The Glycemic Index diet (or G.I. diet for short) is your best ally if you’re looking to lose weight and get into the best shape of your life. In fact, most of popular diets out there are based on the glycemic index diet.
Its premise is simple and straightforward: Foods with high G.I. rankings have the most impact on blood sugar levels, thus leading to weight gain and other health problems such as mood swings and diabetes. Conversely, foods ranking low one the G.I. can keep blood sugar levels at bay, thus help you lose more weight, and improve your overall fitness and health levels.
Therefore, here are some of the best GI diet guidelines and practical tips that can help you shed the extra pounds for good and get the body of your dreams.
What is the glycemic index?
The glycemic index is a measure of how different types of carbohydrates affect our blood sugar levels. The G.I. reflects the quality of the carbohydrates in foods. Foods are ranked on a scale of 0 to 100. The higher a food is ranked on the G.I., the more impact it’ll have on your blood sugar levels leading to a drop in energy and cravings for more sugar-rich foods and snacks.
As a result, especially if you’re struggling with weight loss, a healthy balanced diet should be based on low G.I. carbohydrates, lean protein and the good fats. On the other hand, a high GI diet should be avoided—at least until you get down to your desired bodyweight, then you can start reintroducing them sparingly into your diet.
What No Eat
Typically any food ranking 70 or above is a no-deal. High GI foods are swiftly digested by the body, thus cause spikes in blood sugar levels, leading to hunger pangs, mood swings, overeating, weight gain and other serious problems.
As a result, make sure to cut out the “white fluffy” foods like white floor, white pasta, white sugar, white bread. In addition, steer clear of cakes, dried fruits, watermelon, or any other food that may raise blood sugar levels.
What to Eat
On the other hand, foods ranking below 69 have a medium impact on blood sugar levels. For better results, aim for food ranking below 55 as they’ll have the lowest impact and lead to better weight loss results. Low GI foods are slowly digested by the body and converted to glucose gradually, thus leading to balanced blood sugar levels.
The best sources of low GI carbohydrates are vegetables, dried beans, legumes, lentils, cherries, meat and fish.
Practice makes perfect
To get the best results out of the G.I. diet, you need to start practicing the above principles; otherwise you won’t see much improvement. Nevertheless, you don’t need to make a big shift; all you need is incremental progress and in no-time, you’ll start getting the desired results.
Therefore, make sure to start small and build gradually. Any change counts. And as you gain more experience with the G.I. diet, you’ll find yourself doing things you thought impossible before. Just hang in there and never gave up.
About the author: David DACK is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages “Weight Loss By Running” eBook for FREE.
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