Gi Diet

There are all sorts of reasons for dieting. For most people it is a question of losing weight by eating less. Your eating habits, food preferences, your desires are not much changed.
For most people this is what dieting means – same old food, same old body, but rather less of both (you hope). It is common knowledge that such hopes are difficult to sustain, especially after your first few efforts ate dieting.

However a GI diet is a bit different. Can I give some clues from our own recent experience ?

I was overweight, verging on the obese. I had had a painful injury which for six months reduced my mobility and for which I found that alcohol was the best pain relief I could use. I had started suffering bouts of thrush (=Candida albicans) for which I was prescribed fungicides. I was fairly fit physically, though I had high blood pressure approaching the figures which would require treatment. I was having a certain amount of pain from my knees. I was less energetic than I thought I ought to be.

I try to avoid doctors (nothing serious there – it is a widespread English attitude) but at the same time my wife was diagnosed with “Syndrome X” and was told to regulate her blood sugar levels or to expect type 2 diabetes, and so we embarked on a low GI Diet together.

We cut out all the high GI foods. These are the ones which contain sugars and other carbohydrates in such a form that they are rapidly converted into glucose in the blood. When the blood is flooded with glucose the pancreas produces insulin which has the effect of removing glucose from the blood into storage. Too much sugar in the first place usually means that too much insulin is produced, the blood sugar level is decreased too much; you feel hungry; you need another sugar fix.

When this cycle is repeated too often and too wildly, type 2 diabetes is often the result.

The GI diet aims to reduce this fluctuation.

Six months later we have each lost a stone in weight (=14 lbs; 7kgs.). I no longer have thrush (which is medically named Candida albicans). I feel better and my knees are no longer a problem. I no longer feel as hungry between meals; I don’t continually nibble small snacks; I don’t pig out when meal times come.

We considered that we had had a healthy diet beforehand, and the big surprise was that white bread and potatoes had a higher potential to raise blood sugar levels than sugar itself.

They went, and it was fairly easy. When tempted you simply have to say "I'd love a slice of bread/some potatoes/a sweet pudding (whatever is on offer at that instant) – but unfortunately I don’t eat them anymore".

Knowing the principles behind the GI Diet, I know that I can control my appetite to a certain degree. If I chose to I could lose more weight – but what’s the point – that wasn’t the primary purpose of the low GI diet in the first place.

Frequently Asked Questions

QUESTION:
GI Diet!!!!??!?!?!?!?
please can people list me some foods on the GI diet. how often do i eat them? and what are the benefits of it??

im REALLY hoping and im quite desperate to loose weight off my legs. the only problem is that its not fat!! its just muscle, please, you can say i dont need to but that wont help lol! so also , any exercises to slim the thighs would be greatly appreciated

THANKYOU!
- ANSWER:
  Exercises will make your thighs bigger (as in muscle)
  
  Stop doing leg exercises and use weights and dumbells instead of running, cycling etc.
  
  A GI diet wont slim your thighs. Most diets aim are to lose weight (as in fat) rather than muscle so youll probably lose weight and gain muscle, or at least not have any effect on how much you have.
  
  You just need to avoid body building foods a bit. Cut back on milk, meats, cheese, yoghurt. Things with protein in them.
  
  Im not saying cut them out completley, but these are "body building foods". They will make it easier for you to gain muscle. So you probably are having too much of this stuff.
  
  If youre not it must be your exercising. Like I said, cut back on exercises that concentrate on your legs.
  
  If nothing works, Im sorry but thats how it is =S Be thankful its not fat there anyway =] Some people are trying to work off a big flabby gut or jiggly thighs.
  
  Be happy with who you are. And anyway, muscle burns more calories than fat so you probably can eat more =]
  
  have a nice day.
QUESTION:
GI diet?!?
ok i started on the gi diet today
for breakfast i had bran flakes with milk and a banana
then i had a cereal bar for my snack
then bean salad for lunch
then an apple
then chili and honey chicken for my dinner
then yoghurt for my snack

i have been eating all day, i am absalutely stuffed, ive eaten double what i would usually and i just dont think its going to work, and ive only had 16 points out of my possible 17.

can anyone shed any light on this?
and reccomend what i might eat tomorrow?

cheers x
- ANSWER:
  Give it at least one full week to prove itself.
  
  You should have some exercise too. Should not you??
QUESTION:
how long does it take a low gi diet to affect the symptons of pcos?
Just got diagnosed with pcos, low gi diet recommended, how long will it take for some of these symptoms to subside?
- ANSWER:
  Depends on the symptom.... the low Gi diet will start to affect your metabolism right away, which means you may see results with less sugar cravings and more sustained energy immediately, but other things like weight loss will take a bit longer.
  Symptoms like excess hair or hair loss will take a bit longer to be affected, but problems with irregular cycles may start to improve gradually over a few months.
  Acne often responds well to both a low Gi diet and a low GL diet fairly quickly, although diet alone may not resolve this symptom.
  Hope that helps.
QUESTION:
What are the benefits of a low GI diet?
I have just found out about the GI index and would like information about the diet and its benefits.
- ANSWER:
  Low GI foods take longer to digest so you feel full longer, they also keep insulin levels from spiking, keeping insulin levels low inhibits the formation of fat and helps in the conversion of fat back into energy.
QUESTION:
Have you had positive or negative experiences with the GI diet?
I am six stone overweight and my dr is urgng me to make an effort to lose some pounds. He recommended the GI diet because it's a proven scientific programme. It seems simple enough to follow, but do you have feedback?
- ANSWER:
  I agree with Dr Frank basically.
  
