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The GI Diet: Tame Your Blood Sugar, Melt Your Body Fat

The Glycemic Impact Diet isn’t a 'fad' or 'crash' method of losing weight. It’s based on firm scientific principles and can help stabilize blood sugar and aid in fat loss. Read this before you try it!

It's no easy task to sort through the bazillion diet fads that roam the Internet. Among the links to an Atkins, paleo, keto, NutriSystem, and South Beach diet site, you may have tripped across something called the glycemic diet, glycemic impact, or GI diet. Not sure what it is or what it means? Allow me to assist.

The glycemic diet is formed from the glycemic index (GI). If you're not diabetic or have normal blood-sugar numbers, you may be unfamiliar with the glycemic index. For those who have to constantly measure or be cognizant of their blood-sugar levels, the glycemic index is an important tool. The glycemic index was created in the 80s to help people manage and prevent diabetes. It ranks food based on the amount of time it takes glucose to get into the bloodstream.

Those foods which release glucose rapidly have a higher GI; those that release glucose more gradually generally have a lower GI. Lower GI scores are better, the theory goes, because foods that release glucose quickly can cause spikes in blood-sugar. A growing number of experts believe that such spikes can a) lead to type 2 diabetes or b) be an independent risk for coronary heart disease even in the absence of type 2 diabetes.

One problem with the glycemic index is that it doesn't state how much actual sugar is in each food type. In some cases, a food which ranks high on the glycemic index may release glucose quickly, but the food itself doesn't contain much sugar. As always, it's best to read the labels.

General GI Rules

This diet contains a mix of proteins, fats and carbohydrates. It focuses on carbohydrates that are lower on the glycemic scale. The diet is built upon the belief that too many carbohydrates from the wrong sources can cause the body to produce too much insulin. Excess insulin can cause side effects like dizziness, low energy levels, and intense hunger.

On this diet, 40 percent of your total calories come from unrefined carbs like whole-grains, fruits, and vegetables. Thirty percent of your calories will come from lean protein sources like chicken, beef, eggs, and tofu. The remaining 30 percent of your diet will consist of healthy fats like avocados, olive oil, and nuts.

The goal of the meal plan is to include each type of food in every meal so you create balance and prevent wild swings in blood sugar levels.

A Diet For Everybody

This diet is proven to be an effective way to lose weight in the long term. No, it doesn't promise rapid weight loss like some of the low-carb plans. Yet, precisely because you don't remove any food groups and maintain a good ratio for each, you can expect the weight to stay off.

The diet doesn't mention how many calories you must consume, so it will be the dieter's job to find the appropriate calorie intake. You'll be healthier while using this diet, but you may not lose weight if you fail to count calories.

It's a reasonable diet approach that can be utilized by the vast majority of the population. Unless you're specifically instructed to utilize a low-carb approach, this diet plan is something you can use for life. It's great for anyone looking for a healthy way to lose weight or maintain weight loss. It's also great for supremely active people who rely on carbs for extended energy.

Sample Daily Menu

Breakfast
  • eggs

    Egg Whites

    6
    Calories: 69 | Fats: 224 mg | Protein: 14 g | Carbs: 1 g

  • veggies

    Chopped Veggies

    1 cup
    Calories: 140 | Fats: 610 mg | Protein: 3 g | Carbs: 12 g

  • bread

    Whole-Grain Bread

    1 slice
    Calories: 80 | Fats: 1 g | Protein: 3 g | Carbs: 14 g

  • orange

    Orange

    1
    Calories: 71 | Fats: 303 mg | Protein: 1 g | Carbs: 18 g

Nutritional Info
Amount per meal
Calories 360
Total Fat2.17g
Total Carbs35g
Protein21g

Lunch
  • chicken

    Grilled Chicken Breast

    3 oz
    Calories: 67 | Fats: 332 mg | Protein: 14 g | Carbs: 2 g

  • brown rice

    Brown Rice

    1 cup
    Calories: 217 | Fats: 2 g | Protein: 5 g | Carbs: 45 g

  • Steamed Vegetables

    Steamed Vegetables (ex. Squash)

    1 cup
    Calories: 61 | Fats: 610 mg | Protein: 3 g | Carbs: 12 g

  • olive oil

    Olive Oil

    1 tbsp
    Calories: 119 | Fats: 14 g | Protein: 0 g | Carbs: 0 g

Nutritional Info
Amount per meal
Calories 464
Total Fat16.9g
Total Carbs59g
Protein22g

Snack
  • cottage cheese

    Cottage Cheese

    1/2 cup
    Calories: 92 | Fats: 2 g | Protein: 13 g | Carbs: 4 g

  • apple

    Apple

    1
    Calories: 91 | Fats: 273 mg | Protein: 482 mg | Carbs: 24 g

  • almonds

    Almonds

    15
    Calories: 112 | Fats: 10 g | Protein: 4 g | Carbs: 4 g

Nutritional Info
Amount per meal
Calories 295
Total Fat12.73g
Total Carbs32g
Protein17.5g

