What is GI? GI is glycemic index, also known as glycemic index, which refers to the ratio of the glycemic effect of a certain food to that of a standard food (usually glucose). To put it bluntly, the GI value reflects the ability of a food to raise blood sugar. The higher the GI value of the food we eat, the higher the blood sugar in our body will rise.
Weight loss principle low GI food advantage: 1. Been in my stomach for a long time. 2. Low absorption rate and slow release of glucose. 3. Blood sugar in the body is more stable, avoiding fat accumulation. Benefits of low GI diet: ① Not hungry and easy to implement. Low GI foods tend to be low in calories, which is conducive to weight loss; Low GI food has slow digestion and stronger satiety; If you are really full, you can lose weight and you won't be bulimic.
② The skin will get better. Refined sugar is more likely to catalyze skin aging, sores and other problems; Low GI diet can control sugar intake well. ③ Adjuvant disease treatment. Better help diabetic patients control blood sugar; Effectively control the incidence of chronic diseases.
Four steps to learn a low-GI diet The first step: Learn to distinguish low-GI foods. Low GI food GI≤55: medium GI food 55.
Fish and eggs: chicken, lean beef, mutton, duck, shrimp, fish and eggs. Vegetables: konjac, Chinese cabbage, cucumber, bitter gourd, celery, eggplant, green pepper, kelp, eggs, Flammulina velutipes, mushrooms, spinach, tomatoes, bean sprouts, asparagus, cauliflower, onion and lettuce.
Beans: soybeans, eyebrow beans, chickpeas, tofu, beans, mung beans, lentils, mung beans and chickpeas. Drinks: milk, low-fat milk, skim milk, low-fat cheese, black tea, yogurt, sugar-free soybean milk. Fruits: prunes, apples, pears, oranges, peaches, raisins, Shatian pomelo, Sydney, cherries, grapefruit, strawberries, cherries, kumquat, grapes and papaya. Sugar alcohols: fructose, lactose, xylitol, acesulfame, maltitol and sorbitol.
Step 3: Implement a low GI diet flexibly. 1 If it suits your personal taste, you can add some vinegar when cooking. Eat less pure sweet fruits and eat more sour fruits. ③ Eat more high fiber, coarse grains and unrefined food. Eat more big and chewy food. ⑤ Cooking time should not be too long to avoid food gelatinization and GI increase. 6. Mix some low GI foods when eating high GI foods.
Step 4: Use the low GI diet correctly to lose weight.
Using low GI diet to lose weight can not count calories, but also reduce the frequency of counting calories, but the premise is that the following principles must be followed: ① Three meals should be balanced, staple food, meat and vegetables are indispensable, and low GI food is the main food. 2 Don't drink soup or sugary drinks while eating, which will increase the overall GI value. (3) just eat, don't eat. ④ Insist on less oil and less sugar.