  You mentioned that you have six stone to lose. One of the main problems that exists in medicine is Doctors and Nurses' failure to understand obesity or recognise the different categories of obesity. Whilst diet and exercise is the only real way to lose weight; if you are six stone or more over weight you need to look at why you are over weight in the first place and you need to recognise the difference between physical and emotional hunger.
  
  It is no point telling an obese person to simply 'eat more fruit and healthy foods' you can get fat eating fruit and other healthy foods if you eat too much of it. It's never what you eat, it's always how much (although you do need to eat a healthy diet). The difference between a thin person and an overweight person is not what they eat, it's that ability to stop eating when they have had enough. The key is understanding what makes an overweight person have that extra mouthful, when physically their body is full.
  
  As I said, there are different categories of obesity. Diets such as the GI diet on it's own tends to work well for people who have a few stone to lose where it can be said that they have simply over indulged (which we all have the ability to do) or put on weight through periods of inactivity (due to illness etc). When people have got 5+ stone to lose, the problem is often more psychological. Some people actually have an addiction to food. And for some people, dealing with this underlying problem is the only way they are going to beat their obesity problem.
  
  The media likes to portray obese people as being lazy and greedy and I always think that is a very unfair portrayal. Although for some people this may be the case and some people are just overweight through bad eating habits etc; for some people quite often the problem is a lot deeper and many people are addicted to food in the same way some people are addicted to alcohol and drugs etc.
  
  This is why you hear so many obese people saying, "I have tried every diet and nothing works" This is because food is not the main issue.
  
  I don't know your actual circumstance, but I would suggest giving the GI diet a go, but bear in mind, providing you are eating the correct quota of food per day, hunger on top of this is likely to be more psychological than physical. If you are really struggling to lose weight and finding that you are craving food all the time, then ask your GP to refer you for CBT (Cognitive Behavioral Therapy). More and more Doctors are now realising the benefits of using CBT in conjunction with diet + exercise to tackle obesity.
  
  Best wishes for the future and apologies for my long winded answer.
QUESTION:
Whats the best way to do the GI diet?
I want to start the GI diet as I've heard its a good, if not the best diet... However, Im a student and work full time and time for cooking, preparing etc is not always an option.
Maybe its lazy, but I do not want to read a whole book about a diet, and all the websites I have looked at contradict whats best to eat..
So whats the right way to start it?
What am I allowed and not allowed?
- ANSWER:
QUESTION:
I am thinking of starting the low GI diet, can you help?
I am thinking of starting the low GI diet so I can get healthier, more fit and lose some weight. I am a vegan is that an issue? I have been looking around and this seems the one best suited to me (and the one that is least likely a stupid scam)

Is there anyone else using a diet plan like this. How did it affect you? Positively or negatively? Did you find it was easy to stick to?

I have the book with a twelve week plan and I think that will help me. If I have something to stick to like that.

Any help you have or comments would be appreciated.
- ANSWER:
  Hi,
  
  I just came across a few articles on low GI diet. I am not quite aware of it myself, but thought these articles might help you find that you are looking for. It is said that potatoes are high GI, whilst sweet potatoes (kumara) are low. Wholegrain breads are best, and even better if a bit of oat bran is added to homemade. Oat bran added to just about anything helps lower the GI of the foods you eat. There is more information on these topics. Please visit the site for more details:
  http://www.radarseek.com/low-gi-diet.html
QUESTION:
Why do I have so much wind - just started a GI Diet?
I have been on the GI Diet for 3 weeks now and intend to stay on it. I have now developed lots of windy and cant stop blowing loud farts. I have polycystic ovaries, hence the diet.
- ANSWER:
  try digestive enzymes before you eat....
QUESTION:
GI Diet- What Chinese Food is best?
I am on the GI Diet. I have to go to a chinese restaurant for lunch. I am planning on ordering the steamed chicken and vegetables with brown rice. What kind of chinese sauces are the best when on the GI diet?
- ANSWER:
  I never put sauces on Chinese food they usually put at least soy on the food as it cooks, that should be enough. My guy is into hot mustards and hot chili sauces bleh!
QUESTION:
GI diet is making me eat loads of food?
I signed up to a GI diet, and im eating loads more on it than i was with my usual eating habits, but I am loosing weight with it, 2-3bls a week. How can I be loosing weight when it makes me eat so much?
- ANSWER:
  As the previous person said, eating healthy fruit and veggies can speed up your metabolism, which means you burn more fat. Also, if you're eating a lot more protein (which I assume you are) you building more muscle. And muscle is your body's fat burning furnace. The more muscle you have, the more fat you burn.
QUESTION:
Is Vinaigrette okay to eat on a low GI diet.?
I have sun dried tomato vinaigrette, is this fine for a low GI diet?
- ANSWER:
  Does it have sugar in it? Then, no. No sugar, perfect.
QUESTION:
What is healthier - a low GI diet or a low carbohydrate diet?
Is Doctor Atkins diabetes diet much different to his normal dietary advice?
- ANSWER:
  A Low G/I and G/L diet is the best you can get. A eating bible for life. Here is a website with 2,480 foods listed. The load is the important one. http://www.mendosa.com/gilists.htm
  
  This table includes the glycemic index and glycemic load of more than 2,480 individual food items. Not all of them, however, are available in the United States. They represent a true international effort of testing around the world.
  
