Achieving and maintaining a healthy weight is essential to your overall health and wellbeing, and it can also help prevent type 2 diabetes, heart disease and some cancers. By eating a healthy low GI diet you’ll be able to drop unwanted kilosi and maintain a stable weightii.
Unlike most fad diets, a healthy low GI eating plan won’t cause unsustainable short-term weight loss by cutting out a certain food group or nutrient.
Based on over 30 years of scientific research, a low GI diet doesn’t require you to cut out carbs or to go hungry. It is about simple swaps from high GI foods to low GI foods.
How does low GI help?
A low GI diet assists you in reaching and maintaining your goal weight by helping you overcome hunger, burn fat and maintain your metabolic rate.
Overcoming hunger: Low GI foods take longer to digest and help you feel satisfied by triggering natural appetite suppressors. In contrast, high GI foods cause stress hormones to be released, which can stimulate appetiteiii.
Speeds up fat burning: High GI foods cause a sharp increase of blood glucose that triggers the body to release a rush of the hormone insulin. A large surge of insulin will leave you feeling tired, hungry, craving more sugar and also lowers the speed at which the body burns fat.
Eating low GI carbohydrate foods causes a steady rise of blood glucose, which only results in a small and gentle rise in insulin. Small increases in insulin keep you feeling full, energized for hours and encourages the body to burn fativ.
Maintaining your metabolic rate: Many fad diets require you to dramatically cut down your food intake rather than swap to healthier choices. Unfortunately, this usually leads to a loss of lean muscle and organ (body) mass which slows down your metabolic rate, leading to weight re-gain in the long-term. A healthy low GI diet helps you to maintain your lean body mass, and consequently won’t reduce your metabolic rate, helping you to not only lose weight but to keep it offv.
Going low GI is easy! It’s all about balance and making the right choices.
Step 1: Swap high GI foods for low GI foods. Not sure which foods are high or low? Use our Swap It search and look out for the GI symbol on foods in your supermarket.
Step 2: Eat at least one serving of a low GI carbohydrate food at each meal, and choose low GI snacks.
Step 3: Keep your eye on serving sizes. Eating too much food, even if it’s a healthy choice, isn’t good for you.
Want to know more? Download a weight management fact sheet here. It includes a low GI, higher protein meal plan for weight loss.
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