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The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Why the GI Diet is the Easiest and Best All-Around Weight Loss Method
The G.I. diet is not based on army food, but is all about the glycaemic index, which is a measure of the speed that any given food is broken down in the body and turned to glucose, the body's energy source. High GI foods break down easily and quickly, whilst low GI foods take longer to digest and leave you feeling fuller for longer.
Low GI foods help to curb the appetite and to stabilise blood sugar levels because of this slower digestion, and are therefore to be preferred in the main, over high GI foods. Certainly if you are trying to lose weight, or even if you just want to eat healthily, you would do well to major on low GI foods. High GI foods have an destabilising effect on blood sugar levels because they are so quickly absorbed that they cause a rapid rise or spike of blood sugar, forcing the insulin mechanism into play to mop up excess glucose, which then gets stored as fat. There is a tendency to gradually put on weight because of this, and also there is a danger that the insulin system will not be able to cope, and diabetes type 2 sets in.
The GI diet has the advantage that you do not feel hungry all the time, which is a major problem for some dieters, and you don't have to count calories. The diet is straightforward to follow because foods are categorised quite simply in terms of a colour code. Red means stop, or don't eat that food. Yellow means proceed with caution, i.e. moderation, and green means go ahead and eat this food.
Low GI foods in the main are fruits and vegetables, but also include wheat germ, whole meal flour, oat cereals, beans of all kinds, avocados, and most nuts and fruits.
Most experts agree that you are also allowed, indeed should add in, lean animal and fish protein, such as lean steak, chicken, turkey, salmon, and trout. These are all good sources of protein which is essential for health and repair of the body. Oily fish bring the added benefit of omega-3 fatty acids too.
The GI diet has a lot in common with the Mediterranean diet with its emphasis on fresh fruit and vegetables, olive oil, and meat and fish. It is not complicated as some diets are, so should not lead to frustration and giving up after a short time. It encourages the consumption of "good" carbohydrates which are nutrient-rich, and cuts out junk foods.
If you think of low GI foods as natural healthy foods that have not been processed or refined, then you will not go far wrong. Try to avoid processed foods of all kinds as much as possible as these are almost always full of refined carbohydrates, and relatively low in nutrients.
Author Rob Esmund is a retired health professional with an interest in nutrition and weight loss. He has researched diligently and writes extensively on the subject. View his blog for further information on weight loss and various aspects of keeping well.
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