Correctly use the "low GI diet diet" to lose weight healthily

Have you ever heard of the "Low GI Diet Diet"? This "low-GI diet diet" is quite popular in Taiwan and other places. This weight loss method reduces insulin secretion by slowing down the rise of blood sugar to achieve the goal of reducing fat formation and accumulation.

However, experts also pointed out that many people have misunderstandings about this slimming method, which leads to weight loss failure and physical health problems. Here's how to use this weight loss method correctly to lose weight healthily.

Have you ever had the experience of having a big bowl of noodle soup for dinner, but why did you become hungry again within 3 hours and crave some desserts? According to the recently popular weight control theory in Japan, the main culprit is that the GI value of the food you eat is too high.

The GIGRIC Index is the "glycemic index" in nutrition. Different starchy foods have different reactions to rising blood sugar in the body. Foods with too high GI values will accelerate the rise of blood sugar and promote insulin secretion and fat formation. On the other hand, insulin fluctuates too much, and it is easy to get hungry and you will want to eat a big meal.

Simply put, the easier it is for foods to rise blood sugar quickly, the higher their GI value, such as carbohydrates and starches, which belong to the "high GI"; conversely, foods that cause blood sugar to rise more slowly, the lower their GI value, such as oils and proteins, which belong to the "low GI".

This concept was first used in the diabetic diet. Sugar and starch in food will form sugar in the blood after being digested and absorbed by the human gastrointestinal tract. Therefore, it is easier for patients to maintain blood sugar stability by adopting a diet with a low GI value. For carbohydrates with the same calories but different GI values, the blood sugar changes in the human body are also different. For example, when the calories of a bowl of porridge and a bowl of brown rice are the same, shortly after eating the porridge, the blood sugar rises faster than that of a bowl of brown rice. This is because of the effect of the low GI value of brown rice.

How to achieve weight loss by eating "low-GI" foods has a great relationship with insulin secretion. After we eat foods with high GI values and high glycemic index such as carbohydrates and starches, blood sugar will rise rapidly, prompting the pancreas to secrete insulin to reduce blood sugar concentration and convert it into energy needed in life. However, if you ingest too much carbohydrates and starches, insulin will convert excess carbohydrates into fat and store them in the body, which can easily lead to obesity.

So when we eat foods with low GI values and low glycemic index, we slow down the rise of blood sugar, reduce insulin secretion, and reduce the formation and accumulation of fat. This is the so-called "low GI diet diet", also known as "low Insulin diet".

What are the "low GI" foods? GI Dietary Classification Table Low GI Value Foods Fructose, apples, tomatoes, beans, milk, yogurt Medium GI Value Foods 60-85: Bananas, oranges, white rice, oats, corn, whole wheat toast High GI Value Foods>85: Sugar, popularity, maple syrup, candy, potatoes, white toast

It can be seen from the above data that most foods with low-medium GI values are milk, some fruits, grains containing fiber, etc. Nutritionists say that foods such as cereals, bread, oats, soybeans, vegetables, and fruits have high fiber content and are all foods with low GI values. Other foods such as cakes, biscuits, desserts, etc. with high starch content belong to the higher GI value.

In addition, choosing rougher foods without too much cooking procedures, having less seasonings and additives, and eating less overly refined foods is also a way to select low-GI foods.

It is also worth noting that only a single food has a certain GI value, but the GI value of mixed foods is difficult to calculate. Other sauces or spices can easily be added to food during cooking, which may also affect the GI value of the food itself.

Factors that affect the GI value include the amount of starch content in food, the way the food is cooked, the length of cooking time, the amount of fiber content, and the types of nutrients contained.

There are several suggestions for using a low-GI diet to control weight: 1. The main staple food for three meals is a low-GI diet. The GI values of noodles, pasta, brown rice, germ rice, and are lower than those of white rice; products made with whole wheat flour, such as bread or toast, have a lower GI value than white flour products, so avoid overly processed and refined starches.

2. Eat more fiber foods, such as konjac, carrots, celery, bamboo shoots, edamame, green beans, seaweed foods, burdock, dark green or yellow vegetables. 3. Choose snacks. Don't drink high-sugar drinks, small pastries, cakes, and puffs. You can replace them with fruits, such as apples, guava, passion fruits, pears, and oranges; others such as white fungus, aiyu, fairy grass, sugar-free tea jelly can also be used.

Foods with low GI values have a feeling of satiety, are less likely to be hungry, and have low calories. They have advantages when used in weight loss. However, don't eat more because of the low GI value of the food, which will cause excess calories to turn into fat, which will also cause weight gain. result. Therefore, the GI value of the food quality rather than the amount of food must be re-combined within a fixed range of total food calories, in order to effectively exert the weight loss effect of low GI.

Don't eat certain foods because of their low calories, which will make the nutrition uneven. Experts point out that the healthiest way to lose weight requires long-term exercise in addition to controlling diet. (Internship Editor: He Lili)