The GI Diet 

The GI Diet 

What is The GI Diet and How Can It Help?


Have you ever heard of the glycemic index diet? If you are looking for a way to burn fat and help you get a 6 pack set of abs, this diet might be of interest to you: it is a food program based on the way the various foods have to influence the level of blood sugar.

But what exactly is the glycemic index of food? Simply it’s the ability or rate that foods have to stimulate insulin production; therefore, it is possible to divide the foods according to their glycemic index: if its rate is high, it could cause us to build fat, so although a minimum of insulin production is needed for the body to function properly, you must be careful with what you eat and when you eat it.

What Foods Can I Eat and When?

Many people believe that eating small meals during the day (5 or 6) is definitely the best way, the 2 most crucial meals being breakfast and the post-workout meal. The reason is simple: in these two circumstances, muscle cells are so “hungry” (in the morning because many hours have passed since the last meal, and after training because you have burned many calories) it is possible, and to be honest recommended, to eat foods with a higher glycemic index.

Among the foods that control blood sugar levels, and at the same time help to lose weight, we find (for example) salmon, yogurt, legumes, cereals, green vegetables, fruit (not overripe), wholemeal bread and pasta and brown rice (absolutely avoiding white bread, rice and pasta, refined flour and potatoes), white and red meat, … The internet is full of tables that list the glycemic value of different foods, so it’s fairly easy to create a low-glycemic diet, while still following your tastes and preferences.

Pre/Post Workout Nutrition

For sportsmen however, knowledge of the glycemic index is a very useful factor for determining which foods eat before and which after a workout to maximize their results.

Before a workout, it is advisable to eat low glycemic foods to maximize glycogen in the muscles and liver and also to increase blood glucose levels: this allows you to obtain a relatively slow blood glucose release, a constant energy supply that supports the body for the duration of the workout session. An ideal meal could be whole wheat bread, white cheese and dried fruit like nuts or almonds about an hour before workout.

After training, however, it is necessary to replenish the carbohydrate reserves as quickly as possible, so as not to create imbalances in the body: Ideally, you should consume a rich carbohydrate meal within 2/3 hours after the end of the workout, and this should be made up of high glycemic index foods. Dried fruits and bananas can be a great snack immediately after training, but they are not enough, the body needs a substantial meal, perhaps potato and rice, as well as other simple sugars, for recovery energy.


It should be remembered that a varied and balanced diet is essential for the well-being of the body, and that it must include certain amounts of high glycemic food, perhaps accompanied by proteins and fibers that counteract the adverse or low-end effects of being glycemic, especially for those who want a chiselled body and sculpted abs.