The Anne Collins' Low Glycemic Index (GI) Diet is a healthy 28-day eating plan that can regulate your blood glucose levels and help you lose weight.
The meals provide 1,100 calories per day, (but can go up to 2,000 calories per day depending on your weight) and you can use the eating plan three ways. You can follow the plan exactly, you can substitute foods you don’t like using the substitution list, or you can plan your own meals using a meal-planning tool.
What is Low Glycemic Index (GI)?
The glycemic index is a numerical rating system that measures the effects of carbohydrates on blood sugar levels. A low glycemic index rating is considered to be 55 or lower. The baseline is 100, constructed by how much sugar is in the bloodstream an hour or two after eating a carbohydrate.
Carbohydrates are the energy producers of the food you eat. Nearly all food contains carbohydrates, but how your body uses them is the key. Your body turns all carbohydrates into sugar. Simple carbs, or high glycemic index carbohydrates, can be found in things like white bread, baked goods, candy and sugared soft drinks. When you eat a doughnut, for example, your body processes it almost instantly into sugar, raising your blood glucose level. This requires your body to produce a rush of insulin to regulate the sugar. The sugar is expended quickly, leaving an imbalance of insulin, which makes you crave more carbs.
Foods that are considered to be low on the glycemic index are generally metabolized more slowly and don’t raise your glucose levels dramatically. Vegetables, whole grains and some types of fruit are examples of low GI carbohydrates.
Although there is some controversy over how effective the low glycemic index diet is for the average dieter, it is definitely a helpful way of eating for diabetics whose health depends on regulating their blood sugar levels.
What are the Benefits of the Low Glycemic Index Diet?
- Low GI diets help you manage and regulate your blood sugar level.
- Low GI diets help increase your body’s sensitivity to insulin.
- Eating complex (low GI) carbohydrates can reduce the risk of heart disease.
- Low GI carbs help you manage your hunger and keep you feeling fuller longer.
- A low GI carb diet can help prolong your physical endurance.
- Complex carbohydrates are best for refueling your body after exercise.
Sample 7-Day Menu
In addition to the planned meals, you can also have a milk allowance—three 1-cup servings of skim milk daily—a good way to boost your body's calcium levels. You can add variety to the diet and add calories (if you need them) by choosing foods from a snack list.
- Breakfast: Fruit and yogurt smoothie
- Lunch: Grilled ham and Swiss on rye, fruit
- Dinner: Baked chicken breast, vegetables with lentil
- Breakfast: Oatmeal with cinnamon and apple
- Lunch: Shrimp and melon salad
- Dinner: Chunky soybean stew
- Breakfast: Cereal with seeds, walnuts and fruit
- Lunch: Deli-takeout lunch
- Dinner: Stir-fried pork and vegetables
- Breakfast: Bran cereal with yogurt, honey and walnuts
- Lunch: Chickpea, rice and nut salad
- Dinner: Pasta with tomato sauce, cheese and walnuts
- Breakfast: Banana and berry smoothie
- Lunch: Broiled turkey breast, salad
- Dinner: Homemade hamburger, salad
- Breakfast: Bacon, eggs and fruit
- Lunch: Chicken pesto and vegetables
- Dinner: Broiled salmon and vegetables
- Breakfast: Veggie egg scramble and cheese
- Lunch: Tuna melt on rye
- Dinner: Quick pizza, salad