Fat Loss: Understanding How the Glycemic Index and Alcohol Consumption Impact Results

In order to easily draw a distinction between what foods are considered to contain primarily sugars or primarily complex carbohydrates, the glycemic index should be considered.  

The glycemic index is a scale that rates how rapidly blood sugars rise in response to consuming certain foods.  

Generally, the higher a food ranks on the glycemic index, the more rapidly blood sugar levels rise after its ingestion.  

For example, honey ranks very high on the glycemic index due to its high sugar content.  In contrast, barley ranks very low on the glycemic index as it primarily contains complex carbohydrates. 

When developing a nutrition plan, it is critical to consider where foods fall on the glycemic index.  In order to effectively lose body fat, foods that rank lower on the scale should be chosen over those that rank higher.  The result is a stabilization of blood sugar levels through the day and a less pronounced insulin response.

How Fat Relates to The Glycemic Index

Traditionally, fat has been considered the enemy to fat loss efforts.  In reality, dietary fats have less to do with excess body fat accumulation than most people realize.  Dietary fat plays a crucial role in sustaining human life.  

Many hormones in the body are dependant upon the presence of fat for their production.  Fat also provides lubrication of joints, insulation and a source of energy. 

Because dietary fat carries nine calories per gram, it is easy to achieve a calorie surplus when large quantities of fatty foods are consumed.  Foods that contain a lot of fat include many meat products, full-fat dairy products, oils and some nuts. 

While those who are health-conscious and desire to achieve a lean, toned physique should minimize their intake of fried foods, essential fatty acids, or EFAs, should be included in everyone’s diet.  EFAs are found in walnuts, flax seeds and many natural oils.  

Avoid Alcohol

Our culture is one that enjoys indulging in alcoholic beverages from time to time. 

As such, the nutritional value of alcohol needs to be considered when designing a healthy nutrition plan for weight loss.

Alcohol contains seven calories per gram and is not efficiently used by the body.  

As excessive quantities of alcohol enter the digestive system, the body converts alcohol to sugar, which causes a rise in blood glucose levels. 

In order to reduce the amount of sugar in the blood, the pancreas releases insulin, which initiates the process of altering the sugar molecule and creating a biological environment that is conducive to the storage of body fat. 

In addition to facilitating the body’s fat storing process, alcohol causes certain hormones to be released which have a detrimental effect on fat loss and muscle building efforts.  

Estrogen and cortisol levels become elevated during and immediately following the consumption of alcohol beverages. 

While small amounts of alcohol have less influence on the release of these hormones, regular over-indulgence can lead to accumulation of body fat around the hips and breasts in both men and women.  

Particularly vulnerable is the abdomen, where fat can accumulate in the body cavity, causing the appearance of a bloated, distended belly.  This type of fat, called visceral fat, is caused by high levels of cortisol in the body and is very difficult to eliminate.  The term “beer belly” is often used to describe the appearance of the midsection that results from excessive alcohol consumption. 

Once careful consideration has been given to the caloric value of the above dietary compounds, their rating on the glycemic index and how hormonal responses can influence fat burning and muscle building, a sound nutritional plan can be developed.  

While the performance of cardiovascular exercise and resistance training is critical to developing a lean, toned physique, an understanding of how the body processes and uses foods must be achieved.

Also Read:
Fat Loss: Understanding How Calories, Protein and Carbohydrates Impact Results
Alcohol and Exercise: Negative Effects 

The Top Diet Books for Weight Loss: Your Path to a Healthier You