Logi Method & Low Carb Weight Loss

Are you interested in low-carb diets? There are plenty of opportunities. The logi method is one of the more moderate and long-known forms. It is less a typical diet than a long-term change in diet based on low-carb diet.

Logi stands for “low glycemic and insulemic diet” and claims to be a scientifically based nutritional form that results in the lowest possible insulin release after meals and thus ensures a permanently low blood sugar level, provided you stick to the specifications and recipes of the logi diet plan.

Since it is a moderate low-carb concept, the state of ketosis should not be reached.

How does the Logi method work?

The diet was developed over 20 years ago by Dr. Nicolai Worm, a German ecotrophologist and author. The nutritionist assumes that diseases of civilization such as obesity, diabetes and cardiovascular diseases are particularly due to the excessive consumption of unfavorable carbohydrates.

Therefore, the absorption of carbohydrates is significantly reduced in this diet.

Similar to the glyx diet, Logi is a low-carb diet, which means that food such as white bread, pasta, potatoes, sweets, soft drinks and alcohol should be severely restricted.

What is special about the logi method?

The Logi method takes up a significant point of criticism of the Glyx diet. It is about the fact that only the glycemic index (gi), but not the amount of a food consumed is assessed.

This is different with the Logi method. In addition to the glycemic index, the glycemic load (GL) also comes into play. What does that mean?

What is the glycemic load?

The GI indicates how quickly and how strongly carbohydrates influence our blood sugar level and the associated insulin release. Food with a low GI, such as whole grain bread, keep the blood sugar level stable, so that we do not feel hungry again so quickly and eat less.

However, it also depends on the amount or the portion size, because two slices of whole grain bread have twice as many calories as one. Therefore, another value is taken into account in the logi method, the glycemic load (GL).

The GL value indicates the blood sugar and insulin levels of the actually consumed portions and is calculated as follows: GI divided by 100, multiplied by the amount of carbohydrates contained in the meal in grams.

How high should the glycemic load be a day?

According to this formula, the glycemic load of a meal of 10 is considered low, from 11 to 19 as moderate and from 20 as high. If the glycemic load, which you consume per day, is less than 80, it is considered low. At 120 and above the GL is considered too high.

That sounds complicated at first – and unfortunately it is. Because it requires a lot of nutritional knowledge or appropriate aids to know or determine these values. But the glycemic load does not have to be calculated for every meal.

Ultimately, it is only about preferring food with a low glycemic index and keeping the absorption of carbohydrate -rich foods such as white bread, pasta, potatoes and sweet things.

If you look at the aspects mentioned above, you can say that the logi method is basically an improved glyx diet.

What can you eat with the Logi method?

In order to illustrate what you can eat with the Logi method, a nutritional pyramid was created.

• Whose wide base Form starter vegetables, salads and low -sugar fruit.
• In the second level Follow protein -rich foods such as meat, fish, dairy products, legumes, eggs and nuts.
• On the narrower third level There are whole grains, potatoes, corn and pasta.
• Finally, the slightest proportion of nutrition should The particularly undesirablemake up very carbohydrate -rich foods, which include white flour products, cakes, sugar and sweets.

As described, fruit and vegetables form the basis of the logi diet pyramid. However, with a restriction: fruit varieties with a high fructose content should be the exception. The following list can serve as an orientation.

Fruit varieties with little fructose

• Apples
• Berries
• Pear
• Kiwi
• Papaya
• Watermelon

Fruit varieties with a lot of fructose

• Pineapple
• Banana
• Feige
• Mango
• Dried fruits
• grapes

Can you build muscles with the Logi method?

Like all low-carb diets, the logi method is also suitable for building muscles. Since the carbohydrate intake is severely restricted, the composition of the energy suppliers changes into our food.

As is well known, we obtain energy from the following three main food components: carbohydrates, fat and protein.

If we drive one of the sources back, the other two automatically take a higher proportion. In this case, these are the energy suppliers fat and protein.

If our metabolism has more protein, these proteins can increase muscle growth – provided we provide the muscles appropriate stimuli due to targeted strength training. You can read the importance of nutrition for building muscle here.

Can you lose weight with the Logi method?

Studies show that the logi method is suitable to reduce body fat and thus reduce obesity. In addition, positive effects on fat and sugar metabolism lead to diabetics need fewer medication.

A Canadian study shows that a diet with a low glycemic index can protect against diabetes mellitus, coronary heart diseases and obesity.

Conclusion: What can the Logi method do?

The logi method is one of the moderate low-carb diets. According to the nutritional pyramid, Logi focuses on eating vegetables, salads and low -sugar fruit, which corresponds to the recommendations of the German Society for Nutrition, which advises a preferably plant -based diet.

The relatively high proportion of meat, fish, dairy products and eggs, supplemented by full-fledged carbohydrates, makes the logi method a balanced diet that makes it easier to hold and can thus lead to permanent weight reduction.

However, the assessment of the glycemic load of a food is not so easy without help.

Balance: ••••• (5 von 5)

Everyday suitability: ••• (3 von 5)

Long -term success: •••• (4 von 5)

Scientifically well -founded: ••• (3 von 5)

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