The glycemic index ranks food on a scale of zero to 100 based on how it affects blood sugar. A diet of low-glycemic index foods promotes an even and consistent blood sugar. These foods also take the body longer to digest, increasing satiety and weight loss, according to the Glycemic Index website. A 2002 study published in "Diabetes Cares" by Claire Bouche and colleagues at the Institut National de la Santé et de la Recherche Médicale in Paris, France, compared the effects of a low-glycemic index diet to a high-glycemic index diet in a group of overweight men. The study showed a decrease in total fat mass and an increase in lean body mass in the group of men that followed the low-glycemic index diet.
Nutrisystem for Men
Nutrisystem is a meal delivery weight loss program that offers a diet and meals specially designed for men. To help control hunger, Nutrisystem meals include foods that are high in fiber with a low-glycemic index. On the program, men receive ready-made "man" meals for breakfast, lunch and dinner. In addition to the meals, men add their own fruits and vegetables for added nutrition. You can expect to lose 1 to 2 lbs. a week on the Nutrisystem diet, according to the website. In addition to the basic program, Nutrisystem also offers a plan for men over the age of 65 and a vegetarian plan.
The Zone Diet
The Zone Diet also uses the glycemic index as a tool to promote weight loss. Like Nutrisystem, the Zone also offers a program designed to meet the specific nutrient needs of men. On the Zone Diet, each meal you eat must provide 30 percent of its calories from fat, 30 percent of its calories from protein and 40 percent of its calories from low-glycemic carbohydrates. In addition, each meal should provide no more than 400 calories. Meals primarily consist of a lean source of protein, a vegetable or fruit and a heart-healthy fat, such as nuts or olive oil. You are also encouraged to eat every four to six hours on the Zone Diet whether you are hungry or not to keep both blood sugar and hunger under control.
South Beach Diet
The South Beach Diet is a modified low-carbohydrate diet. Men tend to lose more weight on a low-carbohydrate diet, according to a 2004 study published in "Nutrition and Metabolism" by J.S. Volek and colleagues at the University of Connecticut. The randomized, balanced two-period clinical intervention study placed 15 healthy obese men and 13 healthy obese women on a reduced-calorie low-carbohydrate diet and then a reduced-calorie low-fat diet. The study showed a more significant weight loss on the low-carbohydrate diet, especially in men, than on the low-fat diet. On the South Beach Diet, your intake primarily consists of lean sources of protein, healthy fats and "good" carbohydrates. "Good" carbohydrates on the South Beach Diet are low-glycemic index carbohydrates. Like the other diets, the idea of choosing more low-glycemic index carbohydrates is to control both blood sugar and hunger to promote a healthy weight.
References
- Nutrisystem: Men's Basic Weight Loss Plan
- Zone Diet: Weight Loss
- MayoClinic.com: South Beach Diet
- "Diabetes Care"; 5 Week, Low--Glycemic Index Diet Decreases Total Fat Mass and Improves Plasma Lipid Profile in Moderately Overweight Nondiabetic Men ; C. Bouche; 2002
- "Nutrition and Metabolism"; Comparison of Energy-Restricted Very Low-Carbohydrate and Low-Fat Diets on Weight Loss and Body Composition in Overweight Men and Women; J.S. Volek; 2004
- Glycemic Index: About Glycemic Index
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