Eating high GI foods but still not losing weight? Here’s the reason!

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Summer is here, the gym began to bustle, handsome men and women began to pile up in the inside sweat, and weight loss, fat loss, and fat loss meals have become popular topics for fitness people to discuss on social media. Many fitness friends know that a reasonable diet can make our slimming and weight loss with half the effort. In the process of developing a weight loss diet, they must have heard that weight loss requires eating low-GI foods.

01: What is the GI Value?

Friends who have just stepped into the beginning of fitness may be confused, which will produce a lot of questions: what is the GI value? Can food with a low GI value help you lose weight?

GI (Glycemic Index) refers to the glycemic index, and the GI value is a unit of calculation that reflects the high and low values of blood glucose. Does the elevated value of blood sugar have anything to do with fat loss and slimming? The answer is yes. Excessive caloric surplus is the key to our obesity. A caloric surplus is when our daily intake is greater than our daily consumption, coupled with the fact that non-exercise does not consume caloric surplus, which leads to rapid growth of body weight and fat.

High-GI food enters the human intestine and stomach, digestion is relatively fast, and it is easy to be absorbed by the human body. In the body, it is quickly converted into glucose, and when our body secretes insulin to reduce our blood sugar, it is easy to produce hunger. Because the body’s blood sugar is low, it is natural to produce an instinctive response and want to eat week after week, thus becoming more and more fat. According to this characteristic, during weight loss and slimming, try to eat some food with a low GI value to suppress your hunger.

02: Can foods with low GI values guarantee weight loss?

Foods with a low GI value can reduce the body’s insulin secretion, which will enhance our sense of satiety after intake. Thus lowering our food intake and reducing the total calories consumed. But is it a key factor in weight loss? The answer is no.

The standard GI value for detecting calories is not the only thing that can affect the calorie content of the food itself in terms of cooking and processing techniques. For example, this type of food, for deep-frying, naturally has a high calorie content. In our daily lives, nut foods have a relatively low GI value, but their calories are relatively high, so when we eat nuts, we are aware of the need for moderate intake; eating too much will still cause obesity.

03: Numerical Criteria for Determining the GI Value of Foods

In our daily lives, knowing how to calculate the GI value of food helps us to match our diet scientifically. According to scientific research, the approximate criteria for determining GI according to different types of food are as follows:
High-GI food = food with a glycemic index (GI) > 70.
Medium GI food = food with a GI of 55 and a Glycemic Index (GI) of 70.
Low-GI food = food with a GI <  55.

Summarize: Although the GI value of food is of great benefit to our human body in terms of calorie intake, it is not the only determining value. Different foods, according to different intake or processing techniques, will have different GI values. Fat loss and slimming periods, choosing a low GI value of food, help to lose weight, but the ultimate means of weight loss is still intake versus consumption, which only causes a calorie gap and is the most critical factor in the success of weight loss.