Weight Loss – How Does the Low GI Diet Work?

With all the different diet plans available to choose from it can be daunting if you are in the market to lose weight. One that has gotten consistent attention and positive reviews over the years is the low GI Diet. Originally, this diet was meant for diabetics because it helps to keep your blood sugar at a consistent level. However, it now is used by diabetics and non diabetics alike to aid in weight loss and overall health. Let’s take a look at how it works.

The proven benefits

Low glycemic carbohydrates are more slowly absorbed by the body than high glycemic ones. This helps to stabilize your blood sugar levels and has the added benefit of reducing your hunger. This means glucose is absorbed slower, allowing you to remain full longer. Also as a direct result of this effect on blood glucose, you have better mental concentration levels and more stable moods. Other benefits include weight and fat loss, as lower insulin levels means less fat storage, as well as a lowered risk of type 2 diabetes and high cholesterol levels. Another great benefit is that low GI carbs produce less free radicals than high GI carbs, which means it’s anti aging.

Stable glucose levels

You are probably now wondering how you determine if a particular carbohydrate food is low glycemic? The glycemic level of any food is determined by how much that particular food item raises your blood sugar level. If it only raises it a small amount then the food is considered low glycemic. If it raises it a high amount then it is considered high glycemic. It is really that simple. When your blood sugar level is raised it triggers the release of insulin in your body. When insulin levels are raised your body promotes fat storage and you will feel hungry again very quickly.

Low glycemic foods

Carbohydrate foods that are on the lower end of the glycemic food index are generally what you would consider your healthy carbs. They are usually nutrient rich and have a high fiber content. These include:

Whole fruits
Leafy green vegetables
Beans and legumes
Whole grains including oats, multigrain bread
Basmati rice
Yogurt

Fish and meat are low GI as they have little carbs and plenty of protein.

Carbohydrates that tend to be on the high end of the glycemic index are your “white” foods. These include:

White sugar
White flour
White rice except Basmati
Fruit juice and soft drinks
Refined cereals
White potatoes

Picking and choosing what carbohydrates you eat will be key in whether or not this diet plan will work for you.

As you can see the low GI diet is pretty straight forward and healthy. Your meals will consist of low fat meats and low glycemic carbohydrates. People who have used the diet plan report that it is pretty simple to follow and that it produces good results. They not only lost weight, but also felt better from eating a nutrient rich diet. The one negative that was reported was that it can be a bit challenging to determine what the glycemic index is on some carbohydrates. But, overall this is a pretty simple diet producing amazing results.