Often it is possible to observe the situation when people are sitting on a diet for a long time, it seems to be the right products, limit ourselves in sweet and flour - and still do not lose weight, and sometimes even get straightened! The randral of the paradox is quite simple: in addition to counting the number of proteins, fats and carbohydrates in products, it is necessary to pay attention to their glycemic index (GI).

After all, without taking into account this indicator, no diet for weight loss will be effective! For maximum rapid weight loss effect, experienced nutritionists recommend that their patients eat only products with low glycemic index. Whereas in order to recover, the diet makes up mostly products with high gi.

Understanding what a glycemic index appeared relatively recently. For the first time, about this concept was spoke about 30 years ago, when a boom was observed in society for various diet, and the doctors of science competed at the speed of the invention of new wonderful weight loss methods. For all it was obvious that any diet should be based on low-calorie products.

But over time, it was noted that people who used about the same number of calories for the day, loose completely at different speeds. Some quickly discharged weight, the indicators of others, on the contrary, remained at a stable level. This has become a push for a more detailed study of the products that we eat.

As a result of long research, it was revealed that it is important for a person not only energy value Eating, but also the rate of assimilation, or "processing", this energy by the body. The glycemic index is just characterized by how fast carbohydrate splitting occurs in our body. For the standard, the rate of absorption of pure glucose was taken.

The higher the index of the product, the faster the carbohydrates are split and absorbed into the blood. Amazing for many people fact is that sometimes a glycemic index may not be associated with the calorie content of the product. For example, watermelon, 100 grams of which only 25 kilocalories, has a glycemic index equal to 75! And this is one of the highest indicators.

Fitats: They reduce the absorption of hydrates and, therefore, their glycemic index. They are mainly kept in legumes such as soy whole grains And some nuts. Fiber: its presence reduces the glycemic index. As soon as we see what is the process of assimilation of hydrates and how we can change their absorption, we will see, very briefly, as you need to choose them in different situations.

Carbohydrates before getting to the bike. In order for the digestion process is not difficult or interrupted by the beginning of the exercise, it is best to make the last eating three hours before departure. If you have less time when you eat food until you start the pedal, the amount of carbohydrates will be in proportion to this time. Preferably, you ate less if there is a bit left to go out, and that you communicate in advance.

Glycemic Product Index and its impact on the limitations in the diet

It turned out that in addition to people who wanted to lose weight, the indicator of Ki is critical for diabetics! After all, the level of sugar in the blood of a person increases as quickly as high is the rate of absorption of carbohydrates from products.

What, in turn, healthy people Causes a sharp jump in insulin level, which "neutralizes" excess sugar. In diabetics, due to permanent insulin insufficiency, severe crisis can happen.

If you do not suffer diabetes, and just wish to lose weight, then you need to know that elevated level Insulin in blood in every way prevents this process. After all, the main function of this hormone is the neutralization of excess sugar.

This is carried out using a uniform distribution of carbohydrate cleavage products according to various organs and tissues. There, excess glucose immediately turns into fat deposits, increasing our body into volumes.

Carbohydrates in the diet of athletes

It was also noticed that insulin prevents the splitting and burning fat. Therefore, if you are hard to practice in the gym, and at this time your "diet" will consist of an unreasonably large number of products containing "fast carbohydrates", then achieve a good effect of weight loss. You can hardly succeed.

But at the same time, any athlete knows that carbohydrates need to be used before training. And this is the guarantee of successful weight loss: products containing "fast carbohydrates" (and this automatically means their high glycemic index), help increase endurance during physical Loads. And if they are used immediately before classes, carbohydrates are burned during muscle operation. Therefore, worry about what they turn into fat is not needed.

Any diet of people actively engaged in sports is compiled taking into account the number and time of reception of "fast carbohydrates".

"Dangerous" products with high gi

As noted, the glycemic index and the absolute amount of carbohydrates in food are often not related to each other. Therefore, the caloric calorie table can be very different from the one in which they are grouped by the level of GI.

Products containing "slow" carbohydrates are those, which are 49 and less indicators, 50-70 are the mean values \u200b\u200bof Gi, and the glycemic index from 70 is considered very high. No correct diet for weight loss should contain products with high gi.

"Dangerous" products, the use of which must be limited, are the following:

1. Beer: GI \u003d 110.
2. Baking I. white bread – 100.
3. Dishes from low-fat potatoes - 95.
4. White rice - 75-90.
5. Carrot in boiled or stew - 85.
6. Muesli with dried fruits and nuts - 80.
7. Pumpkin, watermelon - 75.
8. Milk chocolate, various chocolate bars, sweet carbonated water - 72.
9. Sugar, semolina, potato chips - 70.

The historus above average (from 65) has products such as pineapple, bananas, raisins, oatmeal, jams, fresh juices, boiled beets, whole wheat bread, canned vegetables.

