At the Transformations Clinic, in addition to our protein supplements, our dieters eat a generous serving of animal protein and 2 generous servings of low-glycemic vegetables. We ensure that our dieters are getting adequate amounts of protein in their diet so that they do not waste muscle mass while they lose weight, which will make it easier for them to maintain their weight once they get onto maintenance. Since we do focus heavily on low-glycemic vegetables, I would like to talk about the importance of the glycemic index today. The glycemic index is a rating of carbohydrate containing foods between 1-100 based on the effect that it will have on our blood sugars. The closer the value is to 1, the lower the glycemic index and the less that food will raise your blood sugar or insulin levels. Since insulin is a fat storing hormone, it is very important for weight loss to minimize insulin spikes. Without insulin present, fat cannot be stored. Eating a low glycemic diet has been shown to reduce risk of many conditions including heart disease, type II diabetes, chronic kidney disease, many cancers, and of course obesity. The more fiber that is in a food the lower that food will be on the glycemic index, so always try to opt for higher fiber choices especially when choosing grains.
Some great examples of low glycemic vegetables are asparagus, broccoli, and cauliflower. We also encourage are dieters to step out of their comfort zones and try low-glycemic vegetables that perhaps they have never heard of before like jicama and rutabagas. Often, these will end up becoming favorites! Viewers at home can go online and look up glycemic index tables to see where your favorites fall on the glycemic index and just remember the glycemic index should be a consideration with any healthy eating/ weight loss plan.Dieters at Home
On phase 1 we recommend getting 2 cups of vegetables at lunch and 2 cups at dinner. This is something that I tell my dieters to carry with them on to maintenance and certainly something viewers can do at home. This will ensure that you are filling up on foods that are high in nutrients and low in calories and carbohydrates.