The Low Glycemic Eating Diet Plan

Low Glycemic eating is the best way I’ve found to lose and maintain a healthy weight, beat sugar cravings (and bingeing), and feel overall better in my body. Low GI foods help the body sustain energy throughout the day by keeping your blood sugar from spiking and dropping constantly.

What's included in this guide
  • What is the glycemic index
  • The glycemic index & weight loss connection
  • Benefits of low GI eating
  • 30 day eating plan
  • Tips for supporting low GI transition, overall health and balanced weight
  • Free low GI for weight loss starter kit (filled with lots of meal ideas)

Understanding the glycemic index 

The Glycemic Index is the measurement of the rate at which any food (carbohydrate) raises your blood sugar levels. One thing to note about GI is that proteins and fats do not raise blood sugar. Foods like eggs or olive oil do not have an impact when it comes to low glycemic eating as they do not contain glucose.

Glycemic Index is measured as the following:

  • 0-55 = low
  • 56-69 = medium 
  • 70+ = high

A food that is high on the glycemic index will spike your blood sugar really fast and after about an hour, your blood sugar will dip really low. 

The orange line shows the rapid spike and plunge in glucose levels, and the blue line represents the slow role up and down of glucose levels in low glycemic index foods. 

 

The glycemic index and weight loss connection

When your blood sugar spikes every day over a long period time your body will begin to store that energy as fat instead of using it.

This storage usually starts to happen in your late 20’s and early 30’s where you’ll notice it gets more difficult to lose weight and keep it off without much effort. 

What’s happening is that muscle cells start to shut off insulin receptors, because so much insulin has been pumped into them. So, the fat cells take on all of the glucose (aka energy) and stores it as more fat. If it’s not being burned off, it’s stored as fat.

Thankfully this can be helped with a low glycemic diet.

 

Are carbs off limits? 

Carbs are not off limits. Healthy carbs are good for you, they give your body energy, and are an essential part to eating well and easy.

That being said, the types of carbs that you’re consuming absolutely matter. In the free meal plan below, you’ll be presented with all of the low glycemic carb options you can and should eat. Well + Easy is here to make it easy, and as less restricting as possible.

 

The benefits of a low glycemic diet

While a low glycemic diet may not sound that exciting, it’s one of the best diets out there, along side the Mediterranean diet and the Blue Zone diet—which are both naturally low glycemic diets.

  • Sustainable weight loss that can easily be maintained
  • Once you learn how to eat and what to eat on the Low GI diet, you’ll know it for life
  • Low glycemic eating have many options and doesn’t require counting calories
  • You can lose weight naturally even if you’re not exercising

Why go low GI?

Your health is your wealth. Whether you’ve heard this saying before or it’s your first time hearing it, it’s true for many reasons. Good health means having more energy, better sleep, an improved immune system, natural and healthy weight, and even clearer skin. Good health on a low glycemic diet means feeling lighter in your body, eating naturally better whole foods, and opening up to a world of new options you can eat without feeling guilty.

 

My journey with low GI eating

First, when I discovered this way of eating it was a relief to know it's actually not restricting or expensive. Second, I had found a way of eating that made the most sense and explained my eating habits. I learned the reason I was craving salty foods, constantly going for something sweet around 10am each morning, and couldn’t get rid of my bloated stomach. 

Will a low glycemic diet work for you

Your body is used to the rise and fall in glucose levels, it will take time to get those signals working again. It can take 6-8 weeks for your body to reset and it's helpful to remember that your current health state is a result of years of eating habits. There’s no quick fix to “undo” it all, however in 6-8 weeks you can get back on track. 

Eventually low GI becomes a way of eating rather than another fad diet. You learn what to eat, how to eat, when to eat, and you lose and maintain your weight simply.

If weight loss becomes stagnant or plateaus, there's simple things you can do to kick start your metabolic rate and revive that fat burning like eating more or switching up your workout.

Check out our article on improving insulin resistance

 

A 30 day low glycemic eating plan

If this eating plan is something you’d like to try I recommend sticking with it for 6-8 weeks. It’s a very flexible way of eating and doesn’t restrict you from eating foods you love. Most importantly, you don’t have to count calories or points and can still lose weight with very little exercise.

For the next 30 days, here’s the plan:

  • Eat as low GI as possible with foods from the approved list below and the meal plan. 
  • Moderate exercise and/or mindful movement (sneaking in ways to workout)

Don't wait to start, download your FREE Low GI for Weight Loss starter kit!

Click here to download the 7 day Low GI Meal Plan & Kitchen Checklist

 

List of Low GI foods

The below tables will give you a good idea of where food falls on the Glycemic Index. This is only a small list, and remember by nature of the foods, all fats and proteins are low glycemic. 

  • The 7 day Low GI Meal Plan & Kitchen Checklist (free) to get you going in the right direction today.
  • Don't skip meals, 5 meals a day is key to keep blood sugar stable
  • Get in exercise throughout the day or once a day through mindful movement (like parking further from the grocery store to walk or taking stairs instead of elevators)
  • Balance every meal with healthy fats, healthy proteins, and healthy carbs. The meal plan will give you good ideas of what this looks like.

 

A few last things, eat as close to nature as possible. When you feel like you've "fallen off the wagon", go easy on yourself and get back on. Lastly, changing your eating habits can be tough, so I recommend starting small and introducing one thing at a time. You can start by seeing the good low GI foods you have, and then see what things you can add in.

You will see changes soon, stick with it. Again, it will take at least six weeks to reset your body.

Low GI for Weight Loss Starter Kit

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7-day meal plan and Low GI kitchen checklist