Low-Carbohydrate GI Diets


Using Gl rating alone as a means of devising a weight-loss plan has practical difficulties. Although many low-GI carbohydrates are low-calorie, others, such as bread, are calorie-dense and are usually eaten sparingly on a weight loss diet. There are also many factors that influence how quickly the body digests carbohydrate, including the way it is prepared (mashed potato has a higher Gl than boiled) and the size of food particles (basmati rice has a lower Gl than brown rice). Anotherfactor is the foods eaten at the same time as the carbohydrate. A development of the Gl, the Glycaemic Load (GL) is away of calculating the overall impact of a food on blood sugar, by multiplying the Gl by the amount of carbohydrate in each serving. Foods with a high GL, like potatoes, have a high Gl and a high carbohydrate content, and are limited on a GL diet. Proteins and fats do not have a Gl rating because they are not all digested into glucose, as carbohydrates are. However, protein and fats slow down the rate of digestion and lower the overall Gl of a meal. All these complications can make it hard for people to work out exactly what foods to eat and in what combination to create a low-GI, low-calorie, low-fat plan. 
Low-carbohydrate GI diets
For these reasons, Gl weight loss diets usually have their own way of classifying foods of all kinds so that it is easier to keep an eye on the overall fat and calorie intake. A glycaemic-index diet is based on healthy eating principles and fits in easily with everyday life, CI on its own is not very helpful for weight loss as it only applies to carbohydrates. Following the plan requires weighing and measuring many foods. Maintenance AGI-based plan can also be used long-term to maintain weight, by sticking to Gl principles but increasing overall energy intake.The theory behind Gl weight loss diets is that filling up on carbohydrates with a low Gl helps to control overall energy intake, because they are more likely to keep hunger at bay for longer than other foods. High-GI carbohydrates, by contrast, are believed to produce a short-lived ’sugar rush’ followed by a dip in energy and the desire to eat again. Slimmers who are following a low-GI plan are less likely to eat high-sugar, high-fat snacks, and to eat low-fat, high-fibre meals, so that it should be possible to create a calorie deficit resulting In a weight loss at the desirable rate of 450-900 g (1-2 lb) a week. See more about low carbohydrate diet information here

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