Weight Loss Guide using Glycemic Index Diet, Vegan Diet and Paleo Recipes: Weight Loss Motivation with Recipes, Tips and Tricks: Weight Loss Motivation with Recipes, Tips and Tricks
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Weight Loss Guide using Glycemic Index Diet, Vegan Diet and Paleo Recipes - Speedy Publishing
Table of Contents
The Layman’s Guide to The Glycemic Index Diet
Vegan Diet Cookbook
Why Eat a Vegan Diet?
Becoming a Vegan for Environmental Reasons
Jumping In and Going Vegan
Vegan Breakfast Recipes
Vegan Granola
Pancakes
Crepes
Apple Carrot Cake Muffins
Lemon Scones with Poppy Seeds
Blueberry Banana Muffins
Rice Pudding with Raisins
Drop Biscuits
Vegan Soups
Black Bean Soup
Vegetable and Black-eye Pea Soup
Tortilla Soup
Corn Chowder
Cauliflower Soup
Eggplant Soup
Leek n’ Kale Soup
Vegan Salads
Tofu Salad
Citrus Couscous Salad with Almonds
Festive Black Bean Salad
Broad Bean Salad
Bok Choy Salad
Oriental Coleslaw
Vegan Main and Side Dishes
Lentils and Rice
Sweet N Spicy Stir Fry
Spicy Carrots
Peppered Salad Over French Bread
Spicy Green Beans
Indian Style Fried Potatoes with Cauliflower
Indian Style Potatoes with Peas
Vegan Spaghetti
Kidney Beans and Rice
Plantain Patties
Asparagus Pecan Salad
Oriental Mustard Greens
Tacos
Sloppy Joes
Mexican Pizza
Fettuccine
Vegan Burgers
Vegetable Pizza
Lentil and Rice Stew
Tempeh Chili
Vegan Desserts and Snacks
Pumpkin Bread
Zucchini Bread
Chocolate Mint Cupcakes
Fruity Granola
Coconut Cake
Low Fat Vegan Ingredients: 90 Smoothie Blender Recipes For Weight Loss & Detox Clense + Juice Fasting Recipes For Weight Loss And Detoxification (also includes Herbal Remedies + Gluten Free Smoothies & Dairy Free Smoothies & Paleo Smoothies For Sugar Cravings)
Book 1: Blender Recipes For The Nutribullet & Breville Juicer With Pound Dropping Results
Why Drinking Smoothies Is Important
Vitamix Versus Nutribullet
Scrumptious & Healthy Pound Dropping Smoothies
Quick n'Easy 5 Minute Easy Peach Pistachio Smoothie
Creamy Strawberry Smoothie
Quick n'Scrumptious Cinnamon Apricot Smoothie
Boost Your Body With Papaya & Mango Smoothie
Pumpkin Smoothie
Superfood Leafy Green Shake
Quick n'5 Minute Easy Double Green Smoothie
Rich Tropical Berry Screamer
Tastes Like Cake Batter Smoothie
Exotic Green Superpower Ginger & Coconut Smoothie
Scrumptious n'Delicious Cherry Choco Drink
Better Than A Thousand Donuts Smoothie
Chocolate Cocoa Madadamia Coffee Smoothie
Purple Blue & Vanilla Power Booster
White Chocolate Macadamia Smoothie
Peanut Butter & Kefir Smoothie
Peachy Watermelon Deliciousness
Purple Vanilla Smoothie
Scrumptious Vanilla & Pear Smoothie
Green Berry Avalanche
Delightful Plum Walnut Smoothie
Vanilla Hazel Walnut Cream Smoothie
5 Minute Quick Spicy Ginger Smoothie
Boosting Energy With Beta Carotene Smoothie
Like Strawberry Mousse Smoothie
The Triple Blue Energy Triangle
Green Tea Plum Smoothie
The Cinnamon Spice Coffee'n Cream Booster
Coconut Almond Smoothie
The Silky Peanutbutter Banana Smoothie
Scrumptious Peanut Butter & Apple Smoothie
The Golden Smoothie Shot
Delicious Green Greek Yogurt Smoothie
5 Minute Easy n'Quick Smoothie Preparation Power Tips To Maximize Your Pound Dropping Results
9 Tips How To Turn A Smoothie Diet Experience Into Living The Smoothie Lifestyle
10 Step Smoothie Diet/Smoothie Lifestyle Method
Scrumptious & Healthy Pound Dropping Juices
My Favorite Quote About The Juicing Lifestyle
Why Drinking Juices Is Important
Healing & Detoxifiying Your Body With Wheat Grass Juices
5 Minute 6 Step Juice Fasting System For Busy People
Why You Should Consider A High Speed Juicer
Secret Elixir Juice Fasting Ritual To Maximize Pound Dropping Results (Do This First Thing In The Morning)