  The glycemic index (GI) is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers–the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. A GI is 70 or more is high, a GI of 56 to 69 inclusive is medium, and a GI of 55 or less is low.
  
  The glycemic load (GL) is a relatively new way to assess the impact of carbohydrate consumption that takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food's effect on blood sugar. That is where glycemic load comes in. The carbohydrate in watermelon, for example, has a high GI. But there isn't a lot of it, so watermelon's glycemic load is relatively low. A GL of 20 or more is high, a GL of 11 to 19 inclusive is medium, and a GL of 10 or less is low.
  
  Foods that have a low GL almost always have a low GI. Foods with an intermediate or high GL range from very low to very high GI.
  
  Both GI and GL are listed here. The GI is of foods based on the glucose index–where glucose is set to equal 100. The other is the glycemic load, which is the glycemic index divided by 100 multiplied by its available carbohydrate content (i.e. carbohydrates minus fiber) in grams. (The "Serve size (g)" column is the serving size in grams for calculating the glycemic load; for simplicity of presentation I have left out an intermediate column that shows the available carbohydrates in the stated serving sizes.) Take, watermelon as an example of calculating glycemic load. Its glycemic index is pretty high, about 72. According to the calculations by the people at the University of Sydney's Human Nutrition Unit, in a serving of 120 grams it has 6 grams of available carbohydrate per serving, so its glycemic load is pretty low, 72/100*6=4.32, rounded to 4.
  
  Atkin's diet is OK , but the Mendosa Index gives you the load of foods. It is simple to use and understand.
  
  Good luck >
QUESTION:
I'm soon to be starting a low-cal, low-gi, low-carb, diet and need to find a meal planner, any suggestions?
I've searched and searched and have found so many tips, and so many tid-bits of advice. When it comes down to it, I really just need a place that lists daily menu's to chose from. I'm having a hard time with it. Do I just pick and chose meals based on calories? What are other people on the low-gi diets doing? I feel so lost.
- ANSWER:
  Low carb principals don't work with low calories. When you lower carbs, you must increase dietary fats to fuel the body - protein should never be used as a primary fuel source.
  
  INDUCTION MENUS -
  http://www.genaw.com/lowcarb/induction_menus/induction_menus.html
  
  The best way to break the carb addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won't feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.
  
  Every day you should be eating these 2 items. If you need additional fat or calories, you can add a tablespoon of virgin coconut oil to the ground flax seed cereal. I highly recommend virgin coconut oil for people needing quick energy - coconut oil is the only fat that is converted to quick energy like a carb.
  
  Half an avocado mashed with mayo seasoned with cayenne & eaten with pork rinds or celery.
  
  Ground flax seed (4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 min for daily fiber needs. Flax seed should be eaten daily even in induction.
  
  The first 2 weeks, you can have several cups of salad a day - Bacon, lettuce & a lil tomato with avocado/mayo dressing is my fav. Jicama, cucumber, celery & radish marinated in sesame oil & hot pepper flakes with rice wine vinegar & artificial sweetener. Make a stir fry with Bok Choy, bean sprouts, bamboo shoots, celery, mushrooms, shirataki noodles. I love eggs & could eat deviled eggs every day. You can smother omelets & meats with mushrooms, peppers & cheese. Meatzza - Meatloaf with pizza toppings. I like thin sausage patties fried crispy with pizza toppings. Pork rinds & celery sticks are great crunch and can be eaten with dips (avocado/mayo/cayenne) & tuna/chicken/turkey/egg salads. I love my rotisserie & it makes meats tasty. I cook a turkey often & make soup with the bones & turkey salads. I'll cube up some turkey meat mix in a couple of raw eggs add cheese & broccoli with cayenne powder & nuke 2 minutes for instant meal.
  
  After 2 week, you add 5 grams of carbs per day every week & add greater variety of non starchy vegetables. Change your mindset - adapt what you like to eat to low carb -
  replace bread with lettuce
  replace pasta with cabbage
  replace rice with cauliflower
  replace potatoes with brocolli
  Cabbage makes a good pasta substitute. Make lasagna with blanched cabbage leaves & thinly fried eggplant instead of noodles. Sugar free pasta sauce over fried cabbage. My fav is chicken cacciatore, I add greens & flaxseed for body & add pizza toppings too. Alfredo sauce is also low carb.
  
  I make a lot of shredded cabbage & mayo or fried cabbage if I'm a bit more ambitious. I fry up bacon & onions & it makes any salad special (BLT) Avocado & turkey - grilled chicken - fajita meat & fried onions is great also. I'll make a salad with 6 cans: mackerel, baby corn, water chestnuts, bamboo shoots, artichoke hearts, sweet red peppers & add mayo & chia seed gel.
  
  I make huge batches of food & freeze most of it. Go into the forums for recipes - I was shocked that fried "rice" made with grated cauliflower tasted like it's name sake - faux mashed "taters" made with cauliflower & cream cheese - "potato" salad using cauliflower instead. Shirataki noodles are traditional in Japanese sukiyaki & low carb
  
  Chia seeds sound expensive but 1# will make 10# food. I buy mine in bulk for # with free shipping at getchia.com
  
  I also order off Amazon - Lowrey's Pork Rinds 18 for - they pop like popcorn & are portion controlled.
  
