You'll need a book for the Glycemic Index Diet.
The Glycemic Index Diet, also known as the G I Diet, was created by Rick Gallop. The glycemic index is a measure of blood sugar level. During digestion glucides are transformed into glucose. Reducing the GI level helps you lose weight. Low-GI foods such as dried apricots, dark chocolate, fruit, whole-grain rice, and cheese have a GI less than 55. High GI foods such as French fries, white rice, and watermelon have a GI greater than 70 and should be avoided. This diet has two phases. The first phase lasts between 15 days and a month. The second phase may last a lifetime. Here are some of the principles.
Eat foods with a low GI. During the initial phase every week eat 4 to 5 portions of fish without sauce, one or two portions of meat also without sauce, one or two eggs, and one or two portions of ham. Eat all the vegetables and legumes and drink all the water and green tea that you want. Accompany your main meal with three fruits daily. During phase 2 continue these habits but add one or two portions of daily products (preferably light) and one or two chocolate squares daily. Add whole-grain cereals and breads, and basmati rice in moderation. Accompany the grains and rice with green vegetables. The following principles apply to both phases. Use colza, olive, and walnut oils. Drink only water, tea without sugar, or a maximum of two glasses of red wine daily. Eat three meals and up to two snacks a day but don’t graze. Keep mealtime stress free. Walk an hour a day and exercise three more hours a week.
One great Glycemic Index Diet meal.
The Glycemic Index Diet has several benefits for diabetics. It is also said to fight against aging, cancer, and some cardio-vascular illnesses. The disadvantage is reviewing and changing food habits.
Here are two sample menus:
Menu 1 (Phase 1) Breakfast: Green Tea. Two clementines. A slice of ham. Lunch: Grated carrots. Cod. Green beans. Half a cantaloupe. Supper: Tomato salad with basil, asparagus, and spinach. Tomatoes provencale. Lentils. A Nectarine.
Menu 2 (Phase 2) Breakfast: Tea. Oatmeal. A glass of milk. Half a grapefruit. Lunch: Endive and walnut salad. A thick salmon filet. Three tablespoons of whole-grain rice. Spinach. Grapes. Supper: Split pea soup. A lean hamburger. Mixed vegetables. Two kiwis.
Some of the information in this article comes from a fascinating new book, La Bible des Régimes, written by Jenny de Jonquières and published by Amérik Media. Her book describes more than 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and lots more. This information-packed book is presently available only in French. For more information consult the publisher’s website www.amerik-media.com.