Glycemic Index : Guide | Diet | food list

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Glycemic Index

Everyone have curiosity about how long does the food stay in your stomach. All are based on glycemic index.

If so you might be eating foods that are too high on the glycemic index your getting more hunger.

The glycemic index its just  "how long it takes your body to digest different foods"

It's definitely something with knowing if you're struggling with an insatiable appetite and excess weight so you're ready to stop overeating start having more energy throughout the day.

The weight melt off just by changing your diet well just eat too and don't forget that we have all kinds of helpful information so also read our all post.

Glycemic index is a system of values given to foods according to how quickly they cause an increase in blood glucose levels.

Relation between Glycemic index and glucose :

basically measures how fast different foods are digested by the body. you see glucose is a simple sugar that gives your body energy and you get it from the foods you eat also.

your blood is what carries this sugar throughout your body to all you're hungry cells and tissues that's why it's called blood glucose.

If you eat something that's high on the index your blood glucose will spike giving you a fast boost of energy

What goes up must come down that energy rush you get as a result of the food being digested quickly  once that process is done.

Your fuel tank it's empty real fast that means you'll be feeling hungry again sooner.

Relation with obesity :

The main problem when it comes to spending too much time there getting into that vicious cycle of overeating high glycemic foods.

Always leads to weight gain plus since these foods have so much glucose in them your body takes what it needs and then stores the rest as fat.

Added weight comes with health risks like cardiovascular disease kidney failure and diabetes.

It's better to avoid these foods or consume them in moderation.

Science of Weight loss

If glycemic index is low on the index that release glucose slowly. it means fuel for your body in a slow and steady manner and since these foods are metabolized slowly.

They take a while to leave your digestive system which means you feel full for longer and won't need to constantly overeat.

If we keep watch on diet about  the glycemic index we get better result in weight loss.

Glycemic index Level

Glycemic index is a bit more complex than just high and low foods and drinks are actually split into three groups  low medium and high low

Low : from 1 to  55           :  Click Here for Low Glycemic Food List

Medium : from 56 to 69    :  Click Here for Mid Glycemic Food List

High :  from 70+               :  Click Here for High Glycemic Food List

Conclusion

It's the good low glycemic foods that keep your body energized for longer.Which helps to achive healthy life style and weight loss target.

everything's about balance you know also keep in mind that the exact time it takes.

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Chart Glycemic index : Low | high : foods : fruits

Healthy Food	2 Meal a Day Diet	Balanced diet	Virat Kohli diet	Military diet

Glycemic index Level

Glycemic index is a bit more complex than just high and low foods and drinks are actually split into three groups low medium and high low

Low : from 1 to  55

Medium : from 56 to 69 

High :  from 70+

Low GI foods / Low Glycemic Foods / Low Glycemic Fruits

In this category food are digest slowly thats low glycemic values assign to them. 

Vegetables  like green leafy, veggies boiled or raw carrots,vegetable soups and plantain

Fruits such as raw apples oranges, mangoes, canned peaches, apple juice and orange juice

Foods have complex carbs thats why then digest slowly.

like whole grain breads flatbread, barley sweet corn spaghetti oatmeal and noodles

Dairy that's whole milk skim milk and yogurt nuts and

legumes like cashews peanuts chickpeas and most beans 

Medium Glycemic Fruits

Below are foods that digest moderately and have medium glycemic value.

Vegetables like sweet potatoes and pumpkins 

Fruits that include bananas dates Kiwi pineapple and watermelon.

Foods moderate carbs such as boiled brown rice and couscous cereals which include wheat flake biscuits and mueslis

High Glycemic Fruits

Below are foods that digest quickly high glycemic value.

Vegetables like instant mashed potatoes and boiled potatoes.

Foods simple carb foods that's white bread and white rice cereals such as rice porridge and instant oatmeal

According to the experts at body tomy some low glycemic foods like cooked vegetables or a salad can remain in your stomach anywhere from 30 minutes to an hour that doesn't seem very slow Digest especially when you compare it to more glycemic.

Example :

Potatoes which take your stomach up to two hours to fully digest but It content simple carbs.

