GLYX Diet: Losing Weight with the Glycemic Index?

The GLYX diet is a more advanced form of low carb diets. However, carbohydrates are not completely avoided, but divided into “good” and “bad” carbohydrates. The principle is: To decrease without starving, and this alone by the correct composition of food. Because GLYX stands as an abbreviation for the glycemic index. That is a value, which is to indicate, how strongly individual food affects the blood sugar mirror as well as the insulin production. Special GLYX tables reveal which foods have a high or low glycemic index. How does the GLYX diet work and how is it judged by experts?

How does the GLXY diet work?

Those who want to lose weight with the GLYX diet should not be prepared for a short-term diet, but for a complete change of diet. With the GLYX diet, losing weight should succeed without starving. Who selects the correct food, may downright feast. Because not the meal itself leads according to this Ditkonzept to predominance, but the choice of the food. With the GLYX Diät the selection of the food takes place on the basis their glykämischen index (GI or GLYX). This value indicates how quickly a carbohydrate-containing food causes blood sugar levels to rise. The theory behind it: The higher the GLYX of a food, the more the rise in blood sugar is affected by food intake. When foods with a high GLYX are consumed, this can cause blood sugar levels to skyrocket. Automatically, the body now also produces more insulin. But insulin can lead to cravings. In addition, insulin is responsible for transporting sugar from the blood into the cells and ensures that fat reserves are not attacked as long as the blood sugar level is sufficiently high. Advocates of the GLYX diet therefore assume that insulin is so involved in the formation of fat deposits. It is therefore important for our body to keep blood glucose levels constant so that blood glucose levels can also decrease. Low blood glucose levels can potentially provide protection against cardiovascular diseases such as stroke or heart attack. In addition, consistently high blood glucose is associated with an increased risk of developing diabetes and obesity.

What’s okay to eat?

Foods that have a GLYX below 55 are considered ideal for the GLYX diet. From a GLYX table, the values of individual foods can be read. For example, whole grains, dairy products, fresh fruit and protein-rich legumes have a low glycemic index. Industrially produced sugar is best avoided completely. In particular, foods that contain hidden sugar, such as ketchup, should only be eaten in small quantities or should be completely eliminated from the diet. Lemonade or mashed potatoes, for example, also have a high glycemic index. Dextrose causes the blood sugar to rise very quickly and therefore has a glycemic index of 100. In principle, however, it is not necessary to completely avoid foods with a high GLYX: It depends on the amount. Now and then a small portion of food with a high GLYX or sugar is considered acceptable, if one otherwise pays attention to a low GLYX with the other ingredients of the meal. At the beginning of the GLYX diet, the nutrition plan provides for three soup days, which are then followed by the “fat burner GLYX weeks”. For long-term stabilization of weight, this is followed by a permanent change in diet according to the GLYX principle.

GLYX Table

Most GLYX tables divide the foods according to their glycemic index into three categories, which are usually marked by traffic light colors for a better overview:

  • 0 to 55: low
  • 56 to 70: moderate
  • more than 70: high

The following GLYX table shows examples of the glycemic index of some foods:

Food GLYX Classification
Apple 35 low
Broccoli 15 low
Boiled potato 70 moderate
Kidney beans 35 low
Pretzel 83 high
Rice, white 70 moderate
Cornflakes 81 high
Carrots, cooked 85 high
Banana, ripe 60 moderate

Losing weight with the GLYX diet: what to consider?

The restriction to foods with low GLYX is supposed to cause the body to store less fat. It is also said to produce more eicosanoids, also known as “good” tissue hormones. These can potentially provide additional protection against chronic diseases such as osteoarthritis or even allergies. Those who want to achieve success in losing weight with the GLYX diet should start the day rich in vitamins and proteins. In a GLYX diet, the recipe is that at least one gram of protein per kilogram of body weight should be consumed daily:

  • For breakfast, accordingly, fresh fruit in combination with buttermilk, soy milk or kefir is ideal.
  • For lunch may be eaten according to the GLYX recipe before the main course additionally a vegetable soup or a plate of salad. Side dishes such as potatoes, pasta (al dente) or rice should best be eaten only as small portions. Vegetables may be eaten as a side dish, on the other hand, in large quantities.
  • For dinner, you can try our recipe below for spaghetti with tuna and tomato sauce.

