The Glyx diet does not rely on strict rules or calorie counting, but on stable blood sugar levels. Those who understand how the glycemic index works stay full longer, avoid cravings, and feel more consistently energized. Find out why this is the case and how the Glyx diet can be implemented in everyday life here.
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What is the Glyx diet?
The Glyx diet is based on the glycemic index of foods. This indicates how quickly and how much a food raises blood sugar levels. Foods with a low GI cause a slower rise in blood sugar, while foods with a high GI cause rapid spikes.
The goal of the Glyx diet is to choose mainly foods with a low to medium GI. This is intended to keep blood sugar levels stable, which can have a positive effect on hunger, energy supply, and, in the long term, body weight.
Important: The Glyx diet is not a strict diet plan, but rather a guidance system.
The most important principles of the Glyx diet
The glycemic index as a basis
The glycemic index describes how quickly carbohydrates from a food enter the bloodstream. Highly processed products such as white bread or sweets usually have a high GI, while whole grain products, oats, or legumes are metabolized much more slowly.
Stable blood sugar also means lower insulin secretion, which in turn can reduce the risk of cravings.
Prefer foods with a low GI
The Glyx diet focuses on natural foods that are as unprocessed as possible. These include whole grains, oatmeal, vegetables, legumes, nuts, and seeds. Many types of fruit also have a moderate to low GI, especially when eaten in combination with other nutrients.
Combine carbohydrates sensibly
A central principle of the Glyx diet is the combination of carbohydrates with protein and healthy fats. This mixture slows down digestion and ensures that blood sugar rises more evenly. This is particularly important at breakfast, as meals at this time of day are often very high in carbohydrates.
Reduce sugar and highly processed foods
Sugar-rich and highly processed products cause blood sugar to rise and fall rapidly. The Glyx diet therefore focuses on consciously reducing such foods without completely banning them.
Advantages of the Glyx diet
A key advantage of the Glyx diet is more stable blood sugar levels throughout the day. Many people report fewer performance slumps and more consistent energy levels as a result.
Cravings may also occur less frequently, as sharp fluctuations in blood sugar are avoided. Those who want to lose weight can benefit from the Glyx diet, as it aims for long-term satiety rather than short-term restriction.
In addition, many people experience longer-lasting energy, especially in the morning, when breakfast is balanced.
Implementing the Glyx diet in everyday life
Breakfast options according to the Glyx principle
A Glyx-friendly breakfast combines complex carbohydrates with protein and healthy fats. Oatmeal is a particularly good basis for this, as it has a low to medium GI and is rich in fiber. Combined with yogurt, nuts, seeds, or berries, it makes for a breakfast that keeps you feeling full for a long time and causes blood sugar to rise only slowly.
Snacks and between-meal snacks
Between-meal snacks can also be Glyx-friendly. A small portion of nuts, yogurt with berries, or a piece of fruit combined with protein help to prevent energy slumps and delay the next hunger pangs.
Example daily plan according to the Glyx diet
Breakfast: Original Bircher muesli
The original Bircher muesli recipe was invented by Swiss doctor Dr. Bircher Benner. This classic muesli is known all over the world. Here you can find the original Bircher muesli recipe to make yourself. Unlike normal overnight oats, Bircher muesli always features grated apple and chopped nuts (hazelnuts, walnuts).
Preparation time: 10 min.
Refrigerator: 1 hr
Total time: 1 hr 10 min.
Servings: 4
Ingredients
- 50 g soft oat flakes
- Water
- 600 ml milk
- 1 lemon
- 4 apples
- 4 tbsp grated or chopped hazelnuts
Preparation
- Put the oat flakes in a bowl and cover with water.
- Place the mixture in the refrigerator and leave to soak for at least one hour.
- Take the oatmeal out of the refrigerator in the morning and add the milk.
- Grate the apples over the muesli and stir in.
- Sprinkle the grated or chopped hazelnuts over the muesli.
Tip: Want to shorten the waiting time in the morning? Then it's best to put the soaked oatmeal in the refrigerator the day before. That way, you can take the oatmeal straight out of the refrigerator the next day and add the remaining ingredients to the Bircher muesli.
Lunch: Quinoa and vegetable bowl with yogurt and tahini dressing
Quinoa provides complex carbohydrates, the vegetables provide fiber, and the dressing provides protein and fat. This combination ensures a slow rise in blood sugar and good satiety.