Immune System Boosting Pomegranate Juice
Plain 4 OJ
Triple Green Beauty Drink
Power Ginger Parsley Lemon Cocktail
Green Juicing Recipe With Kale & Spinach
3 Apples A Day Keeps The Doctor Away Juice
Zesty Ruby Juice
Triple Citrus Immunity System Booster
Zesty Apple Lemonade
Happy Orange Carrot Juice
Exotic Lychee Leafy Green Drink
CCOG Power
Alkaline Juice
Detoxifying Juice Bomb
Beet Lemon Celery Drink
Pomegranate Health Elexir
Strawberry Beet Kale Goodness
Mouth Watering Mango & Mint Juice
Clean Out Your Body Juice
Quick n'Easy To Fix Strawberry Plum Drink
Super Food Juice
Scrumptious Berry Juice
Green & Red Super Energizer
Juicing For Doubling Your Life
The 5 Minute 9 Step Juicing Process
Juicing Exexirs For Dropping The Pounds
Effortless Juicing Process To Maximize Your Pound Dropping Results
The Juice Fasting Weight Loss Factor
About The Author
Book 2: Paleo Smoothie Recipes - Delicious & Healthy Smoothies For Easy Weight Loss
Introduction
What Is Paleo
Why Paleo Smoothies Work
How The Paleo Smoothie Diet Can Change Your Life
The Smoothie Paleo Lifestyle Benefits
Sneak Peek Into The World Of Paleo Smoothies
Paleo Diet Quality Ingredients That Do Not Have To Cost A Fortune
Paleo Kitchen Essentials & Proper Gear
30 Paleo Smoothie Recipes
Pumpkin Smoothie
White Chocolate Macadamia Paleo Smoothie
Coconut Almond Smoothie
Coconut Pineapple Vanilla Smoothie
Pumpkin Chai Smoothie
Apple Pie Smoothie
Almond Butter Avocado Cacao Paleo Smoothie
Tastes Like Strawberry Mousse Paleo Smoothie
Tastes Like Scrumptious Cake Batter Paleo Smoothie
Coconut Coffee Smoothie
Tastes Like Key Lime Pie Paleo Smoothie
Pina Colada Paleo Style
Peach Coconut Paleo Smoothie
Orange Vanilla Paleo Smoothie
Creamy Avocado Chocolate Paleo Smoothie
Cucumber Blueberry Paleo Smoothie
Almond Butter Coconut Banana Paleo Smoothie
Healthy Chocolate Paleo Smoothie
Creamy Paleo Coconut Macadamia Coffee Smoothie
Crunchy Macadamia & Poppy Seed Paleo Smoothie
Yogurt Banana Cocoa Coffee Paleo Smoothie
Macadamia Avocado Coffee Paleo Smoothie
Coconut Avocado Macadamia Coffee Paleo Smoothie
Macadamia Almond Vanilla Paleo Scrumptiousness
Chocolate Cocoa Macadamia Coffee Smoothie à la Paleo
Crispy Creamy Peachy Paleo Smoothie
Coco Nutty Baby Kale Paleo Booster
Baby Carrot & Mango & Coconut Paleo Smoothie
Clementine Strawberry Paleo Smoothie
Flu Boosting & Doctor Goodbye Paleo Smoothie
Conclusion
Paleo Smoothie Ingredient Quiz
Answers
The Powerful 5 Minute Smoothie Ritual
9 Smoothie Power Tips
About The Author
The Layman’s Guide to The Glycemic Index Diet
A Concise Guide To The GI Diet
By: Lisa Patrick
Chapter 1- The Glycemic Index Diet- An Introduction
During the early 80's, Dr. Jenkins who worked at the University of Toronto revolutionized the Glycemic Index. Using the Glycemic Index is very beneficial when you follow a low-GI diet; you tend to be much more energetic and active. You also learn how to better control your weight and as a result you end up having low blood sugar levels. You become more relaxed as opposed to having a hectic lifestyle.
Overall, the Glycemic index uses a ranking scale to measure food from 0 to 110. Entrees that are considered to have a low-GI are ranked 55 or less on the scale. The index is consider to be medium if it is on a scale between 56 to 69 and the food that is rated high on the Glycemic Index are 70 and above. When a person is on a diet using the Glycemic Index, the low-GI is the better option. Foods such as vegetables have a low-GI score. Fruits, starches, sugars, milk, yogurt, nuts and seeds can also on the Glycemic Index. Cashews and peanuts are excluded desserts and snacks have a high-GI score.
