Glycemic Product Index or How to Protein Diet
To achieve your ideal weight, listen to the recommendations of the Danish scientists, who, based on recent research, are advised to eat more protein and pay attention to the glycemic index of products
Protein saturates much better than carbohydrates and fats. Lean meat, poultry, fish, eggs and low-fat dairy products give a long feeling of satiety. Protein rich in beans and beans, nuts and almonds.
If protein food accounts for 25% of the energy consumed per day, the person actively loses fat and at the same time remains full and vigorous.
Protein food is better to distribute throughout the day.
In the evening, no later than 3 hours before bedtime, you can also eat a small, 150 grams, a piece of fish or meat.
Concept «Glycemic index» (GI) brought into use endocrinologists, observing patients diabetes. For diabetics, it is vital to constantly monitor blood sugar levels.
It turned out that different products have a different impact on this indicator.
Some provoke a sharp rise in sugar, others — moderate, and others — the minimum.
For the starting unit took glucose, assigning it index 100.
This is maximum.
To products high gi include those which index is above 70.
For example, white bread and white rice, french fries, beer.
Products with average GI — index 40-70 units.
it muesli, risotto, jacket potatoes, rye bread.
Products low gi — index does not exceed 40 units.
it oatmeal, buckwheat, beans.
Blood sugar affects metabolism, hormone production, performance and hunger.
Not only diabetics, but also all other people, nutritionists recommend eating more foods with low GI — they give a feeling of satiety and do not provoke a sharp change in sugar level.
If you do not want to bother with numbers at all, you can simply focus on the principles of product selection.for weight loss»In each thematic group, developed by Danish nutritionists. Here they are:
Apples, pears, oranges, raspberries and strawberries can be eaten in unlimited quantities.
Bananas (especially very ripe), grapes, kiwi, pineapple and melons consume in extremely limited quantities.
By and large, all vegetables are allowed, except corn, the use of which should be limited.
Carrots, beets and parsnips are best eaten raw.
It is better not to digest it and choose, if possible, new potatoes. Another subtlety is a hot potato, of course, an unearthly taste thing, but from the point of view of losing weight, it’s better to eat it cold: then it forms resistant starch, a unique kind of fiber. It lowers blood sugar levels and restores intestinal microflora.
Mashed potatoes and baked potatoes are not suitable for losing weight.
The paste should boil until al dente. Choose pasta from durum wheat.
And if you eat them cold — it is even more useful, then they also form resistant starch.
Choose brown rice, wild, but not polished.
Bread and cereal
Good bread from wholemeal flour and rye grain bread, oatmeal, breakfast cereals from wheat and wheat bran with mineral and vitamin supplements.
From the point of view of healthy eating, white bread is a useless thing.
There are tables of the glycemic index of foods that could be oriented.
But not so simple.
A high GI product may be helpful and vice versa.. For example, the GI of boiled carrots is higher than the GI of chocolate.
But at the same time there is a lot of fat in chocolate!
This also needs to be taken into account.
In different tables, indicators may differ from each other.
GI varies depending on the method of cutting and cooking the product. The general rule is the shorter the processing time, the better.
It is better to cook than to fry, cut into large chunks than to grind to dust.
The conciseness of the recipe is preferable to frills — all gastronomic tricks only increase the GI of food.