Glycemic Impact Diet Meal Plan
Glycemic Impact Diet Meal Plan
This plan is a GOOD MATCH if:
* You crave sugar and sweets.
* You have mood swings and/or irritability.
* You’ve been feeling low on energy.
Might NOT be a good fit if:
* You prefer eating fewer meals and snacks each day.
* You want fast food choices on your plan.
Deciding upon a diet that fits you and your cravings is a difficult thing to do. Nowadays, every diet is “designed” so it can fulfill certain cravings. The “Glycemic Impact Diet” will work for you if, beyond every doubt, sugar and sweets are your main cravings, if you are a mood swinger and you feel as if you’re constantly low on energy.
The Glycemic Load
To be more precise, researchers developed the glycemic load (GL), a measure of the GI ranking multiplied by the number of grams of available carbohydrates per serving, which is then divided by 100. (The grams of available carbohydrate generally represent total carbs minus fiber.)
A GL of 10 or below is considered low; 11 to 19, medium; and 20 or more, high.
It is important to understand both the GI and the GL numbers, because research has shown that a high-glycemic diet is associated with higher blood glucose levels and an increased risk for heart disease.
The late Robert Atkins, MD, developed an easier-to-use tool that takes into account both the GI and GL, sorting foods into low, medium and high Atkins Glycemic Ranking (AGR). These three tiers make it easier to choose more healthful carbohydrate foods (See below). In general, low AGR foods contain the most fiber and can be eaten more frequently. Portion size and the number of grams of carbs must still be taken into consideration.
The Glycemic Impact meal plan looks at the whole picture to achieve the right nutritional balance. You will enjoy a low Glycemic impact, unrefined, complex carbohydrates with lean protein and healthy fats at every meal and snack. The Glycemic Impact Plan allows you to limit simple sugars while increasing fiber intake to help achieve stable blood sugars and avoid hunger. This plan can also help you stay energetic even when you’re reducing calories to lose weight. The Glycemic Impact Plan provides 40% of calories from mostly low Glycemic impact carbohydrates. Another 30% of calories come from lean protein, including fish, chicken and occasionally lean beef and pork, with vegetarian options including soy protein; tofu and textured vegetable protein. The approximately 30% of remaining calories are from healthy fats including nuts, fatty fish, avocado and olive oil.
Get Started Today and Lose 10 lbs in 5 Weeks!
All meal plans on the Glycemic Impact Diet are made up from the following principles:
* Approximately 40% of calories are from unrefined, complex carbohydrates, including whole grains and whole grain breads and cereals, and whole pieces of fruit instead of juice.
* About 30% of calories are from lean protein (fish, chicken and the occasional beef and pork) with vegetarian options that include soy protein, tofu and textured vegetable protein.
* About 30% of calories are from healthy fats, including nuts, fatty fish, avocado and olive oil.
Sample Meal Plan 1
Breakfast
Vegetable omelet with wheat bread and strawberries
Lunch
Grilled cheese and tomato sandwich with salad and milk
Afternoon Snack
Roast beef roll-ups with flatbread
Dinner
Chicken Florentine with brown rice and fruit
Late Night Snack
Yogurt with raspberries and almonds
Sample Meal Plan 2
Breakfast
Oat bran cereal with blackberries and milk
Lunch
Spicy chicken strips with fresh salad and yogurt
Afternoon Snack
Crunchy crabmeat salad mini pocket with strawberries
Dinner
Oriental pasta and beef stir-fry
Late Night Snack
Cottage cheese with fruit cocktail and peanuts
Sample Meal Plan #3
Breakfast
Breakfast Egg and Cheese Burrito with Honeydew Melon
Lunch
Curried Turkey Salad with Walnuts and Flat Bread
Dinner
Foiled Fish with Couscous and Balsamic Tomatoes
Afternoon Snack
Yogurt with Raspberries and Almonds
Late-Night Snack
Mini Pita Pizza
This diet plan also contains snacks. For example, as an afternoon snack you can eat some roast beef roll-ups with flatbread or a small crunchy crabmeat salad with strawberries. For dinner you can have some chicken with brown rice and fruit or pasta and beef stir-fry. You can also have an after dinner snack, consisting of a fruit yoghurt or a fruit cocktail along with some cottage cheese. All in all, this diet can help you not only to lose weight but also keep the insulin levels balanced, increase the energy level, and reduce the cravings.
