Diets

Low GI Diet - Long term weight loss

Thursday, 24 January 2008

The Low GI diet is fast becoming the most exciting and popular diet in Australia.  Its popularity is driven by the long term sustained results dieters have been achieving.  The premise of the diet is fairly standard, being healthy eating with regular exercise, however it has one revolutionary aspect; low GI food.

Different diets suit different people. Make sure you choose a flexible diet that is targeted to your weight-loss needs and actually helps you lose weight. View our Diet Plans

 Low GI refers to carbohydrates that have a low Glycemic Index.  The Glycemic Index simply refers to how quickly a carbohydrate gets digested and absorbed by the body.    The theory is that low GI foods only produce small fluctuations in your blood glucose and insulin levels, which in terms helps you feel fuller for longer and increases your energy levels.  This leads to sustained and achievable weight lossThe benefits of a low GI diet include:

  • Faster weight loss than that of a low fat diet
  • Decrease in body fat as apposed to muscle or water mass
  • Lowering of blood glucose and insulin levels
  • Increased satiety and reduction of hunger pangs
  • Reduced chance of weight regain


The Low GI diet is quite different from the mainstream diets that focus on low fat intake.  The reason for this is that a low fat diet with no focus on carbohydrates can be just as energy dense as a high fat diet.  Carbs that are quickly absorbed by the body can stimulate appetite and also produce a marked increase in insulin levels.  High insulin levels will compromise the body’s ability to burn fat.  

On the other end of the spectrum we have low carb (or high protein) diets, such as the Atkins diet, which have been very effective for weight loss.  The problem with these diets is that they tend to be difficult to stick to as they are quite restrictive in terms of what you can eat.(no cereals, no rice, no bread etc).  Another drawback is the body tends to burn more muscle, so while you might be slimmer, you won’t necessarily be healthier.  The low GI diet strikes a balance between the low fat and low carb diets.  It has an emphasis on slowly digested carbs, rather than no carbs, which means it reduces insulin levels in the body, as well as being safe and satiating.  

So you may be wondering what types of food this includes.  In a nut shell, foods you will be eating more of include:

  • Fruit – Apples, pears, oranges, peaches, nectarines, plums and apricots
  • Vegetables – All, but sweet potato instead of normal potato.  
  • Low GI breads and cereals – grainy, wholegrain breads, oats, pasta & noodles
  • Legumes – Soybeans, chickpeas and lentils
  • Nuts
  • Seafood & Fish
  • Low fat dairy products


The Low GI diet is more of a lifestyle change than a fad diet.  It focuses on healthy eating with an emphasis on low GI foods, and a structured exercise plan.  It is certainly not a quick fix diet, but offers a solution for sustained weight loss for long term health and well-being. 


Don’t get sucked in with a fad diet. We have natural, proven diet plans created by nutritionists and health experts. From Low GI to Vegetarian to High Protein, we have a diet plan to suit you. Check them out

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