Low glycemic index diet: the ideal diet for weight loss, with example of a weekly menu
The low glycemic index diet is ideal for those who want to lose weight without calculating calories, without being hungry, therefore, without getting depressed! But above all, without regaining the pounds lost as soon as you stop the diet.
It is every woman's dream, although the diet makes us all very similar ...
The principle of the low glycemic index diet is as follows: feed yourself to satiety but in an intelligent way, distinguishing the foods that will be burned by the body from those that will directly accumulate on the hips. And guess what? Many tasty foods, such as cheese and chocolate, are allowed.
Benefits: you do not deprive yourself of anything, you lose weight in a lasting way and, above all, in the right places. Hips and belly drop, not breasts! Ready to discover all the secrets of this diet and an example of a weekly menu to follow? Let's start.
See also
Low glycemic index diet: to lose weight thanks to GI
To understand the low glycemic index diet, you must first get rid of a series of clichés: no, they do not exist "bad sugars" (those of candies, soft drinks ...) e "good sugars" (those of bread, pasta, rice, cereals ...). And it is not true that the former systematically make you fat, nor that the latter are systematically good for your health.
What matters is the glycemic index (the "GI) of a food, that is the speed at which it is assimilated by the organism.
It is glucose (sugar) that has the highest glycemic index: 100. The more a food has an index close to 100, the more the organism tends to transform it into fat. On the contrary, the closer its index is to 0 , the more the body burns it, promoting weight loss.
Discovering the GIs of the main foods that contain sugar helps you understand which ones can be consumed during your diet and which ones cannot.
Foods recommended and prohibited from the low glycemic index diet
To guide you on which foods to prefer and which to avoid according to the low glycemic index diet, here is a ranking of the main foods based on their GI.
Among those with a low GI (less than 55), which can therefore be consumed regularly, we find: pasta (not wholemeal) al dente; apple and apple juice, pears, lentils, orange and orange juice, grapes, low-fat yogurt, cannellini beans, dark chocolate, berries, raw carrot, sorbet.
Among those with a medium GI (55-70), to be taken in moderation: basmati rice, banana, oat flakes, carbonated soft drinks, corn, canned borlotti beans, pineapple, peas, pizza, jam, muesli, semolina (couscous ), whole grain bread.
Among those with a high GI (greater than 70), whose consumption is to be limited as much as possible: bread (white), steamed potatoes, corn flakes (also light), fries, mashed potatoes, white rice, cooked carrots, glucose , biscuits, croissants, pastries, polenta.
See also: Low glycemic index foods to lose weight without sacrifices
5 rules for losing weight with a low glycemic diet
To lose weight fast on the low glycemic diet, follow these 5 rules:
- Focus on the right carbohydrates: there is no talk of eliminating sugary or starchy foods altogether: you can eat all those foods that have a low GI, especially fruit and vegetables ... except cooked carrots! On the other hand, do not overcook the pasta, because cooking increases the GI. Rediscover the flavor of lentils and other legumes. They will feed you and help you lose weight!
- Insist on protein: at breakfast or dinner, eat your choice of meat, fish, eggs or even cheese, as long as you don't eat it with bread: it is better to limit carbohydrates. Accompany low GI foods with some fats. If you need a snack, two snacks are allowed during the day, around 11am and 5pm in the form of nuts (walnuts, hazelnuts, almonds ...)
- Replace animal fats with vegetable fats: it is better for health. Prefer fish to meat, and in any case, the leaner parts. Drizzle with canola or walnut oil and cook with olive oil. Perfect foods that contain vegetable proteins:
See also: Vegetable protein: the list of all the most high-protein vegetables
- Limit modified foods: refined, modified by added fats and sugars, their glycemic index skyrockets! For example, while the GI of basmati rice is 50, that of quick cook white rice is ... 85! Nourished in the most natural way possible.
- move: doing regular physical activity, not only burns fat at the time of exertion, but also increases your basic metabolism, the first place for energy expenditure. Combine your diet with regular physical activity (at least 30 minutes a day) .
