Do you want to lose a few pounds and are wondering which foods to choose for this? Dietician-nutritionist Alexandra Murcier gives you her advice on the type of diet to adopt.
To slim down your waistline and lose a few pounds, there are no miracle foods but rather a few rules to follow. “Indeed, there is no food as such that will make you lose weight.” confirms Alexandra Murcier, dietician-nutritionist. “It is rather a type of diet that must be adopted“.
Food with a low glycemic index, to help you lose weight
Our expert recommends adopting a diet with a low glycemic index (GI), for several reasons. “Choosing a diet with a low glycemic index helps create satiety, because it will be rich in fiber.” first explains Alexandra Murcier.
“En consuming foods with a low glycemic index, we will have less desire to snack and we will feel less variation in the blood sugar“ adds the specialist. As a result, the body will produce less insulin and store less, which will help you lose weight.
What foods have a low glycemic index (GI)?
The foods to include in your menu when choosing a low glycemic index diet are as follows:
- Whole grains: it can be whole or semi-complete pasta, rice;
- THE legumes : lentils, chickpeas, white beans, etc. which have a lower GI than starchy foods;
- Fruits and vegetables : all fruits (in reasonable quantities) and vegetables should be included in this type of diet. “In addition, adding vegetables to the starchy foods consumed will reduce their glycemic load.” underlines the specialist;
- THE oilseed instead of sugar and processed sweet products, especially at snack time: “favor a handful of almonds or walnuts to chew on, as a snack” advises the expert.
Pay attention to the energy density of foods!
Alexandra Murcier's other tip is to take into account the energy density of foods. “It is about the caloric intake in relation to the volume of the food. For example, cheese has a high energy density, because it will provide a lot of calories in a small volume”.
The dietician-nutritionist therefore recommends focusing on foods with a low energy density, such as a mixed salad for example. “LA mixed salad will have a low energy density because it provides few calories but has a satiating effect. For this, it is important to focus on raw vegetables and vegetables, once again, which provide few calories even if you consume a significant quantity.
Slide: 20 foods with a low glycemic index to favor in case of diabetes or to monitor your weight
