At the chance of my wanderings on the net to look for an alternative, I came across this article which said that it was by reducing the sugar that you lose weight permanently, that the fats of food were no longer to demonize, it was just a matter of rebalancing food, which I think makes good sense. I found the answer and I chose to buy the book .
Many people who lose weight and they did not want to understand the why of how. Unfortunately I think that if we do not understand the ins and outs, we will not be able to regulate ourselves over time, because it is not a question of following meals imposed during a given period here. On the contrary, it is about giving us the keys to learning how to eat well for the rest of our lives. So my opinion, you have to be “actor” of his good health and learn his lesson, like at school … 🙂
Why does the increase in blood sugar cause weight gain?
It is about learning to eat well by knowing the glycemic index of foods , its ability to increase the level of sugar in the blood . This is the basic information of this method that the excessive increase of sugar in the blood makes gain weight.
When eating a sweet food, the pancreas immediately produces insulin to use this sugar and avoid it staying too long in the blood. Except that when one eats too much, the body secretes high doses of insulin that encourage the body to seek its energy in carbohydrates (sugar) rather than in fats. As fat is not used, it is stored and this is how you grow !
Moreover, after a peak (having consumed very sweet foods), the glycaemia relapses very quickly behind causing the state of hypoglycemia and giving very want to change! Foods with high glycemic index therefore sharpen the appetite and it is a vicious circle: the more you eat sweet, the more you want to eat ..
By adopting a balanced diet and low GI foods with regular physical activity, we will finally go to the fat to burn them!
The Glycemic Index of Foods
Each food is categorized according to its Glycemic Index, ie its ability to increase the level of glucose in the blood . The reference GI is that of glucose, namely 100.
Foods are categorized in 3 types of GI:
– Low GI: less than 55 -> the vast majority of vegetables and meat / fish / eggs, fat (oils, butter, avocado, etc.)
– Moderate GI: between 55 and 70 -> here the majority of fruits, cereals (pasta, rice, wheat, quinoa …), dairy products
– high GI: above 70 -> and c ‘Is where we discover that the potato is a sugar bomb (because of the starch) !!!
In fact, in the small booklet with the list of glycemic indexes of the foods supplied with the book, the foods are divided into 4 lists:
– green list (very low GI): less than 20
– yellow list (lower GI) 55
– orange list (moderate GI): less than 70
– red list (high GI): greater than 70
The goal of the IG diet mode is therefore to eat less sweet to go to draw energy into the fat and so keep the line!
But beware, it is not a matter of completely stopping sugar! But just learning to eat the “good” natural sugars and little processed (those of fruits for example and not those of industrial products full of sugars added) and in the right quantities.
The 3 phases of the GI scheme
– the offensive phase: it is the phase that allows the foot to be put to the stirrup. We lose weight very quickly so we are motivated to continue. And like again, as it is not an umpteenth regime to the con, it is extremely short !!
In my case, I started from 76 kg and I wanted to go down to 70 kg, so I followed it for 3 days.
During these few days, we eat only very low GI foods (green list).
– the phase of destocking: food is eaten with very low and low GI (green and yellow list).
– Stabilization phase: same as in the destocking phase, but every other day it is possible to introduce moderate and occasionally high GI foods