How to Start Eating Low Carb / Low Glycemic Easily and without Deprivation
Switching to low carb / glycemic diet helps prevent insulin resistance, diabets and obesity. Eating low glycemic diet is easier than many people think and does not necessarily involve constant hunger, craving sweets, starchy foods and the feeling of deprivation or dissatisfaction with inferior taste. More than that, the tips listed below DO NOT include any extreme diets eating which may be a risk withut a prior medical consultation. We also won't provide the full list of high and low glycemic foods on this page, you can find the list here. The basis is that refined high calory foods and high-glycemic, raw/unprecessed products have lower glycemic index.
There are numerous mechanisms responsible for the feeling of hunger and deprivation. In rare cases thay cannot be controlled. An example of such a situation is brain damage in the zone the activates satation signals (after a strike or trauma in lateral hypothalamic area). No matter how much a person eats he or she is constantly suffering from acute hunger. Such people become morbidly obsese.
But in other situations these controls can be managed easily. These controls include:
- Empty stomach. When your stomach shrinks and its walls contract you brain is sent a mechanical signal to activate 'hunger zones'
- Recent studies found that stomach cells also have taste receptors. This is the reason why drinking pure water helps only a little in decreasing hunger.
- Blood sugar levels. When your blood sugar concentration falls below 0.1% you start craving foods again in order to provide the energy for your muscles and other than vital brain activities (like solving problems, concentration, etc).
As you see, all you need is keeping your stomach full and occupied before your recharge it again. Eating low-glycemic foods helps your recharge it less often and still eliminate hunger.
Adding fiber easily
Fiber keeps your stomach full and occupied for a longer period because there is 'some stuff is your stomach' and slows down sugar absobrtion. Properly prepared (not necessarily cooked) high fiber foods keep you taste receptors satisfied. Your useful microbiota also gets fiber it needs to thrive and you bowels get the massage they need for a better work and blood circulation.
Give up fruit juices, especially filtered ones. They contribute to the development of diabetes because eating 'fruit less fiber' is almost the same as eating sugar, your only benefit compared to pure sugar are the vitamins contained in juice. Eat whole fruit. The fruit fiber will help you prevent fast sugar absorbtion and feel satiety for a longer period. The taste is the same, your stomach is full and all your taste receptors are satisfied. You save time spend on preparing fuice. You naturally eat slower and in smaller portions.
You should switch to raw or lightly cooked foods for fibers contained in them. Spices and cold pressed oils help make that shift easily. The longer you cook the more fiber breaks down, the more food you need to fill your stomach and keep it full, the faster sugars are absorbed and the less vitamins you get. Eating totally raw may be a challenge for one reason: your bowels reactions, like flatulence or discomfort. In this sutuations cook only slighlty, eliminate "problem" vegetables or combine them with grains that decrease flatulence, like whole rice. Whitching to raw or slighly cooked foods are a great reason to try out a lot of spices and they work wonders when you give up your refined and high-calory diet. They also help a lot when you stop cooking with oils (frying in the first place and even stewing). Adding spices and oils to foods cooked without oils or even raw foods muffles craving for fried dishes. Paprika combined with olive oil creates an impression of stewed or fried dish while in real fact you eat raw or slightly cooked whole grains. Your won't feel much difference, your stomach will be full faster and glucose will be absorbed slower.
Add raw nuts and seeds. A single portion provide satation for a long period.
Add nuts and raw cocoa to unsweetened yohurt or cottage cheese. Raw cocoa turns many ordinary foods into delicacies.
Buy or bake whole grain bread. It tastes great with any butter, cheese, cold pressed oils and keeps the body satisfied for a long period while slowing glucose release and so preventing high levels .
Green buckwhaet sproputs (up to 1 mm long) taste great, some compare them with dietary cookies. They don't not cause flatulance. Combined with spices of your choice, cold pressed oils, tomato sauces or seafood taste like amy normal cooked food but provide longer satation.
Soak rice before cooking. That decreases cooking time and removes pesticides.
Once your switch to low glymemic food the work of your taste receptors changes. Your taste palitre becomes richer and you start feeling and enjoying tastes and shades of tastes you did not enjoy or perceive before. The same happens when people who give up adding salt to their food or buying foods with added salt. You start differentiating various sorts of tomatos as being more salty or less salty.
Last but not least important. Finding a hobby, doing sports or occupying yourself in another way. Being submerged in various activities distracts from hunger. When its time to refuel just eat healthy.