| Thyroid imbalance is much more common today than it | | | | you to eat less fat and cholesterol and help you lose |
| was even a decade ago. Despite all the imformation | | | | weight by eating more fiber. |
| available through books, magazines and articles like this | | | | Even though fruits are rich in fiber, vitamins and |
| one, more work needs to be done in educating the | | | | antioxidants, they are quite high in simple sugars. For |
| public and the medical community. It has become a | | | | this reason, keep your fruit intake to 2 servings per |
| hidden epidemic throughout the United States so it is | | | | day. Eat fruits with the lowest glycemic index which |
| important to learn how to eat well to support your | | | | are apples and organic berries. When it comes to fat, |
| thyroid. | | | | you want to avoid fats that come from meat and |
| The best eating plan for someone dealing with any | | | | dairy as well as fats that are solid at room |
| thyroid disorder is one that contributes to their overall | | | | temperature. If you eat too much fat, you will continue |
| health. This means a low-glycemic, high-complex | | | | to be hungry, and as a result, eat more calories. |
| carbohydrates, low-fat diet. Eating foods that fall into | | | | Your body can adjust its metabolism when you eat |
| this category will cause you to lose weight and keep it | | | | good quality proteins and carbohydrates. It cannot do |
| off for good. The best part is you will stay full longer, | | | | this if you eat too much fat. Fat gets absorbed from |
| intake fewer calories and receive a good amount of | | | | your intestines and goes straight to your fat cells for |
| vitamins, minerals, trace elements and fiber. | | | | storage. If you reduce fat in your diet, you will lose |
| This means staying away from refined sugars and | | | | weight even if you eat the same amount of calories. In |
| simple sugars which cause sugar to enter the | | | | other words, if you reduce your fat intake by 10%, you |
| bloodstream faster and produce a higher rise in blood | | | | will lose approximately 10 pounds. Include good fats |
| sugar. The higher the blood sugar levels after food is | | | | such as olive oil, sesame oil, macadamia nut oil and |
| consumed, the higher the insulin levels. The GLYCEMIC | | | | walnut oil. |
| INDEX is defined as how high your blood sugar goes | | | | The Mediterranean diet is a great way to eat. It |
| up in response to eating a particular food. The higher | | | | includes lots of green vegetables, nuts, fish, lean meats, |
| the rise of blood glucose, the higher the food's | | | | whole-grain cereals and olive oil which will help you lose |
| glycemic index. | | | | weight and prevent you from gaining weight . This way |
| You need to learn how to reduce the amount of | | | | of eating is your first line of defense against chronic |
| simple sugars you eat per day as well as learn how to | | | | illness, heart disease and weight loss. |
| lower the gylcemic load at every meal. Here are some | | | | Here are some more tips for a successful weight |
| tips and suggestions on how to do just that: | | | | management program: |
| 1. Replace white bread with 100% WHOLE GRAIN | | | | 1. Do not skip meals - make a plan to eat 300-400 |
| BREAD which has a lower glycemic index. | | | | calories meals every 3-4 hours. Increasing the |
| 2. Increase your consumption of OATS and BARLEY. | | | | frequency of meals will promote lower insulin levels, |
| 3. Eat foods like whole grains, barley, nuts, | | | | improve insulin efficiency, and lower your cholesterol in |
| pumpernickel bread, and dried legumes which have a | | | | the process. |
| much lower glycemic index. | | | | 2. Eat breakfast - it is the best way to kick-start your |
| 4. Avoid white bread, white potatoes, chips, | | | | metabolism for the day and give you energy. |
| sweetened breakfast cereals, sweet potatoes, sweet | | | | 3. Watch what you drink - avoid drinking beverages |
| corn, white rice, cookies, biscuits and buckwheat - all of | | | | with high-fructose corn syrup used in many soft drinks |
| which have an intermediate glycemic index. | | | | which cause weight gain. |
| 5. Choose leafy greens, whole grain breads, | | | | 4. Be aware of portion sizes - you can fill your plate up |
| unsweetened crackers made from rice and | | | | with vegetables, leafy greens, etc. but the protein |
| unsweetened muffins. | | | | source should be the size of a deck of cards and |
| 6. Avoid cookies, cakes, ice cream, doughnuts, and | | | | whole-grains should equal approximately 1/2 -3/4 cup. |
| pastries which are full of refined sugars and fat. | | | | 5. Increase your calcium intake - calcium affects the |
| To lower your glycemic index of your meals, increase | | | | metabolism of fat cells and speeds it up helping you to |
| your fiber content. This will raise the effeciency of | | | | lose weight when consume with high amounts of |
| insulin, keep you full longer and will reduce your caloric | | | | branched-chain amino acids. You can get these amino |
| intake naturally. If you do eat cereal, choose | | | | acids by eating fish, whole-grains, chicken, sesame |
| whole-grain varieties that will give you more calcium, | | | | seeds, mushrooms, lentils, and chickpeas. |
| fiber, iron, folic acid, Vitamin C, and zinc. They will cause | | | | |