Recipes for the GLYX diet are so easy to put together. Of course, on a GLYX diet (just like all other diets) it is important to drink a lot. A glass of water with a little lemon juice is recommended every hour, but tea is also suitable. Alcohol has a high GLYX. Who would like to do nevertheless not without alcohol, should rather seize instead of beer to a dry Weinschorle. In addition, exercise is also recommended to support weight loss.

Recipes: GLYX diet recipe

If you enjoy cooking, you can also find plenty of recipes in books or on the Internet as part of the GLYX diet. If you would like to try a Mediterranean GLYX recipe, try spaghetti with tuna and tomato sauce. Ingredients (for two servings):

  • 100 g spaghetti
  • 500 g tomatoes
  • 140 g canned tuna
  • 1 onion
  • 1 clove garlic
  • 1 tablespoon olive oil
  • Parsley, fresh oregano
  • Salt, pepper

Spaghetti put in boiling salted water, cook until al dente. Peel the onion as well as garlic, chop. Tomatoes with boiling water over, quench with cold water, skin, finely dice. Heat olive oil in a pan and sauté garlic and onions until translucent. Add the diced tomatoes, season with salt, pepper and oregano. Let the sauce simmer for about ten minutes. Drain tuna, cut into small pieces and add to sauce, heat briefly. Arrange the drained spaghetti on the plate, add the sauce, sprinkle with fresh parsley. The protein content included is about 23 grams.

Reviews and experiences: How good is the GLYX diet?

The GLYX diet sounds tempting to many people, after all, as long as you follow the GLYX tables, you can eat as much as you want. Many people report positive experiences and weight loss success. And actually the menu of the GLYX Diät plans many components of a full and versatile nutrition, for example fruit, vegetables, protein-rich leguminous plants and whole grain products. Ready meals, unfavorable fats and sugary food are against it taboo. But there is also criticism of the diet.

Scientific basis in the criticism

Among nutrition experts, the GLYX diet is mostly viewed critically. There are several reasons for this: First, it has not been scientifically proven that insulin promotes the storage of fat deposits. Its role in weight loss is therefore controversial. Secondly, the significance of the glycemic index itself is criticized because it is considered to be oversimplified.The value is particularly important for people with diabetes, as they need to know how quickly their blood glucose level rises after eating. Even more meaningful than the GI, however, is the glycemic load (GL). This is because it also takes into account the amount of carbohydrates it contains. For example, carrots and baguette have a comparable GI, but since baguette contains more carbohydrates than carrots, the GL of 100 grams of baguette is comparable to the GL of 700 grams of carrots. In contrast to the GI, the GL therefore allows a better assessment of the insulin requirement actually triggered. In addition, the GI of individual foods cannot be considered in isolation, since the composition of the entire meal also influences the rise in blood glucose levels. A study from 2006 even came to the conclusion that no connection between the GI and the blood sugar level can be determined. Experts also warn against judging foods solely on the basis of GLYX. Because in such a way actually healthy food, like rice or cooked carrots, could be deleted unnecessarily from the menu. For this, the diet plan usually provides too high a proportion of protein and carbohydrates.

How to succeed in losing weight?

Most nutrition experts nowadays agree that the energy balance is the decisive factor when it comes to losing weight: if you consume more calories than you eat, you lose weight. Regardless of whether blood sugar rises quickly or slowly, the following applies: If the energy we obtain from food is not consumed, it is stored. It is therefore important, on the one hand, to keep an eye on the quantity and quality of the food consumed and, on the other hand, to boost calorie consumption, for example by exercising. Anyway, sports are always advisable in connection with diets, so that muscle mass is not degraded.

Conclusion: is the GLYX diet recommendable?

The study situation on this question is contradictory: while some studies attest to the diet good success (especially in diabetes type 2, but also to reduce the risk of developing certain diseases), other studies cast doubt on the benefits of the diet. It may therefore be worthwhile to make your own experience. However, in case of doubt, you should consult your doctor in advance (especially if you have pre-existing conditions such as diabetes, gout or kidney disease). Also, like all diets, one should never follow the GLYX diet radically, but continue to pay attention to a balanced and varied diet.