One of the most frequent questions from exercisers, as they affectionately caress their paunch, is “How do I get rid of this?"

The hope is that there may be a secret formula that will turn a pot belly into a skillet. The answer is low glycemic foods coupled with smart exercise...but don't expect an overnight miracle.

New research about how our body works has revealed how we can supercharge our sluggish metabolism and win the battle of the bulge.

And the good news is that you don’t have to give up all of your favorite foods, count calories or spend hours in the fitness center.

You may, however, have to unlearn just about everything you thought you knew about eating and exercise.

A recent comparison of the Atkins weight loss program to low fat and U.S. federal guidelines proved that the low carb approach was the most effective. However Dr. Atkins failed to separate the low glycemic foods from those with a high glycemic index.

All carbs are not created equal. Some carbohydrates digest quickly (the low glycemic foods,) flooding your blood with glucose (blood sugar.) Others digest slowly and provide a controlled, steady source of energy.

Glucose is the primary source of energy for our body and energy is good, right? But here's the rub. Too much of a good thing ends up causing some real serious problems.

How high glycemic foods do their damage: Insulin carries a small amount of the glucose to the cells for immediate energy. Some is converted into glycogen and stored in the muscles and liver for later use.

When the glycogen storerooms fill up the over flow is stuffed into fat storage tanks on your belly and other places.

An increase in body fat is only one of the side effects of these glucose excesses. Over time the insulin receptors become desensitized, and this leads to insulin resistance, fatigue, diabetes and heart disease.

The troublemakers on the glycemic index chart are white flour and other refined grains, rice and high fructose corn syrup.

The “good guys" are whole grains, vegetables and legumes, which are lower in sugar, high in fiber and digest more slowly and provide a steady stream of glucose.

Keeping your blood sugar on an even keel has many benefits. Slow carbs not only give you a feeling of fullness for several hours but also keep your blood vessels elastic and supple, reducing the risk of forming arterial plaques that can lead to heart attack or stroke.

Researchers from Australia have created a system of low glycemic foods called the Glycemic Index, that measures how long it takes for various carbohydrates to digest and turn into glucose.

Carbs that our body quickly turns into sugar have a high GI number and those that digest slowly have a low Glycemic Index.

It is important to note that the glycemic impact of a meal can influence how your body digests, absorbs and processes the next meal.

A breakfast of low glycemic foods will keep your blood sugar low and your energy high until lunch time.