How to Lose Belly Fat by eating G.I. Foods
GI stands for Glycaemic Index and is a measure of how quickly foods are digested and enter the bloodstream. High GI foods are to be avoided because they raise the blood sugar levels quickly. This causes the pancreas to make insulin and insulin resistance may result, which can lead to diabetes type 2. You also become hungry more quickly.
The maximum GI value based on pure glucose is 100.
Low GI foods are less or equal to 55
Medium GI foods are between 56 and 69
High GI foods are equal to or greater than 70
Also high GI food + a low GI food = a medium GI value.
By eating the right GI foods, not only can you lose weight including belly fat but also reduce the risks of developing high blood pressure, heart disease and diabetes. A low GI diet also means you eat less “bad’ or saturated fats and transfats. The correct GI diet also increases levels of seratonin, which makes you feel good.
The following foods have a low GI index.
• Bran and porridge oats.
• Barley, buckwheat and bulgar wheat.
• Fruits such as berries, peaches, pears, plums and apples, but not prunes, dates and watermelon. Ripe fruit has a higher GI than less ripe fruit.
• Rhubarb.
• Whole grain rice but not white and brown rice.
• Most vegetables except potatoes when mashed, baked, roasted or fried. parsnips, swede and broad beans.
• Pasta- especially whole meal, but not gnocchi.
• Vinegar and lemon juice help reduce the GI value by slowing down how quickly the stomach empties.
• Big particles lower the GI value compared to smaller particles, which are more easily absorbed.
In addition the following foods should be avoided because they have a high GI:
• Breakfast cereals such as cornflakes and anything coated in sugar.
• White bread, cakes, biscuits, buns, muffins, bagels, pancakes, and doughnuts.
• All sugar, syrups, treacle and molasses.
• Ketchup and sauces unless home –made with the correct ingredients.
• No processed foods.
Having chosen your foods carefully, take care to cook them properly so as not to reduce the health benefits. Ideally don’t overcook as this can reduce the vitamin content. Steam cooking is best, but other methods can be improved upon, for example,
Stewing or Braising – brown first and then put in the fridge to cool so that the fat hardens and can be removed.
Microwave between absorbent paper towels to soak up the fat.
Stir –frying- use a wok and a tiny amount of oil such as walnut oil. Non-stick woks are the best because oil isn’t needed at all.
Roasting- use a rack to let the fat drain and baste with non fat liquids such as wine or lemon juice, ground herbs, ground pepper or garlic.
Grilling- use a rack to let the fat drain away.
Poaching – use the smallest amount of liquid.
Non-stick pans allow you to avoid oils and so reduce your calorie intake too.
Canned vegetables should be avoided if possible but if using them it is best to rinse them first to remove the salty water.
Trim the fat off meat and take the skin off poultry.
Buy canned fish such as tuna in spring water rather than oil.
