Reasons to take on the glycemic diet.



The glycemic diet is a way of eating that keeps your blood sugar stable causing you to have sustained energy all day long. Sustained energy means less fatigue.



I really like this way of eating and found that because you buy all your food from the grocery store all your changing is your way of thinking. Unlike some of those other healthy plans out there where you have to buy their food! I even found I dropped a few pounds just by changing my eating habits. Less weight also means more energy. You will also see that there are other health benefits by incorporating the glycemic diet into your life.

First, let's take a look at today's culprit.

Glucose: A doubled-edged sword!

The body recognizes blood glucose as both an essential partner of energetic health and a potentially lethal adversary as well. The reason is that glucose is the basic carbohydrate energy unit that circulates through the bloodstream to our cells. However, it also has the potential to damage that same circulatory system if levels remain too high for too long. Thus, when blood glucose levels exceed certain predetermined upper limits, the body needs to lower those levels rapidly. To do that it secretes insulin, which enters the bloodstream and causes glucose to be lowered.

Insulin Trap

Glycemic response and overall health

As we have learned more and more about how the body responds to carbohydrates, many leading scientists have come to believe that specific advantages can be gained by keeping the body’s glycemic response as controlled as possible.

Eating a lower glycemic response diet results in lower, less dramatic elevations of blood glucose. This in turn means less insulin needs to be secreted. Secreting less insulin helps reduce the risk of diabetes because the body’s ability to make insulin is not continually overtaxed. A great reason to look at the glycemic diet!

Additionally, secreting less insulin is associated with more heart-healthy blood lipid levels, in particular lower triglycerides and higher HDL (good) cholesterol. Thus, it is thought that lower insulin secretion helps reduce the risk of heart disease.

Glycemic Diet (response) and weight loss

One of the most interesting aspects of low glycemic response foods is that because they are converted to glucose and enter the bloodstream more slowly, they also provide more even and more lasting energy. Because they cause less insulin to be secreted, blood glucose levels stay within “safe” parameters and leave the blood more gradually and over a longer period of time.

The result is a longer period of satiety (the state of hunger satisfaction) before hunger signals return. The advantage is that the longer one remains satisfied, the lower the amount of food that is eaten overall and how to lose weight.

14 Day Glycemic Diet Menu Plan

So here's a list of suggestions for 14 days, ok 7 day's but then you repeat the process. One thing I should also stress is that you will not see breakfast on the meal planner. Reason being, I drink a protein shake in the morning which also helps with fatigue as it gives me energy in the morning by keeping blood sugar stable.

Day 1

Mid Morning Snack
1/2 cup grapes, small wedge of Camembert cheese
Lunch
Open faced mozzarella and ham sandwich(whole wheat bread topped with ham and mozzarella cheese, Green bean salad and cantaloupe
Mid Afternoon Snack
1 egg (hard boiled) over 1 slice whole wheat bread/toast
Dinner
Grilled chicken, wild rice and steamed broccoli, salad (lettuce, tomato, cucumber and vinaigrette)

Day 2

Mid Morning Snack
2 tbs plain unsalted peanuts/almonds, 1/2 apple
Lunch
Chicken, vegetable and barley soup, green salad with vinaigrette dressing
Mid Afternoon Snack
Fruit kabob, glass of 1% milk
Dinner
cup of vegetable soup, smoked salmon salad (lettuce, red peppers, tomatoes, green onions, 1 slice of whole wheat bread and 1 tsp butter, fresh fruit

Day 3

Mid Morning Snack
1 Slice Prosciutto, 1 cup of melon
Lunch
Turkey sandwich (whole wheat bread, turkey breast 1 tsp. light mayonnaise, mustard (optional) lettuce, tomatoe, dill pickle) 1 cup cubed melon spritzed with lemon juice
Mid Afternoon Snack
1/2 cup 1% low fat cottage cheese, berries
Dinner
Whole wheat pasta, tomatoe sauce, Greek salad (lettuce, tomato, cucumber, red pepper, onion, capers, olives, low fat feta cheese) fresh fruit.

Day 4

Mid Snack
1 Cup of low fat yogurt with berries
Lunch
Grilled chicken salad (skinless, boneless chicken breast, grilled, plus mixed green lettuce, cherry tomatoes cut in half, thinly sliced water chestnuts, celery and carrots, vinaigrette dressing) Honeydew melon
Mid Afternoon Snack
1 slice whole wheat toast, 1 slice lean ham or 1 slice low fat cheese
Dinner
beef patty, steamed green and yellow beans, lettuce and tomato salad, 1/2 pink grapefruit

Day 5

Mid Morning Snack
1/2 pear with 1oz. Brie cheese
Lunch
Spinach omelet (two eggs, steamed spinach), slice of whole wheat bread, lettuce and tomatoe salad with vinaigrette dressing. Bowl of strawberries
Mid Afternoon Snack
1 egg (hard boiled) over toasted whole wheat bread.
Dinner
1 cup of vegetable barley soup, broiled fillet of sole with lemon, snow peas and water chestnuts, pear wedges

Day 6

Mid Morning Snack
1/2/ cup grapes, wedge of Camembert cheese
Lunch
Mozzarella and chives omelet (one egg), slice of whole wheat bread, lettuce and tomato salad with vinaigrette dressing, bowl of raspberries.
Mid Afternoon Snack
cup of herbal tea, 1 cup strawberries
Dinner
broiled port loin, steamed broccoli, lentils, cucumber salad, cup of cantaloupe

Day 7

Mid Morning Snack
1 nectarine, 2tbsp almonds
Lunch
Cup of lentil soup, smoked salmon salad (smoked salmon diced, mixed green lettuce, red peppers, thinly sliced, and green onions)
Mid Afternoon Snack
1 Cup low fat yogurt with berries
Dinner
Pasta (whole wheat) with tomato sauce, Greek salad (lettuce).

*Always drink plenty of good, clean, filtered water in your day. This helps to hydrate the body. Keep colas and caffeine down to a minimum as they dehydrate the body. Water is also, helpful in removing toxins from our system, keeping your skin clearer, assist with nutrient absorption, and helps to reduce headaches.

Benefits

The glycemic diet, has many health benefits; aside from gaining more energy because your eating properly and more frequently, I found that my digestive system works properly.

Eating high fat, greasy foods will upset the digestive system but eating foods like the ones listed above are very kind to it. I also found that smaller meals eaten frequently during the day means that I'm less hungry at dinner time.

Being on a glycemic diet, can also have other benefits, like losing those few extra pounds you have as well as keeping your blood sugar stable if your a diabetic. Whatever the reason, the glycemic diet is a great way to eat with everything you need at your local grocery store.

Have a recipe you'd like to share?

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