The glycemic index is a measure of different foods and their effect on your blood sugar level. Diets based on the glycemic index such as Nutrisystem, work under the assumption that foods which control your blood sugar level also cause weight loss. The index is especially used by those with diabetes.
Glycemic Index and Weight Loss
The fundamental thinking of any glycemic index diet is that foods with a high index rating are digested rapidly by the body and cause spikes in blood sugar levels. Foods with a low index rating are said to be absorbed by the body more slowly and gradually allowing you to feel full for longer and help reduce your caloric intake.
Breakfast
Have a bowl of any type of bran, oat or barley cereal with milk. Have an apple or a fresh grapefruit on the side. Foods such as waffles and pancakes should be avoided as they, along with syrup, have a high glycemic index rating. Avoid all processed white flour offerings such as muffins, donuts and bagels as well.
Lunch
Have a peanut butter sandwich on whole wheat bread, with a glass of milk or fruit juice with no added sugar. On the side, have a handful of fresh cherries and a cup of low-fat yogurt. Avoid foods such as macaroni and cheese and pizza as well as sides such as pretzels or potato salad which have a high glycemic index rating.
Dinner
While pasta is not completely forbidden, only whole wheat spaghetti noodles should be employed. Tomato sauce has a high glycemic index rating -- enjoy your noodles with pesto or clam sauce. Have a side of green beans, green peas or kidney beans with a glass of water or milk with your dinner. Potatoes, a common side at dinner, should be avoided.
Snacks
Snacks should primarily include fruits and vegetables such as broccoli and carrots or apples and cherries. Pretzels, bagels, potato chips and bread sticks should be avoided. Soft drinks should also be avoided. Natural canned fruits, beef jerky and oatmeal are good snack options. A milkshake with peanut butter made without sugars would be another smart low glycemic index option.
