High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels. Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream. Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only.
The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures. In order to make sure that our DAY 1 (Monday) started off with a bang, we sat down on the Saturday evening before and wrote out our meal plans.
It was important for us to get everything lined up and I am a very visual learner, so I incorporated a system to help me figure out how to coordinate our meals to provide balance throughout the day. 21 Day Fix Meal Planning Tools (click here to download the pdf template that you can cut out and work with easily to set up your daily meal plan). The program is awesome for beginners, though Trey and I are constantly doing a program and we really enjoyed it as well. Yoga: This workout will help balance, flexibility, and strength, while also increasing circulation and speeding the healing of your muscles.
Pilates: This Pilates-style workout will help strengthen your core, elongate your muscles, and tighten your glutes and thighs! Total Cardio Fix: From jumping jacks to burpees, this workout will have your heart pumping and your entire body drenched in sweat!
By the end of the program, I had lost 6 pounds, 2 inches on my waist and 1.5 inches on my hips! We loved the program and continue to lead an accountability group for those who wish to get started on this program with us.
If this program sounds like something that you are ready to commit to or have additional questions about, please let me know! Hello there I am just starting the 21 day fix and was wondering if you have a blank printable you offer like the meal ones you have but a blank one. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone! The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. This program promotes healthy eating and incorporates balanced fitness routines… and it’s all bundled into one great package!
I really like that it has portioned containers as I used to teach my clients to find dishes, containers, whatever they needed to make their measuring easier when dealing with portion control.
The problem is that my thighs are so sore from the other workouts–(I went for a 4 mile walk including hills the same day as lower body workout, and I am not in shape). I am 63 yrs…food is not a problem with me and the standarized portion on the plan suit me.
I am just starting the 21 dAY fix program and was kinda confused on how to plan meals but with your video it really helped. I have spent the morning looking it up and came across your sweet post-its video on Youtube. The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control.
I was wondering how it worked to have a personal coach to help me, since my biggest struggle is with eating. BUT…i have a problem with my back I can do most of the excercise but I do not kone if I can do the push ups or the jumping. I already have two people that are helping with coaching one main coach and the other is for support.
I am interested in the cost and the effectiveness of the program for long term weight loss as I am 100lbs overweight and afraid to go for yet another fad diet. I am very interested in doing it, especially with my wedding in September and needing to shape up. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
I needed to do research on my own though to fully understand and watching your video helped.
You sound like a thoughtful and educated guide so I turn to you for honest advice and tips.
I have 21 Day Fix ordered as a challenge pack with Shakeology, just anxiously awaiting its arrival now.
I have a meal plan prepared for the first week already, but I might use your examples for ideas as well. I read somewhere it is recommended to jump up a calorie level when doing the meal plans to epkeep supply up. Many have the same information and ground rules, although each site will tweak the concept for what works for THEM.
The basic principles are to combine a restricted calorie diet, aiming for weight (fat) loss, with a high protein diet, to maintain and build muscle mass.
This ensures that your body is always kept guessing and optimises your fat burning and muscle building. This was because it works with my training much better than a random cycle, because I like to train on the same days each week. I know that it is the only way you can truly lose weight extremely fast and get to the holy grail of 4% body fat, but I am not a bodybuilder and within my current lifestyle I often don’t have time to fit in any more exercise than my lifting splits above.
They take priority.However, what this does mean is that this whole experiment will be a true test of the effect that diet alone has on your body shape.
I may also alter my training days to coincide with a 3 or 4 day cycle for the same reasons, such is the beauty of the diet plan.Personal Daily LimitsIn terms of where I have set my personal carbohydrate and protein limits for each type of day, it is all relevant to my starting weight and basal metabolic rate (BMR). I then utilised the Harris Benedict Formula to determine my true daily BMR based on how much exercise I do a week. Some encourage more carbs, some encourage less protein and the calorie total is simply based on the fact that we do need a percentage reduction from my BMR in order to lose weight and expend more calories overall than we are consuming.All these figures are subject to change based on how the diet is going and my body is responding.
As Maximuscle are sponsoring the project, they are providing us with the right supplements in order to help achieve our goals. Fast acting whey protein, BCAAs and a whole host of other ingredients should help ensure I keep as much muscle mass as possible. They are packed full of high quality carbohydrates and calories, so they are strictly for use on high carb days, but also contain 22g of protein per bar AND a healthy dose of CLAs and creatine. The casein ensures the nutrients within the shake are released slowly over time, almost like drip feeding your muscles consistently. As you can imagine, this is great during the night when your body grows the most and you are in starvation mode. I wanted to try Thermobol as I have always heard good reviews about it from magazines, friends and the like. I am not expecting miracles, but I am hoping the blend will help increase my fat burning potential and I will even be able use them just before training as a type of pre-workout pill (due to it containing caffeine amongst other things). The only days where I felt I could eat more food were the no carb days, and generally my work kept me busy enough that it was a non-issue. That is one way that a cycling program such as this can help you stick to the diet.On low (200g of carbs) and high (300-350g of carbs) I actually felt full most of the time. I’ve been training 4 years but the diet has always let me down so hopefully this will change that!Could you list a few other foods you ate a lot of during the program which are not listed in the article if there were any please? Great article.I’ve calculated both my protein and varying carb levels based on my bodyweight in pounds but how do I work out my daily fat allowance?Also, on low and no carb days, should I be increasing my Protein and fat intake to compensate for the lack of carbs and always hit my recommended calories ? Just had a question around your level of carbs – in the article you have low days as no more than 95g. However given that I am a dad of two boys, busy at work, frequent traveler and married to a Greek who loves food, how do you see life post-diet? Given my personal circumstances I would probably find it difficult maintaining the regime as my lifestyle. I’m following your diet and work out routin, but I can’t see any where your abs exersice! My chest and arms are much better now, but still I’m suffering with my mid section, so can you please advise what should I do?
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