Low GI Diet for Getting Rid of Belly Fat?

low gi diet for getting rid of body fat, woman with body fat and measuring tape, apple and a glass of water

Over the past 20 years a slew of fad diets have burst onto the scene.  Some work better than others.  We’re going to look at one method of eating known as the Low GI Diet.  We’ll examine what makes up this particular way of eating and if it is really effective for getting rid of belly fat.

What is GI?

“GI” stands for Glycemic Index.  The Glycemic Index is a tool used to measure how quickly blood sugar (glucose) levels rise in the body after eating something containing sugars or carbohydrates.

Every time you eat, your body will break down carbohydrates or regular sugar into glucose.  This glucose is transported through your blood stream and absorbed by your muscles to be used as fuel.

The more glucose that a food contains, the higher it will rank of the Glycemic Index.

If glucose is used by the body as fuel, then why would a nutritional plan insist on eating foods that will break down and secrete a minimal amount of glucose?  There are several answers.

Pros of Low GI Diet:

  1.  While there is large amounts of glucose in the bloodstream, your body will use the glucose as energy instead of burning body fat.  So instead of getting rid of belly fat when you workout, you will be burning primarily glucose.
  2. Highly processed foods such as candy or even bread are typically higher on the Glycemic Index.
  3. If your body is constantly taking in more glucose than the muscles can use as fuel, your body may eventually stop responding, and refuse to absorb any more glucose.  When this happens, it is known as insulin resistance, which is a known precursor to full blown type 2 diabetes.
  4. What goes up must come down.  When there is a sudden rush of glucose to the body, you will feel a burst of energy.  Sadly though, the higher GI foods are absorbed and used so quickly, that the increase in energy is very short lived, leading to a subsequent crash in energy.

Cons of Low GI Diet:

  1. The Glycemic Index ranks foods individually.  When foods are eaten in certain combinations, it can either heighten or lower the GI rank.  For example, when a starchy carbohydrate such as bread, is eaten with fat, such as butter, the fat actually blunts the effects of the glucose, lowering the overall GI rank.  Keeping track of everything can be confusing.
  2. Cooking, baking, or grinding some foods may elevate their GI value because it allows the glucose to be broken down and absorbed quicker.
  3. Every person digests carbohydrates and sugar at a different rate.  A high GI food may effect one person differently than another.


There is no one size fits all method to eating for optimal health besides avoiding processed foods.  The Low GI Diet is just one system for controlling the consumption of carbohydrates and is far from perfect.  Though it is very effective, in the end, you must find what is best for you.


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