The Low GI Diet Plan
The Glycemic Index Diet, also known as the low GI diet is based on the effect different foods have on your blood sugar levels, which has been associated with obesity, heart disease, diabetes, and bad cholesterol levels1.
Low GI foods take longer to burn as energy, and get released slower into your bloodstream which helps keep cravings and weight gain at bay.
Fitium is an online personalised diet plan which takes advantage of the Glycemic Index and incorporates these principles into a complete diet plan tailored to your diet goals.
Click here to find out more about our unique approach to weight loss, and how our personalised diet plan can help you lose weight the smart way.
A taster of our GI inspired meal plans
Fitium features a wide range of meal plans tailored to your diet needs, that take advantage of nutrient rich foods that have a low GI index.
- Reduce those cravings
- Burn fat naturally
- Lower risk of diabetes1
- Tasty nutrient rich meals
- May lower cholesterol1
- Boost energy levels
How Does The Low GI Diet Work?
Studies have found that contrary to popular belief, fat storage doesn't necessarily happen because of too many calories being digested. What these have found is that glycemic response has a direct effect on whether food consumed is burned for energy through muscle or stored as fat2.
Here is a simplified illustration of how this works:
- When food is digested, it is converted by your body into glucose
- This glucose is then released into your bloodstream, the speed of delivery will be based on the glycemic response of the foods you digested
- If more glucose is delivered than your body can handle, it will be diverted into fat storage
The goal is therefore to make sure that the foods we consume deliver a constant stream of glucose, avoiding spikes in our blood sugar levels.
Putting the Low GI diet into practice
The Glycemic Index3 was developed to measure the glycemic response of carbohydrates, and to provide a means for comparison. The higher the GI, the more glucose is released into the bloodstream.
You can find a full Glycemic Index table in the resources, but for the sake of simplification you can class foods in the following GI index ranges:
- Protein and Fat sources don't contribute to increased Glycemic load
- Non starchy vegetables, legumes and fruit tend to have a lower GI
- Whole grains, whole wheat and starchy vegetables tend to have a medium GI
- Sugar, white bread, white rice, refined grains and glucose tends to have a high GI
Is the Low GI diet healthy?
The Glycemic Index was originally developed to help diabetics manage blood sugar levels, and according to the Diabetes UK organisation, a diet which includes lots of Low GI foods can help prevent the risk of diabetes.
Research has also shown that lower GI diets can help improve levels of good cholesterol, and help prevent blood sugar spikes associated with obesity, heart disease, and bad cholesterol levels 1.
Is the Low GI diet for you?
Following a low GI diet can bring a lot of health benefits, help reduce cravings, and help promote a healthy metabolism essential for effective fat burning.
But the low GI diet has some limitations, for example:
- Not all low GI foods are healthy and beneficial to weight loss, as an example milk chocolate has a low GI rating
- It can also be quite difficult to identify the GI value of a meal, as different food combinations, and preparation methods can affect the GI value of a food.
But combined with sound nutritional judgement, you will benefit from making some of the changes suggested in this diet.
How does Fitium compare?
Fitium takes advantage the core fundamentals used in the low GI diet, by emphasizing a low GI approach in it's meal plans.
But Fitium provides additional benefits by incorporating these into a diet plan tailored to your diet goal.
- Helping you find the right macronutrient mix so you can lose weight naturally
- Designing meals that keep you satisfied and cut down on cravings
- Prioritising foods with high nutrient quality to get important vitamins & minerals
- Optimising meals to promote fat burn rather than fat storage
Finally, Fitium is not just a diet, but a complete weight loss system tailored to your needs, featuring everything you need to start getting results fast.
 Leeds AR. Glycemic index and heart disease. Am J Clin Nutr.2002;76:286S-289S. DS. The glycemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2002; 287:2414-2423.
 AC, Schoeller DA. Is a calorie a calorie? Am J Clin Nutr. 2004 May;79(5):899S-906S. Review. PubMed PMID: 15113737.
 Glycemic index developed by Dr. David J. Jenkins and colleagues in 1980–1981 at the University of Toronto