44
Spaghetti (white) 43
Peach 42
Pinto beans 40
Spaghetti (wholemeal) 39
Apple 37
Pear 36
Chickpeas 33
Hazelnuts 33
Yoghurt (low-fat, sweetened) 33
Strawberry 32
Milk (skimmed) 32
Plums 32
Apricot (dried) 30
Banana (unripe) 30
Peanut butter 29
Kidney beans 28
Milk (full fat) 27
Cashews 22
Cherries 22
Peanuts 22
Soya beans 20
Yoghurt (low-fat, unsweetened) 14

And enjoy!

About the author

Justin Smidmore is the owner of The Metabolic Food Company, makers of SuperStart breakfast blend. He likes to give people commonsense information regarding weight loss, weight management and healthy eating. He is quick to add he is not a dietician (he’s not even sure how to spell it) or nutritionist.