  Faux tapioca - 2 cups of water, 5 scoops of low carb whey protein powder, stir together & add cup of chia seeds, after they have started to absorb the water, add in 2 cans of coconut milk (or cream & added water) & artificial sweetener if you like & mix it all in. Cream a pkg. of cream cheese into a can of pumpkin & add for pumpkin pie pudding.
  
  (berries are lowest glycemic) Cheesecake - strawberry ice cream (frozen berries, cream, a stick blender)
  
  Check out the recipe sites posted below -
  
  Thin and Crispy Pizza -
  
  http://www.lowcarbfriends.com/bbs/recipe-forum-sticky-threads/549376-thin-crispy-pizza-crust-easiest-ever-pics-included.html
  
  Easy flax bread with pics -
  
  http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm
QUESTION:
How to gain weight on a gluten free and low GI diet?
i'm 5'7'' and normally weigh 123 and it sticks there. but since i've gotten deeper into my diet i am starting to lose too much weight. i'm now 115 and lose a pound a day!
i can't binge eat on my diet either or eat unhealthy food. i can only think of bulking up on chicken but i'll get sick of that fast.
can anyone suggest some things?
p.s i'm a girl
oh and no eggs or dairy products since i'm allergic
- ANSWER:
  Are you avoiding carbs? You need some carbs. You can
  avoid the high glycemic ones, but eat squash, potatoes, carrots, sweet potatoes, peas, corn, beans and other things high in minerals and vitamins.
  
  Maybe fish and turkey? You need the Omega 3's. Brown Rice
  instead of white rice. Nuts too. Vegenaise makes egg & dairy free mayonnaise.
  
  If you are new to the gf diet, focus on getting the nutrition you need. You shouldn't be losing a pound a day. Are you sure you aren't getting some gluten somewhere?
  
  A call to your doctor for advice might be in order, especially if you are diabetic.
QUESTION:
Is the combination of bran flakes and milk ok for a low GI diet ?
I know bran flakes has some sugar in it, but maybe the protein in the milk balances it out.
- ANSWER:
QUESTION:
benefits of a low gi diet with someone with pcos,did it work for you?
starting a low gi diet soon, i have pcos, just wondering what the benefits would be and if anyones had any success on it, if so how much did they lose ? thanks xx
- ANSWER:
  I don't have it but I do have insulinemia which is credited for contributing to PCOS. I have practiced a low GI diet ( atkins ) and my hypoglycemia has pretty much vanished. Yes, low carb diets are recommended for women with PCOS because insulin, a hormone, messes with other hormones if it is not stable.
  
  http://www.buzzle.com/editorials/4-22-2006-94135.asp
QUESTION:
Has anyone ever tried the GI (glycemic index) diet, and did it work?
I was wondering if the GI diet works. It looks like a very good diet to follow, but I don't want to start it if it does not give me results.
- ANSWER:
  The glycemic index is about foods high in carbohydrates. Foods high in fat or protein don't cause your blood glucose level to rise much. The glycemic index is about the quality of the carbohydrates, not the quantity. It lets you know what you should eat to keep you blood sugar more stable and body more healthy
  
  The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
  
  * Use breakfast cereals based on oats, barley and bran
  * Use breads with wholegrains, stone-ground flour, sour dough
  * Reduce the amount of potatoes you eat
  * Enjoy all other types of fruit and vegetables
  * Use Basmati or Doongara rice
  * Enjoy pasta, noodles, quinoa
  * Eat plenty of salad vegetables with a vinaigrette dressing
  .
QUESTION:
I am on a low carb and low GI diet. What can I eat for dinner other than stir fry?
No pasta, potatoes, rice etc, no sugar, no mixing proteins. I am finding it hard to come up with ideas of what to eat!
- ANSWER:
  I have been on Atkins for 4 years and I discover something new every day. Here are my favorites: low carb fried chicken, mashed cauliflower ( which is quite tasty ), Southern style collard greens. Dessert, put a few raspberries in a parfait glass then add a layer of home made whipped cream. Alternate the layers until glass is filled. Sprinkle the top with crushed macadamia nuts.
  
  4-6 oz steak with grilled shimp, grilled zuchini and onions. Sugarfree pudding for dessert.
  
  cream of pumpkin soup-chilled, grilled tilapia or red snapper, spring green salad. low carb yogurt and blueberries for dessert
  
  hamburger topped with avocado,tomato and onion salsa, green beans or 3 bean salad made with green beans, wax beans, black soy beans, sliced onions and Italian dressing. A good low carb brownie with strawberries and whipped cream
  
  chicken salad ( fresh chopped chicken, celery, mayo, sesame seeds or walnuts ) sliced avocado and tomato salad a glass of sugarfree iced tea with a squirt of lemon.
  
  How about making some good low carb spaghetti sauce and homemde meatballs on top of spaghetti. Or you could use spaghetti squash in place of spaghetti.Or you could make eggplant lasagna which really tastes more like eggplant parm without the breading. A spinach salad made with fresh spinach, sliced bell pepers and tomatoes and Italian dressing.
  
