Diet according to the glycemic index: losing weight without hunger!

There is a lot of talk about how diet therapy is the basis for treating diabetes. There is a certain set of foods that diabetics can eat, in limited form, and there is a prohibited list.

This must be taken into account when planning your diet, because everything we eat affects our blood sugar levels. That is, a diabetic needs a diet according to the glycemic index! So how can we eat so that our sugar levels are normal and our figure is slim, without starving? You will learn about this by reading this article.

What is a low glycemic index diet?

The diet is based on the dependence of a person’s body weight on the glycemic index of the foods he consumes. In the field of weight loss, this nutritional system has become a revolution, because thanks to it it is easy to lose weight, and the results remain for a long time. If you follow all the rules of the diet according to the glycemic index, you will not fail, since the main principle of the method is to lose weight without hunger.

Diet principles

In essence, the Montignac diet is a balanced diet. Following such a system, you need to choose which foods you can consume, taking into account their effect on metabolic processes: this will ensure the prevention of diabetes, excess weight and various types of vascular and heart diseases. You need to lose weight correctly - not by starving, but by calculating the GI of foods. To lose weight, this indicator should be low. Accordingly, the author developed a table dividing foods according to their glycemic index value. The following standards are used as a basis:

• low level – up to 55;
• average – 56-69;
• high – from 70.

Taking into account the initial weight, it is recommended to consume 60-180 units per day when losing weight. In addition to this, the technique

involves following a number of simple rules:

• drink at least 2 liters of still water per day;
• stick to fractional meals, dividing food into several meals. The break between them should not be more than 3 hours;
• analyze the nutritional value of dishes - do not combine fats with carbohydrates.

Glycemic index of weight loss foods

A special table showing the glycemic index of foods was developed to give you an idea of ​​how quickly carbohydrates are broken down into glucose in any particular dish. The data is important for people who prefer proper nutrition and for those who suffer from diabetes and are trying to lose excess weight.

Low GI foods

Products belonging to this group can suppress hunger for a long time, because when they enter the body, the complex carbohydrates they contain take longer to be absorbed in the gastrointestinal tract and cause a gradual increase in sugar levels. The list of foods with a low glycemic index includes:

Medium Glycemic Index Foods

During the second stage of the hypoglycemic diet, you can consume:

Fats

An essential component of the daily diet in moderate quantities. Dress salads and porridge with oil, eat cheese, nuts, meat and fish, avocados and seeds.

This substance is absorbed slowly, also contributing to the slow absorption of carbohydrates. This means that the feeling of hunger will not overtake you soon.

Nutrition according to the glycemic index - where to start

Having started to build a diet taking into account the glycemic index of foods, completely exclude those that have a high index: potatoes, sweet fruits, honey, popcorn and others. Remember that during pregnancy you should not sharply limit yourself, because these products contain components necessary for the development of the baby. Plan your diet menu so that it consists largely of beans, vegetables, dairy products, oranges, beans, and herbs. You can add sweets to the menu, for example, marmalade.

Hypoglycemic diet

A diet based on calculating the glycemic index of foods is ideal for overweight people. The essence of the diet is:

1. Avoiding a sharp drop in blood sugar, because this is the main cause of false hunger due to which the body begins to store fat obtained from the simple carbohydrates you eat in the subcutaneous tissue of the abdomen and thighs.
2. Replacing simple carbohydrates with complex ones, so that sugar will not “jump” above the norm.
3. Drawing up a menu, the main elements of which are complex carbohydrates - they are digested more slowly and saturate the body for a long time.

Diet stages

When considering what a diet is based on the glycemic index, you should immediately familiarize yourself with all its stages:

1. The first involves consuming foods with a low GI index, due to this, active fat burning will occur. The duration of the first stage can be from 2 weeks - until your weight reaches the desired level.
2. During the second stage of the glycemic index diet, you are allowed to eat foods with an average GI index - this will help consolidate the result. The duration of the stage is at least 2 weeks.
3. The third stage is exiting the diet. The basis of the diet remains foods with low and medium GI, but you can gradually add carbohydrates with high GI.

