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How To Lose Weight Quickly On Low GI Diet

Updated on September 4, 2014

In a hurry to lose weight? It's possible to lose weight quickly and permanently in 21 days. If you follow the heed of celebrities like Sharon Stone and Kylie Minogue, one way to lose weight quickly is to follow the low GI diet or low glycemic index diet. So how does the low GI diet work?

How The Low GI Diet Works

The low glycemic index diet or low GI Diet is strictly not a diet, but a more conscious way of eating that requires making smart food choices and changing some old eating habits. This is how it works:

First, eliminate the "bad" carbs from your meals - and start eating the right carbohydrates.

Eating the right carbohydrates means - eating more low GI foods or low glycemic index foods. Instead of potatoes, chips and pasta, try boiled chickpeas, green peas, lentil soup, and steamed stir-fried green vegetables. Instead of white bread and donuts for breakfast, opt for rye bread and whole oats porridge. They make deliciously healthy low GI foods.

Secondly, be disciplined to stick strictly to eating low GI foods during the first phase of this natural weight loss plan. Duration: three to six months.

Thirdly, add medium GI foods only during the second phase of the natural weight loss plan when you have started losing weight and want to maintain your weight.

Fourthly, avoid high GI foods if you want to lose weight easily, permanently and quickly.

Lastly, engage in simple exercises like walking three times a week, 20 to 30 minutes each.

Low GI Diet Keeps Blood Sugar Levels Under Control

The low GI diet is a proven method to regain control of your blood sugar levels and prevent insulin surge which causes stress and imbalances in the body. Erratic blood sugar levels are a major cause of weight gain.

It happens when we overload our body with high GI foods, which are largely processed and refined foods. High GI foods are super fast to digest; we feel instant energy highs after eating a rich carbohydrate meal. Now you know why you always crave for a second donut, even a third!

But the energy soon dissipates and we feel hungry again. The body instinctively craves for the same high GI foods for instant comfort. Another donut!

Low GI foods, on the other hand, release energy slowly, which has a balancing effect on our blood sugar levels. We eat less and we have less cravings when we eat more low GI foods. This is how to lose weight easily without overworking the pancreas.

Not All Low GI Foods Are Created Equal

One tip though: Choose low GI foods carefully because not all low GI foods are created equal. Some low GI foods are very high in carbohydrate content which means you may end up eating way too much carbohydrates.

There is another measurement that takes into account the carbohydrate content of a particular food- the glycemic load.

About The Glycemic Index Scores

Use the glycemic index food list as a guide to help you make smart food choices. Look out for these numbers:

Glycemic Index 70 or more means high glycemic index (GI)
56 to 69 means medium GI
55 or less means low GI

Making the switch to a Low GI Diet is not as difficult it appears.

This is how you can make eating slow carbs a habit.

Low GI Diet With Low Glycemic Load

To lose weight quickly and permanently, you should choose primarily low GI foods with an overall low glycemic load. Use the low glycemic index food list as your guide. Together with a daily walking plan – and a cheerful disposition, you can easily achieve your weight loss goal.

Want To Lose Weight Quickly? AVOID these high GI foods!

Avoid this list of high GI foods to lose weight quickly
Avoid this list of high GI foods to lose weight quickly

How to lose weight quickly and permanently? Avoid this list of foods on the glycemic index food list. Only eat them as occasional treats.

  • White bread
  • White rice
  • Muffins
  • Bagels
  • Doughnuts
  • Puffed cereals
  • Cornflakes
  • Rice Krispies
  • Corn chips
  • Jellybeans
  • Fries
  • Baked Potatoes
  • Soda

Eat a grapefruit, a low GI carb every day to boost natural weight loss.
Eat a grapefruit, a low GI carb every day to boost natural weight loss.

Add Low GI Foods To Your Diet To Lose Weight Quickly

My top list of low GI foods with low carbohydrate content:

  • Apples
  • Grapefruit
  • Oranges
  • Lemon
  • Brocoli
  • Celery
  • Cauliflower
  • Cabbage
  • Chickpeas
  • Lentils
  • Green Beans
  • Onion

P.S. What's yours?

Video: Low GI Diet Explained

Low GI Recipes For Healthy Delicious Breakfasts!

Low GI Recipes For Healthy Delicious Breakfasts!
Low GI Recipes For Healthy Delicious Breakfasts!

Sardines On Toast

One of my favorite and easiest to prepare low GI recipes. Makes a quick low GI breakfast for the morning rush hour (that's when kids go cranky but they still have to go to school anyway!). Sardines are richly endowed with Omega-3 fats and rye bread is a healthy low GI option for weight watchers.


3 slices of rye bread, cut in two
2 tbsp olive oil
2 sliced tomatoes
175g (6 ounces) sardines
Sprinkling of ground black pepper

1. Toast the rye bread and drizzle with olive oil

2. Put the tomato slices and sardines on the toast

3. Sprinkle some ground black pepper

There you are, a fast, healthy, and delicious low GI sandwich for breakfast or lunch!

---> More on what foods to eat to lose weight <-----

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© 2010 eatingright


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    • profile image

      James Mcconnell 5 years ago

      Thanks for the post. My spouse and i have generally seen that many people are desperate to lose weight simply because they wish to appear slim as well as attractive. Nevertheless, they do not generally realize that there are many benefits just for losing weight also. Doctors say that obese people have problems with a variety of illnesses that can be perfectely attributed to the excess weight. The great news is that people who definitely are overweight and also suffering from diverse diseases can reduce the severity of their particular illnesses by means of losing weight. It is easy to see a progressive but notable improvement with health if even a small amount of fat loss is realized.

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    • eatingright profile image

      eatingright 7 years ago

      I never grew up on chips (or soda) so it's easy for me to avoid eating crisps, chips, and skip soda altogether! I happen to like sardines ON rye bread - and that's because rye or sourdough bread are about the only kinds of bread I eat these days!

    • SteveoMc profile image

      SteveoMc 7 years ago from Pacific NorthWest

      I will avoid the list, but I will not quit eating an occasional rice crispy.

      Also, I will not have sardines as a snack. I eat them like you would take cod liver oil. I do understand the benefits, so I eat one tin a week with a clothes pin on my nose. I refuse to ruin good bread with it.