Preparation time: approx. 10 min
Cooking time: approx. 15 min
Total time: approx. 25 min
Servings: 1
Ingredients:
- 60 g quinoa, uncooked
- 1 small zucchini
- 1 red bell pepper
- 1 small carrot
- 1 tbsp olive oil
- Salt, pepper
- 100 g plain yogurt
- 1 tsp tahini
- 1 tsp lemon juice
- 1 small clove of garlic, finely grated
- Fresh herbs to taste (e.g., parsley)
Preparation:
- Rinse the quinoa in a sieve with hot water and cook according to the package instructions.
- Wash the vegetables, chop them into small pieces, and sauté them in olive oil over medium heat until they are soft but still al dente. Season with salt and pepper.
- For the dressing, stir the yogurt, tahini, lemon juice, and garlic until smooth.
- Arrange the quinoa and vegetables in a bowl, pour the dressing over them, and top with fresh herbs.
Snack: Muesli bites
Ideal as a small snack before sports or your workout.
Preparation time: 10 min.
Baking time: 20 min.
Total time: 30 min.
Ingredients:
- 200 g Sport Granola Nuts, Seeds, Coconut
- 1 banana (ripe)
- A little bourbon vanilla
- 1 pinch of cinnamon
- 2 tbsp coconut oil
- 3 tbsp oat flakes
- 1-2 tsp whole grain spelt flour (optional)
Preparation:
- First, preheat the oven to 180 °C (fan oven) and line one or two baking trays with baking paper.
- Mash the banana finely with a fork until there are no lumps left. Of course, you can also use a hand blender for this.
- Mix the dry ingredients in a mixing bowl.
- Gently heat the honey and coconut oil and add to the dry ingredients along with the mashed banana.
- Mix everything together until smooth and use 2 teaspoons to place small mounds on the baking sheets.
- Flatten the mounds slightly with a moistened teaspoon or your fingers and bake in the preheated oven for about 10 minutes.
- Then turn the granola bites over and bake for another 7-10 minutes until golden brown.
Dinner: Oven-baked salmon with broccoli and lentil salad
Lentils have a low glycemic index, while salmon provides high-quality protein and fat. This dinner is light, filling, and has little effect on blood sugar levels.
Preparation time: approx. 10 min.
Baking time: approx. 18 min.
Total time: approx. 28 min.
Servings: 1
Ingredients:
- 120 g salmon fillet
- 200 g broccoli
- 1 tbsp olive oil
- Salt, pepper
- Lemon juice
For the lentil salad:
- 80 g cooked lentils (e.g., Beluga or mountain lentils)
- 1 tsp olive oil
- 1 tsp apple cider vinegar
- 1 tsp mustard
- Salt, pepper
Preparation:
- Preheat the oven to 180 °C top and bottom heat.
- Divide the broccoli into florets and place on a baking sheet. Place the salmon next to it, drizzle everything with olive oil and season.
- Cook the salmon and broccoli in the oven for 15–18 minutes.
- In the meantime, mix the lentils with olive oil, vinegar, mustard, salt, and pepper.
- Drizzle the salmon with a little lemon juice before serving and arrange on a plate with the broccoli and lentil salad.
Common mistakes with the Glyx diet
A common mistake is to focus too much on the GI of individual foods. The key is always to consider the entire meal and its composition.
Portion sizes also play a role. A food with a low GI can still cause a sharp rise in blood sugar if eaten in large quantities. In addition, protein is often underestimated, even though it contributes significantly to satiety.
The Glyx diet works best when it is implemented flexibly and enjoyably.
Conclusion
The Glyx diet offers useful guidance for anyone who wants to stabilize their blood sugar and eat more consciously. It does not impose strict rules, but instead focuses on a balanced combination of foods.
The Glyx principle is particularly easy to implement at breakfast and can help you start the day with more energy and fewer cravings.
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Frequently asked questions
What can you eat on the Glyx diet?
The Glyx diet focuses on foods with a low to medium glycemic index. These include whole grain products, oatmeal, vegetables, legumes, nuts, and protein-rich foods. The key is to have a balanced combination of nutrients within a meal.
Is the Glyx diet beneficial?
The Glyx diet can be beneficial when used as a guide for stable blood sugar levels. It promotes conscious food choices and can help reduce cravings and keep you feeling full longer. The key is a flexible diet that can be maintained over the long term.
