The Glycemic Index Diet

Did you ever wonder why you eat Chinese food and feel hungry an hour later? The Glycemic Index Diet explains this phenomena – we are eating foods that are easily digested by our bodies. In order to lose weight, we need “slow-release” foods that leave us feeling fuller longer. The Glycemic Index (GI) is the key. The GI measures the speed at which you digest food and convert it to sugar, your body’s energy. Foods that score closer to 100 on the scale are ones that digest easily, leaving you hungry and less energetic. So if you want to lose weight, stick to the lower GI foods and feel great.

What makes the diet different?

The Glycemic Index Diet is based on an entirely new scale, the Glycemic Index (GI). The GI measures how quickly the foods you eat are digested and absorbed by the body. It is a whole new language for many dieters.

The source of the calories is also a bit different than other diets. The GI Diet recommends 55% of calories from carbohydrates, 25% of calories from protein, and 20% of calories from fat. This is a bit higher in protein and lower in fat than some other mainstream diets.

The Glycemic Index Diet categorizes food according to their Glycemic Index (GI), the speed at which you digest certain foods and convert them to sugar. Sugar (called glucose) is set at 100 and is used as the standard comparison number. For example, instant rice has a GI of 87, while beans have a GI of 31. According to the Glycemic Index Diet, the beans would be a healthier food.

All GI rated foods are categorized by the Glycemic Index Diet like traffic lights: red light (stop), yellow light (caution), and green light (go). This is meant to simplify the index for those who hate comparing numbers. Red light (stop) foods like bagels, watermelon, and rice cakes should be avoided. Yellow light (caution) foods like muesli, corn, and bananas should be avoided in phase 1 of the diet. Green light (go) foods like fettuccine, grapes, and basmati rice can be eaten in controlled portions during both phases of the diet. A complete bold colored guide is laid out for you in print on the diet’s website (www.gidiet.com).

A typical day on phase 1 might include:

Breakfast: Oatmeal with berries.

Lunch: Whole wheat pasta, steamed broccoli and bell peppers, and grilled chicken in light tomato sauce.

Dinner: Green salad with balsamic vinaigrette, grilled salmon sprinkled with lemon juice, and steamed asparagus.

According to the Glycemic Index Diet, mistakes are to be anticipated on any diet and these guidelines should not be treated as a straightjacket. The plan expects that you adhere to it 90% of the time, so that you have room for you favorite guilty pleasures, like chocolate or anything else on the red light list.

Meal and snack ideas are given, along with a long and well-organized list of foods that are allowed verses prohibited foods. A day-by-day meal plan is not given and few recipes are provided. The website has some additional recipes and anecdotes of people who have succeeded on the diet, but not much else.

What are the weight loss expectations?

For phase 1, expect to lose one pound per week on average. This phase will probably take between three to six months for most people, depending on individual weight loss goals. For example, if you need to lose 20 pounds, it will probably take you about 20 weeks (about 5 months).

Exercise is not an essential component of phase 1 (the weight loss phase). In phase 2, the dieter should consider exercising to help maintain their weight and heart health. The goal for exercise should be 30-minutes, five days a week. Aerobic activities like brisk walking, jogging bicycling, and swimming are recommended. Resistance training with free weights and a rubber band (not the one sold at your office supply store) are also suggested.

The Glycemic Index Diet believes your food intake should contain enough vitamins and minerals to meet your daily needs. For those concerned dieters, a one-a-day multivitamin is cheap, risk-free insurance. Vitamin E is an optional supplement, along with omega-3’s, which are considered a “good idea”.