Low GI Diet Recipe,
Glycemic Index Diet, Glycaemic Index
All the above mentioned terms: GI, GI Diet Recipe, Low GI Food, Glycemic Index Diet, Glycaemic Index refer to the same concept. Eat foods from the Low Gi diet food groups to promote fast and easy weight loss. The GI, Glycemic Index is a useful tool that measures how fast a particular food is likely to raise your blood sugar. Foods only appear on the GI index if they contain carbohydrates. This explains why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods similar to sausage, chicken nuggets, etc. in a GI list secondary to their flour content.
In 1981, Dr. David Jenkins was researching how different carbohydrate-rich foods affected blood sugar levels in individuals with diabetes. During Dr. David Jenkins research discovered that, contrary to popular belief, many foods high in starch content affected blood sugar levels quite dramatically, while some foods rich in sugar content had little effect on blood sugar levels. Secondary to this research, he developed a scale called the GI, Glycemic index, which essentially ranks foods based on their effect on blood sugar levels.
The Low GI Diet, Glycemic Index, GI Diet Recipe for Promoting Fast, Easy Weight Loss
The GI Index, Glycemic Index, Low GI Diet represents a recipe for fast weight loss - foods with a low GI value slowly release sugar into the blood, providing individuals with a steady supply of energy, leaving them feeling satisfied, feeling full longer, therefore, they are less likely to snack or eat empty calories. In contrast, foods with a high GI value cause a rapid, short-lived rise in blood sugar. This leaves individuals lacking in energy and feeling hungry within a short time, end result individuals snack and consume empty calories. When this pattern is repeated, individuals gain weight secondary to constantly overeating.
The GI, Glycemic Index can be very useful in managing your blood sugars. For example, if your blood sugar is low or it is dropping during exercise, you would prefer to eat carbohydrates that raise your blood sugar quickly. On the other hand, if you want to keep your blood sugar from dropping during a few hours of mild activity, you might prefer to eat extra carbohydrate with a lower Glycemic Index. If your blood sugar tends to spike after breakfast, you would want to select a cold cereal with a low Glycemic Index.
So which food should individuals consume to promote fast weight loss using the GI values? Please refer to the following descriptions of the various GI values along with the Glycemic Index chart represent the GI values for the most popular foods:
Low GI Foods, GI values less of 55 or less
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!
Medium GI Food, GI values between 56 and 70
You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.
High GI Food, GI values greater than 71
Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.
Please note: The above GI Index numbers are compiled from a wide range of research labs, and as often as possible from more than one clinical study. These numbers will be close but may not be identical to other Glycemic index lists. The impact a food will have on blood sugars depends on many other factors like ripeness, cooking time, fiber and fat content, time of day, blood insulin levels, and recent activity. How you cook foods, the degree of processing also affect its GI. Even the structure of the carbohydrate itself influences the GI. For example, processed instant oatmeal has a higher GI than traditional rolled oats used to make porridge. Secondary to the processing, the starch in instant oats is more easily exposed to digestive enzymes, allowing the instant outs to break down and enter the bloodstream more rapidly.
In addition, the overall nutrient content of a food will affect its GI. For example, fat and protein affect the absorption of carbohydrates. This helps to explain why chocolate, which is high in fat, has a low GI value. This also explains why high-fat crisps have a lower GI value than low-fat jacket potatoes. Whole milk also has a low GI value because it's packed with protein and fat. Interestingly, some foods have low GI values because they are packed with fibre, which acts as a physical barrier, slowing down the absorption of carbohydrate into the blood.
So What Is The Best Way to Lose Weight Fast and Maintain The Weight Loss For The Long Term?
Bariatric Physicians, doctors that specialize in weight loss, recommend following a diet that consist of low Glycemic Index food groups combined with the use of diet/slimming pills. Although eating low GI foods will help to reduce an individual's appetite, most individuals on the GI Diet Plan will still feel hungry, therefore, they continue to snack. Weight Loss Clinical Studies have repeatedly shown that individuals that combine diet pills with their GI dieting efforts are two to three times more successful in losing weight than those individuals who try dieting alone. This is why so many doctors recommend using certain diet pills while on the GI diet.
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