Here is a full or nearly so. This is to distinguish between good and bad carbohydrates through the glycemic index (GI). This tool measures the impact of food on blood sugar, ie the level of sugar in the blood. To slim down, you must select low GI foods. Explanations ...

The advantage of this scheme is that it does not feel the sensation of hunger. Indeed, even if we always eat in reasonable quantities, you can eat 3 bread buttered toast in the morning ... But be careful not any pain. This is to choose their food.
Glycemic index and glycemic load

Regime IGPour help you avoid foods with high blood sugar, you may refer to the glycemic index (GI) or more precisely to the glycemic load (GC). While the glycemic index is a measure of the quality of carbohydrates, the glycemic load considers the quantity of carbohydrates in the diet or a portion of food, which is more accurate.

The glycemic load is calculated per unit and 1 unit corresponds to 1 g of glucose. But the index remains a basic reference (IG glucose being 100, a GI> 70 is high, a GI between 50 and 70 is moderate and IG <50 is low).
Landmark: foods high in GI ...

Sugar (white or red, honey, maple syrup ...), white flour (white bread, overcooked pasta, white rice, muffins, pastries, breakfast cereals refined and sweet), potatoes (especially mashed and chips) and all soft drinks (soda, fruit juice industry ..) have a high glycemic index.

A high consumption of these foods leads to an increase in blood sugar. The body then releases a dose of insulin; the hormone may trigger weight gain.
The low-GI foods

A diet of low GI foods your body learns to use fat as an energy source. A focus therefore grains and mixed (multi-grain bread, or basmati rice, pasta cooked al dente ..), green vegetables, lentils, beans, oats, muesli, fruit in its natural state, sweetness extracts natural (agave syrup plant Stevia Pacific, dark chocolate over 70% cocoa ...).

Namely, garlic, onion and shallots, help reduce peak insulin. The goal: not to exceed 80 units GC / day. For info, carrots bring in two, 22 pancakes, salmon and 0 lasagnes 30.
The example of breakfast

"By taking a bowl of cornflakes with milk and a glass of orange juice, it already comes with a glycemic load of 33, half of what we should eat! Against For if you take 3 slices of bread cereal with butter, honey and orange, the charge is only 21, "says Anne Dufour, author of The CG minceur regime.

The glycemic indexes of foods we eat directly influence our waistlines. But good news, many low-GI recipes are delicious and tasty. To your furnace!