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meal or snack that features low-glycemic carbohydrates, is low in fat, and contains a moderate amount of protein two to four hours before a workout or event in order to keep your system well fueled. (Note: If you prefer to work out as soon as you wake up in the morning, this can be difficult. Try to have a small piece of fruit and a glass of water, but only if that doesn't make your stomach feel upset when you start your workout.)

Fuel up after a workout. To ensure optimal recovery of your mucles, you need to consume calories and fluids within the first 30 minutes after you exercise. Doing so allows you to rebuild your glycogen stores so they're ready to go the next day. If you aren't hungry right after a workout, a quick snack that includes carbohydrates and protein will do. Don't forget to eat a protein-containing meal later on to help repair the muscle damage caused during your workout.

Note: Although there's some evidence that choosing high-glycemic foods may be a more effective method of replenishing glycogen stores post-workout, this research applies primarily to endurance athletes. The Average Joe or Jane is better off sticking with low-glycemic foods.

Pairing a low-glycemic breakfast with moderate exercise to (maybe?) burn more fat

The glycemic index is being observed more and more in scientific communities. One small British study published in March 2009 found that eating a low-glycemic breakfast enhances the fat-burning effects of moderate exercise among sedentary women.

The study's participants were assigned either a high-glycemic breakfast or a low-glycemic breakfast. That's the only variable that changed; the amount of fat, protein, carbohydrates, and calories stayed the same. The women remained at rest for three hours after breakfast and then walked at a moderate pace on a treadmill for 60 minutes. During that time, fat oxidation was twice as high for those women who ate the low-glycemic breakfast compared to those who ate the high-glycemic breakfast.

Although this is very promising information for people working toward weight loss, it's important to remember that this is just one small study. Further research is needed to confirm that a low-glycemic breakfast combined with moderate exercise helps burn more fat. Of course, enjoying a low-glycemic breakfast each day is still a good idea. Flip to Chapter 16 for some yummy recipes that work whether you're on the go or preparing breakfast ahead of time.

Chapter 22: Not Just for Weight Loss: Battling Disease with a Low-Glycemic Diet

In This Chapter

Using a low-glycemic diet to help you with health issues you may already have

Staying healthy and preventing chronic diseases with your new low-glycemic diet

Discovering low-glycemic foods that are rich in antioxidants and phytonutrients

Whether you're healthy or you have either preexisting health conditions or a family history of certain health issues, following a low-glycemic diet can help you in many ways. Originally studied for diabetes and insulin-resistance disorders, the glycemic index is now being looked at more and more for other positive effects such as promoting heart health. Even though the glycemic index has been around for a while, the research is really picking up the pace lately, and I imagine there will be more and more exciting discoveries along the way.

In addition to helping you manage certain health conditions, a low-glycemic diet also lends itself well to disease prevention. This characteristic of the diet is especially important if you're feeling healthy now but happen to have a family history of heart disease or diabetes. You can make many changes in your lifestyle to avoid developing these health problems yourself, and a low-glycemic diet is one of them.

If you have close family members living with chronic health conditions, you know firsthand how they can affect your quality of life. This chapter is all about how you can take control with small changes to your way of life that add more nutrient-rich, low-glycemic foods to your diet.

Managing Existing Health