Fat Loss By the Numbers

It is important to know what is Glycemic Load especially when you want to lose weight.

Because we like things easy… some “experts” try to make shedding pounds into a simple game of “calories in – calories out”.

Although calories are important, we know losing weight simply isn’t that easy.

However, if there were a paint-by-numbers solution for shrinking your belly, it would come in the form of the Glycemic Load… not calorie counting.

You may have heard of it (or its out of date cousin “the Glycemic Index”) but you may not know just how important it is if you want to transform your body.

Today I’ll show you how the Glycemic Load works. I’ll also show you how to identify the best and worst foods you can eat, and give you tips for putting together some great fat-busting meals.

I’ll also reveal an extract that blocks the effects of carbohydrates, reducing the amount of insulin released into your bloodstream.

This extract allows your body to melt fat, as evidenced by double blind, placebo controlled studies demonstrating that this ingredient literally doubles fat loss.

The Blood Sugar “Bombshell” that Makes or Breaks Your Diet

From my Two Insidious Hormones report, you probably already know that insulin resistance is a major hormonal imbalance that will ensure you PUT ON POUNDS.

Insulin resistance starts by consuming the wrong kinds of carbohydrates.

You see, all carbohydrates break down into sugar during digestion, but the key is how quickly that happens.

Foods that release sugar slowly keep your blood sugar at a low to moderate level. This helps maintain your insulin levels in check, keeping your body ready for fat burning.

On the other hand, eating a lot of starchy carbohydrates can quickly spike your blood sugar, which in turn increases insulin. With continually high insulin levels your body becomes less and less responsive to to the glucose moderating effects of insulin. This is called insulin resistance. To compensate, your body has to secrete more and more insulin to get its job done.

Additionally, these non-stop waves of insulin tell your body to store more of the calories you consume as body fat. In other words, excess insulin makes you fat.

But there’s an easy way to keep excess insulin out of your blood.

By following the Glycemic Load (GL), you can identify the foods that help you avoid the spike of blood sugar that causes a rush of insulin.

Following this one simple strategy is a helpful way to keep your body lean and trim.

Better Than The Glycemic Index

The Glycemic Index (GI) measures the effects of carbohydrates on blood sugar levels. I have been using it for years, but there’s a missing piece:

It’s called the Glycemic Load (GL).

While the GI tells you potentially how quickly different foods might spike your blood sugar, it ignores the carbohydrate concentration of foods (and therefore the actual effect on your blood sugar levels per serving).

For example, carrots rate a 92 on the GI scale, which is very high (and therefore theoretically “bad” for you). But the amount of carbohydrates in a serving of  carrots is very low. Carrots rate a 1 on the GL. So even though they are high on the GI, their low GL makes them a good choice.

No one gets fat eating carrots, but if you follow the GI… you would think they do.  Only by following the GL do you get the real picture.

Here’s one that may surprise you. Corn rates a 55 on the GI. That’s a little high, but would be fine in moderation. Until you look at corn’s GL, a whopping 62! That means for every serving of corn you eat, you’re getting a huge blood sugar spike. That makes corn a very fattening food.

So it is nice to know the Glycemic Index of any food, but it is much important to use the Glycemic Load to make the best food choices possible to shed fat and keep it off.

Deciphering the Glycemic Load

A general rule is that foods with a GL of 20 or above is too high.  Foods below 10 are good choices, and foods in the middle should only be consumed in moderation.

At the end of this article, you’ll find an easy-to-use chart for both the Glycemic Index and the Glycemic Load.

But first, I want to show you the powerful extract that instantly DOUBLES your weight loss.

Rare Coffee Bean from Madagascar Blocks Carbs and Burns Fat

There’s another way to limit the amount of glucose and insulin in your blood.

It’s even easier than following the Glycemic Index. It involves nothing more than taking an extract of a rare coffee bean.

Following up on studies showing that coffee drinkers enjoy a much lower risk of diabetes and insulin resistance, researchers discovered why: specific building blocks called chlorogenic acids.

By extracting chlorogenic acids from a green coffee bean from the remote island of Madagascar, researchers were able to develop a specific extract that:

  • Inhibits glucose (sugar) absorption in the small intestine: This ingredient helps to block the sugar from the carbohydrates you eat from being absorbed by your stomach and entering your blood stream… so you have lower blood sugar.