Effect of GI on the body

The term glycemic index is used by health nutritionists and endocrinologists. This concept was introduced by Canadian professor David Jenkinson. He scientifically substantiated it. As a result of the experiments, the doctor found out that depending on the food consumed, the metabolic process changes, hormones are produced and work, and digestion occurs.

The glycemic index refers to the time it takes for foods containing carbohydrates to be processed. This determines how quickly they are absorbed by the body.

The sooner this happens, the more your blood glucose levels rise, which stimulates the pancreas to produce more insulin. This hormone converts all unspent calories into fat and sends them to “reserve”, which is manifested by deposits on the waist, hips, abdomen and other parts of the body. Everything is distributed evenly.

The starting point is the glycemic index of glucose itself, which is 100. Thus, high means a number tending to this figure. For example, about 70 and above. Products with a score of 55 and below are considered small. And those who have from 50 to 70 are average.

There are special tables that indicate foods that have a low glycemic index. They list the most popular foods. But it is important to understand that the indicated glycemic index is for products that have not been cooked and come without spices and “flavoring agents”, such as sugar, salt, pepper and others.

We recommend reading about the diet based on your body type. You'll learn about how to determine your body type, diet, and sports for pear, apple, hourglass, rectangle, and inverted triangle shapes. And here is more information about Michel Montignac’s diet.

Low glycemic index menu

The advantage of the diet is a wide selection of foods that have a minimal GI. Once you understand the table, you can prepare many different dishes for yourself, arranging the ingredients together. Remember that one of the main principles of combining dishes according to a diet is that breakfast should be hearty, lunch should be half as low in calories, and dinner should be light. A low glycemic index menu for one day looks something like this:

• breakfast - oatmeal with dried fruits or an apple, fruit juice (preferably apple) or milk with 0% fat content;
• lunch - the first course of any vegetables, you can add cereals, for example, barley. A slice of wholemeal rye bread, a few plums for dessert;
• afternoon snack and snacks - herbal, green tea or kefir, still water;
• dinner – boiled lentils, a small piece of lean white meat (or chicken fillet). Another option is a glass of low-fat yogurt and a vegetable salad dressed with olive oil.

• Proper use of soda to cleanse the body
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Protein intake

Protein foods are also digested slowly, which is convenient when eating them with fast types of carbohydrates. Combine cottage cheese with banana, and bread with egg as an option. This will significantly slow down the process of glucose absorption.

In addition, the body needs the help of carbohydrates to process protein, so a portion of meat must include salad.

Recipes using low glycemic index foods

Dishes that can be made from foods with a low glycemic index, once in the stomach, will not cause a sharp increase in sugar. This means that after eating such food, your body will be full for a long time and you will not want to have snacks between meals. Check out some recipes for a hypoglycemic diet - with them you can achieve the desired result in losing weight.

Meat cabbage soup

• Cooking time: 50 minutes.
• Number of servings: 3 persons.
• Calorie content of the dish: 55 kcal.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Cabbage soup with the addition of fillet or lean meat on the bone is one of the most satisfying and nutritious dishes allowed at any stage of a hypoglycemic diet. The list of ingredients for the first includes vegetables that are recommended to be consumed fresh, but even after heat treatment their GI will not be much higher than recommended even at the first stage.

Ingredients:

• tomato – 1 pc.;
• red sweet pepper – 1 pc.;
• potatoes – 2 pcs.;
• onion – 1 pc.;
• cabbage – 0.25 heads;
• carrots – 1 pc.;
• lean meat – 300 g;
• bay leaf, spices, salt, herbs - to taste.

Cooking method:

1. Boil the meat by placing a piece in cold water.
2. Chop the tomato, carrot, pepper and onion, fry a little, pouring a little vegetable oil into the pan.
3. Shred the cabbage thinly.
4. Peel the potatoes and make into cubes.
5. Add cabbage to the broth with the cooked meat after 10 minutes. add potatoes. After boiling the ingredients for 10 minutes, add the remaining vegetables.
6. Leave the cabbage soup on the fire for 10 minutes, then add seasonings and salt. After a minute, turn off the heat.

