The G.I. Diet: Diet Plan

Oatmeal porridge with low-fat fruit yoghurt and a fresh pear or an orange for breakfast; bowl of lentil soup and an open-faced sandwich with wholemeal bread, mustard, ham, tomatoes and lettuce for lunch; chicken breast with sweet potatoes, green beans and a salad for dinner – this is the sample menu for a dieter, who follows the recommendations of the G.I. Diet, developed by Rick Gallop.

Does this meal plan appeal to you? If yes, why don't you find out other facts about Glycemic Index Diet?

Probably, the most important thing about the G.I. Diet is that this weight-loss plan seems to be designed to provide really easy way of dieting, which does not make a dieter feel hungry because of total calories limit or deprived because of strict banning of certain products. Definitely, the G.I. dieters do not feel hungry or deprived. They have plenty of options to choose among in order to satisfy their taste and at the same time provide a stable and permanent weight loss.

“Isn't it too perfect to be true?” Someone may ask. Well, perhaps the above mentioned statements are really too perfect, but people are considered to be the perfect creatures of the Nature, so why can’t we have a perfect diet?

Ok, that is enough with philosophy. I just want to say that the G.I. Diet belongs to those not numerous weight loss plans, where common sense and proven scientific data make the basement of the eating recommendations. I would even dare say that the G.I. Diet is not a diet in literal meaning. Why? Because the G.I. Diet does not put strict limitations on meal portions, neither bans it certain classes of products, such as carbohydrates or fats. Finally, the G.I. diet does not encourage a dieter count all the calories in every slice of bread he eats.

In fact, the only criterion for choosing products for one’s dinner or breakfast is the glycemic index of those products. The G.I. Diet recommends eating low glycemic products and avoiding high glycemic food. Surprisingly, but every type of food has representatives with high and low glycemic indexes, so people can follow the diet without changing their typical eating regimen drastically.

For example, if someone likes legumes, he may take low glycemic boiled red lentil or kidney beans instead or high glycemic canned beans. Instead of watermelon or pineapple one may have peach, orange or pears, which are healthier choices according to the glycemic index theory. Choosing from the root vegetables, one may have sweet potato with much lower glycemic index in comparison to instant or mashed potato. Finally, practically all the green vegetables are welcomed by the G.I. Diet for their low glycemic index and high content of vitamins and antioxidants.     

However, in spite of the significant liberty in planning meals and choosing products, the G.I. Diet is strict about limiting certain types of food, which are definitely harmful for health. For example, the portions of pasta, rice, bread or nuts are said to be limited because in spite of the low glycemic index of those products they are rich in calories, thus their consumption should be moderate. At the same time, the G.I. Diet puts a taboo on the saturated fat and highly processed foods.

On the other hand, even such products as coffee or peanut butter, which are included into the red list of the G.I. Diet (those that should be avoided), can still be a part of one's menu provided that a person has enough will to strictly limit consumption of such products. It means that if you are a big fan of peanut butter you still can follow the G.I. Diet, but you should learn to limit your consumption of this product to about 1 tablespoon per day. Isn't it democracy?

Even alcohol can be a part of the diet, if it is wine and preferably red wine. The author of the G.I. Diet says it is OK to have a glass of red wine for dinner, because it contains flavonoids known as mighty antioxidants. However, it is important to remember that during the period of active weight loss one should forget about any alcoholic drinks. Wine is allowed only in the maintaining period, when the optima body mass is already reached. 

So, it is obvious that the dieting with G.I. is quite easy. Moreover, the diet allows enough space for everyone to create his own, let’s say “personalized” eating program that will be in conformance with the diet guidelines and the personal culinary tastes.


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