The glycemic index measures the potential of carbohydrates to raise blood sugar. Only carbohydrates increase your glucose levels -- fat, fiber and protein slow down the absorption of sugar into your bloodstream. Many popular diets are based on the theory that eating foods low on the glycemic index will lead to weight loss, but your diet is only one part of a successful weight loss program -- it's also important to exercise, stay hydrated, get enough sleep and reduce stress levels.
The South Beach Diet
The South Beach Diet is divided into three phases. The first phase lasts two weeks and is the most restrictive part of the diet, designed to jump-start your weight loss by eliminating almost all carbohydrates. More foods are added during the other two phases. The South Beach Diet claims to be a flexible lifestyle -- not a diet -- that will help you lose weight and lower your risk of type 2 diabetes, heart disease, high cholesterol and high blood pressure.
The emphasis is on eating low-GI carbs that are very high in fiber, such as vegetables, fruits and a limited amount of whole grains, combined with lean protein choices such as chicken and shellfish. Mono- and poly-unsaturated fats, such as olive oil and avocados are eaten, instead of saturated fats, such as butter.
Nutrisystem
Developed 30 years ago, Nutrisystem is a meal-delivery plan that offers packaged, pre-cooked, portion-controlled food right to your door. You will need to supplement your Nutrisystem delivery with fresh fruits, vegetables and dairy. The Nutrisystem program encourages you to eat five to six small, low glycemic index meals every day. Eating frequent small meals will stabilize your blood sugar, eliminate cravings and boost your metabolism to help you burn more calories.
Sugar Busters!
"Sugar Busters!" was one of the first low glycemic index diets, originally published in 1995. Sugar Buster's nutritional theory states that eating foods which quickly raise your blood sugar causes your body to produce too much insulin. Excess insulin causes your body to store both dietary fat and sugar as fat, leading to weight gain. The Sugar Busters diet encourages you to eat three meals and appropriate snacks consisting of high fiber vegetables, fruits and whole grains; low fat dairy and lean meats. Late night snacking is discouraged to avoid producing insulin before you sleep.
Do Low Glycemic Index DIets Work?
Low GI diets may help you lose weight because stabilizing your blood sugar can reduce your food cravings; they might help you lose weight because low-GI foods tend to be high in fat or fiber -- which slows digestion, helping you feel full longer and perhaps eat fewer calories. But it's important to make healthy low-GI food choices. Any food with a GI score less than 55 is considered to be a low-GI food. That includes almost all vegetables, most fruits and a few types of whole grains. But because of their high fat content, it also includes Snickers bars and Peanut M&Ms. Losing weight may be a simple matter of burning more calories than you consume, but a healthy, balanced diet will truly help you look and feel your best.