Braised cabbage

• Cooking time: 35 minutes.
• Number of servings: 5 persons.
• Calorie content of the dish: 40 kcal.
• Purpose: for lunch.
• Cuisine: Russian.
• Difficulty of preparation: easy.

A diet according to the glycemic index helps everyone achieve the desired results in losing weight, because dishes can be prepared in different ways: steamed, baked or stewed. Try cooking cabbage, a vegetable that is on the list of low GI foods. When dieting, stewed cabbage should be prepared without adding oil. You can use vegetable or meat broths instead.

Ingredients:

• onion – 1 pc.;
• cloves – 1 pc.;
• cabbage – 1 kg;
• broth - 2 tbsp.;
• tomato puree – 2 tbsp. l.;
• bay leaf, peppercorns, salt - to taste.

Cooking method:

1. Chop the cabbage thinly and place in a cauldron. Let it simmer, adding broth.
2. Fry the chopped onion and mix with tomato paste.
3. Add prepared onions and spices to soft cabbage.
4. Extinguish all min. 10, cover with a lid and let the dish stand for a while.

Salad with chicken, cucumbers and avocado

• Cooking time: 50 minutes.
• Number of servings: 2 persons.
• Calorie content of the dish: 65 kcal.
• Purpose: for dinner.
• Cuisine: Russian.
• Difficulty of preparation: easy.

Many people like the hypoglycemic diet, because here the menu can be absolutely anything, the main condition is that the dishes consist of foods with a low or medium glycemic index. By following such a nutrition system, you will not starve, and your diet will be filled with your favorite food. Diversify your diet menu with a light and tasty salad with chicken, avocado and cucumbers.

Ingredients:

• cucumbers – 2 pcs.;
• garlic – 2 cloves;
• soy sauce – 6 tbsp. l.;
• sesame seeds, green onions - to taste;
• eggs – 3 pcs.;
• avocado – 1 pc.;
• mustard – 1 tsp;
• chicken breast – 1 pc.

Cooking method:

1. Boil the chicken breast, tear into fibers.
2. Boil eggs, cut into cubes.
3. Chop the cucumbers into thin slices.
4. Chop the avocado into small cubes.
5. Mix the prepared ingredients in a bowl.
6. Prepare the dressing: mix mustard with soy sauce, chopped garlic and onion feathers. Pour the mixture into the salad, sprinkle everything with sesame seeds.

Summarize

To lower the GI of a product you need to:

• add vegetable fat, it can be nuts, oils, olives, avocados, etc.;
• add animal protein, it can be cottage cheese or egg white;
• eat a salad of raw vegetables before the main meal.

Note: to check the GI of a product, just find the table of M. Montignac.

Be careful what you put in your mouth and you will be healthy for many years!

PS

Who is interested in how to build weight without problems, visit the website of T.V. Malakhova.

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Pros and cons of the diet

The glycemic index diet impresses everyone who wants to lose weight with its advantages:

• even when going through the first stage of the diet, hunger strike is excluded, because the menu is varied and nutritious: the diet is based on the principles of proper nutrition;
• You can stay on a diet for the rest of your life, because it benefits the body: it speeds up metabolism, improves intestinal function, and normalizes the functioning of all internal organs;
• You can build a diet from dietary products during pregnancy and breastfeeding, and for people who suffer from various kinds of chronic or serious diseases.

As for the disadvantages, a low-glycemic diet has practically none. However, nutrition according to the glycemic index is not recommended for adolescents and those who have problems such as:

• impaired metabolism;
• mental disorders;
• diabetes mellitus;
• weakened condition after surgery or a long illness.

The relative disadvantages of the glycemic index diet are that when following it, you must constantly follow the table compiled by experts and the fact that it is impossible to achieve rapid weight loss with it. Even if you make every effort, you can lose up to 10 kg in a month, and the result of weight loss is significantly influenced by the calorie content of food consumed and the amount of physical activity.

Popular hypoglycemic diet recipes

At first glance, it seems that the hypoglycemic diet is a very strict diet that does not involve culinary delights. But even with such a diet, you can please yourself with dishes whose taste qualities will be appreciated by real gourmets.

