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Things That Only People Who Keep A Food Journal Would Understand

Things That Only People Who Keep A Food Journal Would Understand

What was the last fad of diet you tried? Have you been keeping a food journal in order to best document your weight loss journey? Nowadays we don’t need to go to the health, or the ‘self-help’, sector in a bookstore to find the manuals we need in order to assist our dietary needs. We can just download an app, log in, tap or scan a barcode, and the machine does it all for us. Sounds easy, right? Maybe not so much. Weight loss and health plans are a commitment. And sometimes when we have developed unhealthy habits throughout our lives, we need to really apply to the job at hand in order to learn (or re-learn) how to get the results we need, and stay on track. It doesn’t always go to plan however! Here are 8 things that only people who keep a food journal will understand.

You Aimed Too High Too Quickly

You were starving and ended up overindulging because the calorie amount you began with was too small and you realized what you were eating is probably what you should be consuming only as breakfast or lunch.

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Calories Begin To Morph Before Your Very Eyes!

You start looking at everything as a calorie, noting that the “small things” you snack on can take up a lot of your daily calorie quota! This can be a good thing though, as you begin to eat only the things that are necessary to your diet.

The ‘Calorie Counter’ Takes A New Form

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    You start dreading the calorie counter, or certain foods. Trying to weigh everything can get a little tedious. But, if you start to play the guessing game, if you get lazy or self-assured over time, and think you ‘know’ the calorie intake, you can end up with a haphazard journal. You can end up having your time and efforts wasted if it isn’t documented right, and you look at where your results should be compared with where they actually are.

    Some Meals Can Lose A Little Love

    In order to adhere to the food journals correct amount of calories and to enjoy a satisfying dinner, the rest of your meals can start to look a bit forlorn … (picture half an apple and a weak black coffee for breakfast. Only 33 calories! Hello, pasta for dinner!)

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    Snacks That (Also) Leave A Lot To The Imagination

    You might try to snack on things like cucumber and celery because they are low cal, but you can end up just full of water, hungry, and a little over–alkaline’d. We are endlessly surprised by how many calories are in carbohydrates, or simple things we would normally consume! Some foods are a delightful surprise, though. Like natural yoghurt – low calorie and high calcium!

    Live And Let Log

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      You spend a huge part of your day “logging” in your food journal instead of just living! You also can form a phobia of your log book if you are not careful. As it is constantly telling you things that relate to your weight and your goals and your relation to your weight and your goals, the all-consuming nature of it can be scary, not to mention, it can feel a little judgmental! (Particularly those apps that send you personal messages on your weight loss journey. Back off!)

      It Can Be Hard To Measure At The Local Dining Table

      Eating out becomes a confusing mess of immeasurable calories. You may even go missing from the dinner table in an attempt to burn off the accidental scoop of fried ice cream that made its way onto your plate and blew out your whole regime. (However, you may become super excited when you go out to eat dinner and the calories are printed next to the meals on the menu.)

      Misplaced Ideas On Calories…

      You have an X amount of calories left for the day so you use them all up on quarter of a cheesecake, instead of making healthy rational choices for your body and what it needs. In a food journal’s defense though, it can be just as encouraging as it can be discouraging. When you play by the rules, weight loss simply is a game of mathematics! Do the time, commit to the formula – and you will see the results.

      Featured photo credit: Picjumbo via picjumbo.com

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      Last Updated on July 28, 2020

      14 Low GI Foods for a Healthier Diet

      14 Low GI Foods for a Healthier Diet

      Diet trends may come and go, but a low-GI diet remains one of the few that has been shown to include benefits based on science. Low GI foods provide substantial health benefits over those with a high index, and they are key to maintaining a healthy weight.

      What is GI? Glycemic index (GI) is the rate at which the carbohydrate content of a food is broken down into glucose and absorbed from the gut into the blood. When you eat foods containing carbohydrates, your body breaks them down into glucose, which is then absorbed into your bloodstream.[1]

      The higher the GI of a food, the faster it will be broken down and cause your blood glucose (sugar) to rise. Foods with a high GI rating are digested very quickly and cause your blood sugar to spike. This is why it’s advisable to stick to low GI foods as much as possible, as the carbohydrate content of low GI foods will be digested slowly, allowing a more gradual rise in blood glucose levels.

      Foods with a GI scale rating of 70 or more are considered to be high GI. Foods with a rating of 55 or below are considered low GI foods.

      It’s important to note that the glycemic index of a food doesn’t factor in the quantity that you eat. For example, although watermelon has a high glycemic index, the water and fiber content of a standard serving of water means it won’t have a significant impact on your blood sugar.

      Like watermelon, some high GI foods (such as baked potatoes) are high in nutrients. And some low GI foods (such as corn chips) contain high amounts of trans fats.

      In most cases, however, the GI is an important means of gauging the right foods for a healthy diet.

      Eating mainly low GI foods every day helps to provide your body with a slow, continuous supply of energy. The carbohydrates in low GI foods is digested slowly, so you feel satisfied for longer. This means you’ll be less likely to suffer from fluctuating sugar levels that can lead to cravings and snacking.

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      Let’s continue with some of the best examples of low GI foods.

      1. Quinoa

      GI: 53

      Quinoa has a slightly higher GI than rice or barley, but it contains a much higher proportion of protein. If you don’t get enough protein from the rest of your diet, quinoa could help. It’s technically a seed, so it’s also high in fiber–again, more than most grains. It’s also gluten-free, which makes it excellent for those with Celiac disease or gluten intolerance.