Dinner
  • salmon

    Salmon

    4 oz
    Calories: 181 | Fats: 8 g | Protein: 26 g | Carbs: 0 g

  • brown rice

    Brown Rice

    1 cup
    Calories: 217 | Fats: 2 g | Protein: 5 g | Carbs: 45 g

  • salad

    Salad (Romaine)

    1 cup
    Calories: 9 | Fats: 165 mg | Protein: 676 mg | Carbs: 2 g

  • olive oil

    Olive Oil

    1 tbsp
    Calories: 119 | Fats: 14 g | Protein: 0 g | Carbs: 0 g

Nutritional Info
Amount per meal
Calories 526
Total Fat24.165g
Total Carbs47g
Protein31.676g

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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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fredzz1003

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fredzz1003

nice article,bookmarked,thanks Bodybuilding.com :)

Oct 30, 2012 1:05am | report
 
smithti2

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smithti2

Average whole wheat (from pic above) is 71, by comparison, regular sugared coca cola is 63. Hardly medium.
100% whole grain-which appears in the sample menu is 51.

Oct 30, 2012 12:43pm | report
 
LBman

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LBman

I started my career in May after graduating, I noticed that after breakfast and lunch I would be so tired at my desk job that I would be falling asleep. I started to only eat complex carbs in the morning at lunch such as oat meal and brown rice and I have never once got tired at my job. many people think they need coffee to keep them going in the morning, the truth is, the high sugar or high "G.I." food is causing a insulin spike which makes you tired. cutting simple carbs out of my diet has been amazing for energy levels (i only eat simple sugar after a workout to restore my glycogen levels) . try it out and you will see.

Oct 30, 2012 2:16pm | report
 
armen

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armen

Good read!

Oct 30, 2012 11:23pm | report
 
body_sculptor

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body_sculptor

GOOD HEALTHY DIET!

Oct 30, 2012 11:32pm | report
 
martyvdb

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martyvdb

A wise balanced diet. It is actually pretty close to what I do from a food choice perspective though I split my meals into 5 or 6 apx equal ones and have a bit higher protein and a bit lower fat. Still this is nice to see a sensible diet writeup.

Nov 2, 2012 8:47pm | report
 
vegasmarcie

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vegasmarcie

Is almost 1800 calories ... That is a lot of food , I think

Nov 4, 2012 6:18pm | report
 
JOSPITRE1

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JOSPITRE1

I like this information makes sense. I wonder if a slice of ezkiel with a cup of oatmeal is 2 much?

Nov 5, 2012 5:01pm | report
 
jramaral

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jramaral

I don't think so. ezekial bread has quite a bit of protein in it as wel, doesn't it?. Pairing your oatmeal with a protein in the morning would be good too, though. Such as egg whites.

Nov 15, 2012 8:14pm | report
sebastin07

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sebastin07

nice diet, for healthy being

Nov 8, 2012 12:35am | report
 
Abraham2566

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Abraham2566

1- as soon as you mix a fat source or fiber source no matter what the carbs is, GI goes down. it is unrealistic to just eat carbs alone
2- insulin sensitivity is healthy in athletes and keeps insulin stable, the GI index is for unhealthy or diabetics.
3- if you eat a ton of carbs(volume) the GI shoots way up even if its all from low GI foods
4- the GI index was made in the 80 for diabetics, not healthy people.
5- the study that determine GI was done on people completely fasted which is unrealistic because we all eat in general atleast 3 meals a day.
6- digestion is slow its not super fast so insulin doesn't shoot super high with a regular meal.
7- i am done, this article is just limiting peoples foods and creating eating disorders.

Nov 10, 2012 10:04am | report
 
RTLyons

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RTLyons

Good to see a voice of reason, from an obvious true professional bodybuilder. Thank you

Jun 30, 2014 2:00pm | report
NiasBalata

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NiasBalata

thanks

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Nov 20, 2012 6:19am | report
 
  • Body Stats
  • ht: 5'11"
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SouthJersey2012

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SouthJersey2012

Is there an appropriate substitute food to the salmon in the dinner phase? I can't stand seafood/fish/ect.

Nov 25, 2012 7:13pm | report
 
ItsAboutime

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ItsAboutime

Im going to try this and see if it helps increase my energy; rather than downing 3 cups of coffee!

Jan 6, 2013 4:41pm | report
 
acerro

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acerro

Balanced diet... Great info!!!!

Jan 11, 2013 9:26pm | report
 
jdhmuscle

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jdhmuscle

Good information in the article. However, I would like to know more about combinations of the foods on a daily basis. I will try it and see what happens. It's a great outline for weight loss. Wish there was more variation.

May 5, 2013 4:55pm | report
 
miccah888

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miccah888

began tracking food few months ago --- knowing what to eat to accomplish what i want has been the most confusing....great read! Thanks----

Aug 27, 2013 4:50pm | report
 
gymhefur

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gymhefur

great info

Jan 18, 2014 12:01am | report
 
CherryAppetite

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CherryAppetite

Im goin to follow that meal plan this coming month

Jan 27, 2014 12:18pm | report
 
Showing 1 - 20 of 20 Comments

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