There are hundreds of weight loss programs and plans to choose from, and it can be hard to pick the right one. Some diet plans restrict certain food groups or replace meals with shakes and bars, both of which can create feelings of deprivation. A good weight loss plan is one that allows a wide variety of foods and does not lead to feeling hungry all the time. Given this, following a diet based on the glycemic index, may be the right choice for some. However, it is always best to check with a health care provider before starting any new food program, to ensure its safety.
Identification
The glycemic index is a system that assigns a numerical value to foods, based on how fast they are digested and how quickly they raise blood sugar levels. All foods consumed are eventually broken down into glucose to be used by the body for energy. Foods that have a high glycemic index are digested quickly and tend to cause a spike in blood sugar levels. Consumption of high glycemic foods has been linked to diabetes, heart disease and obesity, states the Harvard School of Public Health. In contrast, foods with a low glycemic index are digested slowly and keep blood sugar levels more even. However, glycemic index should not guide food choices alone, because some foods can have a low glycemic index, but not be healthy, such as some types of candy bars.
Considerations
According to MayoClinic.com, one big drawback with using glycemic index alone as a dieting tool is that it does not advocate watching portion control or counting calories. It simply identifies carbs that help to control blood sugar levels. In addition, this type of diet can be hard to follow, as foods do not list the glycemic index on their packaging. This makes it necessary to research all food and beverages consumed. In addition, there are not enough studies to prove following a glycemic index diet is any more effective than watching calorie intake.
Benefits
Including low glycemic index foods in an eating plan can have some benefits. Controlling blood sugar levels can reduce the risk of obesity, heart disease and diabetes, reports MayoClinic.com. Also, since low glycemic index foods are digested slowly, they can create feelings of fullness, which in turn may lead to eating fewer calories. In contrast, high glycemic foods, which cause a spike and drop in blood sugar levels, may create periods of excessive hunger and cravings for sweets. If healthy low glycemic foods such as fruits, vegetables and whole grains are chosen, the glycemic index can be a helpful tool in the weight loss battle.
Solution
If you want to lose weight, less calories need to be consumed then are burned. This holds true no matter what type of food is eaten, reports the Centers for Disease Control and Prevention. Excess calories, whether they be from fats, proteins, carbohydrates or high or low glycemic index foods, will eventually be stored in the body and lead to weight gain. The most successful weight loss plan is one that encourages healthy eating from a wide variety of foods while reducing caloric intake. The plan should encourage slow weight loss of one to two pounds per week. Cutting back on calorie intake, needs to be combined with regular physical activity, to boost metabolism and increase the number of calories the body burns off.