  I am making myself hungry. One thing I want to point out is the nutrient packed foods that I listed here. If you are a serious low carber, you will be among the healthiest people in the diet community. It really isn't brains suregery, it is just thinking outside the bread box.
  I could go on and on and on. Low carb is really easy and fun to do.
QUESTION:
What can I eat on a no-gluten low GI diet?
I was recently diagnosed with PCOS. I need some relief from this acne and ultimately infertility. I am not willing to go on birth control again, a "quick fix" for the acne issues. I have heard some have had success with this diet, but there is so much info that it is overwhelming. I need a plan.
- ANSWER:
  Easy Low GI Diet is nothing but exchanging Red Zone Foods for Green Zone Foods in the same group, Choosing right foods to eat. For example, choose Porridge or Muesli instead of Corn Flakes. For achieving a successful Low GI Diet, simply follow these tips:
  
  o Eat at least three low GI foods throughout the day, ideally one at each meal. All carbohydrates that you eat do not need to be low GI.
  o Do not avoid all high GI foods, but try and eat them with low or intermediate GI foods whenever possible. This will decrease the average GI of the meal.
  o Eat breads that contain a high proportion of whole or cracked grains, stone-ground whole wheat flour, oats, bran and/or seeds.
  o Eat unrefined cereals, like large-flake rolled oats, wheat bran, oat bran, muesli and cereals made with psyllium.
  o Eat brown, wild, basmati or converted (parboiled) rice.
  o Eat sweet potatoes instead of regular white potatoes.
  o Snack on fruits, vegetables, yogurt or nuts
  o Eat fruit- and dairy-based desserts, such as low-fat ice cream.
  o Eat pasta, legumes, vegetables and low-fat dairy products more often.
  o Eat a variety of salad vegetables.
  o Spread the amount of carbohydrate you eat evenly throughout the day.
  o Try tofu, barley, bulgur or lentils.
  o Try to include at least one low-GI food at each meal.
QUESTION:
how wud i switch from atkins to gi diet?
only been on atkins 3 weeks and was going to switch to gi diet as this suits me better how wud i go bout this without weight gain
- ANSWER:
  There is no reason to ever go off a low carb way of eating, you slowly re introduce carbs to your way of eating & as long as you don't exceed 9grams of carbs an hour (144 carbs a day) you won't trigger insulin (the fat storage hormone) no matter the calories. Most of us do low carb most of the time & if we cheat & slip back into low carb the next day. I still cheat with sugar occasionally. It's just not a regular part of my life (as it was preAtkins, 6 years ago, when I felt it controlled me & I had no control)
  
  You can also cheat easier than someone in glycolysis. IF you trigger insulin, all those carbs that would go to fat cells on someone in glycolysis instead fill up the empty glycogen stores & go to muscles for burning instead of fat cells. Which would slow weight loss but if you're in maintenance, weight loss is not a concern. (neat little bonus package) Some folks with massive amounts of weight to lose, do weight loss, maintenance & back to weight loss mode - gives them a cheat period without blowing anything.
  
  The rungs to reintroduction of carbs in 5 gram units - all available to very active people in as little as 11 weeks. Make sure you do them in order & you can skip a rung if you do not intend to include it in your permanent way of eating, such as the alcohol rung.:
  * (minimum week 3 - maximum 25grams day) Acceptable vegetables, larger quantities
  * (minimum week 4 - maximum 30grams day) Add 5grams Cottage cheese
  * (minimum week 5 - maximum 35grams day) Add 5grams Nuts & seeds
  * (minimum week 6 - maximum 40grams day) Add 5grams Berries
  * (minimum week 7 - maximum 45grams day) Alcohol can be added if desired
  * (minimum week 8 - maximum 50grams day) Add 5grams Legumes
  * (minimum week 9 - maximum 55grams day) Add 5grams Other fruits
  * (minimum week10 - maximum 60grams day) Add 5grams Starchy vegetables
  * (minimum week11 - maximum 65grams day) Add 5grams Whole grains
  If you are continuing to lose or maintain (whichever is goal) in week 12 & beyond, you continue to add 5grams a day per week til you reach your personal carb level.
QUESTION:
what is are the differences in health benefits in following a low gi diet and a low carb diet?
which is better for combatting insulin resistance?
- ANSWER:
QUESTION:
trying to achieve low gi diet. How can I tell which products are low?
I have found various lists of foods on the web, but it doesn't help me much when buying breakfast cereals or other items. Is there any UK supermarket which actually labels food with "low GI"?
Kellogs don't, asda don't.... (was looking at cereals this morning!)
- ANSWER:
  I thought most did. I think that Waitrose labels GI levels but look closer and you might see it on other brands.
QUESTION:
Does this sound right for a Low GI diet?
For those of you that are familiar with the Low GI diet. I'm reading the book and it states if I follow the meal plans the energy percent from macronutrients are 25% Protein, 27% Fat and 48% Carbs. Does that sound right? I keep thinking that the Protein should be more actually the highest. It also states to do 20mins of walking for 4days and 2 resistance training for 3days. Does that sound right? Thanks ahead of time!!
- ANSWER:
  No, that's incorrect. Your diet should be based around 40% protein, 30% low GI carbohydrates, and 30% healthy fats. I generally recommend that you don't depend too much on books about diet.
  
  Often, they try to get you to follow a certain diet they have developed and it may be incorrect, but they have their own principles. Every diet should really be based around similar principles, how you may carry it out can differ.
  
  You would want the ratio I listed because lots of protein is required to sustain your muscle mass. Carbohydrates are only needed for energy and proper functioning of the brain and body, there is no reason your diet should have 48% carbohydrates unless you are a professional athlete or bodybuilding.
  
