Low Glycemic Diet Plan

Low glycemic diet plan is a 28 day diet plan for maintaining optimum level of blood glucose. Along with balancing the level of glucose, it also helps in weight reduction. It stabilizes the blood sugar level and reduces hunger by combining lean protein with low glycemic carbohydrates. This diet will provide around 1100 calories per day. The calorie intake should be manipulated according to the gender, age and the weight that is to be reduced.

For obtaining the optimum level of blood sugar and for reducing weight, the diet should consists of plenty of proteins, omega-3 fatty acids and low glycemic carbohydrates. This diet plan is an ideal one for those who want to maintain a stable level of blood sugar, for people suffering from obesity and type 2 diabetes and for insulin resistance. In order to get the desired results, you will have to follow this diet plan at least for a month. After that, you can either continue with this diet plan or you can switch to another diet plan.

If you want to maintain proper glycemic index diet plan, then you can have the below mentioned foods. These foods form a part of the balanced diet.

For Breakfast: You can have cereals like oat bran, rolled oats, natural muesli, porridge. You can also opt for breads like soyabean and linseed, whole grain pumpernickel, heavy mixed grain, whole wheat, sourdough rye, sourdough wheat. For breakfast, you can also have vegetables consisting of low glycemic index like frozen green peas, frozen sweet corn, raw carrots, boiled carrots, eggplant/aubergine, broccoli, cauliflower, cabbage, mushrooms, tomatoes, chillies, lettuce, green beans, red peppers and onions. Read more on Glycemic Index Food List.

For Lunch and Dinner: You can have wheat pasta, potatoes, meat ravioli, egg, brown rice, buckwheat, yam, sweet potatoes, noodles and wheat tortilla. This low glycemic diet meal plan will surely act as a healthy diet for you.

Low Glycemic Diet Plan Recipe
Mentioned below is a low glycemic index recipe which is easy to make and will also keep your blood sugar level balanced.

Tuna Steak with Apricot Compote
The ingredients you will require for making this recipe are 1 tuna steak, ½ small red onion, 8 dried apricots, 1 medium sized tomato, 1 table spoon brandy, 1 table spoon balsamic vinegar, 2 table spoon of olive oil, ½ table spoon dried thyme, pepper and a few leaves of crisp lettuce. The first step is to chop ½ of the dried apricot and tomato finely. Put all this in a blender. Also add to it vinegar, brandy, olive oil thyme and a bit of pepper. Mix all these ingredients together. For 30 minutes at room temperature, marinate the tuna in sauce. Now, cut onion in slices and fry them for 2 minutes. Also, slice the remaining dried apricot and tomato and fry them together. Now, lay all these fried onions, apricots and tomatoes on washed lettuce. For clearing the fish of the marinate, use a spatula and then fry everything together. Cook the steak at least for 2 minutes from both the sides so that it becomes red in color. Cook it for an additional minute as cooking it in less time might not kill all the bacteria which are usually present.

Read more on:

• Glycemic Index Chart
• Glycemic Index Diet Plan

There are many other low glycemic recipes available. You can surf the Internet to know about more recipes. I am sure this article on low glycemic diet plan will prove to be of help to you if you are planning to reduce weight.