In Phase 4 you very gradually introduce small amounts of starches and sugars into the diet.
I think that it is important to know a bit about how Carbs work when starting Phase 4:
Once the starchy or sugary food is digested and converted to glucose (sugar), the glucose then enters the bloodstream and the level of blood-glucose rises. This induces the pancreas to secrete insulin into the blood which "mops up" the glucose and helps convert it into the storage-type of carbohydrate, called glycogen, which is deposited in the liver and in the muscles.
When the liver and muscle glycogen stores are full, any extra glucose is converted into fat. This adds to fat stores.
When choosing which starchy and sugary foods to add first:
I make sure it is a “complex carb” or that it has a low “Glycemic index: GI” (GI food list bottom).
COMPLEX CARBS
Carbs can be ‘simple’ or ‘complex’. Simple carbohydrates are quickly digested and release sugar quickly into the bloodstream, whereas complex carbohydrates are harder to break down and gradually release sugar into the bloodstream. Examples of simple carbohydrates are lollies, soft drinks and juice. Examples of complex carbohydrates are whole grain bread, vegetables and fruit.
P4 TIPS
1) Where to begin? With high-fiber options, Starchy veggies, Beans and legumes and fruits (Low GI Food). Start by adding one new food per day and then by the second week you can start adding two and by the end of P4 you can be adding three new foods.
I recommend you to start with Low Glycemic Index foods and slowly (depending on how your body reacts) work your way to the Intermediate and High Glycemic Index foods.
High Glycemic Index foods should be taken with caution because they are linked to overeating and Obesity. High Glycemic Index foods cause an over production of insulin and then we get cravings for simple sugars and high glycemic foods.
2) Take Acetyl L-Carnitine. This helps turn fat into fuel.
3) Walk for one hour, outside, every day. This way you will ‘burn’ the carbs and they won’t store them as fat. A daily exercise work out also helps to improve blood-glucose management reduces hunger and boosts health.
4) Use organic raw apple cider vinegar as often as possible. Taking of one or two teaspoons of apple cider vinegar in a glass of water before each meal reduces the craving for sweets and foods containing salt and fat; increases your body's metabolism thus burning more calories; helps you maintain a feeling of well being which is an important factor in weight loss and staying healthy; helps to balance the sodium in your diet, and to minimize retained fluid.
5) Drink organic Yerba Mate tea, chamomile tea, Wu Long tea, and green tea.
Green Tea: stimulates the body to burn calories and decreases body fat.
Yerba Mate: raises metabolism and regulates appetite.
Chamomile: helping to combat stress, depression and insomnia.
Wu Long: increases the rate of fat oxidation and increases the metabolic rate.
6) Take digestive enzymes with food. Digestive enzymes help digesting fat, protein and carbs.
7) Add any type of vinegar to any meal; it lowers the Glycemic load by one third.
8) Probiotics: Cravings that can't be denied like that are usually caused by Candida. Take probiotics to replenish your gut flora so that Candida doesn't overgrow.
9) How much carbs a person includes in their diet is entirely dependent on their activity levels.
10) Eat new carbs with at least 2 hrs in between. My theory is that eating too many carbs at once and not burning them will lead to fat storage.
11) Avoid eating starchy carbs and very sweet fruits late in the day: As the day progresses, your insulin levels are less sensitive which means you have an easier time converting carbohydrates into fat stores; Your body is basically sedentary and little energy is being used.
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