Glycemic index is now generally used to refer to a ranking of different foods according to how fast they increase the levels of blood glucose. It is also frequently referred to as GI and we will use these terminologies interchangeably.
The principles of GI are now popular for individual food management in the control of body weight and to enhance belly fat loss by those who are concerned about maintaining good health. You can also use GI to manage blood sugar if you have diabetes.
Too much insulin in the blood continuously or on regular basis is harmful as it has been linked to diabetes type 2, hypertension, and excess cholesterol synthesis among other effects.
On the other hand foods of low-glycemic value do not cause such reaction. In fact it has been shown that diets of lower glycemic index can assist lessen the impacts of insulin resistance in people with type two diabetes.
It is important to note that it is not the caloric value of food that causes weight gain. It is the rate at which excess glucose is released that causes the problem.
Taking a diet based on glycemic index value will not on its own eliminate your weight loss or belly fat issues. Remember that calories are important. Any foods that you take in excess will result in weight gain.
The best diet that may help you to regulate your body weight and reduce belly fat is a diet that has more of the foods with low GI value than with high GI.The calories must not be more than you need.To lose weight you need to eat foods with less calories than you need but of low glycemic index.
In fact we could even say that knowledge of GI value helps us develop a healthier way of choosing or designing a healthy meal. Most of the low GI foods are generally unprocessed natural foods.
If you examine GI tables you will notice that many carbohydrates foods that are broken down slowly tend to be natural foods. You will find that foods that have been processed for your convenience have added sugars and therefore a high G.I value.
How does one control body fat with GI diet? To be effective you should use the GI diet along with exercise. Because you eat a variety of foods each day it is not practical to strictly follow the principle discussed above regarding foods that have low GI.
What may be realistic is to balance the foods you eat. You may want to ensure that you have low GI foods to be at least 75% of your meal. At most 25 % of the food could be high or medium GI foods.
If you eat high GI foods you always do so in combination with low GI meal at the same sitting and not separately. You should not forget that the number of calories still counts. You will still add weight if you take a lot of calories than you need.