How to combine the glycemic index with ice cream, rice and pasta salads, typical dishes, holiday dinners and aperitifs? But above all, how to combine the glycemic index with cocktails and spirits and make sure that the excess sugar does not turn into fat? In short: how to do a low glycemic index diet in summer?

Here are 5 tips to do it.

LOW GLYCEMIC INDEX DIET FOR SUMMER

The five basic tips for a low-GI summer diet are as follows.

1) At lunch, replace the first and second courses with a single plate, preceded by a small appetizer of mixed raw vegetables (crudités). The main course can be a salad of cereals and vegetables with 50 grams of oat grains, barley grains or quinoa + vegetables at will and a teaspoon of oil. Alternatively a light carpaccio (60 grams of bresaola or vegan sliced, rocket or cherry tomatoes, a teaspoon of oil, lemon juice) enriched with legumes (100 grams of boiled chickpeas or Spanish beans). Or a cold salad of potatoes and vegetables.
Prefer brown rice to rice, wholemeal pasta to pasta, even if not made from durum wheat semolina, try quinoa in salads. The potatoes are boiled in their skins and then peeled and used in the potato salad.

If pasta, rice or potatoes are allowed to cool before being eaten they have a lower glycemic index.

2) Don’t eat fruit after meals , but snack on it.
Watermelon has a high glycemic index but a low glycemic load. Use it as a snack along with 5-6 almonds or pistachios. Same thing for the melon. The other fruit, on the other hand, can also be eaten for those with weight problems in doses of 100 (more sugary fruit) or 150 grams (more acidic fruit) without problems. Instead, no to fruit-only lunches. 3) Go for flavored waters like Sassy Water , instead of packaged fruit juices and cold teas.

4) Fruit ice cream (a small cup) can be an alternative snack to fruit, but I recommend homemade ice cream (any flavor) also as part of a meal, as long as we previously ate a protein dish with meat or fish plus vegetables (see diagram in the next article).
Creams are fine too, just avoid the flavors inspired by industrial snacks: Mars ice cream, Bounty ice cream, and those with biscuit or cheesecake: they often have whole pieces of dessert mixed in.
Simplicity wins: cream, stracciatella or vanilla; chocolate, hazelnut or pistachio; yogurt. In some ice cream shops it is possible to ask for stevia ice cream.

5) How to deal with cocktails?
Banned spirits combined with sugar, you can opt, when you are out, for a prosecco or a glass of iced wine, or at least for a bellini, a mimosa or similar cocktails. A martini cocktail or vodka tonic is also good. But pay attention to what to eat: yes to raw vegetables, olives, salads of legumes, two tablespoons of almonds or peanuts as long as they are not salty on the surface. No to sandwiches, chips, fried food, pizzas.

Here you will find a low glycemic index summer slimming diet plan.