The Low GI Diet – 12 Week Action Plan is a healthy, low glycemic index, weightloss, carbohydrate-controlled diet. Discover how making the right Low Glycemic Diet choices can help you feel fuller for longer and increase your energy levels making weight loss achievable and sustainable. Develop a lifetime of healthy eating habits that can help you achieve optimum health while protecting against illness and disease.
This guide explains how you can best use the Glycemic Index for effective weight loss – how to lose weight and keep it off! It explains the difference between different carbohydrates and how low Glycemic foods can help you feel fuller longer, burn body fat, and maintain healthy lifelong eating habits.
Included you’ll find:
- 12 weeks of menus tailored to your weight and activity level
- 12 weeks of easy-to-follow aerobic and resistance exercises that will take just 30 mins a day
- Tips to help you maintain weight loss for life
- Tips to control your appetite
- Delicious recipes and meal plans
- The Glycemic Index tables with the Glycemic Index values of all your favourite foods.
The result: A slimmer, fitter, healthier you for the rest of your life!
Brought to you by the author of the worldwide bestselling The New Glucose Revolution series on the glycemic index. Start losing weight and improving your overall health today.
If you’re health conscious, seeking weightloss, or looking for an in depth understanding of the the glycemic index and how to incorporate it into your everyday low glycemic diet, this is a fabulous reference!
The New Glucose Revolution divides carbohydrates according to their GI into two categories. One is high GI: carbohydrates that break down quickly during digestion, leading to fast and high blood-glucose response. The other is low GI: carbohydrates that break down slowly during digestion, leading to a gradual glucose release.
Following a Low GI Diet doesn’t have to be complicated! And, there’s no need to forever consult low gi food lists, once you come to understand that it’s really just about eating foods as close as possible to their original state in nature, with minimal processing.
Here are a few additional tips to help with a low gi diet lifestyle –
Reduce (or eliminate!) sugary foods!
Do we really need all of those refined sugar laden sweets, soft drinks, fruit drinks, desserts, cakes and biscuits? Probably not! There are many great alternatives so make a conscious effort to make more natural low gi diet choices. Check out the great low gi dessert and low gi snack suggestion on this website, or perhaps you could even invest in a great low gi cookbook.
However, you also need to mindful of all the hidden sugars in foods. Once you start reading more and more product labels, you’ll find refined sugar in just about everything on the supermarket shelves – from canned vegetables, flavoured tuna, savoury biscuits, baked beans … and the list goes on! And if we’re not careful, our daily sugar intake can climb rapidly without even being aware.
Eat small, regular meals
Missing meals is never a good idea! … Your blood sugar levels will fall too low causing fatique, mental … And it definitely won’t help with your weight loss goals either! Your low glycemic diet should start each day with a healthy low gi breakfast for sustained energy. Allow yourself a midmorning low gi snack, a good lunch, a low glycemic mid afternoon snack, and finally a balanced evening meal. It’s better to graze on smaller meals and healthy, low glycemic snacks than to eat three large meals a day. Also avoid the temptation for late evening nibbles that can also be disruptive to sleep.
Go for at least two low glycemic meals each day
Ideally it would be best if all of our meals were low GI, but with our busy lifestyles, together and the availability fast foods and takeaways, causes us to occasionally stray off course with our low gi diet. If we can strive for at least two solid low gi meals each day, we’re at least able to sustain relatively steady blood sugar levels for the most part, and can improve from there. A lifestyle of low gi eating becomes a habit with practice. Begin with a good breakfast and have lots of pre-prepared snacks on hand, and you’re half way there!
A low gi diet is really very simple, but it does take time to make it a way of life. You’ll feel better, more alive, and more full of energy, making it all worthwhile!
Low Glycemic Diet vs High Glycemic Diet – Did you know:
- Australia has recently taken over from the USA as the “fattest” nation on earth, with 2 out of every 3 people either overweight or obese.
- We have over 3 million people with diabetes, plus half that number again who don’t even know it.
- The rate of type 2 diabetes in children is increasing every year – and historically this disease didn’t affect people until over 40.
- Among adults, the leading cause of death is heart related diseases, with 50% of heart attacks occurring before the age of 60 … with the first symptom being sudden death.
- One in two women over 60 have osteoporosis?
- Depression is believed to be the next huge epidemic to affect the western world.
- Three out of every four people will have at least one degenerative disease by age 65?
The frightening thing about these statistics is that, despite the greatest advancements in medicine, the effects of ill health are accelerating at alarming rates. So, why is this happening?
