GLYCEMIC INDEX
The Glycemic Index (G.I.) Diet encourages high-carb eating, but only those that do not spike the body’s glycemic levels. The operating theory of the Index is that carbohydrates that produce only small fluctuations in blood glucose and insulin levels are rated as “low-glycemic”. This diet agrees that this is the secret to long-term and sustainable weight loss, and advocates eating quality carbohydrates instead of completely restricting them. Dr. David Jenkins, a nutrition specialist from the University of Toronto, Canada developed the GI Diet, which follows this rule.
Foods Emphasized: Low G.I. carbohydrates - wholegrain breads and cereals, oatmeal, Basmati and Japanese rice, fruits, salad, vegetables, pasta, beans, and plain yogurt
Foods Discouraged: High G.I. carbohydrates - potatoes, instant rice, watermelon, ice cream, dried dates
Premise and Guidelines This diet seems to have the most support for being a diet that is more easily incorporated into most people’s lifestyle. Instead of being severely restricting, the diet focuses on the quality of foods one consumes. Maintaining a normal GI level and not spiking it with high GI foods (and subsequently encouraging binge-eating when the body tries to ‘fix’ the levels) is an attainable goal. The Glycemic Index Diet claims their program is better for long-term results because it does not restrict the amount of food you eat - only the quality of the food on the Index.
The Glycemic Index is a measurement of the speed at which certain foods are broken down by the body and turned into glucose for energy. Foods can be identified as high or low by the measurement of the blood glucose level after consumption. The index is typically used by people who suffer from Diabetes. Foods labeled as high G.I. break down faster and provide the body with a quick burst of energy. Low G.I. foods break down more slowly, and provide you with long-term energy - which helps you feel full longer. Low G.I. foods are also said to be healthier for the body, because they still contain more essential nutrients.
This weight-loss diet does not restrict the amount of food that you eat, but the idea behind it is that if you are satisfied more completely by eating better types of foods, you will not feel the need to overeat. Since the Index is a recommended measurement tool for those that have illnesses, it should be useful for those trying to lose weight.