Low Gi Diet Menu Plan
Created by Judith Wills, one of the UK's leading diet and nutrition experts, this low GI healthy eating plan has been designed to help you lose weight without feeling hungry, and — unlike extreme diets — it has substantial health benefits. Bonus!
What is GI?
We usually think of carbohydrates as 'white' foods (bread, pasta, potatoes) and processed foods (like cakes and biscuits). But this food group also includes whole grains, beans, pulses, and fruit and vegetables.
These healthy carbohydrates are a key source of fibre and essential B vitamins and minerals. Processed carbs have fewer nutrients and are quickly digested and it's this idea – how fast carbohydrates are broken down – that's the basis of both the glycaemic index (GI) and our healthy eating plan.
How can the glycemic index help you lose weight?
The glycaemic index rates carbohydrates according to how rapidly they raise your blood sugar levels. Foods with a high GI rating, which are usually highly processed, are broken down fast and set off a chain reaction. Your blood sugar levels shoot up and your body produces a surge of insulin to bring it back down. Your blood sugar levels then fall sharply, your body senses you're low on sugar, so you start feeling hungry again very quickly.
If you're trying to lose weight, choosing foods with a low GI means that your body digests them at a slow, steady rate so you feel full for much longer. The GI way of eating was originally devised to help diabetics control their blood sugar levels and it can actually help prevent diabetes and heart disease.
Take a look at the list of foods you can eat on the GI plan
Here's our seven-day GI plan to help get you started...
DAY 1
Breakfast: Large bowl of traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange.
Lunch: 1 portion canned, drained butter beans mixed with flaked tuna canned in brine, sliced tomato, red onion and parsley, all tossed in a little olive oil vinaigrette; 1 slice pumpernickel bread.
Snack: 1 pear and a handful of pumpkin seeds.
Evening meal: 1 medium portion mixed seafood (from chilled counter or frozen) stir-fried in a little olive oil with 1 chopped red chilli, chopped parsley and 1 crushed clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf side salad.
Tara Moore Getty Images
DAY 2
Breakfast: 1 large portion of low-fat bio yogurt mixed with 1 chopped apple and several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with 1tsp runny honey drizzled over.
Lunch: 1 portion homemade soup – this recipe makes four portions:
- Fry 1 large onion, 2 celery sticks, 2 large carrots, 2 chopped garlic cloves in 1tbsp groundnut oil.
- Add 200g (7oz) Puy or brown lentils, 400g can chopped tomatoes and 1 litre (1¾ pints) vegetable stock, bring to the boil, season and simmer, covered, for 30min.
- Whiz half the soup with a hand-held blender or in a food processor, then return to pan. Serve each portion with ½tbsp low-fat yogurt and 5g chopped coriander.
- Eat soup with 1 slice of stoneground wholemeal bread.
Finish off with two plums for pudding.
Snack: Reduced-fat hummus on 1 dark rye crispbread.
Evening meal: 1 large portion of grilled halibut, cod or other white fish steak, topped with 1tbsp ready-made chilli tomato sauce, served with petit pois, new potatoes and grilled tomato halves.
DAY 3
Breakfast: 1 poached Comice pear served with 1 large portion of low-fat natural fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.
Lunch: 1 medium portion Brie, cherry tomatoes, spring onions and green salad leaves tossed in 1tbsp of olive oil vinaigrette; 2 unsweetened rough oatcakes.
Snack: A handful of plain peanuts or cashew nuts.
Evening meal: 1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little groundnut oil, served on 1 medium portion of brown basmati rice or buckwheat.
DAY 4
Breakfast: 1 medium portion of oat-based muesli (some brands of muesli contain wheat flakes) served with chopped canteloupe melon, blueberries and skimmed milk.
Lunch: 1 medium portion of baked beans in tomato sauce on 1 large slice of wholegrain toast; 1 orange.
Snack: 1 individual tub low-fat fruit fromage frais.
Evening meal: 1 portion Warming Winter Casserole served with 1 medium portion of bulgur wheat – this recipe makes four portions of the casserole:
- Fry 500g (1lb 2oz) cubed pork fillet in 1tbsp oil in a flame-proof casserole until browned. Set aside.
- Add another 1tbsp oil to the pan and fry 1 chopped medium onion for 10 mins until soft.
- Return pork to pan, add 2 crushed cloves of garlic, 1tbsp ground coriander, 1tsp ground cumin and 2.5cm (1in) grated fresh root ginger and cook for 2 mins.
- Add a drained 400g can mixed beans or chick peas, 1 deseeded and sliced red pepper, 50g (2oz) chopped dried apricots and 300ml (½ pint) chicken stock.
- Season well, bring to boil and simmer, covered for 40min, adding extra stock if it looks too dry.
- Season to taste, sprinkle over 25g (1oz) flaked, toasted almonds and some freshly chopped flat-leafed parsley to garnish.
Sharon Mccutcheon / EyeEm Getty Images 
DAY 5
Breakfast: Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful porridge made with skimmed milk.
Lunch: 1 large bowlful New Covent Garden or similar fresh chilled vegetable and bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.
Snack: 1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.
Evening meal: 1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter, served with broccoli, green beans and a medium portion of new potatoes.
DAY 6
Breakfast: 1 portion poached apple and blackberry flavoured with cinnamon; 1 large portion diet fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.
Lunch: 1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack: 1 small pack plain peanuts.
Evening meal: 1 medium portion ready-made falafel patties, served with a large stir-fry of sliced red peppers, red onion, tomato and courgette cooked in a little olive oil, on a medium portion of bulgur wheat.
Westend61 Getty Images
DAY 7
Breakfast: 2 medium eggs, scrambled in a little skimmed milk, with chopped fresh tomato, served on 1 medium slice stoneground wholemeal toast spread with a little low-fat spread.
Lunch: 1 portion of ready-made guacamole (avocado dip), served with crudités and a wholemeal pitta, sliced; 1 low-fat diet fruit yogurt.
Snack: 1 large apple.
Evening meal: Medium portion very lean roast beef, served with 1 medium sweet potato, sliced, brushed with a little olive oil and roasted until golden and tender; a large portion ofcabbage or kale, peas, pan juices and a little horseradish sauce.
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Source: https://www.prima.co.uk/diet-and-health/diet-plans/news/a21104/gi-plan/
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