Understanding The Glycemic Impact Diet

Glycemic Impact Diet Foods

Defining the Diet

The Glycemic Impact Diet is a reduced carbohydrate diet founded on the glycemic index of foods. The glycemic index will measure and group carbohydrates according to their respective glycemic or sugar levels. Simple carbs like flour and white sugar are found at one point of the index, while complex carbohydrates like whole grains and vegetables are found at the opposite end. The principles of the diet is very much the same as other popular diets like South Beach, Sugar Busters, The Zone and Atkins.

The theory behind the diet is that simple carbs let the body retain more fat and increase insulin levels. The diets are basically healthy, but have restrictions, which leads to a fundamental problem for years to come. A lot of individuals also cannot stay consistent and gain all the weight back or more. It is actually not a very realistic goal to completely shut off sugar and white flour from any person's diet. The glycemic index has recommendations that substitute simple carbs with complex sources. The routine should be done in moderation, together with a focus to make it a lifestyle habit. Overall, decreasing caloric intake and boosting daily physical activity will lead to weight and fat loss.

Ranking Food

Foods in the Glycemic Impact Diet are ranked from 1 to 100, depending on the effects that each have on blood sugar levels. Foods having low glycemic value slowly let go of sugar in the bloodstream, thereby giving the person a constant supply of energy and satiety to prevent hunger feelings. Snacking will be less often. Foods with high glycemic impact value do the exact opposite, so your blood sugar rises more quickly and you feel hungry and tired immediately. Weight gain is almost inevitable with these types of food.

If you eat foods based on the GI value, you will then have to consume more selections that are low in GI and reduce or avoid those high in GI completely. GI diets discourage you from eating fatty foods, especially those high in saturated fats. Foods low in GI value, but high in fat should be eaten in moderation.

The Meal Plans

Every meal plan in the Glycemic Impact Diet are created based on the following principles: About 40% of the calories should come from complex and unrefined carbs, like whole grains, whole grain cereals and whole grain breads. Whole fruit pieces should substitute juice. 30% of the calories should come from lean protein sources like chicken, fish and lean cuts of beef or pork. Vegetarian options are also viable like tofu, textured vegetable protein and soy protein. 30% of the calories should stem from healthy fats like fatty fish, olive oil, avocado and nuts.

Sample Menu

Individuals on the Glycemic Impact Diet will most likely have vegetable omelette with whole grain bread for breakfast, grilled cheese and tomato sandwich with milk for lunch, a piece of fruit for snack and grilled chicken breast with brown rice for dinner. Before bed, you may have cottage cheese or yogurt.

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