The GI Diet

Last Updated: March 3, 2013

The GI (Glycemic Index) diet is a simple, easy to follow weight loss solution that you can follow for the rest of your life. You won’t feel hungry on the diet and you’ll never feel deprived. This helps you stay on track without cheating or giving up on the diet.

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David Jenkins
The diet was created by Dr. David Jenkins. He was a professor at the University of Toronto and he developed a record of the speed at which various foods are broken down by the body. This chat is known as the glycemic index. Low GI foods leave you fuller longer because they take longer for the body to break down. High GI foods are broken down quickly, theGIdietleading to feelings of hunger (be careful to never enter starvation mode).

White Flour
Most of the high GI foods are made with white flour and have been processed to the point that they are hardly recognizable anymore. The essential nutrients have been stripped away, leaving behind a shell of the food’s former self. Some foods that are high on the GI include white bread and pasta.

Which Foods
Conversely, vegetables, fruits, fish and lean meats are low on the GI (these foods are also important in the Mediterranean Diet). They are the types of foods you will want to eat the most of because they will keep you feeling full and satisfied. Eating more low GI foods than high GI foods will lead to weight loss.

Traffic-Light Scale
The GI Diet makes weight loss easy by using a simple traffic-light scale to show you which foods are the best to eat. Red light foods are bad for weight loss, yellow light foods are fine for occasional consumption and green light foods are the ones you’ll want to eat the most of.

Improve Your Health
The color coded system makes the diet incredibly easy to follow no matter where you are or what you’re doing. Unlike other fad diets, the GI Diet will not negatively impact your health. In fact, it will help improve your health by lowering your risk of heart disease, stroke, diabetes and cancer.

An Aasy Diet
The diet is the easiest to follow at home where you have complete control over your eating habits, however it can also be followed while dining out. To determine whether a restaurant meal is low GI or high GI you will want to look at the individual components of the meal. Some popular dishes from chain restaurants have already been rated online and are easy to look up with an internet-equipped mobile phone.

Easy To Adapt To It
The GI Diet is geared towards all different types of dieters. Whether you’re young or old, male or female, the GI Diet can help you lose weight and feel better. The diet is adaptable for your lifestyle and if you can drive a car, you can follow the diet.

GI Diet Food List

apple-foods-listThe GI Diet (Glycemic Index Diet) is a new type of diet that ranks different foods according to their carb content and how quickly the body is able to break them down. When food breaks down, sugar is released into the blood stream. Knowing how quickly sugar is released can help dieters control diabetes, be a good way how to lose weight or just improve their health.

Restricted Foods
While the diet doesn’t specifically forbid any foods, it does discourage the consumption of foods that break down too quickly into sugar. Almost every type of food has been classified and ranked according to the guidelines of the diet, so no matter what types of foods you enjoy eating, you can easily access the database and determine where on the GI list your favorite foods rank.

Which Types Of Foods
The glycemic index can also help you determine which types of foods you should focus on eating. Picking foods that take longer to break down and release their sugars more slowly will lead to greater weight loss and greater control of insulin levels. Read on to discover how 6 common foods rank on the index.

  1. Apples – The glycemic index of an apple depends on the variety that you’re consuming. Some types, such as a Canadian gold delicious, come in around 39. Others, such as a variety from Denmark, rank lower at 28. More importantly, apples contain high amounts of fiber, which will keep you fuller longer while helping to control blood sugar levels.
  2. Cherries – Cherries have a low glycemic index rating of just 22. In addition to their low rank, they also are low in calories and contain a host of healthy vitamins and minerals such as vitamin A, vitamin C and folic acid.
  3. Beans – The glycemic index rank of beans depends on the variety being consumed. Navy beans are a popular variety for dieters. They rank 38 on the index, but contain plenty of nutrients that make them a popular source of nutrients, especially for vegetarians and vegans.
  4. Oranges – Oranges are a citrus fruit. They are loaded with vitamin C, which can help bolster the immune system to keep you healthier. They are also full of fiber, vitamin A, folic acid, calcium and other nutrients. Oranges rank between 31 and 51 on the glycemic index, depending on the variety.
  5. Yams – Yams are like potatoes only healthier. They have a low GI value of just 37 and they are loaded with important vitamins and nutrients such as vitamin B-6 and vitamin C. They also contain a ton of fiber, which can help regulate your digestive system and control blood sugar levels.
  6. Rye Bread – If you find yourself craving bread products, reach for rye. Rye bread is a great alternative to white bread, bagels and other dough products. It’s full of fiber and has a lower GI value than other bread products. Rye bread comes in on the scale at 50, which is higher than many foods, though lower than other bread products.

The best thing about the GI Diet is that you can easily assess the quality of one food over another by comparing GI values. This allows you to quickly make healthy food choices. The GI Diet is a great choice for diabetics, people looking to lose weight or anyone who wants to make a healthy change to their diets.

