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The Glycemic Index Diet Plan

If you have diabetes or you need to lose weight, the Glycemic Index Diet Plan might be just the solution you’re looking for. This diet is based on a diet plan that was developed in the 1980’s as a way for diabetics to better control their blood glucose levels and subsequently manage their diabetes.

It was discovered that the diet plan had a wonderful side effect; efficient weight loss. Since that time the Low GI Diet, as it is often referred to, has become quite popular with non-diabetics as well. Individuals who use the diet claim they are able to lose weight as well as retain more muscle. Many people report the diet helps them to shave off weight in critical areas as well, including the stomach.

Under the Glycemic Index Diet Plan, foods are divided into three categories based on how they rank on the glycemic index. The glycemic index ranks foods according to how quickly the body is able to digest them. Foods that are processed more quickly by the body rank higher on the Index. Foods that take longer to be digested by the body rank lower on the scale.

The idea is to base your diet on foods that rank in the low to medium range by eating foods that rank high on the Index sparingly. Some of the low foods which are allowable on the Glycemic Index Diet Plan include broccoli, tomatoes, cauliflower and other fruits as well as whole grains. Legumes are also allowable. Some foods rank in the middle range, including bananas and apricots.

When dieters first start the eating plan they are in what is known as Phase One. Under this phase, dieters are encouraged to eat only foods which are low on the glycemic index in order to lose weight. These foods are low in calories and high in fiber which makes it easier to lose weight. Dieters should plan to be on the first phase of the diet for about three to six months depending on how much weight they want to lose. After that time period, the individual may then advance to the second phase, which is the weight loss maintenance phase. In this phase, you may eat low as well as medium foods according to the glycemic index. It is important to understand that exercise is an important component in both phases of the diet plan in order for it to work effectively.

The Glycemic Index Diet plan by itself is not a complete solution for weight loss. You must be dedicated to participating in an active and healthy lifestyle. It should also be understood that this is not a diet in the true sense of the word but rather a change in lifestyle. If you abort the diet plan after losing weight and return to eating large amounts of highly processed and refined foods it is quite likely that you will regain weight, particularly if you are not exercising on a regular basis.

One of the major advantages of this diet plan is that it is not as restrictive as many other diet plans. For example, you can have some carbs on this diet as long as they are good carbs and they rank low on the glycemic index. In addition, it is perfectly okay for you to eat out. Once you have become familiar with which foods rank low on the index you can then usually find something on any menu which is acceptable according to the Low Glycemic Index Diet plan.

Vegetarians frequently find that many low carb diets do not work well for them because they place a strong emphasis on meat. With the Low Glycemic Index Diet plan there is no such problem because proteins from vegetables can replace meat.

With time and dedication the Low Glycemic Index Diet plan has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle.

If you would like to lose weight with the easiest most successful system then visit The Low GI Diet Breakthrough now by clicking here…

Posted by on June 4th, 2009

How to enjoy a sweet taste without the “sugar highs” that play havoc with your blood glucose levels

Even “sugar-free” products contain carbohydrates that can raise blood sugar rapidly. The effect on one’s blood glucose levels depends on the amount of carbohydrate eaten and the GI of the carbohydrate portion of the food. Foods that usually have a high GI (a GI above 70) include ‘instant” white rice, and bread, cookies, cakes, or other pastries made of white or even whole-wheat flour.

Medium GI foods (GI ranks of 56-59) include pita bread, boiled potatoes, couscous, ice cream (yes, ice cream), basmati rice, and high-fibre muffins.

Foods with a low GI (55 and below) are legumes of all types including peas, beans, and lentils and whole fruits (except for dates and watermelon), bran and oat cereals, multigrain breads, milk and milk products, especially skim or low-fat milk, and most vegetables including sweet potatoes and corn.

Fresh fruits such as apples, nectarines and pears are the best sweet treats for people with diabetes because their lower GI and high-fiber content slows digestion, thus inhibiting blood sugar rises.

Fruit is nature’s candy.  It tastes sweet, satisfies your sweet tooth, and is full of important nutrients and antioxidants. Most fruit is low-glycemic.

Usually you should choose the more common fruits for snacks, such as apples, bananas, pears, but you can also shop for more exotic fare such as pomegranates and papayas. When eating fruit, savor the natural sweetness, texture, and juiciness, but don’t gorge. One serving can be handled by most people whereas two servings can send blood sugars soaring.

If you stick to low-glycemic daily menus, you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why we again recommend that you subscribe, as soon as it becomes available, to our weekly recipe service.

Access to our Premium recipe section will reinforce your determination to live a more healthful life, and help prevent taste fatigue. You will be able to mix and match and substitute your favorite foods and create your own daily and weekly menues.  Check out our premium recipes here.

Posted by on September 9th, 2008

Low GI meals are good for the whole family

The recipes provided here are low-cost, easy-to-prepare, and easy to incorporate you’re your busy lifestyle. Young or old, family members will find these recipes tasty and satisfying.  They are nutritionally balanced and bursting with nutrients and the energy of life itself.

This program features low-GI/GL foods which, if followed most of the time, will help you keep your blood glucose levels well controlled, help prevent acne, and also help you lose weight. The menus in the program contain foods that are generally portion controlled — low-or moderate-calorie foods which consequently are superb in promoting healthy weight-control. If you are overweight you may shed a few pounds, however this is not a diet; it is a low glycemic lifestyle program easily incorporated into a delightful and rewarding way of living.

If you stick to these daily menus you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why it is recommended that you subscribe, as soon as it becomes available, to this weekly recipe service.

Access to our 160+ tasty low glycemic recipes will reinforce your determination to live a more healthful life and help you prevent taste fatigue. Once you access our premium site, you will be able to mix and match and substitute foods to plan your own menus.

This column can be reprinted without changes only if the source is acknowledged as

Posted by on September 9th, 2008

Why Low-Glycemic Foods Are Good for You

Carbohydrates are the components of food that are broken down in the body and converted in the bloodstream to the pure form of sugar known as glucose within 15 minutes to two hours after ingestion. Depending on what and how much carbohydrate you ingest, your blood glucose levels change accordingly.High blood glucose levels over time are destructive to the organs and cells of the body. On the other hand, foods with a low GI are digested more slowly so your blood glucose levels rise gradually. That’s healthier for your body.

Even foods labeled “sugar-free” contain carbohydrates that may cause your blood sugars to spike. It all depends on the total amount of carbohydrate ingested and on the glycemic index of the food.

The “Glycemic Index” is how a food, or combination of foods, acts to increase glucose in your blood. Pure sugar has a rating of 100. Foods with GIs above 70, those once called “simple sugars,” raise blood glucose more rapidly than foods with lower GI ratings. I have more information about the Glycemic Index on this website.

Posted by on September 1st, 2008