  Healthy fats should also be incorporated in your diet, but not too much. You need fat to increase testosterone levels, which will then increase the amount of androgens in your blood. That will lead to a speeded metabolic rate, maximizing fatty-acid breakdown. You need some fat to burn fat, strange as that is.
  
  Resistance training is a good idea, but 20 minutes of walking is a lousy cardio, it does not speed up your metabolism significantly at all post-workout, and maximum fat-loss really takes place post-workout when metabolism speeds up, which is why you should be doing high intensity cardio.
QUESTION:
Are olives bad for me when I follow a Low GI diet?
I try not to eat high GI or fatty food.
- ANSWER:
  olives are low gi
QUESTION:
Is this plan good for fat loss alongside a healthy low GI diet?
Monday- OFF
Tuesday- Walk 30 minutes
Wednesday- Treadmill 15 minutes, Weights 15 minutes and Boxing 30 minutes.
Thursday- OFF
Friday- Boxing 1 hour
Saturday- OFF
Sunday- Treadmill 15 minutes, Weights 15 minutes and Boxing 30 minutes.
- ANSWER:
  you should not cut down your diet since you are doing boxing for three times a week. reduce your carb may reduce your energy level and retard your muscle development. eat healthy! not lower diet
QUESTION:
If I want to lose weight on low GI diet, how many carb grams should i stay under per day?
and is it the total carbs grams i should calcluate from or the carbs from sugar? Im totaly knew to this low carb thing. does anyone know of any good web sites?
- ANSWER:
  On a normal eating plan, people intake about 300 grams of carbs a day. If you're going low-carb, then easy on the breads group, like pastas, breads, and other wheat-based foods. Carbs come from sugar, but they are also from wheat. Low sugar fruits include grapefruit and strawberries. Don't eat candy, and instead of juice, try drinking milk or water. For more help, go to http://www.atkins.com/articles/nutritional-approach because the Atkins diet is a low-carb diet, just like what you are on. Good luck!
QUESTION:
low gi diet for good skin and more ripped?
i'm bodybuilding slightly lean but would like to be more ripped and thinking of starting my low gi diet to look even leaner/ripped in order to look good, currently i dont have nice skin and would like to know is it possible to have a low gi diet and at the same time get ripped and have nice skin?

what are the food i should eat for nice skin/lean body?
- ANSWER:
  Natural foods, no processed foods, just lean protein, fresh fruits and vegetables......
QUESTION:
Is this plan good for fat loss and lowering my sugar alongside a healthy low GI diet?
Monday- OFF
Tuesday- Walk 30 minutes
Wednesday- Treadmill 15 minutes, Weights 15 minutes and Boxing 30 minutes.
Thursday- OFF
Friday- Boxing 1 hour
Saturday- OFF
Sunday- Treadmill 15 minutes, Weights 15 minutes and Boxing 30 minutes.

I am type 2 diabetic
- ANSWER:
  If you can do it, that's a good start. You want to get to at least 120 minutes of cardio each week, and that schedule has 150. The two sessions of resistance training are also a good start, but three or four times a week, with a two- or three-day split would be an improvement.
QUESTION:
will going on a low gi diet be a bad idea?
Ive heard that its healthy but im afraid Ill lose too much weight since it has alot of low fat foods and im already skinny. Im just trying to be healthy since my family is prone to diabetes.
- ANSWER:
  Before doing any sort of life style change you should really research it first.
  
  Low Gi foods are foods which release energy slowly into your body, avoiding a sugar rush and making you feel fuller for longer. While losing weight is of course possible, I doubt it will occur if you are already at a healthy weight and continue to eat healthy amounts of food. Losing weight isn't as simple as cutting out fat, esp since you need plenty of 'good' fats such as nuts and avocados in your diet.
  
  You're right that this is a healthy way to go; everyone, no matter their weight, should eat plenty of fruit, veggies, lean protein and whole grains!
QUESTION:
Why is the Glycemic Diet (GI) important?
What are the pros and cons of the GI Diet?
Who can benifit from it?

Can someone please help? Any helpful websites are also welcome...
- ANSWER:
QUESTION:
I need a GI diet birthday cake recipie?
- ANSWER:
  Fatless Sponge Cake
  This Whisked sponge cake can be used as the base for a gateau or for puddings. As a good sponge cake, sandwiched with a little jam, it is a good recipe for those trying to cut fat out of their diet but find it hard to resist a piece of cake.
  Ingredients
  4 Medium eggs
  100g / 4oz Caster sugar
  100g / 4oz Plain Flour
  Equipment
  
  2x7” sandwich tins
  The base only lined with greaseproof paper or baking parchments and lightly oiled
  
  Shelf: 2
  Setting: Fan
  Temperature: 150°C
  Time: 20 – 30 minutes
  
  --------------------------------------------------------------------------------
  Method
  
  1 Whisk the eggs and the sugar on full speed using a food mixer or if whisking by hand place the bowl over a pan of hot water and whisk until the mixture becomes creamy white and a ribbon trail is left in the top of the mixture when some mixture is lifted from the bowl.
  
  2 Sieve the flour and place the flour back into the sieve again to sieve over the mixture and make sure the flour is added gradually.
  
  3 Re-sieve the flour onto the egg mix and cut the flour in with a large metal spoon. Use a slicing action to prevent cutting out the air.
  
  4 Once all the flour is added, pour the mixture evenly into the two cake tins. Scrape gently down the side. The mixture should still be light and creamy.
  
