When it comes to
diets and weight loss, everyone wants to lose weight quickly and effectively
with a method that suits them. It is useful to take into account the way you
eat when choosing your diet method. You can turn to methods that protect and
support your health, especially in terms of the glycemic index.
Glycemic index diet, is a nutrition model developed to
prevent a person's blood sugar from rising suddenly. The glycemic index can be
expressed basically as a measure of the conversion of carbohydrates taken into
the body to blood sugar. Glycemic index values vary between 1-100. Depending on
the increase in the number of this measurement, your blood sugar may also
increase. To maintain this balance, you need to switch to a diet following the
glycemic index.
In the glycemic
index diet, a special nutrition program is applied that is prepared to prevent
a sudden increase in blood sugar in a person. By preventing sudden decreases and
increases in blood sugar, you can make the diet progress more healthily.
The glycemic
index diet, which is often preferred for slimming, is mainly applied to people
with diabetes. At the same time, many people who want to lose weight apply this
method, as it positively contributes to the process of losing weight.
Glycemic Index
Values of Foods in the Diet
The glycemic
index diet is based on switching to a program consisting of foods that
generally have a low glycemic index. Accordingly, a food program consisting of
foods that maintain your glycemic index is determined. Thanks to this diet, the
process of losing weight is ensured by keeping the glycemic index in balance.
In general, the
values of nutrients included in the glycemic index diet may differ from each
other. Below you can find the glycemic index values of some nutrients.
Foods with a low
glycemic index of 0-55; chickpeas, lentils, whole wheat breakfast cereals,
green leafy vegetables, raw carrots, and many fruits, etc.
Foods with a
medium glycemic index of 56-69 can be listed as foods such as corn, pineapple,
bananas, breakfast cereals with oats, oat bread, rye bread, etc.
Foods with a high
glycemic index of 70-100; white rice, potatoes, white bread, cereals, juices,
products with white flour, high-sugar carbohydrate foods are included in this
list.
Based on one's
state of health and the values above, the optimal glycemic index diet list can
be prepared under the supervision of a specialist.
Sample Lists
of Glycemic Index Diet
Day 1
Breakfast
1 slice of whole wheat bread, 1 slice of feta
cheese, tomatoes, peppers, cucumbers, and various greens, tea
Snack: 1
serving of fruit according to your preference
Lunch: 6 tablespoons minced spinach, 1 slice
of whole-grain bread, 1 bowl of yogurt, salad
Snack: 1
serving of fruit according to preference, 1 slice of cheese, 2 dried apricots
Dinner: 4
grilled meatballs, 3 tablespoons of bulghur rice, 1 bowl of cacik or yogurt
Snack: 1
serving of fruit according to your preference
Snack: 9
raw almonds or 1 cup of milk
Day 2
Breakfast
1 slice of whole-grain bread, 1 slice of
cheddar (light), tomato, cucumber, pepper, greens, and tea
Snack: 2 dried apricots, 10 almonds, or 1
teaspoon of milk
Lunch: 1 slice of low-fat feta cheese, 1 bowl
of lentil soup, green salad of the season, 1 slice of whole-grain bread
Snack: 1
serving of fruit according to your preference
Snack: 9
raw almonds or 1 cup of milk
Dinner: 2 stuffed peppers (with bulghur), a
lot of green salad, 1 bowl of low-fat yogurt, 1 slice of whole-grain bread
Snack: 1 piece of fruit of the season, 10
pieces of raw almonds, or a cup of tea milk
The glycemic
index diet is followed on a 2-day basis. You can alternately change the order
of the foods and apply the diet list.