From: Max M (maxmcorp@worldonline.dk)
Date: Sun Apr 27 2003 - 16:21:49 MDT
Erik Sayle wrote:
> Control your blood sugar level, keep it pretty level by NOT eating many
> carbs like bread, pasta, rice, potatoes etc. Do eat legumes like beans (but
> not too quickly or flatulence!). Lots of fiber, especially soluble fiber.
> Eating the way they eat in some third world countries is good, processed
> food is bad. Unprocessed food is harder in general, you chew it longer, it
> fills you up more, it digests slower, staying in your digestive tract
> longer. Since it digests slowly, it does not make you blood sugar spike, and
> therefore your insulin does not kick in, so you feel energetis all the time.
This is exactly like the Zone Diet by Dr. Barry Sears.
The idea is pretty simple. Keep the level of blood sugar inside the
zone. The zone is where the blood sugar is low enough that you don't
produce insuline, and high enough that you are not to hungry.
Sugar, white bread, pasta, rice etc. should be avoided. They get
absorbed to quickly in the blood stream and raises the insuline level.
Carbs should come from vegetables, coarse bread and some fruits.
30% energy from fat
30% energy from proteins
40% energy from carbohydrates.
This is a little different combination of macronutrients than what is
normally recommended. There is more protein and less carbs.
I have lived by this diet for about a year. And it works nicely. I am
drinking to much coke and eating to much sweets. But I can still keep my
weight down by running 2-3 times a week, for an hour each time.
I had a longer period where I exercised 1 hour every week day (running
and bycycling.) In that period I lost 1 Kg a week without taking any
special care with my diet.
So my general rule of thumb, as to what I eat in every meal, is a piece
of lean meat about the size and thicknes of my palm, and as many
vegetables and coarse bread i care to eat. Most often I make a sandwich
with home baked buns, mixed salad and a lot of lean meat.
This is an easy diet ;-)
I am pretty shure that I would loose weight if I skipped some of the
cake and chocolate. But why bother ;-9
-- hilsen/regards Max M Rasmussen, Denmark http://www.futureport.dk/ Fremtiden, videnskab, skeptiscisme og transhumanisme
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