By GI diet, include low glycemic index diet. According to specialists, it would be a balanced program, easy to follow and good for health, since the body would be programmed to consume low glycemic index carbohydrates. Recommended, even without the need for weight loss, the GI diet is for everyone, the oldest and the youngest. A slimming program that is dreaming, since to believe specialists, here no loss of muscle or water loss, but 200 to 300 grams of fat per week, no effect yoyo.
How it works ?
The GI diet is divided into three distinct stages, the duration of which depends on the objectives to be achieved, ie the number of pounds to be lost.
- Offensive phase . A first step during which the goal is to trigger a rapid weight loss, and sufficiently exhilarating to give the desire to continue. Only foods with a GI value of less than 20 are allowed. During this period, the added sugar, sodas and snack between meals are stopped. In addition, we increase our consumption of pulses and we eat slowly and at fixed times while reducing the portions of our plates. Finally, and this last point remains valid for each phase of the diet, we practice a daily physical activity for a minimum of 30 minutes (cycling, walking, running, etc.).
- Destocking phase . A second step, which is the heart of the diet, namely the step of progressive weight loss. This begins at the end of the first stage and continues until the desired weight is reached. Only foods with a glycemic index below 55 are allowed.
- Stabilization phase . A final essential step to put into practice and integrate new eating habits. Foods with a glycemic index of less than 70 are allowed, and GIs between 70 and 100 are exceptional.
Sample menu in phase 1
Morning : green tea, 2 boiled eggs, 1 plain yoghurt, 5 hazelnuts
Snack (if needed) : 6 cherry tomatoes, 1 glass of quézac
Midday : half avocado, prawns, asparagus, escarole, 1 fresh square 0%
Snack (if needed): 1 Perrier - lemon juice, 5 hazelnuts, 10 radishes
Evening : 1 glass of water, grated zucchini, cooked mussels, cooked peppers, oak leaf, 1 fresh garlic and herbs
Sample menu in phase 2
Morning: 1 small glass of water, 1 verbena, 1 banana, 0% white cheese, 2 slices of rye bread, margarine
Snack (if needed) : 1 smoothie
Lunchtime: 1 small glass of water, cucumber, turkey skewer, peppers - whole rice, 1 yoghurt soy, 1 orange
Snack (if needed) : 1 small glass of water, 1 herbal tea with thyme, 1 yogurt soy, 1 banana
Evening: 1 small glass of water, cherry tomatoes, grison meat, macaroni, lamb's lettuce, 1 pear, 1 decaffeinated
Sample menu in phase 3
Morning : 1 glass of water, unsweetened coffee, 1 peach 1 natural yoghurt, oatmeal Quaker Oats
Snack (if needed) : 5 almonds, 1 coffee
Noon : 1 small glass of water, cooked beets, stir-fried beef, cooked carrots, 1 slice of rye bread, brie, 1 banana
Snack (if needed): 1 small glass of water, 1 coffee, 1 slice of wholemeal bread, 1 compote
Evening: 1 small glass of water, gazpacho without bread, blond lentils, wild rice, lettuce, clementines, 1 decaffeinated
What advantages?
According to specialists, the benefits of this diet would be multiplied: feeling of well being, lightness, fitness and health, esteem and self-confidence, less breathlessness and more ease of movement. On the health side, the GI diet would also reduce diabetes, heart attacks, inflammation, ocular pathologies, age-related hearing loss, and even reduce the rate of cancer. In short, a program more than utopian!
What are the disadvantages?
If the advantages are numerous, in terms of disadvantages, we are talking about constraints. Checking the glycemic index of each food is not always easy. What's more, outings with friends and at the restaurant are also less obvious, so be careful not to get too close.
And after ?
In order to live well on the GI diet, specialists advise to set precise, dated and measurable goals: "to lose so many kilos in a long time". Finally, for the stabilization phase to be a success, it is also advisable to keep a logbook. But to believe the specialists say, any loss of kilo would be final. Never seen ... but why not!
For more information, get the book by Angélique Houlbert and Elvire Nérin, published by Thierry Souccar .
