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Diet to lose weight with low GI foods

by Georgia Ede
Published: Last Updated on

Lose Weight Eating Low Glycemic Index Foods

Losing weight is not an easy task in many cases, so we try to try different methods to try to find the one that best suits us, our lifestyle and our way of eating.

This is another of the methods developed by different professionals, and although it is not a new method, since the idea of ​​losing weight by consuming low- glycemic foods has been around for a long time , it has now become fashionable again.

So if you want to try an alternative to achieve your ideal weight , read on and you will see how to lose weight by eating the foods that benefit you the most.

To lose weight with foods with a low glycemic index , first we must know what the glycemic index is and thus understand how our body works with these foods. Therefore, we are going to explain very briefly what this (GI) consists of and how it can help you lose weight.

What is the Glycemic Index?

It is an index that measures the speed with which a food is absorbed by the body causing a rise in blood glucose. Foods with a higher (GI) will cause a more sudden rise in blood glucose , while those with a low (GI) the food is absorbed little by little and the glucose is released gradually .

Ie higher glycemic index , increased rate of absorption of the carbohydrate part of our body, and consequently an increase in blood glucose will occur. The speed at which the body assimilates food also depends on its nutritional composition, that is, if it contains fats, fiber, or proteins.

The functioning of the GI is not understood without briefly explaining that carbohydrates are the main source of energy in our body , and that therefore largely depends on how the body reserves this energy and this intervenes in weight gain or loss , below we explain why.

 Why can I lose weight by eating low Glycemic Index foods?

When we eat high GI foods constantly, we are causing blood glucose to rise constantly, to regulate this excess, an important hormone called ” insulin ” comes into play . Insulin is responsible for transporting glucose in the blood into cells and stimulating its storage in the form of glycogen.

The glycogen is the main source of energy, our body stores it in the liver (approximately 100 g) and muscle (about 500 grams), due to limited storage areas, the excess energy is stored in the body in the form of fat .

Therefore, eating a low-GI food will cause glucose to rise slowly, without producing blood glucose peaks or the sudden release of insulin, which implies that there will be more energy circulating through our body for longer. time without turning into fat.

That is why we emphasize in diets that it is important to eat distributed throughout the day, this contributes to losing weight, since there are no glucose or insulin peaks, stable blood glucose levels are maintained. It is not a mere whim to divide meals into at least 5 servings a day to ensure that glucose levels are stable.

When we have not eaten for many hours , glucose gaps are produced that are not advisable for the functioning of the organism, as well as when we eat compulsively; our body has to produce extra insulin to reduce these spikes.

Do diets based on the Glycemic Index work?

Actually yes, they are also very beneficial diets for health, since they reduce the risks of suffering diseases such as diabetes or cardiovascular diseases, as well as all those derived from obesity.

If you are diabetic, you could perfectly follow this diet, always making it known to your specialist doctor. We also offer you the diet for diabetics that will make you lose weight in a healthy way. Do not miss it!

This trend is not something new, and it is that there have been many who have developed weight loss diets consuming foods with low glycemic index.

One of the most famous is the Montignac diet , which you can find explained step by step in the link. Dr Michel Montignac developed a diet plan based on eating foods with a low Glycemic Index to lose weight, and stated that this would end obesity. If you want to know it in depth, click on the link.

To lose weight you do not have to focus only on the calories in food , but on the response of our body to the stimuli that we offer through food.

And that is why diets based on the functioning of the glycemic index work very well if we know how to choose the foods we eat well, since we must take into account that there are foods that have a low glycemic index, but high amounts of fat, so we should consume them in moderation.

Tips to reduce the GI in our diet

  • Bet on fresh  and uncooked or pureed vegetables, since in this last way their fiber disappears and the GI increases.
  • Switch to pasta, rice, bread and whole  grain flours that have more protein and fiber and therefore have lower GI.
  • Avoid high-calorie foods derived from sugar , as they do not contain more nutrients such as proteins or good fats, they will be easily absorbed and therefore, they will be high GI.
  • Do not overdo with cooking d and food, especially rice and cooking pasta al dente and not overcook the vegetables.
  • Consume fruits and vegetables with skin , as it means more fiber and higher fiber, lower GI.
  • Add vegetables and lean protein to all dishes  to reduce the GI of your carbohydrate sources. For example: eat cereals with milk and fresh fruits, eat whole wheat bread with cheese and tomato, or accompany your favorite pasta with meat and a variety of vegetables.
  •  In the following link you can view a table of Foods grouped by their high, medium or low glycemic index:

Table of Foods by Glycemic Index

Other recommendations…

Low carbohydrate diets have a similar function, so you may be interested, here are two of the most representative: the Low Carb Diet , or the Kot Diet , as well as the zero carbohydrate diet .

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