High Protein GI Diet

The High Protein GI Diet is ideal for losing excess weight and stabilizing blood sugar levels. The diet revolves around eating foods that are high in protein (as does the first phase of the Dukan Diet), but low on the glycemic index. The glycemic index is a tool used to rank foods according to the speed in which they are broken down in the body and the way that sugar is released into the blood.

More Fruits, Vegetables and Whole Grains
grainsDieters who choose the High Protein GI Diet aim to limited starches and added sugars in their diet while focusing on consuming more vegetables, fruits, legumes and whole grains. They also try to consume extra protein, which can slow the breakdown of food. Protein creates the feeling of fullness faster and prolongs the amount of time that you feel full, which leads to a reduction in calorie intake(how many calories does a person burn in a day?).

Food Ranking
The glycemic index ranks foods on a scale of 1 to 100. The lower the food ranks on the scale, the less likely it is to raise your blood sugar. Foods ranking 55 or less are considered low GI and should be the bulk of your carbohydrate choices. Only carbohydrates are ranked on the glycemic index as proteins and fats don’t affect blood sugar very much.

High Protein Diet Studies
High protein diets have been known to lead to weight loss. Health professionals suggest that they only be used for short-term weight loss as they can put a strain on the kidneys. People pursuing strenuous workout schedules (like daily running or swimming for weight loss) often increase protein intake to help promote the growth of lean muscle.

Reducting Of Body Mass
Combining a high protein diet with a low GI diet will result in a reduction of body mass as well as greater control over blood sugar. The diet is ideal for a wide range of dieters including those seeking to lose weight, gain lean muscle or take control of their health.

100-150 Grams Of Carbs A Day
While on the diet, you should aim to consume 100-150 g of low GI carbs per day along with an increased amount of protein. Roughly 35-50 percent of your daily calories should come from protein sources. Choosing lean proteins such as chicken and seafood will limit your intake of fat and reduce negative effects associated with high-fat diets. Visit our how many calories to lose weight page to learn more about burning calories and losing weight.

Great Choice For Most People
The High Protein GI Diet is a great choice for a wide range of dieters. Consider your individual health goals and determine if this type of diet is right for you. There are numerous books and online resources that can help you develop an eating plan to suit your needs. You should aim to be on the diet for 3 to 4 months, during which you should notice dramatic effects.

GI Diet Meal Plan

The GI Diet is a diet plan that ranks foods according to how they are broken down and digested by the body. The plan utilizes the glycemic index, which ranges from 1 to 100 for an easy way to tell which types of foods you should eat. People on the GI diet try to consume mostly foods that are low on the glycemic index.

An important aspect of any diet plan is the meals. Most weight loss diets are difficult to stick to if they incorporate foods that you don’t like or aren’t interested in. Unlike more strict diets that come with pre-designed meal plans, the GI diet allows you to pick which foods you eat, as long they fit into the guidelines.

breakfast-for-dietBreakfast is the most important meal of the day and folks on the GI Diet have plenty of breakfast options. Choose from bran flakes, rolled oats or muesli with porridge. Add in a cup of skim or low fat milk. More popular breakfast cereals rank higher on the glycemic index than those mentioned, so they should be avoided. You can also include some low GI bread or some fresh fruit with your morning meal.

You can customize your breakfast to suit your tastes, as long as you pay attention to the glycemic index value for your selections and work to limit calories. Be cautious when selecting fruit as some popular choices such as watermelon and papaya are surprisingly high on the glycemic index.

Lunch and Dinner
With lunch and dinner you’ll want to create a balanced meal (a good example of a good balanced diet plan is The Zone Diet) consisting of a protein, a vegetable and a starch. Traditional lunch and dinner foods like white rice or mashed potatoes can have higher glycemic index values than you would think, so you’ll need to keep an eye out for hidden pitfalls such as these.

For the protein portion of the meal, lean meats such as skinless chicken are good choices. Seafood is another low GI food that you can incorporate into your meals.

For dessert, try a delicious flavored yogurt instead of an ice cream. Yogurt can be frozen to create a cool treat, or it can be blended with fresh fruit into a treat that will calm your cravings and still be low GI.

Of course, you’ll likely get hungry between meals, so it’s important to have a stash of low GI snack foods on hand. Peanuts, walnuts and hummus are all low GI foods, so choose these types of snacks over others.

In addition to eating low GI foods, people on the GI Diet also need to be sure to drink plenty of water. Water is essential to keep your body operating at its peak condition, so hydrate well and often. When you gain too much water weight, learn how to lose water weight to lose it.

With a little luck and some creativity, you can live a low GI lifestyle. The benefits of eating well will last you a lifetime!