glycemic index diet
The glycemic index diet or GI diet is gaining a reputation as a healthy way to lose weight. While this is a way of eating rather than a diet, more people are following the GI diet in order to lose weight.
Many doctors agree that the GI diet, if followed correctly, can be a great way to lose weight, especially for those who struggle with conventional low calorie diets or who have trouble controlling their appetite.
The GI diet is similar to the low carbohydrates diet, but not so strict and is focused on specific carbohydrates. It is focused on the proper timing of the two basic types of meals – a carb and protein meal.
Scientific facts behind the timing and types of meal makes the GI diet a potential way to lose fat, in safely and relatively quick way.
GI diet is based on the control of blood sugar levels and insulin
Insulin is a hormone that helps regulate blood sugar levels; in fact it lowers blood sugar levels by stimulating cells to absorb the excess sugar from the blood. The problem is that insulin causes fat cells to take up excess fatty acids from the blood. You often eat meals that consist of sugar and fat, so if the meal consists of foods with a high glycemic index then the fat from the meal can be easily stored on your hips.
There is an established theory, if one can control insulin levels – they can control how much fat the body will store from each meal. The fat can be stored only when insulin is present, and the insulin is released only when the blood sugar levels rise. Carbohydrates in food raise blood sugar if absorbed too rapidly. The types of food that cause rapid absorption of sugar are those with a high GI index.
The glycemic index ranks foods by assigning them a number from 0 to 100. The number indicates the speed at which food raises blood glucose levels during its absorption. The higher the value, the quicker the sugar is absorbed. High GI foods has a value of 70 or more. GI value between 56 and 69 is considered moderate, and foods with a GI of less than 55 are considered a food with a low GI index.
Foods with a low glycemic index are the best because they are more easily digested and help provide a steady supply of energy over a period of several hours. They also make you feel fuller longer. One good example of a low glycemic index product is the WonderSlim Aspartame Free Pudding-Shakes. The best flavor is chocolate and they really do help to keep you feeling satisfied throughout the day.
Is the GI diet complicated?
The GI Diet sounds simple, because the food is generally chosen from a list of low GI, but it gets complicated when you are preparing a meal of several different ingredients. The idea is that most of the items which make up a meal have a low GI, so that the overall GI of the meal falls within the low to medium range.
Foods in the GI diet are divided into: red (which you must avoid, such as white bread, sausage or full-fat dairy products), yellow (which you can eat in the maintenance phase of weight, such as non-fat cheese, bananas, corn or beans from a can) and green (which are recommended, such as eggs, fish, chicken, low-fat milk and yogurt, apples, oranges, most vegetables or brown rice).
Benefits of GI diet:
- You can enjoy the delicious food, and limit the storage of fat.
- You can enjoy your favorite foods and lose weight with it.
- Increased energy and feeling good.
- Control of blood sugar levels.
- Fewer feelings of hunger.
- Fewer need for sweets.
- Less feeling bloated after meals.
- The ability to eat more if you want.
- Reduced risk of diabetes and other diseases.
- There are no strict caloric restrictions.