The effortless weight loss solution by Ian K Smith

The effortless weight loss solution by Ian K Smith.

[This book refers food items that we should be aware for the sake of weight loss]

Glycemic Index: is a way of ranking foods based on how fast the body breaks down into simple sugar which you might also known as glucose. The lower the GI index, the better the food when it comes to weight loss.

Best weight loss fruits per GI
Cherry (GI = 22)
Grapefruit (25)
Apricots (30)
Apples (38)
Pears (38)
Plums (39)
Peaches (42)
Kiwi (47)
oranges (48)
Grapes (49)

Nutrient Density: refers to the amount of nutrients contained with a given volume of food. Food that are high in nutrients and low in calories are considered as 'nutrient dense. Foods that are low in nutrients and high in calories are considered to be nutrient poor. By simply making sure that 75% of what we eat is nutrient dense, you will see dramatic physical changes as well as an almost immediate energy boost.


Nutrient Dense Fruits

Apples, apricots, avocados, bananas, blueberries, cranberries, Figs, Grapefruit, grapes, Kiwi, Lemons, Oranges, Papaya, Pears, Pineapple, Plum, Prunes, Raisins, Raspberry3s, Strawberries, Tomatoes & Watermelons

Nutrient Dense Vegetables
Asparagus, Bell peppers, Broccoli, Cabbage, Carrots, Celery, Eggplant, Green beans, Leeks, Mustard greens, Onions, Spinach, Squash, Sweet potatoes & Turnip greens

Antioxidant: is the collective name for the vitamins, minerals, carotenoids, and polyphenols that protect the body from harmful free radicals. The most well known antioxidants include the vitamins A (found in liver, dairy, and fish), C (found in bell peppers and citrus fruits), E (found in oils, fortified cereals, seeds, and nuts), and the mineral selenium (found in Brazil nuts, meats, tuna, and plant foods).

Top 10 Antioxidant: Fruits
Prunes, Rasins, Blueberries, Blackberries, Strawberries, Raspberries, Plums, Oranges, Red grapes, Cherries.

Top 10 Antioxidant:Vegetables
Kale, Spinach, Brussels Sprouts, Alfalfa Sprouts, Broccoli Rowers, Beets, Red Bell peppers, Onions, Corn, Eggplant

Vitamin C fruits
Papaya (190 mg per serviing)
Bell peppers (175)
Brussels sprouts (97)
Strawberries (82)
Orange (70)
Cantaloupe (68)
Grapefruit (66)
Kiwi (58)

For Carb. look for 100% whole grain products stamp. The basic one will have 'whole grain' stamp only.

Common Sources of Soluble fibre
Oats, Legumes (beans, peas, and soybeans), Apples, pears, Strawberries, Blueberries, Bananas, Nuts and seeds, and Lentils

Common source of Insoluble fibre
Whole wheat foods, Barley, couscous, Brown rice, Bulgar, Seeds, Carrots, Cucumbers, Zucchini, Celery, Tomato, Wheat Bran

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From weight-loss book.
50 calorie is considered as 1 point and each person has to limit their intake of 21 points per day to have weight loss.