A quick lesson.

1. Plan!
Love!
Live!
Lesson Two: Glycemic Index &
Calories
www.losethebaggage-losetheweight.com

2. Why the majority of carbohydrates
consumed should be low glycemic.
 take longer to digest
 take longer to digest
 weight management assists in
controlling insulin levels
 contributes to longer endurance
performance

3. Why High glycemic foods
should be limited.
 Quick spikes in sugar from many are
easily stored as fat.

4. What foods cause spikes in sugar?
 White bread
 Candy
 Soda

5. LOW GLYCEMIC FOODS
 Apples
 Artichokes
 Asparagus
 Broccoli
 Carrots
 Cauliflower
 Celery
 Chickpeas
 Cucumbers
 Fructose (natural sugar found
in fruits and vegetables)
 Green beans
 Kidney beans
 Low-fat yogurt
 Low-fat milk
 Multi grain bread
 Oranges
 Pears
 Plums
 Skim milk
 Tomatoes
 Whole grain bread and cereals
 Whole wheat pasta
 Lettuce

7. MEDIUM-HIGH GLYCEMIC FOODS
 Baked potatoes
 Bananas
 Couscous
 Orange juice
 Pineapples
 Popcorn
 Pretzels
 Raisins
 Rice cakes
 Sweet potatoes
 Watermelon

8. Calories
• A calorie is how we measure energy from food.
• Each macronutrient—fat, carbohydrates, and protein—provide us
with energy:
 Protein: 4 calories per gram
 Carbohydrates: 4 calories per gram
 Fat: 9 calories per gram
1 pound=3,500 calories so to lose 1 pound you
must burn 3,500 calories.

9. There’s nothing magical about losing weight.
• Calories must be
burned.
It’s that simple!

10. www.losethebaggage-losetheweight.com