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Glycemic Index Diet Plan

The glycemic index diet meal plan is a diet program popularly followed for healthy weight loss. In this meal plan foods rich in carbohydrates are categorized according to how much they increase the body’s blood sugar levels; foods with a low to medium glycemic index are preferred for a glycemic index weight loss plan.
A glycemic index diet plan is an all round healthy one as it encourages participants to consume regular low G.I meals and frequent low G.I snacks through the day. When followed correctly the glycemic Index diet can work into a very effective glycemic index weight loss plan.

What is a glycemic index – This is a system of grading carbohydrate foods on a scale of 0 to 100. The values on this scale refer to the rate at which the glucose levels increase in the body when food is broken down.
The higher the glycemic index value, the more sugar is stored in the body. The lower the glycemic index, the better it is for those considering weight loss.

If you are looking up the glycemic index values of foods use this as a scale of reference – low glycemic index foods have numeric values of 55 and below; foods with a medium glycemic index have numeric values between 56 and 69; foods with a high glycemic index have numeric values of over 70.

The workings of a glycemic index diets– The glycemic index diet plan allows you to monitor (and control) the impact of carbohydrate on the body’s blood sugar levels.

Now, it is a known fact that during digestion some carbohydrates break down quickly in the body. These in turn also release a large quantity of glucose into the bloodstream thereby increase the blood sugar levels. The carbohydrates are referred to as also high glycemic index (high G.I) food groups. With high G.I foods, the body metabolizes the meal much faster, leading you to feel hungry much quicker. It forces to eat more frequently and in larger quantities.  
The other kind of carbohydrates breakdown more gradually in the body and as a result release sugar in a steady stream into the blood. These foods are considered to have a lower glycemic index (low G.I). They don’t metabolize as quickly as high G.I foods. This ensures that you feel fuller for longer without having to compromise on your energy levels. Low G.I foods help reduce cravings and allow you to enjoy smaller healthier portions of food through the day. Glycemic index diet food is therefore a great solution for healthy weight loss. By managing the body’s blood sugar levels it also reduces the risk of illnesses like diabetes and hypertension.

Nutritional value of glycemic index diet menus – A glycemic index diet plan encourages participants to eat regular and healthy portions of low G.I foods through the day. It doesn’t force dieters to starve or go hungry. It also covers a range of healthy food groups thereby not compromising on intake of nutrients.

In addition, the glycemic index diet meal plan recognizes that certain foods that are categorized as high G.I foods are essential for a balanced nutritious meal, which is why many glycemic index diet menus combine certain high G.I foods with low G.I foods. The result is a medium G.I value meal that does still helps you control weight without worry. These combinations, however, have to be controlled so as not to disturb the values.

A good low glycemic index diet plan also encourages participants to exercise daily and include a fair share of proteins and healthy fats to the meal so as not to compromise on nutrients essential for a balanced meal.

Submitted on January 16, 2014