The glycemic index is a tool used to measure how foods affect blood sugar levels. Some diet plans use this method to promote weight loss. According to the Mayo Clinic, clinical studies offer mixed results regarding the use of the glycemic index. The most effective way to lose weight is to count the calories you eat and burn. There is little evidence that the relationship between food and blood sugar levels will make a big difference when creating a weight loss plan. Developing a healthy diet will essentially give you what you need to drop pounds. Balancing out low and high glycemic foods may be one way to manage that plan.
Step 1
Eat foods with high glycemic index ratings in the early part of the day. Glycemic index measures how fast foods release energy to affect your blood sugar. The early or midday boost from high glycemic foods may help keep energy levels up. Foods with high indexes include breads and cereals, foods that work well for breakfast.
Step 2
Snack on raw foods, such as apples, citrus fruits, peanuts or raw vegetables. These foods typically have lower glycemic indexes but are filling.
Step 3
Prepare dinners that have a mix of high and low glycemic index foods. Include smaller amounts of pasta and other starchy foods, such as potatoes. Add plenty of green vegetables and beans to your dinner meals. These have low indexes. You will not need as much energy in the evening, so keep the main focus on low glycemic foods.
Step 4
Write in a food diary every time you eat. This is how you will manage your calorie intake. Write down how many calories you eat each day. Talk to your doctor to determine the right amount of calories you need to lose weight. The number will vary based on your overall health and age. On average, you should not reduce your calories drastically, such as below 800 a day. The Mayo Clinic states that this is a sure way to regain the weight.
Step 5
Exercise five to six days a week for at least 30 minutes to 1 hour. Create a plan that mixes both cardiovascular programs with strength training. For example, walk one hour on Monday, Wednesday and Friday. Lift weights at the gym on Tuesday, Thursday and Saturday. Always take one day off a week to rest. Make note in your diary how much exercise you get each day.
Tips and Warnings
- Consider getting a complete physical examination before beginning a weight loss plan. This will ensure that you are healthy enough for exercise and have no underlying medical conditions that may interfere with your goals.
Things You'll Need
- Food diary or journal
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