It’s all very well to know how GI diets work, but what you really want to know when you’re about to use them to lose weight and start a healthy new life, is what a glycemic index meal plan looks like. What should I eat and when? How often?
In reality, there is no fixed meal plan when you eat according to the glycemic index. But there are a few things to remember and fight for when planning your meals for the day.
What you eat for breakfast influences the glycemic index of meals for the rest of the day. In other words, it is VERY important that you eat breakfast and what you eat for breakfast. Strive to eat foods with the lowest GI value possible. Maybe like this example:
o Oat porridge with milk
o Half or whole grapefruit o
o An apple (be careful with fruits, some have a very high GI)
o If you need more: whole grain bread (meaning, containing unground grains) with cheese or ham
Of course, there are other alternatives for a good start to the glycemic index meal plan as well, choose according to your choice of a GI chart. Just make sure you’re getting what you need in terms of vitamins, fatty acids, and protein, too.
If you feel like you absolutely need a between-meal snack (most likely you won’t, as low GI breakfast will make you feel full for a long time), try not to choose fruits, as they contain a lot of carbohydrates. . If you still feel like you want fruit, be careful to choose one with a low GI value.
A better snack is a handful of nuts, packed with essential fatty acids, protein, and vitamin E. But stick with the handful—there’s no need to overeat.
You should avoid fast food, because it commonly has a high GI value. The best option is to bring your own lunch box, but if you want to join your co-workers at the restaurant for lunch, skip the rice, potatoes and the like to keep the GI values low on your glycemic index meal plan.
As for dinner, make a meal you like from the GI chart, and again, make sure you’re getting all the protein, fatty acids, and vitamins your body needs. Fish, meat and eggs are high protein, non-GI foods as they contain no carbohydrates.
Summary
It is very important to eat the first meal of the day and keep a really low GI value. Nuts for snack! Choose what you like for your meals from the GI table, but make sure you get all the vitamins, fatty acids and protein you need.
