Glycemic, or "sweet index" is the speed and level of increase of blood sugar concentration (blood sugar level or blood glucose level). Some foods cause a quick and huge raise of sugar level in your blood. Food that contains plenty of sugar are: white sugar, pastries, cakes, sweets, ice cream, white flour and baked goods particularly, croissants with jam or cocoa cream, soft drinks, cola drinks, energy drinks, cocktails...
What happened in our body when you eat a lot of these foodstuffs?
Suddenly you can feel boost of sugar level in your blood., and you'll fell sharp, strong and happy. Sugar level will drop fast and soon. You can feel exhaustion and malaise which can be experienced as discomfort, and you can feel the need to eat again, to feel better. "My blood sugar level has dropped" is a common phrase, and again you must take something sweet, and continue the vicious circle.
How to cope with the sudden drop of sugar level in your blood. Try to use our "secret weapon": serotonin.
Serotonin is the hormone responsible for nice feelings such as: relaxation, optimism and happiness. A lack of serotonin can lead to restlessness, anxiety, depression and sadness. If the body produces more serotonin we become happier, more positive and active.
The level of serotonin is directly related to the level of sugar in the blood, and this is directly relevant to the diet. If you feel the need for sweets, try
to eat fresh or dried fruit. Try to eat moderately; two or three plums, figs, apricots and a little cranberry or blueberry. Try to take a cube of dark
chocolate. Melt the chocolate in your mouth (a larger quantity causes opposite effects). The effect is as if you eat more chocolate (with no side effects).
Try to follow this main principles:
- Calcium from dairy products in particular affects the secretion of serotonin.
- Lack of folic acid makes people bad mood.
- Spicy (hot) food sends the wrong information to the brain;. As a result, your body secrete endorphins, which leads to a man feels comfortable and nice.
- Small amounts of carbohydrates is sufficient for the body to produce serotonin.
- Eat 5 to 6 smaller meals throughout the day to maintain constant blood sugar and serotonin
- Satisfaction with themselves and their appearance is the main source of serotonin.
Which foods maintain a satisfactory level of serotonin:
- turkey and chicken
- dairy products, especially cheese and yogurt
- fresh or dried fruit
- peas, green leafy vegetables, asparagus, spinach, broccoli
- eat hot peppers, black pepper, if you like spicy
- one cube of dark chocolate, but suck it in your mouth do not swallow
- glass of wine with dinner
The proposal for the menu:
- fish with Swiss chard and potatoes
- peas and potatoes
- pasta with cheese
- chicken or turkey with broccoli
- pasta sauce with vegetables, mushrooms and a little grated Parmesan cheese
- boiled potatoes with cheese
- yogurt and toast
A few more tips:
- If after a meal you need to eat more, and you eat enough, you must have gone too
far in the quantities and can not be stopped.
- Reduce the amount of no one regretted what he ate less.
- Dinner should be at least 3 hours before bedtime.
- Eat at the table, serve nice meal even if they are eating, not by the way,
watching TV or reading.
- Self-discipline is the key to happiness. Satisfaction that you have not gone too
far and to look good is the largest and constant source of serotonin.
- Finally, we give you five rules that will allow you to lose weight or maintain
your desired weight
1. Eat several small meals. Share meals into smaller steps and eat them several
2. Start to move. Choose an activity that suits you best: walking, running,
cycling, hiking ...
3. Let your best friend is a Libra. Weigh-in will allow monitoring of progress
and be a good motivator in the diet.
4. Enter a lot of fluids. Reduce the need for food glass of water before lunch
and dinner. Water intake would be fewer than 2 l.
5. Be persistent. Stagnation in weight loss are common. After stagnation
followed by re losing weight.