Unleash the Power of the Glycemic Index Diet
The Glycemic Index diet has a very technical sound to it. Wow… it must be super complicated.
It is actually a very simple diet that is based on one principle. You need to eat foods that do not spike your blood sugar levels. This is a very effective diet for those having diabetes. It’s also good for those who struggle to lose weight.
But what is a glycemic index?
It’s a system where foods are categorized according to how they affect your blood sugar levels. Usually, foods containing simple carbohydrates or sugar will spike your blood sugar levels. These foods are said to have a high GI. This will lead to the body releasing insulin which in turn will be stored as fat in the body.
By minimizing these blood sugar spikes, you’ll be preventing the body from storing fat unnecessarily.
How does that make it into a diet?
The glycemic index diet is based on eating foods that have a low glycemic index. There are many popular diet plans such as the Slow Carb Diet and the Zone Diet which are actually based on the glycemic index.
The majority of the focus here is on the carbohydrates that you’ll be consuming. While an Atkins diet focuses on minimal consumption of carbs, a glycemic index diet does not advocate restriction of carbs but is focused on the type of carbs consumed.
For example, white bread, white potatoes, white rice, cookies, etc. are carbs that will spike your blood sugar levels. These foods should be avoided. Instead, you should focus on consuming whole grain bread, brown rice… and avoid cookies altogether.
By doing this, not only will you be reducing the possibility of blood sugar spikes but the slow digesting carbs and fiber will make you feel satiated for a longer time and you’ll be less likely to get food cravings or become hungry too often.
Success with the Glycemic Index diet will depend on your knowledge of what foods to eat and what to avoid. You’ll also need to know your meal timings and frequency. If you try and starve yourself for the whole day, your metabolic rate will be sluggish and your first meal will spike your blood sugar levels even if you are eating low glycemic foods.
So you must space out your meals evenly and watch what you’re eating closely. There is a certain degree of restriction that comes with this diet. You’ll notice that junk food, processed food, etc. usually have a high glycemic index and you will not be allowed to consume them.
This can be difficult for many people who are addicted to these foods. The key here is to consume them in moderation. For example, eating a whole donut will spike your blood sugar levels considerably. If you deny yourself, sooner or later your will power will give out and you may end up binge eating 6 donuts and feeling guilty.
The best thing to do would be to just eat half a donut followed by some high protein food. Drink a glass of water and carry on with your day. The protein will negate some of the effects of the donut. The water will fill you up and you’ll be less likely to eat more. This is the best way to wean yourself off these foods.
If you find it difficult to lose weight or you gain weight easily even though you do not eat much, your body might be insulin insensitive. In such cases, it would be a good idea to try out the Glycemic Index diet for a month or two and see if it works for you. It probably will if you adhere to the rules. Do give it a try.