The GI diet: principles, advantages, disadvantages

The GI diet is a way of eating based on the Glycemic Index of each food. Relatively easy to follow, it promotes weight loss and the body's balance to maintain health by recommending the consumption of low GI foods.

What is the GI diet?

The GI diet (for Glycemic Index) is based on the basic value of foods. Each food has its own GI, and depending on its value it is more or less interesting for the proper functioning of the body according to its needs.

The GI diet is above all a dietary change to improve health, it is advisable to avoid all foods with high GI as much as possible in order to avoid the secretion of insulin.

When eating foods with high GI, the blood sugar level increases sharply and activates the secretion of insulin. On the other hand, by feeding the body with low GI foods, the fats already present become a source of energy! and this functioning makes it possible to lose weight and / or to regulate it.

How the regime works, main principles

When you want to use the GI diet to lose weight, it takes place in two phases. Otherwise, it is enough to adopt this food method on a daily basis, and for life, on the basis of phase 2. A reference of the glycemic index of foods is essential to be able to apply this diet.

VALUE

High

Greater than 70

Moderate

Between 50 and 70

Low

Less than 50

The GI of food is not enough to follow this diet. We must also take into account the CG, glycemic load, which is calculated per unit, and 1 unit corresponds to 1 g of glucose. The goal is not to exceed 80 CG units per day. As a guide, salmon counts for 0 CG, carrots for 2, pancakes for 22 and lasagna for 305.

Phase 1 known as "Starter"

For a period of at least 15 days to a maximum of 1 month, you should only eat foods with a low GI in order to trigger weight loss. cereals are prohibited during this phase.

Phase 2

The idea is to continue to eat mostly low GI foods, adding moderate GI foods. Avoid high GI foods as much as possible, consume them exceptionally and with other foods that can lower their CG.

What can I eat?

With the GI diet, there is no such thing as a dietary restriction. It is about combining foods in a judicious way so that the GI is lowered.

As a general rule, the more elements the meal has, the lower the GI. It is therefore recommended to decorate its menus with chopped herbs, capers, olives, spices, etc.

It is also advisable to regularly consume acidic foods that reduce the blood sugar levels of the food bowl such as lemon, apple cider vinegar, pickles or lactose-fermented products such as sauerkraut.

Recommended foods (low GI)

Whole and mixed cereals such as multi-grain bread, wholegrain or basmati rice, whole grain pasta (phase 2 only);

The green vegetables ;

Lentils;

Beans ;

Oatmeal;

The muesli;

Fruits (raw, unprocessed);

Natural sweetening extracts like agave syrup, the Pacific plant Stevia, dark chocolate with more than 70% cocoa, etc. ;

Oilseeds;

The lemon ;

The onions ;

Spices ;

Mineral water.

Prohibited foods

No food is prohibited with regard to the GI diet ... It is the associations of foods that guide consumption.

Foods to eat in moderation (high GI)

Sugars (white or red, honey, maple syrup, etc.);

White flour (white bread, overcooked pasta, white rice, muffins, pastries, refined and sweet breakfast cereals, etc.);

Potatoes (especially in the form of mash or fries);

Sweetened drinks (sodas, industrial fruit juices, etc.);

The alcohol ;

Coffee (no more than 2 cups per day).

Note: Cooking foods can change their Glycemic Index, prefer steaming or stewing??? because the more a food is processed, the more its GI increases. Pasta must absolutely be cooked al dente, for example.

Ease of following this diet

Cost

This plan is accessible to all budgets. It suffices to vary the foods to balance the expenses of food shopping;

We favor raw products, and especially seasonal products which are less expensive than ready-made preparations;

We avoid all ultra-processed and industrial products which are generally expensive;

We favor lean meats, such as poultry or white fish, whose GI and price are lower than those of red meat for example.

Coaching effectiveness

The diet recommended by the GI diet is healthy and varied, it does not cause any deficiency or undesirable side effects;

Eating foods with a low glycemic index promotes weight loss.

