Just follow our sparing diet ...
We will be frank with you: dropping 5 kilograms per month is not an easy task, and it is much easier to cope with it with the help of a special training regime. However, no less important is the diet that will provide you with energy for these exercises. In addition to the inevitable bouts of hunger and long lists of some strange foods, the main problem of many diets is that it is very difficult to find a nutrition system that would allow you to lose weight without reducing the nutritional value of foods and without affecting your health. That is why in this article we pay great attention to products with a low glycemic index (GI) and the basis of the proposed diet - the speed with which products containing carbohydrates are digested and enter the blood. The use of a large number of products: with a high glycemic index (such as white bread and others, high-grade flour products, potatoes, white rice, sugary drinks and many processed foods) will lead to an excessive feeling of hunger, as the body digests them very fast. As a result, you will eat more than necessary, but hunger still does not quench. Scientists found that people whose breakfast and lunch were characterized by a high glycemic index of foods in the second half of the day were eaten by 700 calories more than those who had GI breakfast and lunch was lower. Products that are quickly digested can also lead to hormonal imbalance, resulting in the body will begin to store more fat. You may have already heard about the GI-diet based on the low glycemic index of foods - in different versions it has long been known. However, recent studies have shown that this diet can just become a miracle cure that will help to cope with excess weight and improve health. Products with low GI are among the most nutritious: they are rich in fiber, vitamins, minerals and other healthy substances. You have a normalized cholesterol level, a reduced risk of diabetes, and your skin, if it is prone to acne, will become cleaner. In addition, thanks to this diet, you will get more energy than sticking to most low-carb diets. And this means that you will have more strength to practice in the gym. Ready to start? That's all you need to know to succeed when doing this promising weight loss plan.
The magnitude of the glycemic index is affected by a number of factors: the content of the fiber in the product, the way of cooking (the baked potato is more than the boiled potato), the ripeness (for fruit), the duration of cooking (GI of digested vermicelli is higher than normal), and the type of food processing for example, the glycemic index of some varieties of white bread may be lower due to the use of flour grinding). In all this it is easy to get confused, so we will give the basic postulates of this diet. The basis of the diet are whole grains, vegetables, fruits and beans. The glycemic index of these products is low, and when it comes to non-starchy vegetables, it is generally 0.
Use lean protein, meat, fish, game, cheese and tofu do not contain carbohydrates, so that the glycemic index in their case is not talking. In addition, with the help of protein, you keep the feeling of satiety longer.
Eat less, but more often
Uniform distribution of calories is the key to stabilizing glucose levels. If the main part of calories you consume in two steps of writing, the glucose level will fluctuate significantly even if you choose products with a low glycemic index.
Do not rely solely on the GI
Products such as pizza, potato chips or cupcakes have a low glycemic index. But, as you know, this does not at all make them your allies in the fight against weight. In any case, you need to consider the number of calories and evaluate the nutritional properties of foods in your diet. Therefore, you can use these products, but occasionally. And do not avoid useful products.
Start with a salad
The usual ingredients of salads have almost zero glycemic index, besides they are rich in fiber and many nutrients. And thanks to fat in oil, as well as acid in vinegar or lemon juice, salad sauces help to control the growth of glucose in the blood after they are consumed.
Control the volume of portions
Spaghetti pasta fits perfectly into the GI diet, as they are slowly digested. But since there are a lot of carbohydrates in spaghetti, it is necessary to reduce the size of the portion to about 200 grams. To make spaghetti a more nutritious and less-calorie dish, add vegetables to them.
Be careful with snacks
The choice of snacks depends only on you. Low-fat fruit yogurt, a sweet cereal bar or a few crackers can lead to a sharp rise in the level of glucose, followed by an equally sharp drop. Make a choice in favor of snacks with low GI (raw vegetables or apple). If at your fingertips only products with a high index, at least add a little protein or useful fat to them: for example, eat several crackers and 30 grams of cheese or peanut butter.
Advantages of diet
The main disadvantage of many diets is that foods that contain nutritious and healthy substances are excluded from the diet. As a result, you, of course, can quickly lose weight, but at the same time, your health is at risk. In some cases, the game, as they say, is not worth the candle. For example, if you lose weight, but your cholesterol level rises, then you simply change one risk factor for heart disease on the other. Diet GI offers you a variety of healthy foods that will enhance your health. In women who observed the GI diet, blood cholesterol level decreased by 10% in just 2 months. They also improved the results of the analysis on the reactive protein, which indicates the presence of inflammatory processes and the risk of a heart attack. Slowly digestible carbohydrates are useful for a number of reasons. A study by Harvard University scientists showed that women who follow the GI diet (especially if they were rich in fiber) are half as likely to develop type 2 diabetes. Diets that focus on products with low GI are also the prevention of cancer. A recent study by British scientists found that every 5% of calories ingested with carbohydrates with a high GI increase the risk of breast cancer by 55%. So in a month GI-diet, becoming on the scales, along with the joy about the loss of extra pounds, do not forget that you have benefited your health.
One day on a diet gi
Here's how the 1600 calories that you use for this day will look. The combination of products with low GI and lean protein in each dish will help you stay full. If the famine does manifest itself, allow yourself a snack for 100 calories.
Breakfast
Greek scrambled eggs (3 egg whites, 3/4 cups mixture of red onion with tomatoes and olives, 2 tablespoons grated Feta cheese), pomegranate.
Snack
Cheese "Kosichka".
Dinner
Salad with pasta (90 g grilled chicken, 200 g grilled aubergines and fried red sweet pepper, 1/2 cup turkish peas, a glass of pasta, 2 tablespoons Italian sauce).
Snack
Celery sticks with peanut butter (8 sticks and 2 tablespoons of natural peanut butter).
Dinner
Turkey "Chile" (90 g turkey fillets, 1/2 cup beans, onions and tomato sauce, "Chile" sauce). Sprinkle the fillet with grated cheese "Cheddar" (1/4 cup). Strawberry and spinach salad (2 cups spinach, 1/2 cup strawberries, 2 tablespoons pistachios, 2 tablespoons balsamic vinegar).
A snack for 100 calories
Baked apple with cinnamon.
How does diet gi work?
Compared with many other diets, it will be easier for you to stick to it. Advantages of diets consist in low caloric content and nutritional value of food. The products that make up her make you forget that you are dieting, plus you can avoid the bouts of hunger that appear late in the evening and cause you to drag on to sweets. The effectiveness of the diet of GI is confirmed by numerous studies that have proved that a diet based on products with a low glycemic index is more nutritious than other types of diets. In addition to the fact that there is no abrupt release of insulin into the blood, products with low GI remain in the digestive tract for a long time and reach the small intestine, where the main hormones that suppress appetite are produced. And although with a decrease in calories consumed, metabolism tends to slow down, the GI diet minimizes this effect. During one of the studies, it was found that people who observed a "low-fat" diet, metabolism slowed by 11%, while comfort, who adhered to the GI diet - only 6%. If the blood glucose level remains constant, then the body does not give signals of hunger. Consequently, it will not slow down the metabolism, saving each calorie.