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The Glycemic Index Diet Plan And Its Benefits For Weight Loss

IF YOU have diabetes or need to lose weight, the Glycemic Index Diet Plan (or the Low GI Diet as it is often referred to) might be just the solution you’re looking for.

The low GI diet is based on a diet plan that was developed in the 1980’s as a way for diabetics to better control their blood glucose levels and subsequently manage their diabetes.

It was discovered that the low GI diet had a wonderful side effect - efficient weight loss.

Since that time, the Low GI Diet has become quite popular with non-diabetics as well. Individuals on the low GI diet claim weight loss as well as retaining more muscle. Many people report the diet helps them to shave off weight in critical areas as well, including the stomach.

What Is Glycemic Index?

Under the low GI Diet, foods are divided into three categories based on how they rank on the glycemic index. 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. 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 allowable on the low GI Diet Plan include broccoli, tomatoes, cauliflower and other fruits as well as whole grains. Legumes are also allowable. Some foods rank in the middle range, including bananas and apricots.

The Low GI Diet Plan And Weight Loss

Phase One - Eat Only Low Glycemic Foods (3 to 6 months)

When dieters first start the eating plan they are in what is known as Phase One.

Under this phase, dieters are encouraged to 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 to lose weight. Dieters should plan to be on the first phase of the diet for about three to six months depending on how much weight they want to lose.

Phase Two - Include Medium Glycemic Foods In Daily Diet

After that time period, the individual may then advance to the second phase, which is the weight loss maintenance phase. In this phase, you may eat low as well as medium foods according to the glycemic index.

Complement Diet Change With Exercise

It is important to understand that exercise is an important component in both phases of the diet plan in order for it to work effectively.

The low GI Diet by itself is not a complete solution for weight loss.

Making Lifestyle Changes For Weight Loss

You must be dedicated to participating in an active and healthy lifestyle. It should also be understood that this is not a diet in the true sense of the word but rather a change in lifestyle. If you abort the diet plan after losing weight and 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 diet plan is that it is not as restrictive as many other diet plans.

Choose Good Carbs

For example, you can have some carbs on this diet as long as they are good carbs and 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 then usually find something on any menu which is acceptable according to the low GI Diet 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 GI Diet plan there is no such problem because proteins from vegetables can replace meat.

With time and dedication the the low GI Diet Plan has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle.

Recommended Resources:

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