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The Low GI Diet Plan
By Anthony Lee 
Everyone knows there is a link between obesity and diabetes. In fact, 80% of those that suffer from Type 2 diabetes are obese. Both are key indicators of possible insulin resistance and the only way to stop this from happening is by following a low GI diet plan.
Although there are many causes of obesity and insulin resistance, experts believe that a diet plan is necessary because of the overconsumption of refined high GI carbohydrates. These foods cause a rapid rise in blood glucose thus triggering excessive amounts of insulin to be released into the pancreas to cope with the glucose.
Over time, this will cause the body's cells to be resistant to insulin. When this happens, the pancreas won't be able to produce this anymore which facilitates to obesity and increase your chances of heart disease.
The solution is the low GI diet plan. In general, this means reducing our intake of refined carbs and sugary foods and substituting this with healthy carbs. You will reduce the amount of meat products and change these with wheat products, low fat diary foods, fruits, beans and vegetables. A study shows that cutting down will improve insulin sensitivity and together with exercise, can help you lose weight and maintain a healthy lifestyle.
Since not everyone knows what products are low in glycemic levels, the best thing for you to do is to consult a dietitian. This professional can teach you how to live a healthier life apart from reading books and magazines that also offer similar advice.
The plan does not involve only what you eat but also how you do it. You must avoid leaving a lengthy time between meals because once your blood sugar levels are low and you feel weak, you may be tempted to eat foods that are not within the low GI range.
You can't eat just one type of fruit or vegetable because you will eventually get tired of it. You can prevent this by swapping them around or preparing it differently.
In summary, the diet plan is all about insulin and controlling your blood sugar levels. This can only work once you know which foods have a low GI level which will provide you a steady supply of energy over the next few hours so you won't be tempted to go for a snack in between meals.
For diet tips to lose weight, visit http://www.burn-fat-lose-weight.info
Article Source: http://EzineArticles.com/?expert=Anthony_Lee
Getting Ready to Change to a Low Glycemic Index Diet
By Jenny Taglia
Now that you know why having a low glycemic index diet or low GI diet is better for your health and appearance, here comes the next step. Making that change. Making the actual change may seem like a daunting, if not impossible, task. Especially if you love all things sweet or carbo-loaded.
Do not worry though because once you get to that point wherein you are actually into the program, you will look and feel so much better that you'll wonder why it took you so long to do so. But the hardest step is actually making that change.
Why Stepping Up Is So Hard
The number one reason why you will have a hard time making that step is because you are so used to a certain diet, albeit an unhealthy one.
As with anything in life that is difficult to achieve, you have to really desire it. This will ensure that you will stay on this path, even if the going gets tough.
There are several ways to implement a diet change in your life, and it really depends on the type of person you are. Some work best with drastic changes, while others prefer a gradual change.
It is just a matter of deciding which method you prefer.
Going Cold Turkey
Introducing a drastic, quick change in your diet is often what people try, because it eliminates bad habits right now. However, many people consider it like going 'cold turkey' from bad foods.
One technique is to throw or give away all the high GI food around you. Just don't eat them all at once! Prepare your checklist of low GI foods and buy only that.
Then you can start living your new lifestyle of healthy cooking and eating with the low GI foods that you bought.
Going Slow
Others prefer to go slow and steady. But for some, deciding to go slow just makes them susceptible to cheating and putting off the big change.
But this technique can be quite effective if done correctly. The first and necessary step is to incorporate low GI foods into your diet a little at the time. When you start to see the benefits of this, you will want to go all out.
Why Make the Change?
Regardless of which technique you choose, you have to do it. Do not think of it as a painful procedure, but one that will lead you to a better you.
Make sure that you're ready for the change you're implementing when you make the choice to eat low glycemic index food, and stick to the plan. Not only for your health, but really for the quality of your life.
Jenny Taglia is fascinated by health, nutrition and weight loss. For more great information on the Glycemic Index for losing weight and keeping it off visit http://www.glycemicindexhealth.com/ or check out her e-book at http://www.glycemicindexhealth.com/tips/
Article Source: http://EzineArticles.com/?expert=Jenny_Taglia
Low GI Diet Foods
By Anthony Lee
The glycemic index or GI is a way of ranking the types of foods which contain carbohydrates that affect your blood glucose levels. If the GI score is 55 or less it is low, if it is 56 to 69 it is medium and anything above 70 is high. The lower the score, the better and here is a list of low GI diet foods.
These low GI foods include bread as long as it is whole grain or stone ground, 100% percent bread, pumpernickel or rye bread. Oats, cereals, rice, pasta, couscous, noodles, beans, lentils, dried foods, nuts, canned fish, frozen vegetables, oils, condiments, fat free dairy products like yogurt, reduced fat cheese, reduced fat ice cream, eggs, fresh fruits or vegetables, fruit juices and bottled water.
But how do you know if the food you are eating is a high or low GI food? The basis for this depends on how fast the body breaks down these foods that will soon enter the blood stream. The longer it takes the body to break down means that what you are eating has a low GI or glycemic score.
What happens to someone who sticks to low GI foods? Keeping the glucose levels to a minimum will reduce the need for a patient to be injected with insulin that was once produced by the body. The failure to do so can cause long term and sudden complications to an already present problem.
Some experts have said that taking preventive measures now is good for those who don't want to develop diabetes in the future.
Sadly, this is easier said than done outside the lab because these numbers vary if certain ingredients are added, the manner to which they are cooked and how ripe is the fruit. But this should not stop you from consulting a dietitian about low GI foods because this person can give you advice for your personal circumstances.
Is a low carb diet plan the same as a low GI diet plan? The answer is no because the low GI diet plan simply advises the type of carbohydrates you should eat. The lower the GI score, the better and should you lose some weight along the way, then good for you.
It should be pointed out that is backed up by years of clinical research so you will be able to reap the benefits of healthy carbohydrate without the blood glucose problems and other health risks associated with high levels of GI carbs.
For diet tips to lose weight, visit http://www.burn-fat-lose-weight.info
Article Source: http://EzineArticles.com/?expert=Anthony_Lee
Low Gi Diet or Low Carb Diet - Which One Is Best?
By Lee Dobbins
These days, most everyone has heard of low carb diets such as the South Beach and Atkins diet but the GI or glycemic index diet is a fairly new name on the diet scene. While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.
A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.
Although a low GI diet might not be one that you've heard much about before, it has actually been around since the 1970’s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates – “good carbs” have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). “Bad carbs” have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.
In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really can’t fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.
While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low gi.
So which diet is best?
Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a gi diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low gi. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.
Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.
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