The [glycemic index (GI)](https://www.healthline.com/nutrition/glycemic-index) is a measurement system that ranks foods according to their effect on your blood sugar levels. The three GI ratings are: * **Low:** 55 or fewer * **Medium:** 56–69 * **High:** 70 or more Studies have shown that the low GI diet may result in weight loss, reduce blood sugar levels, and lower the risk of heart disease and type 2 diabetes. Foods with a low GI value are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Here's a diet plan designed based on the need for maintaining a low GI: #### Essentials * 4 liters of water per day * 7-8 hours of sleep #### Breakfast * Pumpkin seeds * Ragi * Oats * Flax seeds - 2 tbsp roasted (low G Index) * Broken wheat #### Lunch * Wheat (Chapati) * Dosa * 1 egg - full * 4 egg whites * Chicken/fish (sauteed) * Brown rice * Greek Yoghurt * Soy chunks (legumes) * Paneer, Tofu #### To exclude This exclusion list was based on an individual's preference. * Ice Cream * Maida * Carrots * Kappa * Beetroot * Sweet corn * Bakery items * Fried items * Processed food * Mango * Banana * Watermelon * Pineapple * Cherries * Raisin * Sugars and sugary foods * Soft drinks * White bread * Potatoes * White rice #### Snacks * Wheat/arrowroot biscuit * Chick pea roasted * Chick pea roasted * Popcorn * Peanut #### Fruits * Avocado * Apple * Oranges For calculating the caloric intake, the BMR was first calculated. For women: > BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years) Based on this, the Caloric intake was calculated as: > > Daily Calorie Intake = BMR x Activity Factor (1.55) Running this as a custom requirement on ChatGPT, I was able to get the following diet plan: ![[Pasted image 20230628070027.png]] ![[Pasted image 20230628070032.png]] ![[Pasted image 20230628070037.png]] ![[Pasted image 20230628070042.png]] ![[Pasted image 20230628070047.png]] ![[Pasted image 20230628070051.png]]