1. taking advantage of the concept of single plate or balanced single plate that will allow you to keep calories under control
2. reducing the glycemic and insulin load of the dish thanks to the use of lean proteins and fats combined with low glycemic index carbohydrates.If you want to help metabolism and above all lose a few extra pounds without effort but the dissociated low glycemic index diet seems too rigid, then this simple food method is what you need.First of all, it is more varied, because you can choose both low glycemic index foods and medium glycemic index foods but also those with a high glycemic index combined with zero glycemic index foods. In fact, there will be proteins, fibers and low fats to make even foods with a high glycemic index harmless , thus avoiding impoverishing your choice of foods.Let’s see what the low glycemic index balanced diet method consists of.
   The balanced diet with a low glycemic index includes two types of single dish: the carbohydrate single plate and the protein single plate. In both single dishes, the food is mainly based on carbohydrates or based on proteins, but the meal is however balanced by the presence of the other foods. 

   The scheme is as follows:
   Breakfast
   Lunch with carbohydrate main
   course Dinner with protein main course
   Snacks

    

   BREAKFAST, BALANCED DIET WITH LOW GLYCEMIC INDEX

   1. A portion of simple carbohydrates : 2 rusks or 3 dry shortbread biscuits without sugar  or a small 100g banana or a 20/25 gram slice of wholemeal bread or 25 grams of oat flakes.
   2. A portion of protein : 150 g of skimmed Greek yogurt with a teaspoon of honey, or 100 gr cottage cheese or 200 ml of skimmed or soy milk with no added sugar or 1 egg omelette plus an egg white with a tablespoon of ricotta light and a sugar-free jam. As a mid-morning and mid-afternoon snack, choose low ig fruit:
      100 grams of red fruits, plums, oranges, peaches, kiwis, mandarins, apricots, pineapples, lychees.

    

   LUNCH BALANCED DIET WITH LOW GLYCEMIC INDEX

GLUCIDIC SINGLE PLATE = SINGLE CARBOHYDRATE BASED PLATE

Before the meal:
salad with 80 grams of carrots, apple cider vinegar, a teaspoon of olive or coconut oil, fennel or cucumber in free quantity Single dish: combine A, B and C A: 100 grams of pasta or rice weighed by cooked , drained al dente, or cooked previously, kept in the refrigerator and then reheated. For rice, prefer basmati or brown rice. To be alternated with 100 grams of cooked quinoa, 100 grams of cooked amaranth, 100 grams of oat grains or a glass of gnocchi (all cooked).

B: small box of TUNA IN OIL (in olive oil) DRAINED / COOKED OR RAW HAM / SMOKED SALMON or 100 grams of shelled mussels or shrimp or squid
or 1 large EGG
or 30 grams of minced veal
or 40 GR. MOZZARELLA / SCAMORZA / PROVOLA / RICOTTA / FETA
or 30 GR. SEASONED CHEESE
or 100 grams of legumes weighed from boiled or 100 grams of fresh spring peas

C: 150/200 grams (raw weight) of vegetables of your choice (no carrots, beets), no potatoes.

– extra: a spoonful of fresh tomato sauce / lemon juice / spices and aromatic herbs + a teaspoon of oil for the whole meal or a cube of bitter dark chocolate at the end of the meal (8 gr).

An example of a carbohydrate main course:  pre-meal salad. Brown rice with spinach and mozzarella. A cube of dark chocolate and a sugar-free herbal tea or a sugar-free coffee.