This also limits the amount of insulin your body needs to bring sugar into your cells, limiting the amount of fat that gets stored.

  • Speeds burning of fatty acids for energy: When your blood sugar dips below 100 mg/dL, your liver normally kicks in and releases sugars (glucose 6 phosphate) into the blood stream, minimizing the fat burning effects achieved by keeping your blood sugar in check.

But the chlorogenic acids block this process, allowing for increased burning of fatty acids for energy.

Studies back this up: People who used this ingredient lost more than twice the amount of body weight versus a placebo group on the exact same diet. In other words, they immediately DOUBLED their weight loss.

More impressive is that the muscle-to-fat ratio of the group taking this ingredient increased by 256% more than the placebo group over the same period of time.

This indicates that not only did weight loss increase, but that the group using this ingredient maintained a greater percentage of muscle compared to the placebo group.

But don’t go looking for this extract at your local health food store… you won’t find it.

The method for getting the right chlorogenic acids is a patented extraction process that yields the ONLY compound responsible for the fat loss results mentioned above.

This compound, extracted and standardized in a special facility in France, at a dose of 400mg a day, is found in RealDose Weight Loss Formula No. 1.

It was a lot more costly than copycat green coffee bean extracts trying to fool people into believing they would have the same effects, but our promise is of course, to deliver a product that works.

Ready to Try Real Dose Weight Loss Formula No. 1?

RealDose Nutrition promises to give you the REAL ingredients used in the studies that prove their effectiveness, at the RIGHT DOSE that will have an immediate impact on your health.

Double your weight loss with Weight Loss Formula No. 1 TODAY.

It’s is guaranteed to work or your money back.

Until next time,

Dr. Steven Sisskind, M.D.
Dr. Steven Sisskind, M.D.

P.S. — Here’s your Glycemic Load Chart, as promised.

Serving Size Glycemic Index Glycemic Load
CANDY/SWEETS
Honey 2 Tbs 87 17.9
Jelly Beans 1 oz 78 22.0
Snickers Bar 60g (1/2 bar) 68 23.0
Table Sugar 2 Tsp 68 7.0
Strawberry Jam 2 Tbs 51 10.1
Peanut M&M’s 30 g (1 oz) 33 5.6
Dove Dark Chocolate Bar 37g (1 oz) 23 4.4
BAKED GOODS & CEREALS
Bagel 89g (1/4 in.) 72 33.0
Blueberry Muffin 113g (1 med) 59 30.0
Bran Flakes 29g (3/4 cup) 74 13.3
Cheerios 30g (1 cup) 74 13.3
Chocolate cake w/chocolate frosting 64g (1 slice) 38 12.5
Corn Bread 60g (1 piece) 110 30.8
Corn Flakes 28g (1 cup) 92 21.1
Corn tortilla 24g (1 tortilla) 70 7.7
Croissant, Butter 57g (1 med) 67 17.5
Donut (large glazed) 75g (1 donut) 76 24.3
French Bread 64g (1 slice) 95 29.5
Graham Cracker 14g (2 sqrs) 74 8.1
Grape Nuts 58g (1/2 cup) 75 31.5
Kellogg’s Special K 31g (1 cup) 69 14.5
Oatmeal, Instant 234g (1 cup) 65 13.7
Popcorn 8g (1 cup) 55 2.8
Raisin Bran 61g (1 cup) 61 24.4
Rice Krispies 33g (1.25 cup) 82 23.0
Rye bread, 100% whole 32g (1 slice) 65 8.5
Waffle (homemade) 75g (1 waffle) 76 18.7
Wheat Bread 28g (1 slice) 70 7.7
White Bread 25g (1 slice) 70 8.4
BEVERAGES
Apple Juice 248g (1 cup) 41 11.9
Cola, Carbonated 370g (12oz can) 63 25.2
Cranberry Juice Cocktail 253g (1 cup) 68 24.5
Gatorade Powder 16g (.75 scoop) 78 11.7
Hot Chocolate Mix 28g (1 packet) 51 11.7
Orange Juice 249g (1 cup) 57 14.3
Pineapple Juice 250g (1 cup) 46 14.7
Tomato Juice 243g (1 cup) 38 3.4
DAIRY
Ice Cream (Lower Fat) 76g (1/2 cup) 47 9.4
Ice Cream 72g (1/2 cup) 38 6.0
Milk, Whole 244g (1 cup) 40 4.4
Pudding 100g (1/2 cup) 44 8.4
Yogurt, Plain 245g (1 cup) 36 6.1
LEGUMES
Baked Beans 253g (1 cup) 48 18.2
Chickpeas, Boiled 240g (1 cup) 31 13.3
Lentils 198g (1 cup) 29 7.0
Lima Beans 241g (1 cup) 31 7.4
Peanuts 146g (1 cup) 13 1.6
VEGETABLES
Broccoli, cooked 78g (1/2 cup) 0 0.0
Cabbage, cooked 75g (1/2 cup) 0 0.0
Carrot, raw 15g (1 large) 92 1.0
Celery, raw 62g (1 stalk) 0 0.0
Corn, yellow 166g (1 cup) 55 61.5
Cauliflower 100g (1 cup) 0 0.0
Green Beans 135g (1 cup) 0 0.0
Mushrooms 70g (1 cup) 0 0.0
Potato 213g (1 med) 104 36.4
Spinach 30g (1 cup) 0 0.0
Sweet Potato 133g (1 cup) 54 12.4
Tomato 123g (1 med) 38 1.5
FRUIT
Apples, w/ skin 138g (1 med) 39 6.2
Apricot, canned in light syrup 253g (1 cup) 64 24.3
Apricot, dried 130g (1 cup) 32 23.0
Banana 118g (1 med) 51 12.2
Cantaloupe 177g (1 cup) 65 7.8
Grapes 92g (1 cup) 43 6.5
Grapefruit 123g (1/2 fruit) 25 2.8
Kiwi, w/ skin 76g (1 fruit) 58 5.2
Mango 165g (1 cup) 51 12.8
Orange 140g (1 fruit) 48 7.2
Papaya 140g (1 cup) 60 6.6
Peach 98g (1 med) 28 2.2
Pears 166g (1 med) 33 6.9
Pineapple, raw 155g (1 cup) 66 11.9
Plum 66g (1 fruit) 24 1.7
Prunes 132g (1 cup) 29 34.2
Raisins 43g (small box) 64 20.5
Strawberries 152g (1 cup) 40 3.6
Sweet Cherries, raw 117g (1 cup) 22 3.7
Watermelon 152g (1 cup) 72 7.2

