My Low GI Diet Plan
by J.T
Being petite, little increase in weight is enough to spoil my looks
I am very prone to weight gain, due to my genetic makeup and my sedentary life style. I could not fit myself into a routine and do a work-out. I attended a yoga program, which helped me learn a few poses that would help weight reduction. But due to lack of time I was not able to stick to a strict schedule.
I am quite petite so a slight increase in weight would spoil my looks to a great extent. Then I came accross this glycemic index diet by coincidence: low GI foods stabilize the blood glucose, high GI foods give an instant spike followed by a crash and hunger afterwards. I found out that the Indian Tortilla, the chappathi made of wheat and no oil, was low in GI, with three servings of vegetables and greens along with these and at least five servings of fruits in a week.
I had to cook for my family as well, I tried and prepared the meals with the least possible quantity of oil. I added pepper, a dash of lemon juice and a pinch of salt- very small amount of salt. I got a wonderful feeling, even after the first week of trying this diet.
I suppressed my cravings by drinking fresh juice and having whole fruits. I ate guavas, melons, papaya, grapes, watermelons, whenever I felt like munching on snacks. I included dates and almonds too. Since we Indians love rice, I had it once a week with a lot of boiled vegetables, seasoned with olive oil.
Lemon juice in warm water along with a few drops of honey was my morning drink. Murungai Keerai soup became my favorite since it gives you a good amount of iron and it is quite filling. Before going to bed, I had a glass of fat free milk.
I still stick to this diet, even though my weight is very much in control. I am able to wear the dresses I like more and don’t feel that heaviness in my body anymore. Thanks to low GI foods..
Losing Weight Is Not That Hard
by S. M. Thangal
Healthy foods help maintain your body healthy. Human body needs nutritious foods to keep good body, fitness and mind. But too much of even these nutritious foods leads to obesity, very little food- below a certain calorie amount may cause other kinds of health problems.
For a healthy body, we should have a balanced diet habit on a daily basis. Natural fiber and low GI foods are especially important in maintaining the balance of body and health.
I have a close friend, Albert, with an obesity problem, and used to weigh about 160kg two years ago. I advised him a simple and a balanced diet. I believe this formula is quite balanced with protein, complex carbohydrates and fiber. Within 14 months his weight went below 90 kgs:
Breakfast: Vegetables or Salad 200g. Oats / porridge 100g
Lunch: Normal low fat, high fiber meals- anything, and salad.
Dinner: Basmati rice with legumes and some fruits 250gms.
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