Low GI Diet

If you are overweight and sedentary, a low gi diet will make you feel fuller for longer between meals.

Food cravings are diminished and permanent weight loss becomes easier.

On this style of diet, you can keep your energy levels balanced (normal blood sugar levels) and therefore prolong your physical endurance and effectively refuel your carbohydrate stores after exercise.

This type of diet takes into account the glycemic index of different carbs in order to reach normal blood sugar levels.

"Glycemic" refers to sugar (glucose) present in your blood.

The glycemic index ranks foods that contain carbs on a scale of 0-100 depending on how much they raise blood sugar levels soon after being eaten.

Quickly digested carbs rapidly increase blood glucose levels, causing marked fluctuations away from normal blood sugar levels.

Low GI foods in contrast are digested and absorbed slowly, giving a gradual rise in blood sugar and insulin levels.

This trait makes some low gi foods perfect for diabetic diets.

Low glycemic index foods can however be high in fat.

You have to be discerning in what you choose to eat on a low gi diet.

List of low gi foods

Nuts and seeds

Wholegrains

Bran, oats, muesli

Pasta

Basmati rice

Many fruits including firm bananas

Most vegetables

Yoghurt and milk (including soy)

Prediabetic and diabetic diets incorporate calorie control for weight loss or management.

A simple healthy diet is undertaken in conjunction with at least 30 minutes of brisk exercise 5 times a week.

The great news is that weight loss alone can correct prediabetes or even type 2 diabetes. A moderate diet of around 1500 calories plus daily exercise should do it for you.

List of high gi foods

Cakes, donuts, bagels, croissants

White rice

Potatoes and corn

Melons, pineapple and ripe bananas

Soda style drinks

Confectionary

You can easily swap high GI carbs for low GI carbs as a positive step in beginning a low gi diet. Remember however, that no matter what you eat, if you want to lose weight, portion control is also very important.

Try the following changes

Go for wholegrain or heavier styles of breads. This will increase your daily fiber consumption, which is no bad thing.

Cut down on potatoes (substituting sweet potatoes, pasta or noodles is a good move)

Eat basmati or doongara rice

Eat more salads and steamed vegetables on a regular basis

Eat smaller meals more often throughout the day at regular intervals. If you find it difficult to plan and prepare 5-6 small meals a day, consider substituting a protein shake enriched with low gi carbs.

Cut back on simple carbs and replace them with complex onesLimit your alcohol consumption.

If you are overweight you are 2-3 times more likely than others to contract type 2 diabetes.

Return to Lose Fat Get Fit from Low gi Diet You can lose fat. Get fit with a sensible diet plan for losing weight with practical and simple weight loss tips. Lose weight and never be fat again.

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