Oh, thanks for writing! Yes, for example I use mayo at home as a salad dressing (Hellmans only!), but if I'm out at a restaurant I will always use Ranch and/or have some cheese with my meal. I do try to keep my calories low and my SATISFACTION high - this has been the KEY to my weightloss. I once lived by the "lots of fat and protein" mantra of Atkins, and yes, I needed to during the first few years - but now, I believe ADEQUATE amounts (or what I call "just enough" amounts - are not only more appropriate for me, but actually keep me at my goal weight without any deprivation or carbohydrate cravings.
There are many books on the glycemic index and I suggest you read one or two of them. The best ones are -
The New Glucose Revolution: The Authoritative Guide to the Glycemic Index--the Dietary Solution for Lifelong Health -- by Jennie Brand-Miller, et al; Paperback
Buy new: $11.17 -- Used & new from: $8.95
2. The New Glucose Revolution Pocket Guide to the Complete Glycemic Index Values -- by Jennie, Ph.D. Brand-Miller, et al; Paperback
Buy new: $6.95
3. The Glucose Revolution Pocket Guide to the Top 100 Low Glycemic Foods -- by Kaye Foster-Powell, et al; Mass Market Paperback
Buy new: $5.95 -- Used & new from: $3.73
Basically, the less processed the food, the more fiber - and protein is in the food - and the slower it is digested (the slower and LOWER it raises your insulin levels, the lower the glycemic index.
But don't be fooled. There is also the Glycemic LOAD factor.
http://www.drmirkin.com/nutrition/9566.html
This you can learn. It is taking into account the amount of carbohydrates in ONE serving of a food. So if a food has a very high glycemic index (like carrots) however carrots have a very LOW carbohydrate content PER SERVING, you'd have to eat like 3 pounds of carrots to have the insulin effect equal to (for example) sugar by the way.
Sound complicated? Don't let it all intimidate you. Just go here:
http://www.mendosa.com/gi.htm
and read all you can. Also :
http://www.mendosa.com/low_carb_low_gi_foods.htm
----------When it comes right down to it, staying low carb means keeping your insulin levels in check. This can be done by combining low carb AND low glycemic foods - get your FIBER, get your PROTEIN and get enough CALCIUM (that's where yogurt and sardines come in - love them!)...studies show that bodies low in calcium will refuse to lose body fat also:
June 2000 OMR Press Release
--------------------------------------------------------------------------------
June 12, 2000. The June issue of OBESITY MEDS AND RESEARCH NEWS will be on-line next week. Here's a look at our two main stories for the June issue:
Calcium and obesity. Everyone knows that the stars in those "Got milk!" ads have healthy bones and teeth. Could it be that the calcium in milk also keeps them thin? Recent epidemiological studies indicate that high calcium diets stimulate fat metabolism. In June we will cover abstracts from several recent meetings, recent research, in addition to a brand-new published study on calcium and adiposity. -----
http://newsnet.byu.edu/print/story.cfm/39390
Dietary Calcium Reduces Body Weight
Reference:
Heaney, R.P., Davies, K.M., Barger-Lux, M.J., "Calcium and Weight: Clinical Studies," Journal of the American College of Nutrition, 21(2), 2002, pages 152S-155S.
Summary:
The following information is available at Pub Med and was not written by Atkins professionals.
Data from six observational studies and three controlled trials in which calcium intake was the independent variable (and either bone mass or blood pressure the original outcome variable) have been reanalyzed to evaluate the effect of calcium intake on body weight and body fat. Analysis reveals a consistent effect of higher calcium intakes, expressed as lower body fat and/or body weight, and reduced weight gain at midlife. Similarly, studies relating nutrient intake to body composition report negative associations between calcium intake and body weight at midlife and between calcium and body fat accumulation during childhood. There is a fairly consistent effect size, with each 300 mg increment in regular calcium intake associated with approximately 1 kg less body fat in children and 2.5-3.0 kg lower body weight in adults. Taken together these data suggest that increasing calcium intake by the equivalent of two dairy servings per day could reduce the risk of overweight substantially, perhaps by as much as 70 percent.
----------------------------See? Each meal I just look to see if there is PROTEIN, FIBER from only LOW GLYCEMIC carbs (and not more than 1-25 carbs per meal - and some/not tons of FAT AND calcium in the form of broccoli, sardines, yogurt or cheese.
It's a no brainer. I eat, I wash my dishes and I go. All food I eat must be REAL food, nothing "boxed" or processed/think buy foods at the walls of your supermarket/not boxed on the shelves as much as possible - REAL lean meat/proteins, veggies, whole grain breads, yogurts, fresh fish....sounding good? Sounding healthy? No, I don't eat fruit, even fructose is one of the lowest glycemic index sugars out there - oh, maybe a handful of berries or two once in a while, but thats it. And I'm happy.
Want to know more? Just ask.
Enjoy