Losing as much weight as possible in the shortest amount of time is what many people want, and losing weight and eating healthier are high on the list of New Year's resolutions we make. From Paleo to low-carb and keto diets to intermittent fasting andintermittent fasting– the number of diets that guarantee us rapid weight loss now seems endless. But constantly counting calories or calculating the carbohydrates in food can be quite an annoying burden in an already stressful everyday life. But if we know the glycemic index of the food, we are spared this task and we can still achieve our desired weight - at least that's what the Glyx diet promises. The diet is based on the influence of food on our blood sugar levels and is often used by diabetics - the lower the glycemic index, the better. But what exactly is behind it, what rules do you have to follow and what does a Glyx diet nutrition plan look like? We explain all this and much more to you in our article!
We all know that there are “good” and “bad” carbohydrates, but sometimes we still find it difficult to distinguish between them. This is where the Glyx diet comes into play - with the help of tables and information, the diet is intended to help us identify foods with a high glycemic index and eliminate them from our diet. The diet is not just about weight loss, but more about a long-term and healthy change in diet.
When we hear the word “carbohydrates” we usually immediately think of foods like bread, potatoes, pasta or processed foods like cookies, cakes and chips. However, this group also includes legumes, beans as well as fruits and vegetables. But this is what it ishealthy carbohydrates, which are an important source of essential vitamins, minerals and fiber and should be an integral part of a healthy diet. The new Glyx diet was developed by graduate ecotrophologist Marion Grillparzer and divides foods according to their effect on insulin secretion. By keeping our blood sugar levels constant, cravings are prevented and fat loss is stimulated. The glycemic index is a number between 1 and 100 and the higher this number is, the faster blood sugar increases. As a result we havequickly hungry again. Foods with a low GI, on the other hand, lead to lower insulin release and are therefore the focus of the diet. It is important to note that foods are only assigned a GI value if they contain carbohydrates. Therefore, you will not find products such as meat, fish and eggs on a Glyx diet chart.
Insulin is also known as the “fattening” hormone. For example, if we eat a cube of glucose, the sugar enters the blood directly, causing blood sugar levels to rise very quickly. So for reference, glucose has a GI of 100. However, if we eat a slice of whole grain bread for breakfast, it takes our body a little longer to digest it and we stay full for a longer period of time. Or to put it another way – whole grain products have a lower GI. A 2004 study found that people who consumed lots of high-GI foods had up to 33% higher risk of developing type 2 diabetes than those who followed the Glyx diet.
And this is how it works: The Glyx diet guide for beginners
- If you want to try the Glyx diet, you always have to start with two or three soup days - these are intended to stimulate fat burning and detoxify the body.
- This is followed by the so-called “fat burner week” with a Glyx diet nutrition plan for 3 meals a day. You can find numerous Glyx diet recipes on the internet that can help you get started. To help you put together your menu, we'll explain which foods are suitable and which you should avoid.
- The third phase is about making permanent changes to our diet. To do this, you should make sure that you primarily consume foods with a low GI. From time to time you can also consume foods with a medium GI and a high fat content. Overall, eat plenty of vegetables, meat, fish, and high-quality fats like avocado and olive oil.
- And here's a little tip from us: Since industrial sugar is taboo in the Glyx diet, it would make sense to consider ithealthier sugar alternativesto inform. Honey, maple syrup, as well as stevia and erythritol are a great option to sweeten your dishes. However, you are not allowed to consume them every day, but only occasionally.
Glyx Diet Instructions: These foods have a low glycemic index
Low glycemic index foods are those that have a value below 50. A medium GI is between 50 and 70 and is allowed from time to time and foods with a glycemic index over 70 should be avoided completely. It is also important to know that GI increases with the degree of processing - for example, cooked potatoes have a higher GI than raw potatoes. Ripeness also plays an important role - a soft, ripe banana has a higher GI than a less ripe one. To make it easier for you to get started with the Glyx diet, we have put together a list of foods with a low glycemic index for you.
- Aubergine – 10 GI
- Broccoli – 10 GI
- Cabbage – 10 GI
- Zucchini – 10 GI
- Cucumber – 15 GI
- Low-fat yogurt – 15 GI
- Asparagus – 15 GI
- Lemons – 15 GI
- Avocado – 20 GI
- green lentils – 22 GI
- raw nuts – 22 GI
- dark chocolate – 22 GI
- Cherries – 25 GI
- Sausage – 28 GI
- Kidney beans – 30 GI
- Green beans – 30 GI
- Chickpeas – 30 GI
- The tomato – 30 GI
- Oranges – 35 GI
- Quinoa – 35 GI
- Peanut butter – 40 GI
- Whole grain bread and pasta – 40 GI
- Porridge – 50 GI
As you can see, there are many healthy and nutritious foods to choose from. So try to base your Glyx diet on the following groups:
- Whole wheat or rye bread
- fruit and vegetables
- legumes
- Noodles
- Reis
- dairy products
Low carbohydrate andprotein-rich foodssuch as fish and seafood, meat, nuts, fats and herbs have no glycemic index and can also be included in a Glyx Diet nutrition plan. In order to permanently change your diet, it is important to get an overview of carbohydrates and over time you will get a feel for which foods are allowed and which are unsuitable.
