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PART-3 Eat a wide variety of foods (especially unprocessed fresh foods) but go gently on sugar and fat. Cut back on portion size, do not eat till you feel bloated, but just till you're satisfied. Eat as much of the foods listed as desired, except pasta and rice. Pasta and rice should be considered as a side dish only, not a main course

On the other hand, sugar has a GI rating of 68, that means that it has a medium GI and causes blood sugar levels to increase and then fall relatively quickly or rapidly. (within approximately one hour). Sugar spikes are a big problem for women who are usually insulin resistant, because it leads to problems with obesity, heart disease and potential Type II Diabetes. Foods which are low on the glycemic index break down slowly so that you are satisfied with the meal, control your blood glucose levels and thereby decreases your desire to eat again soon.

Insulin is the hormone that controls the fat storage in our bodies, so it is therefore virtually not possible for patients who have a high level to diet successfully. Insulin is worse than you make it sound. Insulin rouses fat cells to convert glucose into fat for storage and inhibits fat cells from releasing fats for fuel.

Carbohydrates that break down slowly and releases glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index causes slower rates of digestion and absorption of the sugars and starches in the foods. It can also indicate greater extraction from the liver and periphery of the products of carbohydrate digestion.

Carbohydrates are our chief source of energy which meets between 40-50 per cent of our energy needs. Some carbohydrates are better and more advantageous for us than some. Fast carbohydrates increase blood sugar levels, which in turn increases the production of insulin, a hormone for fat storage.

Carbohydrate foods that break down quickly and rapidly during digestion have the highest G.I. Sugar is an example of this. Apart from the calories, there's no nutritional reason to consume sugar, therefore you could label that a "bad" carbohydrate. Sugar has a GI of 68, it zips into the bloodstream at an incredible rate. Sugar substitutes /replacement are the key to success .

Women who consume the highest GI diet, compared to the lowest, were found to be at a 21 per cent increased risk of developing diabetes. Always eat regularly and ensure that your main meals are an average size. Eat between meals only if you are hungry. Eating just before bed should be avoided, because this can lead to disturbed sleep, flatulence, bloating, indigestion and heartburn. If you must eat later in the evening, make your meal smaller and choose nutritious foods that are easier to digest than complex carbohydrates and proteins, like a cup of chicken broth or vegetable soup.

Exercise increases the need for extra fluid because of a higher degree of perspiration. Warm weather and exercise lasting for longer periods further increases the need for extra fluid. Drink plenty of water, water improves digestion, helps prevent injuries, increases strength and performance in the gym and water increases consumption and decreases water retention. Exercise and Nutrition are an ever changing science. There are so many ways to workout.

Lowering the glycemic intake of your diet appears to be a effective method of promoting fat loss and can be simply incorporated into a person's lifestyle. Lower-glycemic foods decreases the body's insulin requirements and less possibility of hypoglycemia. Hence, low-glycemic foods may help people to eat fewer calories. One point to remember is that Fat actually lowers the GI levels of food. So this means that potato chips could have lower GI than baked potatoes. Also the acidity content of the meal (Adding vinegar for example) will lower the GI levels in food.