Home Diets and Weight Loss Logi method – this is how it works

Logi method – this is how it works

by Josephine Andrews
Published: Last Updated on 465 views

The Logi method does not see itself as a short-term diet, but as a lifelong form of nutrition. Switching to a low-sugar and low-starch diet is intended to prevent and treat obesity and type 2 diabetes. But it also makes sense for people of normal weight – believe their followers. Learn more about the pros and cons of this diet here.

What is the Logi method?

Logi stands for “Low Glycemic and Insulinemic Diet”, i.e. a diet designed to keep blood sugar and insulin levels low by reducing the amount of carbohydrates. This improves the blood levels and makes the weight loss , according to the followers of the Logi method.

Nutritionist Nicolai Worm developed the Logi diet primarily for people with insulin resistance. With this metabolic disorder, the pancreas releases more and more insulin – as a reaction to the fact that the body cells no longer react so well to the blood-sugar-lowering hormone. This not only messes up the sugar balance, but also promotes the development of elevated blood pressure and blood lipid levels and ultimately type 2 diabetes.

Worm assumes that these disorders are the result of a wrong lifestyle. The composition of the diet recommended for the Logi-Diet is “species-appropriate” because it corresponds to the diet of the hunter-gatherers from the Early Stone Age, to which humans are optimally adapted.

Typical of the Logi method is the reduced carbohydrate intake and the concentration on foods with a low glycemic index (effect of a carbohydrate-containing food on the blood sugar level) in order to reduce insulin release.

This is how the Logi method works

With the Logi method, there is no strict nutrition plan, but the so-called Logi pyramid: it shows which foods are allowed in which proportions. The template that Worm modified for the Logi diet came from the American professor David Ludwig from Harvard University Hospital in Boston.

First level of the pyramid

The base of the pyramid is made up of vegetables, salads, mushrooms and (low-sugar) fruit. They have little effect on blood sugar levels, keep you full for a long time and provide the body with important vitamins and minerals. These foods can therefore be eaten daily as desired. At least three servings of vegetables and salad per day and two servings of fruit are recommended – preferably low-sugar varieties such as apples, berries, pears or kiwis. Be careful with fruits with a lot of fructose such as bananas, grapes, figs and pineapples.

The basis of the Logi pyramid also includes high-quality fats such as olive, rapeseed, walnut and linseed oil as well as butter .

Second level of the pyramid

On the second level of the pyramid are protein-rich foods such as lean meat, poultry and fish, dairy products, nuts and legumes. They also have little effect on blood sugar levels and can be part of every meal (one-third – the remaining two-thirds should consist of basic foods such as vegetables).

Third level of the pyramid

The third level of the logi pyramid includes foods with a strong effect on blood sugar levels. Here you should therefore only eat in moderation, recommend the nutritional guidelines according to Logi: Bread and rolls in the whole grain variant, gray and mixed bread, whole grain and durum wheat pasta, potatoes, rice and starchy vegetables such as corn.

Fourth level of the pyramid

On the fourth and last level of the logi pyramid are foods that should be eaten as seldom as possible and then only in small amounts, because they have a very strong impact on blood sugar levels. These include, for example, white flour products (rolls, cakes, etc.), sweets. Snacks and sweetened drinks.

With the Logi method you eat three main meals and two snacks. If so, according to Logi-Nutrition, the best time for muesli or bread is in the morning, since insulin sensitivity is highest then, and blood sugar and insulin reactions are correspondingly more moderate. As a snack there is a hard-boiled egg or raw vegetables with dip. Meat or fish with vegetables for lunch, cheese, meat or fish for dinner.

That brings the Logi method

Blood lipid levels, blood sugar levels and glucose tolerance actually improve with the Stone Age diet-based Logi method. Foods that are high in volume but low in calories, such as fruits and vegetables and protein, keep you full for longer. This makes it easier to stick to the Logi diet and not constantly think about food.

The high proportion of fruit and vegetables and the preference for whole grain products are positive. A sufficient supply of minerals and vitamins is thus guaranteed. Due to the protein emphasis, the body breaks down less muscle than with a low-protein diet. It is likely that you will lose a little weight due to the reduced amount of calories (fruit, vegetables and low-fat instead of sugar and fried food).

Risks of the Logi method

It is certainly difficult to permanently restrict the consumption of classic side dishes such as pasta or potatoes. In addition, it is questionable whether the so-called Stone Age diet is actually optimal for today. The Logi method is particularly unsuitable for people with gout or kidney disease due to the high proportion of foods rich in uric acid (meat, legumes) and the overall very high proportion of protein (approx. 30 percent). For vegetarians, the Logi method can get a bit monotonous.

Logi method: conclusion

It does n’t matter whether you have a lot or few carbohydrates : if you want to lose weight, you have to burn more calories than you eat. Since voluminous and protein-rich foods keep you full for longer and you feel less hungry, protein-heavy diets such as the Logi method are easier to stick with.

The Logi pyramid leaves plenty of room for personal creativity when putting together dishes. The diet is varied, suitable for everyday use and provides enough nutrients.

If you stick to the Logi method , you can definitely lose weight with it. You can use it to improve your metabolism without losing weight.

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