The Glycemic Index uses a scale to rate carbohydrates to measure the effect it has on the bloodstream and how rapidly the blood glucose levels will rise or fall. In the event that the carbohydrates are rapidly consumed, the food will have a high-GI ranking. In regards to carbohydrates a person that has issues with insulin should realize the importance and difference between the low Glycemic Index and the high Glycemic Index. When you are aware of the GI rating scale you become familiar with the foods that will be a better choice for you to consume. The GI rating scale doesn't stop you from eating carbohydrates all together. In fact, carbohydrates can still be a part of your diet when carbohydrates have a lower-GI. This allows you to maintain control of your blood glucose.
Foods that have a high-GI break down the carbohydrates quickly in your digestive system. Your body easily consumes starches that are in bread, potatoes, and processed foods. There are starches that are beneficial to the body such as whole grains. Foods that you should stay away from are refined carbohydrates that have been said to be triggers for obesity and diabetes. Refined carbohydrates usually consist of white flour, white rice, and refined sugar.
These foods that are overly processed tend to have a high-GI ranking. Foods that are in their natural state tend to have a lower-GI ranking. There are also certain food items that you can eat without thinking about the number of calories that they contain or how their consumption will affect the levels of blood sugar. However, you should avoid overindulging and learn portion control. Foods that are highly recommended include peppers, onions, tomatoes, scallions, eggplant, celery, and okra.
However, The Glycemic Index has many constraints with regards to food options. The way you prepare the food and the type of carbohydrates that are being used can determine a difference in the Glycemic Index ranking. Due to sugar content, a banana that is ripe may have a higher Glycemic Index rating as opposed to a banana that is not as ripe.
Other drawbacks with regards to the Glycemic Index score is how it is measured on a specific number of carbohydrates. It does not accurately demonstrate the amount of food that is being consumed. For example, the Glycemic Index scores a standard of 50 grams of carbohydrates which is the equivalent to 4 ½ cups of watermelons. Every carbohydrate has their own distinctive Glycemic Index score so determining the effect of blood sugar in each serving when different foods have to be rated can make the scoring a bit difficult.
Chapter 2- The Advantages of the Glycemic Index Diet
We have one body and one body only and it is extremely important for us to take care of our bodies and nourish them so that they can take us through the rest of our years. Our diets are so valuable for us in regards to our health and the glycemic index diet can make a contribution with grand benefits. The glycemic index diet is simply a weight loss diet that is based on blood glucose levels. It uses the glycemic index to manage our regular eating plan. It classifies foods with carbohydrates according to how much they raise our blood glucose level.
We can begin this simply by replacing the common granulated sugars with alternatives like Agave nectar or honey which are both sold in grocery stores. Try and skip the sugary cereals and buy something like Cheerios or bran flakes. There are ways to make it sweet without it affecting the levels of glucose in the body, like using the Agave nectar. Moving away from bleached wheat such as white bread will also help you kick start your body; instead, try whole wheat breads and pasta; they are both just as delicious.
Rice is good for us and it's great to cook with meals, but we can turn things up a notch by using Middle Eastern rice like Basmati or brown rice. Avoid white potatoes and try eating more sweet potatoes. Also, cut back on fruit juices because most of them contain a very high level of sugar. The bottle may say 100% juice but that 100% juice is only a small percentage of the drink itself. Instead of a sugary watermelon for a snack, try to eat some grapefruit or peaches. Something else to remember is to consume vegetables daily. We can flavor those veggies and salads with light vinaigrette dressings or lemon juice. By starting ourselves out with these alternatives and habits, we are one step closer.
Not keeping your glucose intake under control can result in many consequences that are harmful and some can affect how we see ourselves in the mirror. The first reason alone that is obvious is that it can contribute to weight gain. Sugars bring on the fat that goes straight to the belly area and thighs which are the areas that most of us are usually trying to improve. Not only is your weight in jeopardy but your skin is too, it causes wrinkles which speeds up the aging process.
The low glycemic diet will help us feel fuller for a longer period of time and feel more satisfied. There is an alternative to dealing with these issues. Having high blood sugar levels can cause diabetes which not only affects your lifestyle, but it can cost you some limbs or even your life. When too much sugar stays in the blood stream for a long time, it damages blood vessels and nerves which may result in kidney disease, heart disease, nerve damage, and even blindness. It can even cause foot problems due to the many glands that are found in the feet, some of those glands in your feet just so happen to be connected to organs in your stomach. Having too much blood sugar can also increase blood pressure which will promote headaches, vertigo, and fatigue.
High blood pressure can damage your artery walls, the valves in your heart and also cause heart attacks or strokes.