These diseases are thought to be largely lifestyle-related … and the food that we eat is a big factor … with changes that have occurred in our eating from a low GI diet to a high GI diet.
Let’s think back to our great, great grandparents time. Food was prepared in the home, largely straight from the tree to the table or the field to the plate. Carbohydrates arrived as in-season fruits & vegetables, beans and wholegrain cereals. Our ancestors ate low gi foods naturally. They didn’t have the white, bleached, fluffy flour (with the husk and nutritious “germ”removed) that made up most of the breads, cakes, pastries, cereals and pasta we eat today. Instant porridge, instant rice, and 5-minute noodles were non-existent – low gi foods were plentiful! “Glycemic” wasn’t a word that was readily used!
It was a time when food was nutrient rich and it didn’t come from supermarkets. It wasn’t overly processed or pre-packaged, and colourings, flavourings, preservatives, additives and E-numbers were unheard of! (It didn’t need the “Low Glycemic” symbol on the packaging!) In fact, the bulk of the “processing” of the food happened after it was eaten … within the body itself! It took the body a long time to process the complex carbohydrates, fibre and healthy built-in nutrients and oils the food inherently contained. This provided the body with a gradual release of sugars into the bloodstream, leaving people feeling full and satisfied until their next meal. This was eating the way nature intended it, and sadly, very few of us have forgotten to eat that way, yet a low Glycemic diet is the most natural way of eating!
Nowadays, our modern (and very common) high glycemic diet plays havoc within our bodies – our heavily processed, nutrient depleted foods are digested too quickly causing our blood sugar levels to spike rapidly. To combat this spike in blood sugar, our bodies quickly respond by releasing large amounts of insulin, to lower the high levels of blood sugar. Unfortunately, it does its job too well and rather than lowering the blood sugar to a more desired level, it causes the levels to plummet. This sets up a roller-coaster of extreme high and low levels of blood sugar which, over time, can send our bodies into a state of insulin resistance. This means our bodies aren’t as sensitive to the insulin as they once were … and so begins the path of weight gain and ill health.
That’s where understanding the Glycemic Index and a low glycemic index diet lifestlye can help us! As we begin to know which foods (and combinations of foods) can keep our blood sugar and insulin levels stable, we can begin to keep our health in check. Decide now to go low gi!
You may have heard about the Glycemic Index …
but what does it really mean? … and how important is it for your health? … What is a low glycemic diet?
Very simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar levels in the 2 or 3 hours after eating. This index is measured against pure glucose, which has a value of 100 on the index. The index ranges from 0 to 100 with:
0-55 = Low-GI 56-69 = Moderate-GI 70-100 = High-GI
High GI 70-100 Carbohydrates that break down quickly during digestion, release blood sugar rapidly into the bloodstream, and cause marked fluctuations in blood sugar levels.
Medium GI 56-69 Carbohydrates that break down moderately during digestion and release blood sugar moderately into the bloodstream.
Low GI 0-55 Carbohydrates that break down slowly during digestion, release blood sugar gradually into the bloodstream, and keep blood sugar levels steady … and provide you with proven benefits for your health!
Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more sustained energy levels. If you’re looking to either lose weight, or maintain your existing weight, a low GI diet lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood swings an hour or so after eating, a change to low GI meals may show immediate benefits.
In term of long terms health, Low GI Diets are important to reduce the risk of developing type 2 diabetes or heart disease. However, if you’ve already been diagnosed with diabetes, low GI diets have been shown to improve both lipid and glucose levels, maintain more stable insulin levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes-related complications.
More and more health benefits associated with choosing a low glycemic index diet are constantly being realised, but the ones we’ve listed are certainly already impressive …
- Control and stabilise your blood sugar levels
- Raise your HDL (“good”) cholesterol
- Lower your LDL (“bad”) cholesterol levels
- Assist you with weight loss
- Manage symptoms of polycystic ovary syndrome (PCOS)
- Improve your body’s sensitivity to insulin
- Lower your risk of type 2 diabetes
- Lower your risk of heart disease
- Improve your energy levels and general wellbeing
So, to get started, just do your best to avoid high Glycemic foods as much as possible … and simply choose medium or low GI foods wherever you can! It becomes very easy once your understand the basics, and it certainly doesn’t mean that you’ll be forever consulting charts and adding up numbers to succeed. Begin simply, by continuing to learn a little about the glycemic index and you’ll be on your way to a satisfying and tasty low glycemic diet lifestyle.