But that End up spiking your blood sugar and giving you a short-lived boost of energy and storing lot of unnecessary fat.

Foods without glycemic index :

There are also foods that don't really have a glycemic index value since they don't contain any carbs 

They can still take a while to be digested by your stomach.

It can take you anywhere from two to five hours for your stomach to digest meats like chicken lamb and pork seafood and fish.

Eggs, cheese and herbs also have a glycemic index of zero and get broken up by your gut pretty quickly but fast digestion doesn't mean you'll be hungry soon.

These foods are full of nutrients that your body needs.

Calculate glycemic index of Pizza :

You adding toppings on pizza actually makes you slice healthier with all the toppings can reduce glucose levels because the protein and fats.

Toppings will slow down the process of breaking the food down into glucose so go ahead.

Add some mushrooms bell pepper and onions on your pizza but if they're processed they most likely still contain tons of saturated fats sugar and empty calories. 

foods digest more slowly if you eat only these types you risk overworking your digestive system.

Conclusion

Your stomach needs even more time up to 3 hours to break down low glycemic index food.

It's the good low glycemic foods that keep your body energized for longer.

Which helps to achive healthy life style and weight loss target.

everything's about balance you know also keep in mind that the exact time it takes.

Weight Loss Science	2 Meal a Day Diet	Military diet	Balanced diet	Dixit Diet

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10 Kg weight-loss using dixit diet plan

Diet Plan	Details	Healthy Food	Review	Download

10 Kg Weight loss Using jagannath dixit diet

Jagannath dixit is well known name in diet world beacuse he suggest effort less diet plan for weight loss. 

Dixit Diet plan are not just diet its healthy life style to avoid disease. Its based on 2 meal diet theory. 

Thanks Madam Sharing this Inspiring story with us. it's really great effort you take to achieve this. all the best for your further healthy life. 

Duration of Diet :

20 April 2019 – 20 August 2019 Result :(9.5 Weight loss)

About daily life style –

I have a very busy life style with two growing kids 6 and 14-year-old.I have to manage their school and other activities.

Also i am  demanding fulltime job working as a HR Professional. Me and my family are fun loving people with frequently socialising with friends and family and other fun activities.

Dixit diet Diet plan –

I don’t have diet plan as such.

As Dr Dixit’s philosophy is based on the fact that you don’t have to make any drastic changes to your diet and diet should suit your life style.

What you eat everyday, But as a family we try to eat healthy such as for lunch.

We have maharashtrian food such as Chapatti, green bhaji rice & daal with lots of Koshimbir.

At dinner we normally have less carbs, so don’t eat too much rice or chapatti but keep our diet protein based.

Add lot of protein such as stir fry green vegetables, fried fish, stir fried chicken, tofu, paneer etc. with lots of Salad.

Exercise :

On weekdays : As guidance provided by Dr Dixit I don’t go to any gym but do my lunch after thqt take walk of 45 mins.

Saturday/Sunday :  I go for a walk for 1 hour with friends. Sometimes I try to jog/run as per my comfort.

Tips to get better result :

Drink at least 8 glasses of water a day

Eat mindfully and try not to eat too much of rice or too many chapatti

we eat rice and chapatti everyday but we ensure our intake is to 1.5 chapatti or 1 small bowl rice but along with comes lots of salad and green bhaji

Don’t eat too many calories a day, we restrict our calories to 1200-1500 per day.

Complex situations tackle during diet :

In the beginning I used to have bigger intake at two meals but I tried including more green vegetables and salads in my meals that made me full and I did not crave for junk food. 

I also enjoyed some junk food such as Chips but in a very little proportion at the time of my meal to just satisfy my mind and craving.

Any side effects

Initially I felt acidity as I ate big portions but eventually I came out of it.

Inspiration

Dixit Sir Youtube video channel - Link

J. Dixit Diet Videos - Link

Dr Dixit’s recent TV Show on Z Marathi with Sanjay Mone.

Weight Loss Science	2 Meal a Day Diet	Military diet	Balanced diet	Dixit Diet

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