Glycemic index diet, 4 weeks, -12 kg

Losing weight up to 12 kg in 4 weeks.

The average daily calorie content is 850 Kcal.

The Glycemic Index (GI) diet is a very popular body transformation technique. According to this theory, a certain indicator is assigned to each product. To lose extra pounds, you need to limit the presence of foods with a high glycemic value in your diet and focus on low-carb foods. As adherents of this technique note, GI has an effect on the processes of losing weight and maintaining the existing weight no less than the calorie content of the products used. Let’s take a closer look at what’s what.

Glycemic Index Diet Requirements

From a scientific point of view, GI means the rate at which any carbohydrate-containing product is broken down in the human body. The benchmark for comparison is the speed of this process occurring with glucose, whose indicator is 100. The faster the breakdown of a particular product, the greater its index and the chances of increasing excess weight from its consumption. The set of new kilograms or the inability to throw them off occurs due to the fact that when the level of sugar in a person’s blood rises, the pancreas is stimulated and insulin is released. But low-carbohydrate foods do not cause a jump in sugar and do not lead to the above problem.

In short, foods with a high GI are mainly fast carbohydrates, while those with a lower GI are slow-digesting. But, of course, to reduce weight, you need to take into account in more detail the indicator of each specific meal.

Those who decide to eat this way should eat from the first list (low GI), which is given below. Eat like this until you reach the intended result, or until the indicator on the scale freezes for a long time.

The second stage should be continued for 2 weeks. Foods now allowed in the first stage can be supplemented with food from the second list (with an average GI). This will help stabilize the new weight.

After that, you can move on to the third stage of the GI diet. From now on, if you do not want to gain lost weight again, the menu should be built on products from the two mentioned lists and only occasionally allow yourself to eat foods with high glycemia.

If we talk about the rate of weight loss, during the first two weeks for every 7 days it is possible to part with 2-3 kg. Quite fast weight loss is provided, in particular, by the fact that excess fluid leaves the body. Further, as a rule, it takes 1-1,5 kg.

Using this technique, it is recommended to adhere to the rules of fractional nutrition and eat at least 5 times a day, without overeating. That is, the daily diet is based on 3 main meals and 2 (and if you go to bed late – you can 3) snacks.

Note that protein products do not possess GI. So, lean meat and lean fish, not mentioned in the lists, can be eaten from the first stage of the technique. You should not refuse them. Lean protein is likely to help you lose weight and keep you feeling full for a long time after your next meal. Dinner is worth at least 2-3 hours before lights out.

Low GI foods (up to 40) include:

They should be eaten for about two weeks. Please note that, despite their low glycemic value, nuts and chocolate are high in calories and rich in fat. So you don’t need to lean on them. Otherwise, the process of losing weight may be questionable. In addition, it is not recommended to make permitted bread products as a frequent guest in the diet. Better to allow 1-2 slices in the morning or at lunchtime, but no more.

Medium GI foods (40-70) include:

Have you reached your desired weight? Dilute your diet with this meal. Nevertheless, the emphasis should still be placed on low-glycemic food and control your weight in the future, weighing yourself weekly.

From drinks in any quantity on a GI diet, tea and coffee without sugar are allowed. Be sure to drink water. And, of course, physical activity will help to achieve a speedy weight loss. You can salt food, but do not overuse it.

GI diet menu

An example of a diet diet by the glycemic index for a week (first stage)

Note… If you are hungry before going to bed, drink a little kefir.

Glycemic index diet contraindications

The GI diet is considered to be a fairly balanced dietary system that many nutritionists and doctors support.

• It is impossible to eat according to its principles only in case of serious illnesses, in which a different diet is required.
• With adjustments (in particular, the addition of vegetable oil so that the body is not deprived of fat), the system should be adhered to by adolescents, pregnant women and nursing mothers.
• A consultation with a qualified doctor does not hurt anyway.

Benefits of a Glycemic Index Diet

1. A good diet for the glycemic index is that, in addition to losing weight, the normalization of metabolic processes also occurs. This helps to preserve the new body.
2. Also, according to reviews, the GI diet is great for dealing with addiction to sweets and high-calorie baked goods.
3. The positive aspects of the technique can be considered its hearty diet, the possibility of frequent meals, and strengthening of immunity.
4. The abundance of vegetables, fruits and other usefulness in the menu helps to minimize the risk of cardiovascular diseases, diabetes, obesity and many other problems with the body.
5. This method of losing weight is great for people who have poor insulin absorption.
6. After all, the use of foods with a high GI is not just harmful to their figure, but literally threatens health.

Glycemic Index Diet Disadvantages

• Among the disadvantages of the GI diet, only its duration can be distinguished.
• In order to significantly reduce the volume of the body, you need to revise your eating habits for a long time, and leave the basic rules of the technique in life and observe for a long time.

Reapplying the GI diet

If you want to repeat the GI diet again, it is advisable to wait at least a month after the end of its second stage.