Glycemic Index Diet

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Does the Glycemic Index Diet Really Work?

Originally designed to help diabetics manage their blood sugar levels, the glycemic index diet is now making it easier for all types of people to lose weight, and is proving itself as much more than a fad diet. If you are someone who is struggling to lose pounds, despite your repeated efforts with typical weight loss plans, then you likely haven’t tried a method suited to your particular body chemistry. The glycemic index plan is ideal for those who are less tolerant of carbohydrates and who suffer from blood sugar and hormonal imbalances.

What is the Glycemic Index Diet?

The glycemic index diet or GI diet, for short, is based on the notion that every type of carbohydrate raises a person’s blood sugar level by a certain degree. Every food is placed on the GI scale and given a number (1 to 100) based on how much it causes an increase in blood sugar. Those following the diet will seek out foods lower on the scale in an effort to stabilize their insulin levels. In the beginning, the system was primarily used by diabetics to help them choose foods that would give them more control over their blood sugar, but as more research was done into the relationship between carbohydrates and weight loss, experts recognized the benefits of the GI diet for pre-diabetics and anyone sensitive to carbohydrates.

If you’ve ever had success with a “low-carb” meal plan, then you are probably a good candidate for the GI diet. What makes the GI diet better is that you do not have to eliminate (or drastically reduce) whole food groups from your meals. Instead, you simply choose your carbs more wisely.

How Does the Glycemic Index Diet Work?

Your body needs glucose for energy, and one of the main sources of glucose is carbohydrates. To access the glucose, your body must breakdown and convert everything you eat and drink. However, foods that are high on the GI list do not take as long to breakdown and thus enter your bloodstream as sugar more quickly. This can cause a rapid rise in blood sugar, which in turn, sets off a series of hormonal changes. These hormonal changes can make you more resistant to weight loss, store fat, feel hungrier sooner, and may eventually result in insulin resistance.

Once you become insulin resistant, not only will you struggle to lose weight, but you will be susceptible to a number of health problems, including:

• Type 2 diabetes
• Heart disease
• Stroke
• High Blood Pressure
• Obesity
• Fatty liver
• Skin lesions
• Reproductive abnormalities
• Polycystic ovary disease
• Cancer

With all of the health problems associated with imbalanced blood sugar, eating a low glycemic diet is beneficial even for those who simply want to maintain their weight and guard against disease.

What Can You Eat on the Glycemic Index Diet?

The GI diet is simpler than many eating plans because you do not have to count calories or fat, and you do not have to eliminate food groups. Besides choosing generally healthy foods, the main thing to consider is where a particular food falls on the glycemic index scale. The scale is broken down into three main categories: high, medium, and low GI foods.

Examples of typical foods for each group are:

• High = 70 and above: White bread, baked potatoes, dried fruit, cakes, watermelon, parsnips, processed grains
• Medium = 56 to 69: Pineapple, Raisins, ice cream, rice, shredded wheat
• Low = 55 and below: Most vegetables, beans, lentils, peanuts, cherries, oranges, apples, meat and fish

When you first begin the GI diet, you should only eat foods from the low group. Once you have reached your desired weight and feel as if your body is balanced, you can slowly begin introducing foods from the medium range. However, to avoid regaining weight and causing rapid blood sugar fluctuations, foods on the high end of the scale should be eaten sparingly and generally avoided on a day to day basis.

Typical Menu

While on the glycemic index diet you will concentrate on eating mostly vegetables, lean meats, and unprocessed carbohydrates. On an average day your menu might consist of:

• Breakfast – Oatmeal or oat bran cereal with low-fat milk, whole wheat toast, grapefruit
• Lunch – Grilled chicken salad with vinaigrette dressing or sandwich on whole grain bread
• Snacks – Fresh fruit, veggies with hummus, nuts
• Dessert – Fruit salad or baked apples (use sugar alternatives for added sweetness)

Eating smaller portions will also help to stabilize your blood sugar, so on the glycemic index diet you are better off eating several small meals throughout the day (with snacks in between) as opposed to consuming only three large meals. Don’t make the mistake of thinking you can reduce calories and lose weight by skipping meals and only eating one large meal per day. Depriving your body of food and then inundating it with carbs and calories is a sure fire way to disturb your body’s hormonal balance and cause increased weight gain. Eating 5 to 6 small meals is the best way to keep your blood sugar balanced, your mind clear, and your energy levels up.

Health Benefits

Weight loss – Not only will low GI foods make your body more capable of losing weight, but since most of the foods are low-calorie, you will naturally shed fat as you make healthier choices. Those who thought they were incapable of losing weight can finally see results as they learn to monitor their carbohydrate intake.

Reduce risk of disease – As your body becomes more balanced, you drastically reduce your risk for many of the diseases listed above. Those who stick to a strict, low GI diet can see their cholesterol and blood pressure levels drop within a matter of weeks.

Feel better – Sensitivity to carbs or the struggle with severe blood sugar changes often leads to symptoms that interfere with a person’s daily activities. Headaches, moodiness, and the inability to focus are just some of the problems that plague those who are overweight and hormonally imbalanced. With a low GI diet you are able to get those issues under control and enjoy an overall better quality of life.

If you think the glycemic index diet is right for you, simply find a thorough GI diet guide and begin making small changes today — it’s that easy.

Final Word on Glycemic Index Diet

Thanks for reading this article titled, "Glycemic Index Diet." Losing weight on a glycemic index diet plan can be both life-changing and rewarding on so many levels. But the details can actually make it seem quite daunting.

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