Stuffed zucchini with mushrooms and buckwheat filling

To prepare you should stock up on:

• four small zucchini;
• buckwheat (about 5 spoons);
• champignons (maximum 8 pieces) and a couple of dried mushrooms;
• small onion;
• one clove of garlic;
• a glass of low-fat sour cream;
• a tablespoon of amaranth flour;
• vegetable oil, herbs and salt.

Stuffed zucchini can become a real table decoration

1. Cooking begins with sorting and washing the buckwheat, which is then poured with double the amount of boiling water and left on the fire to cook.
2. After boiling, add chopped onions and dried mushrooms, add some salt to the porridge and leave on the stove for another 15 minutes.
3. Place chopped garlic and champignons in a heated frying pan, simmer for about 5 minutes, add the prepared porridge, mix the filling.
4. Then prepare the sauce by chopping the core extracted from the zucchini cut in half, frying it in a frying pan, grinding it with a blender, adding sour cream, flour, and salt.
5. Lightly add salt to the squash boat itself, put minced meat inside, cover it with sauce and place the dish in an oven preheated to 220 degrees for half an hour. It is important not to overcook the zucchini.
6. Before serving the food, the dish is sprinkled with herbs.

Onion-squid chopped schnitzel

The dish is prepared from the following products:

• 500 g squid;
• one egg;
• a small head of onion;
• greens and leeks;
• breadcrumbs, vegetable oil, salt and pepper.

Treat yourself to chopped onion-squid schnitzel for dinner

1. Preparation begins by grinding squid carcasses in a meat grinder, adding pepper, salt and ground crackers to the minced meat.
2. Then the finely chopped onion is simmered in a frying pan until crispy, added to the minced meat along with the herbs, tasted for salt and, if necessary, diluted slightly with cold water.
3. Shape the schnitzels, making them maximum 1 cm thick, dip the dish in beaten egg, roll in breading and place in a heated frying pan to fry for 5 minutes.
4. This food is consumed both hot and cold.

Rye blueberry pancakes

A delicious dessert is prepared from the following products:

• blueberries (about 150 g);
• glasses of rye flour;
• one egg;
• stevia herbs (take two one-gram bags);
• low-fat cottage cheese;
• vegetable oil, salt.

Rye blueberry pancakes are a real delicacy that will appeal not only to adults, but also to children.

1. To begin with, prepare a tincture from stevia by pouring 300 ml of boiling water over the herb and leaving it to infuse for at least 15 minutes.
   

   If you want to get a sweeter infusion, increase the holding time.

2. Then the blueberries are washed and dried.
3. Place an egg and cottage cheese in a bowl, mix the ingredients, add flour combined with salt.
4. Add soda, berries and knead the dough with vegetable oil.
5. For baking, a portioned amount of the mixture is poured into a heated frying pan.

Cabbage zrazy with filling

The dish is prepared from the following ingredients:

• 500 g cauliflower;
• four tablespoons of rice flour;
• a bunch of green onions;
• two eggs;
• vegetable oil.

1. First, disassemble the cauliflower into inflorescences, boil it for 15 minutes in salted water and remove it with a slotted spoon onto a plate.
2. After cooling, the product is crushed, flour (in the amount of 3 tablespoons) and salt are added and the dough is left for half an hour.
3. Then prepare the filling from a hard-boiled chopped egg and chopped green onions.
4. Roll cabbage dough balls, form them into flat cakes, put the filling inside and pinch them into cutlets.
5. The dish is rolled in a spoon of rice flour and placed on a heated frying pan.
6. Fry over low heat for 9 minutes.

The result of the diet, or what diet food gives

The main effect expected from a hypoglycemic diet is maintaining a constant blood sugar level due to the exclusion from the diet of foods that are quickly digested by the body, promoting its active saturation with glucose, which is unacceptable in diabetes mellitus.

By constantly following the recommendations of a nutritionist, you can eliminate attacks of hyperglycemia. In addition, regular and small meals are the key to preventing hypoglycemia, one of the factors of which is skipping meals.