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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8 comments

  1. Dr. Steve Sisskind, i am sure by now someone has pointed out the error in your equation – in line 4 where you state Glycemic Load but intended Glycemic Index. Just pointing this out because it may conduse some folks.

    • Dr. Steve Sisskind

      Hi NontheBayou,

      Thank you for writing in and for posting! And, thank you for bringing this to my attention. My Team and I are currently looking into editing this post and will share the edited version soon. Make it a healthy day!

  2. Hi, could you suggest a some ideas for which kind of veggies & fruit for someone who has lymphoma.

    • Dr. Steve Sisskind

      Hi Phyllis,

      Thank you for writing in and for sharing your concerns with us! I completely understand your concerns and do defer to the wisdom of your doctor at this time. The reason being, while I am confident that most fruits and vegetables are safe for you to take, I am unable to ascertain if your body is able to easily digest these fibers and not react with your treatment plan. The best approach would be to talk to your doctor in order to not only proceed safely but also progress steadily in your recovery. Hope this helps! Have a healthy day!

  3. How do you figure the GL?

    • Dr. Steve Sisskind

      Hi Patti,

      Thank you for writing in and for posting your question! Glycemic Load is calculated by multiplying the amount of carbohydrates in one serving of food by the Glycemic Index divided by one hundred. The Equation is #carbohydrates per serving X Glycemic Load/100 = Glycemic Load. There are lists online that contain both the Glycmic Load and Glycemic Index of common food or cooking ingredients to help those want to keep a close eye on their Blood sugar levels or for other health reasons. Hope this helps! Have a healthy day!

  4. What is the GL for pumpkin (my favourite veg)?

    • Dr. Steve Sisskind

      Hi Lois,

      Thank you for writing in and for sharing your concerns! Pumpkin has a relatively low Glycemic Load of 3 and a Glycemic Index of 75. Hope this helps! Have a healthy day!

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