  5 Bake until light golden brown and springs back to the touch.
  
  6 Remove from the tins and place on a cooling wire to allow to cool.
QUESTION:
Is walking for half an hour a day, doing weights twice a week and eating a low GI diet good for weight loss?
I need to lose 30kg and try to stop the onset of diabetes since I am now pre-diabetic
Also I do Judo for 2 hours a week and Wing Chun for 2 hours too
- ANSWER:
  Yes.
  
  Provided you don't eat too much.
  
  There's a handy iPhone App out there called "A Low GI Diet - Glycemic Index Search" to help with your low GI diet. I find it very handy!
  
  http://itunes.apple.com/au/app/a-low-gi-diet-glycemic-index/id298934896?mt=8
QUESTION:
what are the biggest foods to avoid on low gi diet?
I have polycystic ovary syndrome and am healthy weight but carry fat on my tummy. I have been told that this is good diet for people with polycystic ovary syndrome. my tummy fat is making me deppressed:( I exercise like crazy but it won't go away:(
- ANSWER:
  dates have highest GI i have seen
QUESTION:
I want to make my own meals for the gi diet where is a good website to go to for gi recipes?
glycemic index diet
- ANSWER:
  If you want low gi recipes, try the following websites:
  
  http://www.glucoserevolution.com/recipes.html
  
  http://www.gifoundation.com/recipes.htm
  
  http://www.diagnosemefirst.com/Diet%20Recipes.htm
QUESTION:
Need help finding a Low GI diet book?
I am insulin resistant and really need to lose 100+ pounds. I am sick of my weight and my constant health problems. I need a good easy to read GI book. Nothing with alot of fancy words that I wont understand- nothing technical I have read too many books that are like that which makes me confused and not wanna do it. Something simple to the point with alot of food examples. Thank you so much!
- ANSWER:
  Ok, GI simply stands for glycemic index. It is an index used to tell you which types of carbohydrates will cause blood sugar levels to rise high upon consumption, and which carbohydrates won't.
  
  When blood sugar levels rise insulin (storage hormone) tries to regulate the amount of sugar in your blood, and this may be done by storing glycogen (sugar) in adipose (fat) tissue, or the liver and muscles.
  
  If your liver and muscles are already full of glycogen, then glycogen is stored in adipose cells. However, usually, after consuming a high GI carbohydrate, glycogen is stored in adipose cells, therefore they are avoided.
  
  The only times high GI carbohydrates are ok to consume are upon awakening and post-workout, because, at both these times glycogen levels are depleted (after a workout glycogen is used up as energy, and when you sleep, glycogen is also used up), so glycogen is stored in the liver and muscle cells. Usually, at other times of day there is already glycogen in the muscle and liver.
  
  Here is a site showing you different sources of carbohydrates and their glycemic index:
  
  http://www.bodybuilding.com/fun/issa5.htm
  
  Edit: I'm actually a bit unsure about whether glycogen is definitely stored in adipose cells after high GI carbohydrates consumption, but I'll research to make sure.
QUESTION:
What is the insulinic index and how does it affect a low GI diet?
- ANSWER:
  The insulin index is a type of measurement used to indicate how insulin responds to various foods, and is based on blood insulin levels. The Glycemic Index, which is similar, is based on blood glucose levels. The insulin index is more useful in many ways than the glycemic index because certain foods such as some proteins cause an insulin response even when there are no carbs present. However, the two indices correlate very well. I'm not sure what you mean by how it affects a low GI diet - the diet would affect the insulin index.
QUESTION:
What is the Rosemary Conley Gi diet?
What does it consist of?, is it worth it? and what do you think of it? Please answer this cause i really want to lose weight and inches. Thank you sooo much.
- ANSWER:
  Rosemary Conely is a Slimming club where you loose weight by eating low fat healthy foods, combined with regular toning and cardio exercise.
QUESTION:
please responed if YOU lost weight on GI diet?
how much weight and how long did it take? good diet?>
- ANSWER:
  While deployed I lost a good ten pounds, and after I had my baby I am down 20 of 40 after one month.
QUESTION:
I am trying to make a menu plan up for my husband using the gi diet any advice?
gi diet
- ANSWER:
  what's the gi diet?
  
  never mind, just got info
  
  have you been to this website? there's sample recipes
QUESTION:
I am just starting the GI diet, what should i buy for my weeks shopping?
I have no specific dietary needs, i am just not sure what to go out and buy. I am making a bean broth and have bought veg, although no potatos other than new ones. What can i have instead of gravy?
oh what great answers, thanks for the help!!
- ANSWER:
  ill will answer when u put how much u way
QUESTION:
Low GI Diet Foods - Authority Book For Low GI Diet Plans?
Looking for more information about low glycemic index (low gi) diet foods.
- ANSWER:
  UK-based fitness expert Wesley Atkins is 'the' authority on low GI diet foods. The GI Diet was introduced in 1981 as a way to maintain stable blood sugar in diabetics. Since then, the the glycemic index has become the standard for classification of healthy carbohydrates.
  