The glycemic diet is a good plan to stick with because we aren't stuck counting every calorie we consume. It balances out our blood sugar levels and it will help us avoid common illnesses. It also will help those with already existing diabetes or cholesterol problems. Older women can be affected by high glycemic diets in terms how the hormones are metabolized. For men, high glycemic diets can promote baldness and not many people want that happening. So using the glycemic index can help to keep things under control. Controlling your glucose levels using the glycemic index diet will not only improve your health but it will contribute to your self esteem. Those two reasons alone are well worth giving this a try.
The benefits of using the glycemic index diet are proven to be greater than diets that call for high protein. Not all carbohydrates are made the same and focusing on the good ones over bad ones will not just improve your health for the time being but for the long run as well. Our health is so important and many of us forget that. Food is not made the same as it used to be. There is so much food on the market that is processed, it is unnaturally enhanced, and over all just not good for us to intake. A lot of diets can be expensive and hard to maintain because of prices. Such as those with Celiac disease, prices on most gluten-free products are usually double the normal. But using the glycemic index does not cause us to buy the higher end foods and products; it just serves as a guide of what to eat and what not to eat.
Doctors, scientists, and dieticians will tell you that sugar, in most cases, can be more harmful to the body than salt. Many studies and a lot of research have proven the negative effects of sugar. Some of these studies have also linked sugar to certain cancers. Sugar is an addictive substance and it is not always easy to control our blood glucose levels, but it doesn't hurt us to try. The advantages of the glycemic index diet will benefit you in so many ways. If you are considering changing your eating habits or bettering your health, the glycemic index diet may be the most effective.
Chapter 3- How the Glycemic Index Affects Weight Loss
Losing weight is a goal that tops the list for New Year’s resolutions. Most of the population would love to drop a few pounds or simply slim down for a special occasion. We are all told that eating a healthier diet, increasing exercise and counting calories are the best ways to lose weight. There is a tool that can aid in weight loss and even make it a bit easier.
This is a tool that can aid the individual in healthy weight loss and getting more fit and trim is looking at how our bodies handle food. This is usually referred to as the glycemic index. This tool helps individuals understand how their body digests and metabolizes the foods that they eat. It is far more than simply counting calories, but this also helps to maintain weight.
The individual also does not need to worry about having a Master's degree in nutrition or science either. There are many resources that will break down the best foods to jump start the body and get it going down the right path for weight loss and fitness. These foods are put into categories to aid the individual in understanding the insulin and blood sugar outcomes of eating certain foods.
Using the glycemic index is a relatively easy task. One simply looks in this index to determine high and low level glycemic foods. One can make choices based on whether they are seeking low levels or high levels or they can mix and match in order to balance out flavors and choices. As stated earlier, calories will have an impact on the ability to lose weight, but this index offers other benefits as well.
One such benefit is if the individual has or is at risk for diabetes. Lower glycemic levels in the foods that they choose can help to monitor and manage the disease. If the individual starts to eat lower glycemic levels in their foods, they can actually have a better chance of not contracting diabetes and also gain a body to kill for.
Another benefit of using the glycemic index to lose weight is the absence of guilt. Using this tool in a weight loss management plan does not mean that one is either on or off the diet. This index simply increases the number of healthy food choices that the individual can choose from. The foods are choices that can be bought without breaking the budget and do not stipulate that a specific diet plan is used.
An additional plus to this type of diet is that it aids in maintaining carbohydrate levels. As anyone who has tried to lose weight knows, carbohydrates are the one thing that increases blood sugar levels, causing insulin levels within the body to increase and therefore store fat in the body. Many argue that the individual should cease eating carbohydrates, but this deprives the body of many necessary nutrients that are contained in carbohydrate rich foods.
If the individual uses the glycemic index to make their food choices, they will have the ability to choose foods that are rich in nutrients while being able to manage the amount of carbohydrates that they consume. This will also aid in losing necessary body fat in order to become more fit and trim.
Along with the weight loss benefits of carbohydrate rich foods is that they help the individual feel fuller longer. When an individual feels full, they are less likely to want to splurge on high fat foods, or over eat. This does then help the individual to lose more weight just a little bit quicker.
A lower glycemic index diet also helps to increase the resting metabolic rate of the body. Everyone is aware that when the metabolic rate of the body is increased, the body will burn fat at a faster rate. If the body burns more calories and fat more effectively, then the individual will in turn becoming skinnier and lose more weight.
Eating foods with a lower glycemic index can also boost brain power. When having an afternoon snack, have a piece of fruit and some nuts over a high sugar drink and candy? The sugary snack will initially offer a sudden rush and burst of energy, but this will quickly dissipate and the person will feel run