Diet Plans And Menus - The Glycemic Index Diet by Levi Reiss

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 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 weekly. Eat all the vegetables and legumes and drink all the water and green tea that you want. You should 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 of the 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 for an hour a day and exercise three more hours a week.

The Glycemic Index Diet is said to have several benefits for diabetics. It also claims 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 information in this article comes from a fascinating new book, La Bible des Regimes, written by Jenny de Jonquieres and published by Amerik Media. Her book describes over 80 diets and weight reduction programs. Each diet is presented with 5 menu plans, a detailed discussion of its advantages and disadvantages, and a whole lot more. La Bible des Regimes is available only in French at present.