Exercises

Physical activity is inseparable from the GI diet. It is very useful because it allows a reduction in the mechanisms of insulin resistance: it lowers the blood sugar level quickly, durably and naturally because the muscles draw on the body's glucose when they are activated;

It does not have to be intense, however it must be regular and involve as many muscle groups as possible, especially the lower limbs. It is advisable to practice disciplines such as walking or swimming, for example, 3 times a week between 30 to 45 minutes;

Endurance and athletic performance are superior when preceded by a low GI meal, rather than a high GI meal6;

A diet for weight loss not only leads to the loss of fat mass, but also muscle and bone mass9. It is therefore important to maintain the body with regular physical activity.

Is this diet dangerous for health?

Eating foods with too high GI increases the risk of lung cancer6 and other diseases ... The GI diet, favoring the consumption of foods with low GI, respects all the nutritional needs of the body and maintains its health capital, there is therefore no no risk in following this diet.

Is this diet compatible with special diets?

Vegetarian diet

The GI diet can be adapted to a vegetarian diet, selecting foods like tofu, eggs, or fish in place of meats.

Vegan diet (vegan)

The GI diet can be adapted to a vegan diet, in particular by consuming vegetable proteins instead of animal proteins.

Gluten free diet

The GI diet is compatible with a gluten-free diet as long as you choose starchy foods that do not contain it such as buckwheat pasta, wholemeal rice flour bread, etc.

Low salt diet

The GI diet is compatible with a low-salt diet since it avoids any consumption of ultra-processed products carrying large amounts of salt.

Hide diet

The GI diet is compatible with a kosher diet as long as you choose kosher meat and the types of fish categorized as kosher.

Halal diet

The GI diet is compatible with a halal diet provided that you choose halal meat.

Are the contributions of this diet sufficient?

There is no risk associated with the GI diet because it offers a varied diet. It is indeed rich in vegetables and fruits which provide fiber, vitamins and nutrients essential for the functioning of the human body??? but also in proteins, potassium and magnesium.

What type of menus does this diet offer?

Here is an example of a typical menu with the IG diet:

Breakfast

1 sugar-free drink such as tea or coffee;

1 whole fresh fruit;

Sourdough bread with a little butter, honey, jam (low in sugar) or compote;

1 cottage cheese at 0 or 3%.

At lunch

1 portion of poultry;

1 portion of grated carrots;

1 portion of zucchini;

1 small portion of rice;

1 portion of cheese and/or 1 pear.

Snack (snack or snack)

1 infusion without sugar;

1 apple;

6 almonds

At dinner

1 serving of tofu;

1 portion of red lentils;

1 portion of spinach;

1 vegetable yogurt.

Note: A snack is not mandatory, and it is even better to avoid it when you are in the process of losing weight.

Benefits of the GI diet

It is suitable and suitable for everyone: men, women, children, the elderly, pregnant women, athletes, etc.

It is excellent for people with, or at risk for, diabetes.

It decreases the risk of obesity and high blood pressure.

It reduces the risk of cardiovascular disease and stroke.

It is easy to follow and does not cause social exclusion. In the restaurant, it suffices to favor dishes without sauce and to systematically combine meat/fish, green vegetables, and possibly dried vegetables. For dessert, it is better to turn to a fruit salad.

It is an anti-craving diet because foods with a low GI are more satiating than those with a high GI??? which reduces the risk of snacking.

The consumption of foods with a low GI prevents the storage of fat, promotes their elimination, and facilitates muscle gain3.

Disadvantages of the GI diet

It is necessary to keep a table of GIs and CGs of foods so as not to be mistaken in the recommendations of the diet. Because the GI of a food can rise or fall depending on various factors such as cooking or certain associations with other foods.

GI is not the only important factor for a food to be healthy. It must also be of good quality and consumed at the right time.

It is more efficient if you don't smoke.