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Sometimes a person is on a diet, eats food diet and lose weight only slightly or not at losing weight. In this case, you should pay attention to the glycemic index of foods Piani, what you eat. Inattention to glycemic index foods leads to the fact that a person is on a diet, but do not lose weight.

Eaten food immediately begin assimilated by the body. In the process of absorption begins to increase blood sugar levels. Some products immediately and dramatically increase this level as he then falls sharply. Other products by assimilating raise blood sugar slowly and low.

The glycemic index foods (GL) is the ability of a particular product to increase blood sugar.

One unit (for reference) taken glucose. Its glycemic index is equal to 100 percent, or points. Pure glucose is supplied to the body almost instantly absorbed, blood sugar rises quickly, as well as the value of increased blood sugar levels and take 100% or 100 points.

First of all, to know about the glycemic index of foods is necessary for all who care about their health and weight in particular.

Glucose, ingested in the form of sugar and sweets to quickly increase blood sugar levels, as is easily digested and rapidly absorbed, rapidly causes a feeling of satiety.

Other foods are digested more slowly and continuously absorbed by the walls of the gastrointestinal tract, and hence the sugar level rises slowly. If a person eats, for example cereal, then a feeling of fullness proiskhldit slower than it would from eating candy, but then the person feels full for a long time and does not want to eat. And if you eat a candy bar or a piece of chocolate - a feeling of fullness occurs mgnovnno, but soon comes back hunger as glucose was used by the body during life.

The glycemic index foods (GI) will be more accurate to your diet to include the products of both low and high glycemic index, because both are needed by the body. The food is better assimilated to know what products and how much is there.

In determining the glycemic index foods, you can use this pattern - the higher the degree of purification of the product, the higher the GI (glycemic index). For example, pasta made from flour with a high degree of purification will be GI higher than from wheat flour and the bread from wheat flour GM will be smaller than that of wheat bread.

Depends on the glycemic index of foods from cooking food. For example fried potato has a higher glycemic index than boiled.

A low glycemic index have almost all the vegetables, berries and vegetables - all kinds of cabbage, peaches, apples, black and red currants, raspberries, apples, peaches, cantaloupe, strawberries, etc.

Milk and milk products - low-fat cottage cheese, yogurt,

Bread containing bran

Buckwheat, unground and pasta from durum wheat flour with added bran.

The higher the glycemic index are nuts, dried fruits (raisins, dried apricots, prunes)

Dairy products are high fat content: cheese, fruit yogurt,

some fruits such as grapes, bananas.

oats, rice and buckwheat crushed cereal, wheat bread.

Average of glycemic index foods.    

Foods with low glycemic index. You can have a lot of slowly absorbed and slowly lose energy.

• green vegetables - 15
• Tomatoes - 15
• Lemons - 15
• Mushrooms - 15
• yogurt -18
• Soybean - 20
• Peanuts - 21
• red kidney beans - 27
• Beans -42
• red lentils - 36
• yellow lentils - 41
• green lentils - 42
• Cherry 32
• Fructose - 32
• Grapefruit - 36
• milk - 39
• low-fat milk - 46
• -40 sausage
• boiled peas - 45

Items with an average (50 - 10), glycemic index, the average rate of assimilation and impact energy.

• buckwheat -50
• Nat. Yogurt -52
• Pears - 53
• vermicelli - 53
• Apples - 54
• Plum - 55
• apple juice - 58
• Spaghetti - 59
• Peaches -60
• Cons peas. - 60
• Melon - 60
• beets - 65
• brown bread - 65
• Grapes - 66
• pineapple juice - 66
• sweet cereals - 70
• dark chocolate - 70
• kartof. mashed potatoes - 100

Foods with high glycemic index (over 100) are rapidly absorbed and rapidly lose energy. It is better to use in conjunction with proteins and fats

• Carrots - 101
• White Bread - 103
• Watermelon - 103
• Dried figs - 103
• French Fries - 107
• donut - 108
• wafers - 109
• Caramel - 110
• Quick-cooking potatoes - 118
• Corn Flakes - 119
• Quick-cooking rice - 128
• Glucose - 137

To lose weight taking into account the glycemic index of foods

need to know not only GM products, but also the best time of their use throughout the day. In the first half of the day is better than GM products with more than 35 points. These include cereals, pasta, bread, flour products, some fruits. And do not forget the combination. Carbohydrate foods should be used only with carbohydrate or protein. But not in any way combine with carbohydrates and fats, proteins and fats.Optimal would be a piece of meat or fish with vegetables or an omelette (steamed) with vegetables.

In the afternoon, you need to eat foods with a low GI. This cottage cheese, vegetables and fruits. Losing Weight to eat mostly foods with a GI nnizkim, but not too hung up on them, otherwise you will be torturing hunger and the desire to catch something.

The meat has a low glycemic index, but usually it is rarely eaten in its pure form. If meat or fish, steamed and baked, then they will have a lower GI than the same but the fried or stewed with the addition of vegetable oil or fat.

As a side dish to meat for dieters best served cabbage, tomatoes, peppers, zucchini. But beets or carrots as garinira the meat will lead to increased levels of GM.

To the dealer and must be treated very carefully, especially for rice. Rice in diets usually are widely used, but nevertheless it has a high GI and should preferably use it only in the morning. Moreover, the higher the degree of purification of rice the higher its glycemic index, and if you eat refined rice, he vysokoo raise blood glucose levels, and last long, but if you do not use this energy, it will be postponed to the reserve, in the form of fat . The exception is raw brown rice - it has twice the lower GI (76 vs. 48). Also brown rice is more useful and has fewer calories than white.

The breakfast is better to eat foods with high GI - carbohydrate meal (cereal with milk) or cereal or cheese or yogurt, or salad (beets, carrots).

At lunch, pick products with a low GI - fresh fruit, vegetables or fruit.

For lunch, as the first dish - vegetable soup, no potatoes (cooked in meat broth is not), a piece of meat with vegetables, two or three times a week can be as a side dish to take quarters.

Snack - Fruit or juice (fresh squeezed, but if you can not select from ready-made with no preservatives or sugar).

Dinner - always with a low GI foods. For example, the average fat content of cheese, fruit (plum, apple, apricot, peach), or lean fish (boiled or steamed), served with vegetables on a low glycemic index (cabbage, zucchini, tomatoes, peppers, herbs).

There is a food should be no later than three hours before bedtime. The interval should not exceed three hours, if you continue to watch should definitely drink a cup of yogurt, warm milk, yogurt, or eat fruit or vegetables with a slice of black bread or bread with bran, as long intervals between sleep and the last meal are undesirable, they only lead to weight gain.