Table of glycemic indexes of products and a diet with a low glycemic index. What is the glycemic index

For effective weight loss and maintenancethe body in a healthy state table of glycemic indices of products is simply necessary. With her help, you can make up for yourself a suitable diet that allows you not only to quickly lose weight, but also to maintain physical health, vitality and excellent health.

What is the table of glycemic indexes of products

The glycemic index of products (GI) shows, withwhat speed different food is split in the body and converted into glucose. The reference is the glucose itself, whose GI is 100 units. Eating foods with a high glycemic index leads to increased blood sugar levels and causes the pancreas to produce more hormone insulin, which promotes the accumulation of glucose in the body in the form of fat deposits. Of course, this state of affairs does not contribute to weight loss, so it is recommended to use more products with a low GI for slimming.

Food with a low glycemic index for a long timelingers in the intestines and stomach. Splitting is slow and does not cause the sugar level to fly to the sky. A person feels much longer fed, does not aspire to unscheduled snacks, and does not suffer from obsessive hungry pains.

Lose weight on the GI diet doctors recommend for a month. The course is divided into three stages, each of which has its own rules and principles:

The first stage is 14 days. For a start in the daily diet,containing easily assimilated and simple carbohydrates are replaced by food with complex carbohydrates. During this period, the indicator of any ingredient included in the menu should not exceed 39 units.

The second stage is 7 days. During the week, weight loss is achievedresult and in small quantities enter into the diet food with GI-indicator, ranging from 40 to 59 units, but the basis of the daily menu is still products with the lowest GI.

The third stage is 7 days. Users of the last week of the coursemaintain a reduced weight and learn to control meals. First of all, they eat foods with low and medium GI, and in rare cases spoil themselves with food with a high GI score.

Nutrition based on the table of glycemic indices of products: dignity

Almost all popular weight-loss techniques haveone huge minus - from the daily menu, many products containing useful and nutritious substances vital for the human body are excluded. Weight, of course, is lost quickly enough, but health is seriously at risk.

A diet developed on the basis of a tableglycemic indexes, offers users a whole range of useful products that can be consumed without compromising their own figure. In addition, adherence to GI-principles of nutrition allows to lower the level of cholesterol in the blood, reduces the chance of occurrence of heart attacks and minimizes the risk of developing type II diabetes. Doctors say that besides this, the GI ration works as a preventive measure against cancer and prevents the development of breast cancer in women.

Diet Based on the Table of Glycemic Product Indices: Basic Principles

Eat food often and in small portions, evenly distributing the number of calories between breakfast, lunch and dinner.

Vegetables, beans, cereals and fruits form the foundationslimming diet. Their glycemic index (watermelon, orange, avocado, melon, quince, pineapple, roasted peanuts) is very low, and starch-unsaturated vegetables are equal to zero.

Fish and meat of different varieties, tofu and cheeses are notcontain carbohydrates, so you can not think about their glycemic. These products perfectly saturate the body, do not cause gravity in the stomach (with reasonable consumption) and provide the slimming feeling of pleasant satiety throughout the day.

With snacks should be very careful. Sweet cereal bar, several crackers, bitter chocolate or fat-free yogurt with fruit can trigger a sharp surge and the same rapid drop in glucose level. Therefore, these positions should be balanced with useful fats or a small amount of protein.

From potato chips, home and purchasedbaking, pizza, rolls and muffins, alcoholic beverages will have to be abandoned. Despite the fact that these dishes do not have a high glycemic index, they are in no way suitable for combating obesity.

Efficacy of the diet based on the table of glycemic indexes of products

The main idea of a dietary diet built withtaking into account the glycemic parameters of products, is to keep the glucose level in the blood at a stable level throughout the day. How does this relate to weight loss? Very simple. When a person consumes a large amount of carbohydrates, the blood glucose level rises sharply. The pancreas responds to this and begins to release an increased amount of insulin, which facilitates the delivery of glucose from the blood directly to the cells of the body. Food containing components with a high GI score causes too rapid a jump in glucose and if the body does not use it in full, it settles in the form of extra calories and eventually turns into extensive fat deposits.

Foods with a low glycemic index are muchmore slowly transfers glucose to cells and does not need for this in excessive insulin. A person experiences a much longer satiety, and the body uses its own fat to produce energy, and not glucose.

Sample menu for one day

Ideally, a weight loss diet, tailored to the requirements of the glycemic table, should not exceed 1600 calories. Only in this situation lose weight will be quite active.

The plus of the system is a harmonious combinationlean protein and low-glycemic products in each dish, thanks to which the user during the day does not feel obsessive surges of hunger and feels quite comfortable.

Eating according to these rules for one monthit is possible to lose without any tension from 5 to 6 kilograms and improve the general condition of the body. Reduce portions is not recommended, as this will slow down the natural metabolism. For the effect to be stronger, it is recommended that you exercise regularly. A suitable set for slimming your hips and abdomen is here.

Breakfast

Scrambled eggs of 3 proteins, red onion with olives and tomatoes (3/4 cup) and 2 tablespoons of Feta cheese grated on a large grater.

1 ripe pomegranate.

Lunch

Slightly salted cheese "Kosichka"

Dinner

Vegetable salad and pasta, cooked from pasta(250 grams), chicken, grilled (100 grams), baked eggplants and sweet peppers (only 200 grams), turkey peas (125 grams) and low-calorie Italian sauce (2 tablespoons).

Afternoon snack

8 celery sticks, seasoned with 2 tablespoons of natural peanut butter.

Dinner

Turkey fillet (90 grams), baked with chili sauce, red beans (125 grams), white onions (1 piece), tomato paste (1 tablespoon) and low-fat Cheddar cheese (80 grams).

Fresh spinach salad (2 cups), ripe strawberries (125 grams) and chopped pistachios (2 tablespoons), dressed with two tablespoons of balsamic vinegar.

Snack

A large green apple baked in the oven with cinnamon (1/2 teaspoon).

How the table of glycemic indexes of products is used: video instruction

Not everyone at once is able to figure out howthe table of glycemic indexes of products works and that it is necessary to make, that to generate for itself suitable dietary menu. Given this point, the author of the video in very detail and in all details consecrates the process of using the table and gives some useful advice on the dishes that should be included in the slimming GI ration.