You should avoid these foods
Foods with a higher glycemic index cause a rapid rise in blood sugar levels and are therefore unsuitable for the Glyx diet. These include the following foods:
- Processed foods with white flour such as white bread and cakes
- Processed foods high in sugar such as candy, muffins, and donuts
- Alcohol and sugary drinks such as ready-made fruit juices and lemonades
- Wheat products such as pasta
- Avoid trans fats, which are found in most packaged foods. Saturated fats from animal and dairy products should also be avoided.
Example of a Glyx Diet meal plan
After explaining to you which foods should be an essential part of the Glyx diet, we have put together a small Glyx diet plan for you. With this menu we want to show you what a week could look like and that getting started is much easier than you think.
Montag:
- Breakfast: Oat curls with milk and fresh, low-GI fruit such as oranges, cherries or grapes
- Lunch: Wholemeal bread with grilled chicken and lettuce with tomatoes
- Dinner: Beef with brown rice and stir-fried vegetables
Tuesday:
- Breakfast: Wholemeal toast with avocado, tomato and smoked salmon
- Lunch: Clear vegetable soup with a slice of whole grain bread
- Dinner: Grilled salmon with steamed broccoli and green beans
Wednesday
- Breakfast: Omelet with spinach, mushrooms, tomatoes and feta cheese
- Lunch: Whole wheat pasta with grilled chicken and salad
- Dinner: Homemade pizza with whole wheat tortilla topped with vegetables and cheese
Thursday:
- Breakfast: Smoothie with berries, milk, Greek yogurt, almonds and cinnamon
- Lunch: Chickpea salad with tomatoes, cucumbers, radishes and avocado
- Dinner: Homemade hamburger with beef patties and vegetables on whole wheat bun
Freitag:
- Breakfast: Fruity quinoa porridge with apple and cinnamon
- Lunch: Tuna salad with yogurt and cucumbers on whole wheat bread
- Dinner: Chicken and chickpea curry with basmati rice
Saturday:
- Breakfast: Scrambled eggs with smoked salmon and tomatoes on whole grain toast
- Lunch: Whole grain wrap with grilled chicken, egg and lettuce
- Dinner: Grilled lamb chops with vegetables and pumpkin puree
Sunday:
- Breakfast: Whole wheat pancakes with fresh berries and Greek yogurt
- Lunch: Whole grain rice with vegetables
- Dinner: Beef meatballs with salad and quinoa
What are the benefits of the Glyx diet?
- Weight loss –By keeping blood sugar levels constant and reducing insulin secretion, fat burning is stimulated. This in turn leads to weight loss. But basing our diet solely on the GI and hoping that we will lose weight would actually be wrong. In order to lose weight successfully and healthily, we should make sure that we don't eat more than we actually consume. And although fats like avocado and olive oil have a low GI, they are particularly high in calories and should therefore only be consumed in moderation.
- disease prevention –The Glyx diet is particularly suitable for people who suffer from type 2 diabetes and need to constantly monitor their blood sugar levels. According to studies, the diet also significantly reduces the risk of cardiovascular diseases.
- More energy during sport –By knowing what to consume before and after exercise based on the glycemic index, we can increase our energy and reduce recovery time. Foods with a low glycemic index are digested more slowly and therefore provide continuous energy for working muscles.
Are there any known disadvantages?
No counting calories, no portion control, consuming carbohydrates and still losing weight – sounds really nice, right? But if you focus solely on the glycemic index, part of the story is missing.
- The Glyx Diet is all about eating fiber-rich foods that keep us full and blood sugar levels constant. However, fat and protein remain somewhere in the background and if you want to lose weight in the long term, it is important that you also control your intake of these macronutrients.
- Just because a product has a low glycemic index does not mean it is healthy. And some foods are good for our health despite having a high GI. For example, parsnips have a higher GI (52) than ice cream (41). In fact, there are many unhealthy foods with a low GI - Twix bars (44), vanilla cake from the bakery (39), etc.
- Another disadvantage is that the GI measures the effect of a single product on blood sugar levels. However, most foods are consumed as part of a larger meal. This in turn makes it difficult to determine the exact GI of the recipe.
- Glycemic load looks at the carbohydrate density in foods. For example, cooked carrots and whole wheat bread have the same glycemic index. But to absorb the same amount of carbohydrates with carrots as with 100 grams of bread, we would have to eat 700 grams of carrots. Therefore, the effect of whole grain bread on blood sugar is 7 times greater than that of 100 grams of carrots.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
