Low Glycemic Diet

healthy appetite

By Natural Health+

Low glycemic diet comes from a new food concept – LOGI, which stands for “Low Glycemic Index that was compiled and developed by the Medical faculty at Harvard University.

Characteristic of a LOGI method is a low glycemic effect. People who choose this lifestyle choice avoids high and low blood sugar fluctuations, while keeping the levels of insulin in the blood relatively low. It can prevent undesirable high-calorie storage and brings many health benefits.

The LOGI Pyramid

The LOGI pyramid was developed to visualize the method. Starch or low starch vegetables and fruits are the basis of the diet. In principle, you could have daily and plenty of salads and vegetables because ideally, these are fiber-rich foods that satisfy. The best thing is, its Glycemic Index is very low, thus, metabolism is positively speeded up and makes it easier for the body to excrete waste and lose weight.

Fruits are included with the different types of berries making these the topmost ideal items. With very sweet fruits, it is better to nibble on a fistful only. After all, the sweeter the fruit, the larger the quantities of sugar or carbohydrates and may result in a relatively high glycemic load which you want to avoid.

Keep the five-piece-a-day or a full-fistful rule for vegetable and fruit consumption, but stay within the maximum schedule, which would be at least three servings of vegetables, complemented by two portions of fruit per day.

Benefits

The method is one of the most promising ways to escape the perpetual yo-yo effect. LOGI is simple, since the method is based on simple principles explained as:

LOGI provides all the essential nutrients in abundance. But at the same time, it requires fewer calories in the selected food lists than what the energy in our body requires.

LOGI provides reduction in carbohydrate intake especially of carbohydrates with high Glycemic Index, and it encourages increase in protein intake, which helps to avoid hunger pangs.

LOGI shows that major factors contributing to the feeling of a satisfying meal include both their weight and volume. And that regardless of the energy content of that food, satisfaction is mostly influenced by the volume. Protein-rich meals do help one get by with relatively few calories because of their good saturation and prolonged satiety.

LOGI is an energy booster, meaning, it supports metabolic rate without the use of all muscle activity therefore activating the so-called “specific dynamic effect” or thermal effect, which are basically “give-away” energy. This “specific dynamic effect” is able to consume enough energy from the energy-supplying nutrients for their own digestion and metabolism, which differs significantly depending on the sources of energy – either protein, fat or carbohydrates. In addition, the heat production of the body is stimulated by a protein-rich meal. This is quasi burned calories without eating less or exercising more.