The glycemic index, or GI, diet classifies foods and drinks by their effect on blood sugar levels. People following the GI diet generally limit high-GI foods, like sodas and potato chips, and consume more low GI-foods, such as vegetables and lean meats, to control blood sugar levels and lose weight, according to MayoClinic.com.
Glycemic Load Targets
Sticking to the GI diet is easier when you limit each meal to a glycemic load at or below 25, according to Meri Raffetto, author of "The Glycemic Index Diet for Dummies." This per-meal limit lets you consume a healthy portion of fruit and vegetables, grains and dairy foods. For example, a 25-point lunch meal might include an 8-point half of a turkey sandwich on whole wheat bread with avocado and cheese; an 8-point cup of tomato soup and a 7-point, 8-oz. fruit yogurt.
Portion Sizes
The GI diet encourages dieters to eat quality carbohydrates in the form of whole-grain breakfast cereals, breads made with whole grains, stoneground wheat flour or sourdough and fruits and vegetables. Those on the GI diet should limit potatoes and noodles, bread and rice made with white flour. However, you won't find success on the GI diet unless your portion sizes are reasonable, according to Rick Gallop, author of "The G.I. Diet." If you're not losing weight as expected, check your serving sizes of low-GI diet foods. If you're eating a container of cottage cheese, a dozen apples or handfuls of nuts several times daily, you'll gain weight, just as you would when consuming high-GI foods. To help keep your portion sizes in line, measure your portion sizes for at least a day, so you get an idea of how much to put on your plate.
Recipe Modifications
Adhering to the glycemic index diet doesn't have to mean ditching your favorite foods. Instead, modify your favorite recipes to make them lower on the glycemic index. Swap a high-glycemic index bagel for sourdough toast, for example. If you can't eat meat without potatoes, cut your potato in half. If you love pasta dishes, choose pasta made with whole-wheat flour instead of white and toss vegetables in the sauce to cut the glycemic load.
Food Labels
When grocery shopping for GI diet foods, look for foods with "whole" as the first ingredient or breads that contain rye or buckwheat flours--these ingredients tend to lower glycemic index load. Foods with 5g of fiber or more are another good bet, according to "The Glycemic Index Diet for Dummies."
