If you have diabetes or you need to lose weight, a low glycemic diet plan might be just the solution you’re looking for.
The Glycemic Index is based on a diet plan that was developed in the 1980s as a way for diabetics to better control their blood glucose levels and subsequently manage their diabetes.
It was discovered that the diet plan had a wonderful side effect: efficient weight loss. Since that time, the Low Glycemic Diet (as it is often referred to) has become quite popular with non-diabetics as well, which is one of the reasons I like it.
You are able to lose weight as well as retain more muscle.
You basically are able to shave off fat in critical areas as well, including your stomach.
My experience with this program has been that I lose inches before weight. I know you may be thinking that you want to lose weight too, but hear me out.
Typically when we lose weight, we lose 50% muscle and 50% fat. Then, when we reach our weight goal, we cannot go back to our old eating habits or we will more readily gain the weight back. We have less muscle (unless you did some strength training), so we cannot effectively burn as many calories.
Weight comes back easier. Not what we want to happen.
With a low glycemic diet, your body releases more fat than muscle. Muscle weighs more than fat, so we lose inches before pounds.
Not only is this a great eating plan for fat loss, diabetes and balancing blood sugar, but it is also one of the best plans for a healthy lifestyle.
So, here is how it works: foods are divided into three categories based on how they rank on the glycemic index (GI) scale. The scale is a represenatation of how fast a food converts to sugar in your blood stream.
For instance, a white potato is high glycemic and converts to sugar in your body very quickly, while a sweet potato is low glycemic and converts to sugar very slowly.
That makes the sweet potato a better food choice for maintaining energy levels and blood sugar levels.
Following the low GI diet, I lost over 20 pounds of fat in less that 3 months, which is quite an accomplishment for me. I now eat this way most of the time and benefit greatly from it with increased energy, better sleep and less stress.
The glycemic index ranks foods according to how quickly the body is able to digest them. Foods that are processed more quickly by the body rank higher on the Index while foods that take longer to be digested by the body rank lower on the scale.
The idea is to base your diet on foods that rank in the low to medium range by eating foods that rank high on the Index sparingly.
Some of the "low" foods which are allowed on a low glycemic diet plan include broccoli, tomatoes, cauliflower and other fruits as well as whole grains and legumes. Some foods rank in the middle range, including bananas and apricots.
When you first start the eating plan, eat only foods which are low on the glycemic index in order to lose weight.
These foods are low in calories and high in fiber which makes it easier for the fat to fall off.
Plan to be on this part of the program for about three to six months, depending on how much weight you want to lose.
After that time period, you can move onto the weight loss maintenance phase. In this phase, you may eat low as well as medium foods according to the glycemic index.
As always, exercise is an important factor in both phases of the Low Glycemic Diet Plan in order for it to work effectively.
The Glycemic Index Diet plan by itself is not a complete solution for weight loss. You must be dedicated to participating in an active and healthy lifestyle.
But since you will have more energy from eating in this fashion, guess what: you will be more active.
Understand, this is not a diet in the true sense of the word, but rather a change in lifestyle.
I truly believe this is one of the healthiest eating programs that you can have for yourself. There are so many other health issues that it can help with, such as diabetes and high cholesterol.
If you return to eating large amounts of highly processed and refined foods, it is quite likely that you will regain weight, particularly if you are not exercising on a regular basis.
One of the major advantages of this eating program is that it is not as restrictive as many other diet plans. For example, you can have some carbs on this diet as long as they are good carbs, because they rank low on the glycemic index.
In addition, it is perfectly okay for you to eat out.
Once you have become familiar with which foods rank low on the index you can usually find something on any menu which is acceptable according to a low glycemic eating plan.
Vegetarians frequently find that many low carb diets do not work well for them because they place a strong emphasis on meat. With the Low Glycemic Index Diet plan there is no such problem because proteins from vegetables can replace meat.
With time and dedication, the Low Glycemic Diet plan is quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle.
If you would like to have some help with a glycemic diet program, you can certainly contact me for a personal consultation.
But if you would rather do it on your own, I would like to suggest the 21 Day Sugar Detox. It's a great resource that will hold your hand through the program and help you understand how it all works.