Glycemic Weight Loss Plan
GI or Glycemic Weight Loss has been around for about 35 years and it has become more popular recently.
There is no doubt it is a valuable information for good nutrition, healthy eating and weight loss, mainly based on the fact that blood glucose levels have a big impact on your ability to lose weight effectively.
Glycemic Index is a great tool that will help you make sensible choices on a weight loss program but it is not everything when it comes to an overall healthy and balanced diet. There are other factors to consider.
GI, on a scale of 1 to 100, is an index of how your blood glucose is affected within two to three hours of eating carbohydrates and how they turn into blood sugar. A good GI diet will have more of low and medium GI foods that will cause smaller fluctuations.
Glycemic Load, on the other hand, is also a ranking system that gives a more complete picture of how your blood glucose will be affected, as it takes the serving size into account as well. It is a more accurate measure of whether the food is good for your health and may be more ideal for weight loss.
Is Glycemic Weight Loss a Long Term Solution?
Many of you had the experience of losing weight and putting it right back on, because weight loss slows down your metabolism and restricting the calories may increase your feeling of hunger and you can’t help eating more than before.
In a low Glycemic weight loss plan, you will feel less hunger and your metabolism won’t slow down as much due to the lack of spikes in blood glucose and insulin levels. Up and down insulin levels are known to produce the feeling of hunger.
Insulin keeps you from metabolizing fat you have already stored, and when you are hungry you have trouble burning that stored energy – and consequently you consume more energy. The low-glycemic diet avoids this pattern of eating-hunger-eating-hunger.
Glycemic Index is not the only aspect of healthy eating and weight loss as it is still a matter of reducing the calories you eat and burning more calories through a more active life style and exercise, but what kind of calories you eat will make a lot of difference in the short or long-run.
Benefits of a Glycemic Weight Loss Plan:
• GI diet is not as strict as other diets such as low carb diet as it targets what type of carbohydrates you eat rather than how much.
• Foods that have a lower glycemic index value also tend to produce a feeling of fullness for a longer period.
• Most lower GI foods are high in fiber, low in fat, low in sugar and good for your well-being.
• GI weight loss plan aims to restrict fat storage while you enjoy tasty foods.
• Followers of GI diet report increased levels of energy and well-being.
• There won’t be any need to starve yourself to be able to lose weight.
• You won’t feel as hungry or have sweet cravings.
• GI Diet can help keep your diabetes manageable if you already are a diabetic, reduce your cholesterol levels and may protect you from several other diseases.
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Brand-Miller et al. (2005). The Low GI Diet Revolution: The Definitive Science-based Weight Loss Plan. Marlowe & Company. New York, NY.
The Glycemic Index, http://www.healthyweightforum.org/ eng/ articles/glycemic-index/.
Glycemic Index Weight Loss, by Luanne Kelchner, http://www.ehow.com/ about_5523573_ glycemic-index-weight-loss.html.