If you follow the standard advice to control your fat intake rather than your cabs, you’ re likely to end up as a statistic in the worldwide obesity epidemic-if you’ re not there already. By replacing the fat in you diet with carbohydrates high on the glycaemic index, you’ ve unwittingly fallen into the obesity trap. The very same low- fat carbohydrate foods your doctor suggests you eat- potatoes, pasta, bread, rice-are exactly the foods that are high on the glycaemic index. That makes them the foods that are most likely to make you hungry and cause you to overeat! Study after study since the late 1970’s has shown that eating a low-GI diet increase satiety, decreases hunger and lowers the amount of food eaten. Here’s one good example: A study of obese teenage boys published in 1999 looked at the effect of eating meals containing different GI levels but the same number of calories. The teens ate the meals for breakfast and lunch; then they were followed for five hours to see how soon they got hungry again and asked for snacks. When the boys ate the high- GI meals, they were hungry again in well under three hours- and ate snacks that provided a lot of calories. After the low-GI meals, they weren’ t hungry again until nearly four hours later – and they ate 81 per cent fewer calories from snacks.
This response to a low-GI diet might seem familiar. It’s exactly what happens when you start following the Keto-SA diet plan, which by definition is a low-GI way of eating. It’s pretty clear that controlling your carbs increases satiety, reduces hunger and improves your overall nutrition. When you choose low-GI foods, you’ re eating fewer carbs overall. The carbs you do eat are high – quality, low – GI carbohydrates from fresh vegetables, fruits and relatively unprocessed foods- and they’re part of a meal that contains protein and healthy fats. You fill up fast and stay full longer- and you get lots of vitamins, minerals and other valuable nutrients in these foods.