No White Diet with GI Recipes
The “No White Diet” is a low glycemic index diet plan that has proven effective for lots of people. Foods that contain high glycemic index values will not help you lose weight, unless you breakdown the portion into smaller pieces. Instead of just focusing in the low GI recipes alone, it is also best to incorporate it with exercise routines that you can do on a regular basis, in order for you to lose weight. Take note that there is no fixed “no white diet.” However, you may choose to go for low carbohydrate diets (carbohydrates glycemic index) that work.
The diet plan that you should opt for must be a balanced diet.
The diet plan that you should opt for must be a balanced diet. It is also helpful if you could reduce the amount of unhealthy carbohydrates in your meals. Instead, make sure to include more vegetables and fruits into your GI recipes. It is also important that you cut down your consumption of salt, sugar (sugar glycemic index), and starches and avoid incorporating white flour, potatoes, and white rice (glycemic index of rice). Some people who opt for the “no white diet” also avoid using milk (glycemic index of milk) in their GI recipes. Other white foods such as cauliflower, onions, and tofu contain low carbohydrates, can be good for you, and can be included into your GI recipes. However, it is still up to you if you will be including these in your glycemic index recipes. Including cuts of meat with low saturated fat is helpful as well, but make sure to avoid consuming processed meats such as bacon and hotdogs among others. You may also replace low fat milk with unsweetened soymilk, almond milk, coconut milk etc (there are a lot of great alternatives). When planning your menus, make sure to set the plan for a week to make sure that no GI recipes are repeated and to prevent feeling bored with the same meals.
The food items that you may include in your GI recipes are as follows:
- Vegetables: sprouts like alfalfa and beans, herbs such as cilantro, parsley, rosemary, thyme, and basil, hearty greens such as mustard greens, collards, lettuce, kale, endive, chard, radicchio and spinach, sea vegetables such as nori and mushrooms. You may also include other vegetables such as artichokes, jalapeno pepper, bamboo shoots, fennel, zucchini, summer squash, okra, eggplant, pumpkin, turnips, carrots, bok choy, cabbage, radish, jicama, asparagus, celery, cauliflower, green beans, cucumber, bell pepper, wax beans, leeks, and Brussels sprouts.
- Fruits: raspberry, cranberry, blackberry, blueberries, strawberry, apricot, avocado, guava, apple, grapefruit, melon, papaya, peach, rhubarb, watermelon, and cantaloupe.
No White GI Recipes
Here are two of the most common GI recipes:
Make use of skinless, boneless chicken breasts and preheat your oven to 350°. Add low fat salsa into your chicken breasts and cook it for an hour. Add asparagus and broccoli before the last 30 minutes of cooking. Make sure that the vegetables stay moist. You may also add tofu if you want. Stir up and serve.
Cantaloupe with Black Pepper
Take ripe cantaloupe and remove the seeds. Take a medium-sized bowl and scoop out 1-inch balls of cantaloupe using melon baller. Sprinkle it with black pepper and toss with 1 to 2 teaspoons of virgin olive oil. Cover your serving plate with leaves of endive before placing the cantaloupe balls on it. Take at least 2 teaspoons of fresh chives and scatter it over your cantaloupe before serving.