what is GI diet?
The new GI diet
The new GI diet
Nutrition

what is GI diet?

The new GI diet is a perfect diet that will make you lose weight naturally without trying too hard.Also,it is recommended by most doctors.

Profile

Lets eat everything but in controlling the quality of carbohydrates

Principle

Formulated with low glycemic index foods: carbohydrates should represent 40 to 55% of calories come primarily and vegetables, legumes and tubers (except potatoes in moderation) but also fruits and oilseeds . You can continue to eat bread, cereal and pasta in reasonable quantities and from the moment they have a low glycemic index.

Strengths

Varied diet, no cravings, driver chocolate

Weak points

Slower weight loss with a high protein diet

How it works ?

the Gi diet is primarily to control the quality of carbohydrates is ingested: do not delete them but choose them according to their ability to raise the sugar levels in the blood after a meal. This ability to raise blood sugar is measured by the glycemic index (GI), hence the name of the GI diet.

The glycemic index provides information on the quality of a carbohydrate. The fast carbohydrates that are rapidly and strongly climb blood sugar have a high GI (> 70). Slow carbohydrates that have little effect on blood glucose, have a low GI (<55). In between are moderate GI carbohydrates.

When consuming carbohydrates with a high glycemic index, the pancreas secretes a large amount of insulin in the blood. Or insulin spikes promote fat storage that’s why the GI diet recommends consuming priority of low index carbohydrates.

The GI diet, along with regular physical activity is to reduce insulin spikes in blood in order to burn fat, lose weight and stabilize it. “You will not lose water, you will not lose muscle, you lose 200-300 g of fat per week, mainly around the waist,” says Jennie Brand Miller from the University of Sydney in Australia and author of several books on the subject(GI diet).

 

The three phases of the diet

The GI diet has three stages. The duration of each step is variable and depends on the number of kilos to lose.

The first days of the offensive, landing a number, used to initiate a weight loss that is intended to be sufficiently fast and exhilarating to want to continue. Only GI foods is very low (<20) are allowed.

The second level is that of destocking and thus the gradual weight loss until desired weight. At this stage, only GI foods below 55 can be eaten.

Once the person has reached the weight it set begins the stabilization step. All GI foods below 70 are allowed, always giving priority to low GI foods. The above 70 GI must be exceptional.

Is the GI diet for me?

With the GI diet you lose weight gradually that we do not repeat it to say that considerably limits the yoyo effect. Also limit snacking and cravings. “This scheme is aimed primarily at those who consume lots of carbohydrates (more than 55% of their calories) mainly as bread, pasta, rice. It is also for those who tend to throw on sweets when they are stressed or anxious (people sensitive to the drop in serotonin) and also to those who occasionally experiencing hypoglycemia “says Elvira Nerin, co-author of the New GI diet.

For those who want to lose weight or who want to control their insulin levels (high risk of diseases like type 2 diabetes), the GI diet will be more effective if the fat from is important. The results are visible even if initially the body mass index greater than 25 and fat mass represents more than 25% of body mass.

What does the research say?

The specialists of GI diet
Since the 1980s, the glycemic index has been the subject of numerous studies that focused on obesity and dieting. In 2000, Dr. David Ludwig of Harvard Medical School physician and Boston Children’s Hospital decided to implement the GI diet to children who fail to lose weight. For him it was “a revolutionary medical breakthrough.” Three years later, Dr. Jennie Brand-Miller of the University of Sydney in Australia in turn is interested in the spectacular results of his colleagues. “This type of diet is the only science-based with proven he can make you lose up to 10% of your weight” Does she says.

 

What do the studies?
In 1994, the first large study proving the effectiveness of the GI diet has been published in the American Journal of Clinical Nutrition by researchers at the University of Orange in South Africa. For the study, some of the volunteers followed a diet low GI, the other party a low fat diet. Three months after the beginning of the study, people who had followed the GI diet lost an average of 2 kilos more than the others (1)

Since that first landmark study, many others came fleshed these results. Dr. David Ludwig, a doctor at the hospital to Boston Children decides to apply this system to children who are unable to lose weight. After four months, the GI diet did lose weight significantly unlike those participants who followed a low fat diet (2).

In 2003, Dr. David Ludwig repeated the experience with obese adolescents. A party was to follow a diet low in fat and low in calories. The other part was constrained to an unlimited calorie diet but with food only low glycemic index. After one year, the diet low in fat and calories was slightly lower the body mass index but participants lost more muscle than fat. However, the low GI diet caused a significant decrease in body mass index and fat mass .

In 2004, Dr. Jennie Brand-Miller of the University of Sydney in Australia in turn compares the effects of a diet low in fat and a GI diet among overweight adults. Result: After 3 months, the difference in weight loss between the two types of plans will doubled (4).

In 2007, a study published in the Journal of the American Medical Association confirms the advantage of the GI diet to lose weight permanently and is ideal for overweight people who secrete much insulin. Cara Ebbeling and her team assigned for 6 months 73 obese persons aged 18 to 35 months in one or other of these schemes: a low-fat diet or a low GI diet. Result: the volunteers including insulin was high only lost 1.2 kilos with fat diet, but 5.8 kilos with the low GI diet. Their body fat were down 0.9% in the first case and 2.6% in the second (5).

In 2008 in the journal The New England Journal of Medicine, researchers compared the effects of three diets: Mediterranean, GI and low in fat over 300 obese participants. At the end of the experiment, people who lost the most weight were those who followed the low glycemic index diet with about 2 kilos more than the others .

In 2008, the team of Dr. Jennie Brand-Miller has reviewed numerous studies to compare the low GI diet, the low carbohydrate diet and low fat diet. Conclusion: GI diet helps lose weight permanently but also to fight against emerging diseases such as obesity and diabetes. However, even if they do lose weight the low fat diets or low in carbohydrates may increase the risk of mortality .

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