How to Use

What is the Glycemic Index (GI)?

The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods like potatoes are a good example. Potatoes have such a high GI rating; its almost the same as eating table sugar.

What is the Glycemic Load (GL)?

The GI tells you how fast foods spike your blood sugar. But the GI won’t tell you how much carbohydrate per serving you’re getting. That’s where the Glycemic Load is a great help. It measures the amount of carbohydrate in each service of food. Foods with a glycemic load under 10 are good choices—these foods should be your first choice for carbs. Foods that fall between 10 and 20 on the glycemic load scale have a moderate affect on your blood sugar. Foods with a glycemic load above 20 will cause blood sugar and insulin spikes. Try to eat those foods sparingly.

The Chart is Broken into Three Levels:

• Green: GO - these should always be your first choices.
• Yellow: CAUTION - these should be eaten less often.
• Red: STOP - try to stay away from these foods as much as you possibly can.

Follow these Tips for Fat Busting Meals:

• Avoid grains, including corn.
• Avoid potatoes and other white foods, like white rice, sugar and salt.
• Try making protein the focus of each meal. It kicks your metabolism into higher gear. All meats, fish and poultry are the real “guilt-free” foods. The protein will help you handle insulin better, build muscle and repair tissue-all essential for staying lean and preventing diabetes.
• Snack on nuts and seeds. They are a good source of protein and have Omega 3’s.
• Avoid processed foods, trans fats, caffeine, and high fructose corn syrup. All increase insulin resistance.
• Choose vegetables that are low glycemic.
• Choose fruits such as berries and fruits you can eat with the skin on.
• Eat a high protein breakfast every morning. It will stabilize your blood sugar and get you off to a good start.

Who is Dr. Al Sears, MD

Dr. Al Sears, M.D. is the founder of the Center for Health and Wellness, a successful integrative medicine and anti-aging facility in Royal Palm Beach, Florida, with over 25,000 patients. His cutting-edge therapies and reputation for solving some of the most difficult-to-diagnose cases attract patients from around the world.

Dr. Sears is board-certified as a clinical nutrition specialist and a member of the American College of Sports Medicine (ACSM), the American College for the Advancement in Medicine (ACAM), the American Medical Association (AMA), the Southern Medical Association (SMA), the American Academy of Anti-Aging Medicine (A4M), and the Herb Research Foundation, (HRF). Dr. Sears is also an ACE-certified fitness trainer.

In 2006, Dr. Sears shocked the fitness world by revealing the dangers of aerobics, “cardio” and long-distance running in his book, PACE: The 12-Minute Fitness Revolution. Expanding on the fitness principles in The Doctor’s Heart Cure, he developed a fast, simple solution to restore muscle strength, guard against heart attack and burn excess fat. Today, PACE is practiced by thousands of people worldwide.