The New GI Diet
Lose weight and stay slim by monitoring the quality of carbohydrates, ie their glycemic index. This is the principle of the New GI Diet.
The New GI Diet is the culmination of decades of research on weight management and satiety, with the work of Canadians Jenkins and Wolever who have shown that some so-called “complex” carbohydrates such as bread or apple Earth cause the blood sugar to rise excessively, which is detrimental to health and the line. As the WHO advises, we should no longer talk about “complex carbohydrates”, but focus on their influence on blood glucose. This is the principle of the New GI Diet.
|Profile||Allows you to eat everything but by controlling the quality of carbohydrates|
|Principle||Based on foods with a low glycemic index: Carbohydrates should account for between 40 and 55% of the caloric intake and come primarily from vegetables, legumes and tubers (except potatoes to be consumed in moderation) but also fruits and oilseeds . You can continue to eat bread, cereal and pasta in reasonable quantities and from the moment they have a low glycemic index.|
|Strong points||Varied food, no cravings, chocolate allowed|
|Weak points||Loss of weight less rapid than with a high protein diet|
How it works ?
The New GI Diet consists primarily of controlling the quality of the ingestion of carbohydrates: do not suppress them but choose them according to their ability to raise blood sugar levels after a meal. This ability to raise blood sugar is measured by the glycemic index (GI).
The glycemic index provides information on the quality of a carbohydrate. Rapid carbohydrates that quickly and strongly increase blood glucose levels have a high GI (> 70). Slow carbohydrates that have little influence on blood sugar have a low GI (<55). Between the two are the moderate GI carbohydrates.
When consuming high glycemic index carbohydrates, the pancreas secretes a significant amount of insulin in the blood. Insulin peaks favor the storage of fat. This is why the GI diet advocates the consumption of low to moderate index carbohydrates.
The New GI Diet, accompanied by regular physical activity, aims to limit insulin peaks in the blood so that you can burn fat, lose weight and stabilize it. ” You will not lose water, you will not lose muscle, you will lose 200 to 300 g of fat per week and mostly around the waist, ” says Jennie Brand Miller of the University of Sydney in Australia, One of the pioneers of this way of eating.
The three phases of the diet
The GI diet has three levels. The duration of each stage is variable and depends on the number of kilos to be lost.
- The first days of offense , level one, are used to trigger a weight loss that is quick to be sufficiently exhilarating and give the desire to continue. Only foods with a very low GI (<20) are allowed.
- The second stage is that of the destocking and therefore of progressive weight loss up to the desired weight. At this level, only foods with a GI below 55 can be consumed.
- Once the person has reached the weight that he / she has set, the stabilization stage begins. All foods with a GI below 70 are allowed, always giving priority to low GI foods. GIs above 70 must be exceptional.
|GLYCEMIC INDEX OF CERTAIN COMMON FOODS
(With glucose for standard)
|Foods with a low GI (less than 55)
|Foods with an average GI (55-70)
|Foods with a high GI (> 70)
Is the New GI Diet Made for Me?
With the New Diet IG one loses weight progressively that one does not resume that is to say that one limits considerably the yoyo effect. Nibbling and cravings are also limited. ” This diet is aimed primarily at those who consume a lot of carbohydrates (more than 55% of their caloric intake) mainly in the form of bread, pasta, rice. It is also aimed at those who tend to throw themselves On sweets as soon as they are stressed or anxious (people sensitive to the drop of serotonin) and also to those who occasionally experience hypoglycemia, “says Elvire Nérin, co-author of the New GI Diet.
For those who want to lose weight or who want to control their insulin levels (high risk of diseases like type 2 diabetes), the GI diet will be even more effective if the fat mass at the beginning is important. The results are all the more visible if the body mass index is greater than 25 at the start and the fat mass represents more than 25% of the body mass.
What does the research say about it?
In 1994, the first major study proving the efficacy of the GI regimen was published in the American Journal of Clinical Nutrition by researchers at the University of Orange in South Africa. For the study, some volunteers followed a low GI diet, the other part a low-fat diet. Three months after the start of the study, people who had undergone GI diet had lost an average of 2 kilos more than the others (1).
