The glycemic index ranks how different foods affect blood sugar. A food with a high glycemic index causes a rapid increase in blood sugar, while a food with a low glycemic index causes only a small rise in blood sugar. However, blood sugar is not only affected by the type of carbohydrate but the amount as well. The glycemic load accounts for how much carbohydrate is in a food item. The glycemic load describes both quality and quantity. Many weight loss diets feature the glycemic index or glycemic load to aid in weight loss.
South Beach Diet
The South Beach Diet was designed by cardiologist Dr. Arthur Agatston as a weight loss diet. It is a modified low-carbohydrate diet. Most low-carbohydrate diets restrict your intake to less than 20 percent of total calories, while the South Beach Diet restricts your carbohydrate intake to 28 percent of total calories. The South Beach Diet also encourages you to make "good" carbohydrate choices, which include low-glycemic-index foods such as fruits, legumes and whole grains. Eating more low-glycemic-index foods aids in blood sugar control, helping to prolong satiety and promote weight loss. The South Beach Diet also recommends lean sources of protein, such as poultry and fish, and healthy fats like olive oil and nuts.
Glycemic Load Diet
"The Glycemic Load Diet" was written by Dr. Robert Thompson. It combines the glycemic index and portion control to help prevent insulin resistance and promote weight loss. The Glycemic Load Diet encourages you to eat more vegetables, protein and healthy fats, along with a moderate amount of fruit. The diet provides a list of allowed foods along with their portion size and glycemic load to help you with your weight loss. Dr. Thompson recommends you limit your total glycemic load intake to less than 500 per day. The diet also features a number of recipes ranked by glycemic load. The Glycemic Load Diet also discusses the importance of regular exercise for weight loss and blood sugar management.
Glycemic Impact Diet
E-Diet is an online weight-management program that features a number of different diets, including a low glycemic diet called the Glycemic Impact Diet. E-Diet's Glycemic Impact Diet is a very structured meal plan designed to reduce sugar cravings, improve energy levels and promote weight loss. The diet includes three meals and two snacks a day. Each meal and snack provides 30 percent of its calories from fat, 30 percent from protein and 40 percent from carbohydrates. The diet encourages the use of high-fiber foods, lean sources of protein and heart-healthy fats on its meal plan. Meal plans and professional support from a registered dietitian are included with the e-Diets program.
