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The Plan ? The Rules of the GI Diet

The GI Diet is unusual in that it is both a healthy way to eat, and an effective way to lose weight.

Because low GI foods don't give you a sugar rush, you stay satisfied for longer, and are less tempted to snack. The result? You eat less.

Eating low GI is easy if you follow these simple rules:

  • Try to choose most of your carbs from the low GI list
  • Eat plenty of fruit and vegetables (except potatoes)
  • Choose whole grains as much as possible. In general whole grains have a low GI, because their high fibre content slows digestion and allows for a steady release of energy.
  • It's the GI score for the whole meal that counts, so adding quality protein or fat will lower the GI level of a meal.
  • Don't use this plan as a license to fill up on low-GI foods that are high in calories, such as Snickers!
When combined with a selection of good quality protein, this is an eating plan that should form the basis of any athlete's diet.

All you need to do now is choose the right foods. Our handy GI chart lists many of the more common foods so you can quickly see which are the good, the bad and the ugly of the carbohydrates world.

Remember, protein and fat are naturally low GI foods, so the chart refers only to carbs.

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