Since this first landmark study, many others have been added to these results. Dr. David Ludwig, a doctor at the Children’s Hospital in Boston, decides to apply this diet to children who can not lose weight. At the end of four months, the GI diet significantly reduced the weight of the participants, contrary to those who followed a diet low in fat (2).
In 2003, Dr. David Ludwig renews the experience with obese teens. Some had to follow a diet low in fat and low in calories. The other party was restricted to an unlimited calorie diet but with exclusively low glycemic index foods. After one year, the diet low in fat and calories slightly lowered the body mass index but the participants lost more muscles than fat. In contrast, the low GI regimen resulted in a significant decrease in body mass index and fat mass (3).
In 2004, Dr. Jennie Brand-Miller of the University of Sydney in Australia, in turn, compared the effects of a low fat diet and a GI diet in overweight adults. Result: after 3 months, the difference in weight loss between the two types of diet goes from single to double (4).
In 2007, a study published in the Journal of American Medical Association confirms the advantage of the GI diet for lasting weight loss and particularly suitable for overweight people who secrete a lot of insulin. Cara Ebbeling and her team assigned 73 obese people aged 18 to 35 months for 6 months to one or other of these diets: a low-fat diet or a low-GI diet. Result: volunteers with high insulin lost only 1.2 kg with the low-fat diet, but 5.8 kg with the low-GI diet. Their body fat decreased by 0.9% in the first case, and by 2.6% in the second (5).
In 2008 in the journal The New England Journal of Medicine , researchers compared the effect of three diets: Mediterranean, GI and low in fat on more than 300 obese participants. At the end of the experiment, those who lost the most weight were those who followed the low glycemic index diet with about 2 kilos more than the others (6).
In 2008, Dr. Jennie Brand-Miller’s team reviewed the many studies to compare the low GI diet, the low-carb diet and the low-fat diet. Conclusion: The GI diet allows to lose weight durably but also to fight against emerging diseases such as obesity and diabetes. On the other hand, even if they are losing weight diets low in fat or low in carbohydrate could increase the risk of mortality (7).
In 2010, a large European study, the Diogenes study, showed that only a protein-enriched diet and a low glycemic index would stabilize weight after dieting (8).
In 2014, a study shows the value of a low-GI diet, low in calorie, compared to a low-fat diet and a high GI diet in order to decrease weight and control insulin and glucose.
By 2015, a systematic review of scientific data with meta-analysis demonstrates the value of adopting a low GI Diet to increase satiety (9).
(1) Slabber M, Barnard HC, Kuyl JM, Dannhauser A, Schall R. Effects of a low-insulin-response, energy-restricted diet on weight loss and plasma insulin concentrations in hyperinsulinemic obese females. Am J Clin Nutr. 1994 Jul;60(1):48-53.
(2)Spieth LE A low-glycemic index diet in the treatment of pediatric obesity. Arc Peditr Adolesc Med. 2000 Sep;154(9):947-51
(3) Ebbeling CB Areduced-glycemic load diet in the treatment of adolescent obesity. Arch Peditr Adolesc Med.2003 Aug.157(8):773-9
(4) Brand-Miller J, The new glucose revolution life plan, Marlowe & Cie, New York, NY (USA), 2004
(5)Ebbeling CB, Leidig MM, Feldman HA, Lovesky MM, Ludwig DS. Effects of a low-glycemic load vs low-fat diet in obese young adults: a randomized trial. JAMA. 2007 May 16;297(19):2092-102.
(6) Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-Rozental O, Zuk-Ramot R, Sarusi B, Brickner D, Schwartz Z, Sheiner E, Marko R, Katorza E, Thiery J, Fiedler GM, Blüher M, Stumvoll M, Stampfer MJ; Dietary Intervention Randomized Controlled Trial (DIRECT) Group. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul 17;359(3):229-41.
(7) Brand-Miller J, McMillan-Price J, Steinbeck K, Caterson I. Carbohydrates–the good, the bad and the whole grain. Asia Pac J Clin Nutr. 2008;17 Suppl 1:16-9. Review.
(8) Larsen TM : Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med 2010 Nov 25 ;363(22) : 2102-13.
(9) Glycemic index and satiety: A systematic review and meta-analysis, Postelnik T., Barclay A.W., and Petocz P. June, 2015. GI Foundation.