Focusing on a Low-GI Diet Plan

Making positive, healthy lifestyle changes and finding effective weight loss solutions does not necessarily mean you have to cut back on food. Simply eating foods higher in soluble fiber can make a difference and many people are embracing this concept with open arms. Therefore it comes to no surprise that diets based on Low Glycemic Index have become a hot topic among celebrities, athletes and regular folks who want to lose weight, or are concerned about their health.

Glycemic Index or GI is a ranking system for carbohydrates, and how quickly they will burn and metabolize in your body. It is based on their effect on blood glucose levels and compares available carbohydrates in individual foods. Subsequently, a Low Glycemic Index diet focuses on eating foods that are more slowly digested by the body. For instance, instead of eating white bread, you would eat whole wheat bread and white pasta could be served, topped with some cheese or a meat sauce, which would also slow down the digestion of carbohydrates.

Following a Low-Glycemic Index diet lowers cholesterol, and clears up acne. It will help prevent macular degeneration and may decrease the risk of developing breast, colon and lung cancer. A lower glycemic response is often linked to a lower insulin demand, and a better long-term blood glucose control, which is quite valuable to diabetics. People suffering from obesity may also benefit greatly from a low GI diet. Studies have shown that eating low GI foods increase a feeling of fullness. Indeed, being satisfied and not feeling hungry will subsequently result in reduced energy intake, and the stabilization, or reduction of body weight.

Foods in Low Glycemic Index diets are digested slowly to provide a sustained energy release. Endurance athletes, such as Ironman tri-athletes, long distance cyclists, or Marathon runners have become increasingly attentive to the glycemic index of foods, especially when taken before and during training, and actual competitions. Foods with a lower GI value, consumed a few hours before an athlete participates in an event, will release energy slowly, which will keep the competitor’s strength and power at an even level.

What works for famous sports people may also work for you! Switching to a low GI diet and choosing the right nutrition is as easy as, picking muesli over corn flakes. Throughout the day, eat at least three low GI foods, such as breads that contain a high proportion of whole or cracked grains, whole wheat flour, oats, bran and seeds. A serving of unrefined cereals, like large-flake rolled oats, wheat bran, oat bran, muesli, and cereals made with soluble fibers can make a fine breakfast. When preparing your meals choose canola and olive oil and, believe me, there is nothing wrong by adding brown, wild, basmati or converted rice to any meal. If you are a huge potato fan, consider replacing white types by sweet potatoes. Equally, and highly recommended is mixing in a variety of salad vegetables, legumes, quinoa and pasta into your menu. Snacks and desserts can easily be prepared by using fruits, vegetables, yogurt, low-fat ice cream and nuts. Delicious recipes and other great diet information can be located on many great website sites, such as Australian Lifestyle Fitness.

Following a Low Glycemic Index diet does not mean you have to avoid all high GI foods. Try to eat them in conjunction with low or intermediate GI foods. Mixed together they will still decrease the average of the GI of the entire meal. Like with most things in life, use good judgment and moderation when adjusting your diet. Eat a variety of food groups at regular times, limit sugars, sweets, fat, salt, alcohol and caffeine, and include lots of extra fiber. Drink lots of water and try to exercise regularly, and before you know it, you will feel lighter, more energized and probably healthier too.

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