The LOGI® method is a low carb form of nutrition based on the glycemic index. It’s practical for everyday life, easy to implement for almost everyone, and helps you lose weight.
LOGI® Diet – Behind The Scenes
LOGI® stands for Low Glycemic and Insulinemic. This form of nutrition is based on the work of metabolism experts at Harvard University, who successfully used this diet for overweight children and adolescents. Its predecessor is the Paleo Diet of German nutritionist Dr. Nicolai Worm. Here you predominantly consume food, which he considers to be stone-age nutrition for humans. According to Worm, this food lets the blood sugar and insulin levels rise only a little, which is an approach throughout the LOGI® Diet.
All About Carbs
Carbohydrates are important building blocks for our bodies and you can find them in so many different types of food like bread, rolls, cakes, pastries, rice, and oats. Besides fats and proteins, they are among the main energy-supplying nutrients. While many carbohydrates provide vital nutrients, many people eating a typical western diet are consuming too many empty carbs. The LOGI® Diet, on the other hand, tries to reduce your carbohydrate intake.
When we eat too many excess calories and empty carbs, we’re susceptible to many health complications like obesity, insulin resistance and diabetes, fatty liver and cardiovascular diseases.
Empty carbs and a lack of exercise are a particularly dangerous combination. We cannot “burn” all the carbohydrates by exercise and sports. So they end up as love handles and dangerous belly fat. Because the pancreas hormone insulin does not only have the property of lowering blood sugar after a meal, it also stores body fat. High blood sugar and insulin levels are therefore always accompanied by increased fat storage. And who wants that? That is why people change their diet to LOGI®.
Low Carb Diet With The LOGI® Method
With the LOGI® Diet, you consume between 80 and 130 grams of carbohydrates per day. This is not too restrictive and yet effective for your health and performance. In comparison, the number of carbohydrates in the “usual” western diet can easily be 300 to 400 g per day.
The LOGI® method limits the consumption of bakery products, sugar, and confectionery. Instead, you eat protein- and fat-rich foods such as meat, fish, eggs, and cheese. In addition, there are healthy vegetables, salads, and all varieties of nuts.
Many people rely on the cutback of carbohydrates to lose weight and maintain the desired weight. The lack of carbs then forces the body to fall back on its fat reserves. Recent studies also show that low carb diets such as the LOGI® method are the healthier way for us humans. If you exchange carbohydrates for good fats like olive oil and nuts, the risk of heart attacks and strokes goes down more than 30 percent. This is more effective than many medications!
The LOGI® Pyramid
The individual food groups in the LOGI® nutrition pyramid are classified according to their effect on blood sugar and insulin levels.
LOGI® Pyramid Stage 1
Those foods with a low effect on blood sugar and insulin levels form the basis of the pyramid. These foods should comprise the bulk of our diet. These are low-carbohydrate vegetables and fruits, as well as salad, nuts, and mushrooms. We also find healthy fats such as olive oil, butter, flaxseed and canola oil at the LOGI® base. Fats are flavor carriers and provide valuable fatty acids and fat-soluble vitamins.
LOGI® Pyramid Stage 2
The second level contains protein-rich fillers such as fish, meat, eggs, dairy products, and legumes. You can supplement the first stage foods at any meal. As a guideline, one meal should consist of one-third protein-rich foods and two thirds basic foods such as vegetables and fat.
LOGI® Pyramid Stage 3
You should only eat carbohydrate-rich foods in moderation. That means bread, whole grain bread, rice, potatoes, corn, and other starchy products. Especially if you have little exercise in your daily life and want to lose weight, these foods should make up only a small portion of your food intake. They are not completely forbidden, but you should not eat them every day and only in small amounts.
LOGI® Pyramid Stage 4
On the top level, there are foods that cause our blood sugar to rise particularly strongly and quickly. These are white flour products, sweets, cakes, and pastries. You should eat as little of these as possible. A little treat once in a while is all right. But these foods cause a violent insulin reaction. They can cause a ravenous appetite and increased fat storage.
Healthier Lifestyle With The LOGI® Method
A healthy diet with more fats such as high-quality olive oil and fewer carbohydrates protects our health. The PURE study found no connection between fat consumption and increased risk of disease. Surprisingly, the study concluded that high fat intake was associated with low mortality. Thus the LOGI® Diet is fully in the nourishing-scientific fashion. Other studies also show that a smaller carbs proportion in your daily meals can reduce the risk of various diseases.
Advantages Of The LOGI® Diet
The LOGI® Method is not a strict low-carb permanent nutrition solution for all age groups. So it’s suitable for children and adolescents as well as pregnant women. LOGI® also offers many advantages. You can eat your fill and don’t have to starve. You can do it without weighing food or counting calories and points.
With a balanced low carb diet, you’re not susceptible to nutrient deficiencies. There are lots of fresh vegetables and fruit on the menu. In those, we find lots of vitamins, minerals, trace elements, and secondary plant substances. In addition, this eating plan is rich in fiber, which promotes digestion and keeps you feeling full.
The LOGI® method is simple to implement and easy to integrate into everyday life. You don’t have to buy any exotic food or show any special cooking skills. The LOGI® pyramid serves as a simple and descriptive orientation. You can also start at any time. So what are you waiting for?
Your LOGI® Day Could Look Like This
Choose one of the following options for each of your meals.
- Greek Yogurt with olive oil and blueberries
- Low-Carb bread with cream cheese and sprouts
- Salmon fillet with grilled vegetables (check out our recipe below!)
Grilled Salmon & Vegetables
- 1 zucchini (cut in half length-wise)
- 2 bell peppers (cut, any color)
- 1 red onion (cut into one-inch wedges)
- 1 bundle asparagus
- 1 tbsp olive oil
- 1/2 tsp salt (sea salt for flavor)
- 1/2 tsp ground black pepper
- 1 & 1/4 pounds salmon fillet (cut into 4)
- 1/4 cup chopped basil
- 1 lemon (cut into 4)
- Preheat your grill to medium/high temperature
- lather all vegetables in oil. Sprinkle half of your salt on top. After, dust salmon with pepper and the other half of your salt.
- With the skin facing down, place your four salmon pieces and oiled vegetables onto the grill. Turning occasionally, cook the vegetables until they are tender and slightly darkened (about 5 minutes per side). Cook the salmon as is without turning it, until the meat is tender enough to split with a utensil (about 10 minutes).
- After vegetables have cooled slightly, roughly cut and and toss together in a bowl. Peel away the skin from the salmon and serve with the vegetables (you can leave the skin on if preferable). Sprinkle 1 tablespoon of basil on each piece of salmon and serve with a 1/4 of a lemon on the side.
- If sea fare isn’t your thing, Chili con carne is great, too!
- Omelet with mushrooms and bell pepper
- Salad with tomatoes and rocket with pine nuts and Parmesan cheese topping
- Carrots with herb dip
- Strawberry Kefir drink
In principle, it’s quite simple: You increase the number of vegetables you consume while reducing the amount of carbohydrate-rich foods.
Have you tried the LOGI® method? Talk to your friends or family about it on FamilyApp. Maybe your relatives have already tried it and can give you tips. Or you can also try it out together.