      2. Brown Rice (Steamed)

      GI: 50

      Versatile and satisfying, brown rice is one of the best low GI foods and is a staple for many dishes around the world. It’s whole rice from which only the husk (the outermost layer) is removed, so it’s a great source of fiber. In fact, brown rice has been shown to help lower cholesterol, improve digestive function, promote fullness, and may even help prevent the formation of blood clots. Just remember to always choose brown over white!

      3. Corn on the Cob

      GI: 48

      Although it tastes sweet, corn on the cob is a good source of slow-burning energy (and one of the tastiest low GI foods). It’s also a good plant source of Vitamin B12, folic acid, and iron, all of which are required for the healthy production of red blood cells in the body. It’s healthiest when eaten without butter and salt!

      4. Bananas

      GI: 47

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      Bananas are a superfood in many ways. They’re rich in potassium and manganese and contain a good amount of vitamin C. Their low GI rating means they’re great for replenishing your fuel stores after a workout.

      They are easy to add to smoothies, cereal, or kept on your desk for a quick snack. The less ripe they are, the lower the sugar content is! As one of the best low GI foods, it’s a great addition to any daily diet.

      5. Bran Cereal

      GI: 43

      Bran is famous for being one of the highest cereal sources of fiber. It’s also rich in a huge range of nutrients: calcium, folic acid, iron, magnesium, and a host of B vitamins. Although bran may not be to everyone’s tastes, it can easily be added to other cereals to boost the fiber content and lower the overall GI rating.

      6. Natural Muesli

      GI: 40

      Muesli–when made with unsweetened rolled oats, nuts, dried fruit, and other sugar-free ingredients–is one of the healthiest ways to start the day. It’s also very easy to make at home with a variety of other low GI foods. Add yogurt and fresh fruit for a nourishing, energy-packed breakfast.

      7. Apples

      GI: 40

      Apple skin is a great source of pectin, an important prebiotic that helps to feed the good bacteria in your gut. Apples are also high in polyphenols, which function as antioxidants, and contain a good amount of vitamin C. They are best eaten raw with the skin on! Apples are one of a number of fruits[2] that have a low glycemic index. Be careful which fruits you choose, as many have a large amount of natural sugars[3].

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      8. Apricots

      GI: 30

      Apricots provide both fiber and potassium, which make them an ideal snack for both athletes and anyone trying to keep sugar cravings at bay. They’re also a source of antioxidants and a range of minerals.

      Apricots can be added to salads, cereals, or eaten as part of a healthy mix with nuts at any time of the day.

      9. Kidney Beans

      GI: 29

      Kidney beans and other legumes provide a substantial serving of plant-based protein, so they can be used in lots of vegetarian dishes if you’re looking to adopt a plant-based diet[4]. They’re also packed with fiber and a variety of minerals, vitamins, antioxidants, and other beneficial plant compounds. They are great in soups, stews, or with (whole grain) tacos.

      10. Barley

      GI: 22

      Barley is a cereal grain that can be eaten in lots of ways. It’s an excellent source of B vitamins, including niacin, thiamin, and pyridoxine (vitamin B-6), fiber, molybdenum, manganese, and selenium. It also contains beta-glucans, a type of fiber that can support gut health and has been shown to reduce appetite and food intake.

      Please note that barley does contain gluten, which makes it unsuitable for anyone who is Celiac[5] or who follows a gluten-free diet. In this case, gluten-free alternatives might include quinoa, buckwheat, or millet.

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      11. Raw Nuts

      GI: 20

      Most nuts have a low GI of between 0 and 20, with cashews slightly higher at around 22. Nuts, as one of the best low GI foods, are a crucial part of the Mediterranean diet[6] and are really the perfect snack: they’re a source of plant-based protein, high in fiber, and contain healthy fats. Add them to smoothies and salads to boost the nutritional content. Try to avoid roasted and salted nuts, as these are made with large amounts of added salt and (usually) trans fats.

      12. Carrots

      GI: 16

      Raw carrots are not only a delicious low GI vegetable, but they really do help your vision! They contain vitamin A (beta carotene) and a host of antioxidants. They’re also low-calorie and high in fiber, and they contain good amounts of vitamin K1, potassium, and antioxidants. Carrots are great for those monitoring their weight as they’ve been linked to lower cholesterol levels.

      13. Greek Yogurt

      GI: 12

      Unsweetened Greek yogurt is not only low GI, but it’s an excellent source of calcium and probiotics, as well. Probiotics help to keep your gut microbiome in balance and support your overall digestive health and immune function. Greek yogurt makes a healthy breakfast, snack, dessert, or a replacement for dip. The most common probiotic strains found in yogurt are Streptococcus thermophilus[7] (found naturally in yogurt) and Lactobacillus acidophilus[8] (which is often added by the manufacturer). You can also look into probiotic supplements for improving your gut health.

      14. Hummus

      GI: 6

      When made the traditional way from chickpeas and tahini, hummus is a fantastic, low-GI dish. It’s a staple in many Middle Eastern countries and can be eaten with almost any savory meal. Full of fiber to maintain satiety and feed your good gut bacteria, hummus is great paired with freshly-chopped vegetables, such as carrots and celery.

      Bottom Line

      If you’re looking to eat healthier or simply cut down on snacking throughout the day, eating low GI foods is a great way to get started. Choose any of the above foods for a healthy addition to your daily diet and start feeling better for longer.

      More Tips on Eating Healthy

      Featured photo credit: Alexander Mils via unsplash.com

      Reference

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