This data, to put it mildly, surprise. Since it was unlikely that it was possible to guess, for example, that sugar of boiled carrots is absorbed by the body faster than from Snickers. Another thing is that its content is 100 grams of this vegetable much lower than in a similar amount of chocolate. But in any case, any diet must take into account this data and allow the use of "highly detectable" products in very limited quantities.

Low Indicator products

The table below contains a list of the most "safe" products for diabetics and for those who want to lose weight. Their glycemic index is very low, and therefore these "slow carbohydrates" are practically not transformed into fat deposits.

You should not be surprised that there are no meat and fish products in the past list, which are counted in boiled form dietary. The fact is that the sugar content, and according to the carbohydrates, is very low in them, therefore, respectively, equal to 0. In particular, therefore, almost any diet for weight loss or for people suffering from diabetes, includes meat and fish in Some quantities.

Using gi in the preparation of the diet

After opening a glycemic index, nutritionists quickly began to adjust their recommendations on the diet for different categories of people. First of all, a list of allowed products for people suffering from diabetes was completely revised, many more "prohibited" products appeared.

Over time, many principles for making a menu for diabetics were used and when adjusting the diet for those who wanted to get rid of excess weight. Thus, any diet for weight loss now excludes the use of "fast carbohydrates".

We present some of the most popular out of diets based on the calculation of the glycemic index, consider their advantages and disadvantages.

Diet based on counting points

The essence of such a power scheme is quite simple. 100 grams of each product are assigned 1, 2 or 3 points depending on its glycemic index. Low Gi products are 1 score on the scale of this diet, with average - 2, high, respectively, 3. During each meal, you need to calculate the number of points in each eaten product and sum up. As a result, you must recruit no more than 15 points.

On the one hand, the diet is extremely simple, because in it, in fact, the use of a single product is not prohibited. And it may be a plus for people who are difficult to limit themselves in their favorite food. But on the other hand, it is difficult to adhere to it, since multicomponent E and composite dishes are often impossible to be absolutely accurately classified according to the tax scheme and assign them the corresponding number of points without the help of a nutritionist.

Powered by Ludwig

Ludwig diet is another semi-tech method of getting rid of excess weight. His founder - Doctor of Medical Sciences David Ludwig, who widely promoted the "non-violent e" methods of weight loss and was an opponent of a hard restriction of himself in food.

Many with this rule managed to achieve good results. But at the same time, the principles of the power of Ludwig were widely criticized by nutritionists.

Their main arguments are: gi products can vary greatly depending on the method of its preparation and from human metabolism speed, the same product may have a different indicator of gi for different people.

Combined diet

A diet is considered the most balanced, as it takes into account not only the glycemic index of the product, but also its calorieness, a combination with another meal, the presence of a sufficient number of proteins, important micro and macroelements, carbohydrates and fats.

The essence of such a diet is the use of products that are 50 and lower. At the same time, the caloric content of the day diet, depending on age, gender and physical activity, is individually calculated. For example, for women of 30-35 years old with a moderately active lifestyle that attend the gym several times a week, the total number of calories per day should not exceed 2000-2200. In this case, the effect of weight loss will be noticeable enough.

Also, with this diet, much attention is paid to the quantitative ratio of proteins, fats and carbohydrates in the diet. The correct is the use of 1: 1: 4 proportions.

The combined diet is recognized as the most effective among nutritionists and causes the least disputes. The only disadvantage is relative difficulty, as it is necessary to take into account a large number of factors.

But remember that sometimes to get the best results for effective weight loss or a massset, for the prevention of many diseases, no diet should not be strictly followed. Often, it is enough to independently make a daily diet, based on my well-being, on the knowledge of the basic principles of nutrition, caloric content of products and their glycemic index. And of course, to eat most healthy, chemically not processed and "live" food.

Carbohydrates are substances in which molecules consist of carbon, hydrogen and oxygen. As a result of metabolism, carbohydrates turn into a source of energy for the body - glucose. Glucose in turn is postponed in muscles, liver in the form of glycogen.

With an increase in blood glucose levels, the pancreas highlights an excess amount of insulin, with which carbohydrates are delivered to fat cells (bypassing the liver and muscles). They are lowered not in the form of glycogen, but in the form of fat.

Based on this, it becomes clear why at the weight drop is recommended to eat with low glycemic index products.

The glycemic index is an indicator that determines the level of influence of food to change the content of glucose in the blood after their use.

Carbohydrates and glycemic index , what is the connection between them? There is a separation for carbohydrates with a high and low glycemic index.

Carbohydrates who absorb the body do not cause a significant increase in blood glucose levels. Carbohydrates with a low glycemic index have an indicator less than 50. To such carbohydrates, lentils, beans, beans, salad, etc. can be attributed to such carbohydrates.

These carbohydrates cause hyperglycemia - a sharp increase in blood glucose levels. The glycemic index of this group of carbohydrates is higher than 50. Carbohydrates with a high glycemic index : white bread, sugar, alcoholic beverages, white rice, potatoes, etc.

Below is given table "Carbohydrates and a glycemic index" reflecting this indicator for specific foods belonging to one of the groups (carbohydrates with low gi or high gi).