Glycemic Index Diet

Posted on Nov 30th 2009 1:59PM by Karen Asp

Filed Under: Diet & Weight Loss, All Diets

Our Reviewer Says ...

"Consumers are already confused about what to eat, and the GI Diet only adds to that confusion. That being said, though, there are several good points to this diet."

Read the Glycemic Index Diet Review

At a Glance

If you like living by numbers, then the Glycemic Index (GI) Diet might interest you. The diet's based on the GI, which assigns numbers to foods to indicate their effect on blood sugar, one reason the GI has been widely used with diabetics and even heart patients. Here's how it works.

The faster a food is digested and absorbed in your body, the more quickly your blood sugar and insulin levels rise, giving that food a high number. Yet foods that are digested and absorbed more slowly, making blood sugar and insulin levels rise slower and steadier, are given low numbers. Your goal if you're following the GI Diet created by Rick Gallop, past president of Heart and Stroke Foundation of Ontario? Eat mainly low-GI, low-calorie foods. By doing this, Gallop claims you'll feel fuller longer, and you'll keep insulin levels low, which will inhibit the formation of fat.

Fortunately, though, you don't have to memorize dozens of numbers with this diet. Instead, Gallop has simplified the process by dividing foods into the colors of a traffic light: green for low GI, low-calorie foods that will help you lose weight; yellow for foods that may not aid weight loss; and red for high-GI foods that should be avoided. Lists are provided for each color.

The diet is then broken into two phases. The first phase, which is more restrictive than the second, focuses on weight loss. Once you've reached your goal, you move to phase two, which centers on maintenance and offers a lifelong plan. In both phases, you'll be eating three meals and up to three snacks daily. Exercise is recommended, although it's not crucial until you reach phase two.

Checklist

Cost: Minimal, especially because none of the foods are pricey.
Meals Provided: No.
Diet Duration: Depends on how much weight you want to lose. You'll stay on phase one until you've met your goal, shooting for roughly a pound per week. After that, you move to phase two, which you'll maintain for life.
Fitness Requirements: Exercise isn't essential in phase one, but in phase two, it becomes an important component, and you're encouraged to log 30 minutes daily.
Time Commitment: Minimal.
Eating Out: Yes, but it's going to be difficult in phase one. In phase two, you'll gain a little more flexibility.
Alcohol: In the first phase, alcohol is prohibited. However, in phase two, you can have a daily glass of red wine or an occasional beer.
Vegetarian-Friendly: Yes. Vegetarians are encouraged to add easily digestible protein boosters like tofu and soy protein powder to meals.
Strict/Flexible Eating Plan: Strict.