  A sample diet for low GI foods contains any or all of the following:
  - Bread, Oats and Oatbran, Rice, Pasta
  - Couscous, Noodles, Beans, Lentils
  - Dry Fruits, Frozen Fruits, Nuts
  - Canned Fish / Vegetables, Condiments (lemon juice, soy)
  - Fat-free milk, Yogurt, Eggs (organic)
  
  Low GI diet foods are popular because they enhance your mood, create health & well-being and promote weight loss through proven, effective techniques.
QUESTION:
i am on a rosemary connely gi diet and dont understand how much fruit i am allowed to eat on the kick start?
- ANSWER:
  CC has given you the correct info, its 2 pieces. You need to not only watch the bananas, but also the size of other fruits, a "portion" is a tennis ball sized fruit;
QUESTION:
Low GI + Kcal restriction diet, sounds ok?
I'm preparing to start a diet to lose about 2 stone. I found this diet website that predicted that if i stuck to a 1400 kcal diet that by the end of Jan 2008 i'd be my target weight.

I've decided upon using a Low GI diet plan, sticking to the 1400 kcal allowance. I'm hoping it will keep my hunger pangs and cravings down which is probably the failing point for many dieters...

I was just wondering if my intentions sounded realistic and if anyone has had any success or failure while using a low GI diet also if anyone could suggest any really good UK diet forums

Thanks
- ANSWER:
  http://www.self.com/
  
  use this diet forum and support group. It is called Reach your Goal. Plus you have to track your diet every meal which keeps you on your toes as to what you are eating.
QUESTION:
has anyone tried a GI diet (low sugar) did it work for you ? How much did you loose??
I started 3 days ago so far down 4 pounds!!
- ANSWER:
  I do not eat low sugar but NO sugar! Course I eat the Atkins way. It's not a diet but a lifestyle change and it works. No diet ever really works unless you change your eating habits. After a while it becomes a way of life. I have been eating this way for 2 1/2 years.
QUESTION:
has anyone tried the glycemic index (gi) diet?
iv read really good reviews on the gi diet but i don't believe them 100% so if anyone has tried this diet can u tell me if u had any success and how much weight u lost in what amount of time? any comments about the gi diet welcome and any suggestions thanks
- ANSWER:
QUESTION:
What is healthier for someone who has prediabetes; The Paleo diet or the low GI diet?
- ANSWER:
  If you consult with the Glycemic index on the Paleo diet then you might have the best of both. Mainly consulting on the fruit consumption.
  
  Take care
  TIN
QUESTION:
How to be a vegetarian, eat low GI foods and try to stick to blood type B diet?
Yes, I know... but I don't want to eat animals or fish. Eggs are forbidden on Type B diet, and I can't have insulin spikes with High GI foods. I also want to eat filling meals.

Only intelligent and serious answers please. Thank you.
- ANSWER:
  It's actually kind of hard to be a low carb vegetarian. Not all carbs are created equal, you know. If you stick with complex carbs and whole grains, you should be fine. If you're diabetic, you should run that by a RD just to be sure I'm right.
  No animals, no fish, no eggs. Maybe you should cut out dairy too, and just be straight vegan. I turned vegan three days ago, and I have to warn you that the detox phase sucks. I have flu-like symptoms, but they should go away in a couple of days.
  Okay, you'll need to take a B-12 supplement, and eat dark leafy greens for iron. You can get your protein from soy, nuts, and seeds. There are a lot of vegetarian/vegan websites out there - even some groups on Live Journal.
  Just do some research and make sure it's right for you.
QUESTION:
Has anyone got information about the GI diet?
This diet has been recommended to me. It appears straight forward. I am looking for support. Any advice etc.
- ANSWER:
  Although this has been a popular fad over the past few years, there isn't much scientific evidence to back it up. If you do a Wikipedia search you will see links that explain what I mean. I lost 60 lbs. on Weight Watchers and have kept it off for two years, so I'll stick with what works.
QUESTION:
why should i start adding carbs slowly to my diet, instead of adding the right appropiate ammount? WhtA is GI?
I was just wondering why i g2 add carbs so slowly back to my diet? I mean can I start eating carbs in the right portion that a normal person should eat in carbs a day but good carbs wo gainning weight?
(Just in case i do spinning 6 times a week just in case that has something to do)
And the last question how do i know the GI of a product just looking to the nutrition facts?
- ANSWER:
  GI, or glycemic index, is a measure of a carbohydrate's ability to affect insulin levels when consumed. A low GI carb will cause a low insulin release when consumed, and a high GI carb will cause an insulin spike. Insulin is a strong fat storing hormone. One of the reasons there is such a problem with obesity these days are diets high in high GI and highly processed carbs. One of the best ways of lowering bodyfat is controlling insulin levels, as well as other hormones, something most people have no knowledge of.
  
  Most packages will not indicate the GI of a product. it's really not too hard to know what's high GI and what's low - most low GI foods are whole, natural high fiber foods with little sugar, including whole vegetables, whole grains you have to cook yourself such as brown rice, oats or barley, legumes. High GI foods typically are processed, meaning taken from their natural state and changed into something else, and usually are high in sugars and processed carbs, such as most breads, dry cereals, diet bars, candy, soda, pretty much anything that has a multitude of ingredients.
  
  Low carb diets can be effective in the short term for lowering bodyfat levels, but in the long term carbs are needed. Generally, a diet consisting of 40% of the daily intake coming from low GI, high fiber natural carbs is very healthy and benificial.
QUESTION:
what can you eat on the GI diet?
someone just mentioned it in one of my questions, sounds really good, what does it entail? thanx in advance!
- ANSWER:
  Lots and lots of American servicemen i think...lol
  Seriously, I have never heard of it..

Gi Diet

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