The nutrition system based on controlling carbohydrates receipts called glycemic index diet: It allows you to quickly lose weight without causing harm to the body.
Diet with a low glycemic index foods: essence, the benefits and features
The glycemic index (GI) - a measure of the speed of fission products to the further formation of the primary energy source - glucose.
The higher the glycemic index of the product - the more rapidly digested and glucose is the formation of fatty deposits.
Talking about what is on the glycemic index diet, should take into consideration all its stages:
- In the first stage we have to eat foods with a low GI, and at that time is the most active fat burning. Duration - two weeks or more, until the desired result is achieved;
- In the second stage glycemic index diet meals are resolved with an average GI to consolidate the results. Duration is also not less than 14 days;
- The third stage is the output, and at this time permitted high GI foods, but in small quantities. The diet should be based on foods with middle- and low-index.
What are the features of a diet with a low glycemic index:
- Its menu consists of a low-calorie foods, so weight loss is achieved due to the fact that the body produce more energy than it receives;
- All simple carbohydrates are replaced by the complex.
Advantages diet based on the glycemic index impressive of all dieters:
- Even in the first stage starvation practically impossible, since it is based on principles of nutrition;
- This method helps to enhance metabolism, improves bowel and has a favorable effect on the functioning of internal organs, so it can be used all my life;
- The nutrition system is suitable even for pregnant women and nursing mothers, as well as those who suffer from chronic or serious illnesses.
Perhaps the only drawback is the fact that throughout the weight loss glycemic index diet foods will have to consult with the special GI table, but after some time to get accustomed to this.
How much can you lose on a glycemic index diet
It is worth noting that this method of weight loss is not fast, so for a month of its application can throw no more than 10 kg. This figure also depends on physical activity and energy intake - it should not be higher than 1700 kcal per day.
Glycemic index diet for weight loss: compliance rules, menu, table, recipes
Terms glycemic index diet for weight loss:
- It is best to give preference to products with low GI and high nutritional value, and not vice versa;
- It is not recommended to use fried food: it is best to cook, bake or eat fresh salads;
- Water increases the rate of excretion of excess fluids, but drink it in such volumes as often stated in other techniques, is not necessary.
Low glycemic index foods
Foods with a high glycemic index (GI of 70 and above)
|Toast of white bread||100|
|Gluten-free white bread||90|
|White (glutinous) rice||90|
|Carrots (boiled or stewed)||85|
|Free sugar popcorn||85|
|Rice pudding with milk||85|
|Muesli with nuts and raisins||80|
|Rice porridge with milk||75|
|Lasagna (from soft wheat)||75|
|Chocolate bar ("Mars", "Snickers", "Twix" and the like)||70|
|Sweet drinks ("Coca-Cola", "Pepsi-Cola" and the like)||70|
|Noodles of soft wheat||70|
|Risotto with white rice||70|
Products with an average glycemic index (GI of 50 to 69)
|Beetroot (boiled or stewed)||65|
|Black yeast bread||65|
|Muesli with sugar||65|
|Potatoes cooked in their skins||65|
|Whole wheat bread||65|
|Pasta with cheese||64|
|Pancakes from wheat flour||62|
|Pizza on thin wheat dough with tomato and cheese||61|
|Ice cream (with sugar)||60|
|Cocoa powder (sweetened)||60|
|Sweet corn, canned||57|
|Grape juice (sugar free)||55|
|Cranberry juice (sugar free)||50|
|Pineapple juice without sugar||50|
|Brown crude rice||50|
|Apple juice (without sugar)||50|
Foods with a low glycemic index (GI of 49 or less)
|Cranberries (fresh or frozen)||47|
|Grapefruit juice (sugar free)||45|
|Canned green peas||45|
|Brown basmati rice||45|
|A toast of wholemeal bread||45|
|Whole grain breakfast cereals (without sugar and honey)||43|
|Pasta, cooked "al dente"||40|
|Carrot juice (sugar free)||40|
|Wild (black) rice||35|
|Meat and beans||35|
|Fresh green peas||35|
|Chinese noodles and vermicelli||35|
|Soy sauce (without sugar)||35|
|Ice cream with fructose||35|
|Compote (without sugar)||34|
|Jam (no sugar)||30|
|Cottage cheese low fat||30|
|Blueberries, cranberries, blueberries||30|
|Dark chocolate (70% cocoa)||30|
|Milk (any fat content)||30|
|Peanut butter (no sugar)||20|
|Hazelnuts, pine nuts, pistachios, walnuts||15|
|Salty and pickled cucumbers||15|
|Tofu (bean curd)||15|
|Parsley, basil, vanilla, cinnamon, oregano||5|
Low glycemic index diet: Menu
You can use this example to the right to make your own menu:
- For breakfast we eat oatmeal with berries with the addition of a low GI, drink green tea;
- After 2 hours, a snack dates;
- Lunch soup with vegetable broth, eat a salad with sausage;
- Afternoon snack citrus juice;
- For dinner, leave vegetable salad.
Montignac Diet on Glycemic Index
French Diet Montignac M. dietitian for weight loss is recommended to eat as follows:
- We have breakfast any fruits with a low GI, as we eat low-fat yogurt;
- At lunch consume protein foods: cottage cheese, boiled eggs, yogurt, chicken;
- Lunch grilled fish and salads of vegetables;
- Afternoon snack with yogurt;
- We have supper at the latest 19.00 boiled beans and meat.
Glycemic index diet recipes
The recipe for stewed chicken with mushrooms:
- Cut into pieces of chicken, onions shinkuem, spread all on a buttered pan;
- Next, add the peeled and chopped mushrooms, salt and pepper, fry 5 minutes;
- Add 100 ml of water, cover with lid and simmer for 15 minutes.
Recipe for vegetable salad:
- Tear hands lettuce, sliced tomatoes, cucumbers and greens;
- Mix all dressed with olive oil and mustard sauce.
- Fill with water to 300 grams of lean meat, put the stew;
- Chop and fry the onion, carrot, tomato and pepper;
- Shred cabbage, cut into bars potatoes, spread them in a ready-made broth;
- After 10 minutes, add to the pan roasting, parsley, bay leaf and spices;
- Boil 5 minutes, then turn off.
Losing weight on a low-glycemic index foods: reviews, the results of losing weight
Doctors in most cases favor food with a low glycemic index, but the duration of the first stage should not be more than three weeks. This is due to the fact that the human body still needs slow carbohydrates, which limits this technique.
As a result of diet on the basis of the glycemic index of the products can be substantially reduced weight as well as to stabilize and improve the metabolism of the bowels. In order to continue to not score dropped weight, you must eat at the table of products with an average GI, occasionally allowing himself to eat any food with a high GI, and further to do fasting days.
Out of glycemic index diet is happening even in the third stage, when the allowed foods high in GI, while eat only it is not recommended.