What does the Low GI meal plan and lifestyle entail?

by Linda | Articles

What does the Low GI meal plan and lifestyle entail?

With the Low GI meal plan, you can eat carbs, BUT it should be low GI. You can also eat lean protein, and low fat food. Our Low GI low fat meal plans are formulated by our Dietician Anel Kirsten, for women who wants to loose weight. Available on the LK Fitness App.

This eating plan is ideal for people who:

• Struggle with irregular insulin secretion, and thus find it difficult to lose weight.
• Still want to eat carbs like bread, pasta and potatoes, rather than limiting carbs to just vegetables.
• Prefer to avoid high-fat foods. (Tip: Never combine carbohydrates with high fat!)
• Cannot eat refined carbohydrates like white bread, pastries, white flour, white rice, sweet desserts etc, without it causing fluctuations in their insulin levels.
• The Low GI plan is also a low-fat plan, where you completely cut out high-fat foods and refined carbohydrates, and instead allow more good carbohydrates (with low GI index) in your diet. Low GI carbohydrates are better because they release energy slowly, and makes you fuller for longer.
• With the Low GI lifestyle, one regularly eats small meals. If your portion sizes are too large, you will not lose weight. A portion should fit in the palm of your hand.
• If you find it necessary to snack, you can eat fruit between meals. Two extra fruits per day are allowed, or 1 extra fruit and one small container of low-fat or fat-free yoghurt per day.

Glycemic Index (GI) shortly explained

The glycemic index (GI) is a measurement system that ranks carbohydrate-containing foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor. When your blood sugar levels are high, it leads to cravings and hunger pangs.

The three ratings at which different carbohydrates raise blood sugar levels are:

• Low: 55 or fewer
• Medium: 56–69
• High: 70 or more

Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It keeps you fuller for longer, and give you sustained energy. On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. You will find the Glycemic Index with a list of Low GI carbs in our Low GI eating plans on the LK Fitness App.

It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:

• beef
• chicken
• fish
• eggs
• herbs
• spices

Read the guidelines below to decide if Low GI is for you.

Guidelines

1. Look for the Low GI Symbol when shopping – the low GI symbol  is a shortcut to help you eat low GI. Foods that carry the low GI symbol have been tested in a lab under rigorous guidelines and meet strict nutrient criteria.

2. Swap high GI foods for low GI food choices – six easy low GI swaps you can make at your main meals and snacks to help you eat low GI are:

• Soft white breads —> dense whole grain breads and authentic sourdough
• Refined commercial processed cereals —> traditional grains like oats, natural muesli or cereals with the low GI symbol
• White or jasmine rice —> low GI white or brown rice, basmati rice
• Water crackers, rice crackers and crisp breads —> wholegrain crackers and nut & seed bars
• Cordial and soft-drink —> for water or low fat milk / soy milk

3. Include legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.

4. Cook pasta al dente – this lowers the GI of pasta.

5. Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.

6. Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.

7. Include a source of healthy protein with your meals – protein helps lower the GI of the meal.

*Note: If you have a health condition and are unsure about whether you can follow the Low Gi meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.

What do ladies who have done Low GI say?

“Hi Linda. I am on your diet and have never been happier. Struggling with genetic high cholesterol. I have lost a total of 10kg. Accompanied with a good exercise program”
– L. Barry

“I am so glad I purchased Linda’s Low Gi plan. It is easy to follow and the food is not expensive or strange. I lost 6.4kg and all my pants fit again!”
– C. Cronje

“About 9kg lighter. I follow your Low Gi plan and do the exercises a few times per week.”
– N. Opperman

Where to get the Low GI eating plan?

In the LK Fitness App.