As many have observed, there are some people who have the genetic gifting of eating almost anything they like and still stay slim, the rest of us have to make smart choices, and build healthy habits to keep excess fat off.
I, for one, fall into the "former-fat-boy" category and need to make smart choices with food as do probably 90% of people out there.
There are many ways to help choose healthy foods. Some people like to use the "caveman" style food plans which are a good starting point. Others like to control their carbohydrate intake and try to choose lower GI foods. Others still count calories, or measure their food portions.
But when most of us start out on some kind of diet or food plan, one common problem we face is hunger in some form or the other. So, here is where I introduce the "satiety index".
This list of foods starts with white bread at a score of "100".
Foods that have higher scores are more "filling" than white bread, and if you eat those, you are less likely to over-eat. Food with lower scores are not very filling and will leave you wanting more, and likely encourage you to overeat.
On the other hand, if you combine this knowledge with common knowledge of Glycimic Load and Glycimic Index, you will find foods that will help you stay full, and thus, stick to healthy eating plans. Long term lifestyle changes are the only way to maintaining long term health.
|Bakery Products||Carbohydrate-Rich Foods|
|Snacks and Confectionery||Grain bread||154%|
|Mars candy bar||70%||Wholemeal bread||157%|
|Breakfast Cereals with Milk||Baked beans||168%|
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