Low glycemic index diet: example of a weekly menu
4 breakfasts of your choice:
- Only fruit: only fruits, sprinkled with lemon and sprinkled with mint or lemon balm leaves, or slices of ginger.
- Protein: 2 ripe seasonal fruits, 100 g of tofu, 1 glass of almond milk, 2 or 3 dried apricots (optional), 1 hot drink.
- Complete: 1 or 2 fruits, 1 soft-boiled egg, yogurt, 2 slices of wholemeal bread (or organic wholemeal) with a knob of butter or non-hydrogenated margarine, fruit puree, 1 hot drink.
- Elaborated: 3 - 4 berths of oat flakes + almond milk, 3 tbsp. of yogurt, 1 piece of fruit, raisins, almonds, a hot drink.
Monday:
Lunch - Seasonal vegetable salad (tomatoes, cucumber, lettuce, rocket, avocado, olives, green beans, radishes ...), dressing (1 tsp. Of olive oil + 1 tsp. Of rapeseed oil, + 1 tsp. .ino of mustard + 1 tsp of lemon juice + salt, pepper, spices)
- Steamed fish fillet
- Millefeuille of aubergines and tomatoes, baked in the oven with a glass of vegetable broth + serpillo
- Yogurt and plum cream
Dinner - Lentil and fresh vegetable salad
- Omelette with herbs
Tuesday:
Lunch - Stir-fried spring vegetables
- Zucchini stuffed with tofu and fresh philadelphia (for 4: 2 courgettes, 100 g of tofu, 100 g of philadelphia, spices, black olives, 2 tbsp. Of olive oil)
- A cup of white and red quinoa, fennel courgette cream
Dinner - Salad
- Gaspacho
- Raw ham (Parma, San Daniele ...)
- Spinach with mushrooms
Wednesday:
Lunch - Coriander zucchini soup (for 4: 2 zucchini, 3 tomatoes, 2 cloves of garlic, 2 onions, curry, a handful of bazmati rice, fresh coriander)
- Ratatouille with dried fruit (almonds, walnuts, hazelnuts ...)
- Whole wheat toast with goat cheese
- Basil herbal tea
Dinner - Cucumber salad
- Salmon carpaccio
- Peas
Thursday:
Lunch - Sardines stuffed with herbs and cumin (with a drizzle of olive oil)
- Sauteed fennel
- Apricot cakes (for 2: 250 ml of soy cream, 1 tsp. Of apricot pulp, 1 tsp. Of chopped hazelnuts, 1 g of agar-agar, all mixed and cooked for 20 minutes from when begins to tremble)
Dinner - Melon
- Saffron bazmati rice salad with raw seasonal vegetables, olives and a hard-boiled egg
Friday:
Lunch - Quinoa soup with garlic and almond milk (for 6: 3 cloves of garlic, 4 tbsp. Of olive oil, ½ l of water, ½ l of almond milk, salt, pepper, 82 g of quinoa seeds, nutmeg powder, all left to cook for 20 minutes and then pureed)
- Puree of winter vegetables and lentils with herbs (for 6: 1 carrot, 1 caspo of broccoli, 2 leeks, ¼ of cabbage, 2 onions, 2 cloves of garlic, all minced and combined with a cup of cooked green lentils, spices, salt and pepper. Steam and then sauté in a pan with 2 tablespoons of olive oil)
- Lettuce and cheese
- An unsweetened cinnamon baked apple
Dinner - Cabbage
- Stuffed pumpkin, diced speck and pine nuts
Saturday:
Lunch - Pea soup (for 3-4 people: 1 l of water, 100 g of peas, 3 cloves of garlic, 6 mushrooms, 1 onion, salt and pepper)
- Mixed salad of seasoned raw seasonal vegetables
- Spelled with mushrooms and parmesan
Dinner - Lettuce
- Curry chicken fricassee
- Steamed seasonal vegetables
Sunday:
Lunch - Carrot, leek and celery soup
- Grilled mullet
- Sauteed leeks
- Baked apple and chopped almonds
Dinner - Valerian and basil salad
- Pasta al dente
- Mushroom and tofu sauce
- Feta
