You might get that churning in your tummy when anyone brings up the word ‘Carbohydrates’ during your diet. How many times have you heard someone tell you that carbs can make you fat. It may surprise you to know that certain carbs respond differently upon consumption. One thing to note for this diet is the Glycemic Index and how it affects you. Here’s how you can incorporate a low GI diet plan in your way of living.

What is the Glycemic Index?

The Glycemic Index (GI) is a measurement of the digestive rate of carbs ingested. What is glucose you say? Its an ingredient which provides energy for your body and other vital bodily functions. Just like a car needs petrol to run, your body needs glucose to function.

High GI (70 and above)

The ‘Sugar Rush’. That sudden boost of energy you get after eating a boatload of sugary sinful stuff only to feel like a deflated balloon after a few hours. This effect is caused by high GI foods. It’s a given that such an energy source is not very lasting.

Such foods would include:

a) White rolls

b) Corn chips

c) Pretzels

d) Rice kirspies

e) Cornflakes

Low GI (55 or less)

Usually food stuff you won’t really get pleasure from eating. Food that are low GI do a far better job in regulating blood sugar than high GI. Thus providing sustainable energy for you. That’s why you should also be including a lot more fruits, greens and legumes in your diet.

Such foods would include:

a) Soya milk

b) Pearl barley

c) Grapes

d) Lentil

e) Kidney beans

With this new found awareness, what are the changes that you can begin to make in your meal times?

1. Start your Breakfast Healthily

There is an explanation as to why many people say that breakfast is the most important meal of the day. Having a huge serving of pancakes drowned in maple syrup and downing it with a glass of coke isn’t going to keep your body running at optimum rate for the rest of the day. Have something wholesome like a wholemeal bread sandwich stuffed with veggies and lean meat.

2. Eating Smaller Meals Throughout The Day

You will be able to manage your blood sugar levels more effectively by eating 5-6 smaller meals throughout the day. To people that are working, this looks like an uphill chore. But I find that preparing your own meals at home the night before or in the morning does help. This also prevents you from being sleepy than if you were to have one large meal for lunch.

3. Go Nuts, Go Green, Go Bananas

If you’re the kind of person that considers a 400g slab of beef or a whole chicken a proper meal, its time to throw in some servings of the above into your protein. It may surprise you to know that besides being low GI, they can fill you up pretty fast.

4. Spring Clean Your Fridge

Do yourself a big favor and dispose of whatever unhealthy snacks that you have at home.. Stick with a low GI diet plan long enough and the thought of munching a celery stick or a baked yam can be rather mind blowing.

5. Stick A Print Out Of The Glycemic Index Where You Can Easily See It

And I don’t mean pasting it under your car’s bonnet. By having a list on you, you can quickly refer to it to know what are the kinds of food you should be eating.

Health Benefits

So what good does consuming all these low GI food bring us? Research has found that there are indeed good health benefits from a low GI diet.

a) Healthy weight loss

b) Helps prevent heart conditions

c) Helps in reducing cholesterol levels

d) Better hunger management

e) Better diabetes management

So as you can see, integrating an easy diet like a low GI diet plan into your lifestyle is not rocket science. It does require some initial effort but so is anything worth doing. What I found difficult about this diet was making it a point to order to consume low GI carbs. I had no troubles when cooking my meals at home. Crunch time emerged when I had the restaurant menu in my hands. It was very tempting to order something fried or heavily buttered up. I had to do a self check and order something healthy instead

Honestly, there is no way I am going to live the diet of a mountain goat forever. I still want my cake and be able to eat it too. But do not forget that for any good diet to work, moderation and discipline goes a long way in weight loss.

As a registered dietitian and nutritionist, Kelly Kims converts the science of nutrition into practical knowledge for her clients and patients. Her main interests includes therapeutic diets for morbid obesity, cancer and cardiovascular conditions. She is also a qualified sports dietitian who has experience working with sports elites and gym fanatics. As co-owner of http://quickeasydietsthatwork.com, she regularly posts write-ups about easy diets that work and tips to help readers lose weight the healthy way.