The new GI diet

Lose weight and stay lean by monitoring the quality of carbohydrates, i.e., their glycemic index. This is the principle of the New GI Regime.
The New GI Diet is the culmination of decades of research on weight management and satiety, starting with the work of Canadians Jenkins and Wolever. They showed that certain so-called "complex" carbohydrates such as bread or potato soil raise blood sugar excessively, which is harmful to health and the line. As the WHO advises, we should no longer speak of "complex carbohydrates" but focus on their influence on blood sugar. This is the principle of the New GI Regime.

Glycemic Index Diet Plan

Profile	Allows you to eat everything but controlling the quality of carbohydrates
Principle	Based on foods with a low glycemic index: carbohydrates must represent between 40 and 55% of calorie 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, cereals and pasta in reasonable quantities and as long as they have a low glycemic index.
Strong points	Varied diet, no cravings, chocolate allowed
Weak points	Slower weight loss than with a high protein diet

How does it work?

The New GI Diet consists of controlling the quality of the carbohydrates that we ingest: do not eliminate them but choose them well according to their ability to raise the level of sugar in the blood after a meal. The glycemic index (GI) measures this ability to raise blood sugar is calculated using the glycemic index (GI).
The glycemic index provides information on the quality of carbohydrates. Fast carbohydrates that raise blood sugar quickly and sharply have a high GI (>70). Slow carbohydrates, which have little influence on blood sugar, have a low GI (<55). In between are moderate GI carbs.
When you eat carbohydrates with a high glycemic index, the pancreas secretes much insulin into the blood. However, insulin peaks promote fat storage, and this is why the GI diet recommends consuming low to moderate index carbohydrates as a priority.
The New GI Diet, accompanied by regular physical activity, aims to limit insulin peaks in the blood to burn fat, lose weight and stabilize it. " You won't lose water, you won't lose muscle, you'll lose 200-300g of fat a week and mostly around your waistline," says Jennie Brand-Miller from the University of Sydney in Australia, one of the pioneers of this way of eating.

The three phases of GI diet

The GI diet has three levels. The duration of each level is variable and depends on the number of kilos to be lost.

The first days of the offensive, step number one, are used to initiate a weight loss that is intended to be rapid to be sufficiently exhilarating and give the desire to continue. Only foods with a very low GI (<20) are allowed.
The second level is destocking and, therefore, progressive weight loss until the desired weight. At this level, only foods with a GI of less than 55 can be eaten.
Once the person has reached the weight they set for themselves, the stabilization stage begins. All foods with a GI of less than 70 are allowed, always prioritizing foods with a low GI. GIs above 70 must be exceptional.

GLYCEMIC INDEX OF SOME COMMON FOODS (with glucose as standard)
Foods with a low GI (less than 55) Al dente pasta and noodles Lenses Apples Pears Oranges grapes Natural yogurt White beans Chocolate Fructose (fruit sugar)
Foods with an average GI (55-70) Basmati rice Banana Multigrain bread Well cooked pasta But sweet Pineapple Sugar (sucrose)
Foods with a high GI (> 70) Wheat bread (white or wholemeal) baked potatoes Cornflakes and most breakfast cereals Fries mashed potatoes White rice

Is the New IG Diet right for me?

With the New GI Diet, you gradually lose weight that you don't gain back; that is to say that you considerably limit the yoyo effect. It also limits snacking and cravings. " This diet is primarily intended for 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 intended for those who tend to throw themselves on sweets as soon as they are stressed or anxious (people sensitive to the drop in serotonin) and also to those who occasionally experience hypoglycemia, "says Elvire Nérin, co-author of the New IG diet.
For those who want to lose weight or who want to control their insulin levels (high risk of diseases such as type 2 diabetes), the GI diet will be all the more effective if the fat mass at the start is high. The results are all the more visible if at the start the body mass index is greater than 25 and the fat mass represents more than 25% of the body mass.

What does the research say?

In 1994, the first major study proving the effectiveness of the GI diet was published in the American Journal of Clinical Nutrition by researchers at the University of Orange in South Africa. For the study, part of the volunteers followed a low GI diet, and the other was a low-fat diet. Three months into the study, people who followed the GI diet lost an average of 2 pounds more than those who didn't
Since this first landmark study, many others have come to flesh out these results. Dr. David Ludwig, a physician at Boston Children's Hospital, decides to apply this diet to children who cannot lose weight. After four months, the GI diet caused participants to lose significant weight compared to those who followed a low-fat diet.

In 2003, Doctor David Ludwig repeated the experiment with obese teenagers. Some had to follow a low-fat, low-calorie diet, and the other part was restricted to a diet not limited in calories but with foods exclusively with a low glycemic index. After one year, the low-fat, low-calorie diet slightly lowered body mass index, but participants lost more muscle than fat. In contrast, the low GI diet resulted in a significant drop in body mass index and fat mass.

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 simple to double.

In 2007, a study published in the Journal of American Medical Association confirmed the advantage of the GI diet for long-term 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 to one or other of these diets for 6 months: low-fat or low-GI diets. Result: the volunteers whose insulin was high lost only 1.2 kilos with the low-fat diet but 5.8 kilos with the low GI diet. Their body fat decreased by 0.9% in the first case and 2.6% in the second.

In 2008, in The New England Journal of Medicine, researchers compared the effect of three diets: Mediterranean, GI, and low fat on over 300 obese participants. At the end of the experiment, the people who lost the most weight followed the low glycemic index diet with about 2 kilos more than the others.

In 2008, Dr. Jennie Brand-Miller's team reviewed numerous studies to compare the low GI diet, the low carb diet, and the low-fat diet. Conclusion: the GI diet allows you to lose weight permanently and fight against emerging diseases such as obesity and diabetes. On the other hand, even if they make you lose weight, diets low in fat or low in carbohydrates could increase the risk of mortality.

In 2010, a large European study, the Diogenes study, showed that only a protein-enriched diet with a low glycemic index could stabilize weight after a diet.

In 2014, a study showed the interest in a low GI diet, low in calories, compared to a low-fat diet and a high GI diet to reduce weight and control insulin and glucose.

In 2015, a systematic review of scientific data with meta-analysis proved the benefits of adopting a low GI diet to increase satiety.