The glycemic index, or GI, measures the potential effect a carbohydrate has on your blood sugar level. The higher a food scores on the GI, the faster your body will produce glucose and the higher you blood sugar level will rise. The GI can be a useful weight loss tool when combined with a low-calorie diet and exercise program. Talk to your doctor before starting a new diet.
The Glycemic Index
The glycemic index can help you regulate glucose and insulin production, ending the negative cycle of high and low blood sugar. Because foods low on the GU tend to be high in fiber, they digest more slowly -- releasing a steady stream of glucose into your bloodstream rather than spiking glucose levels quickly. Only foods that contain carbohydrates can be scored on the GI; protein and fats do not have a GI score. The majority of your diet should be low-GI foods, which score 55 or less on the glycemic index. The GI isn't a perfect tool -- foods that have a high fat content such as ice cream or chocolate may technically be low-GI foods. You'll still need to choose nutrient dense foods.
1,200 Calories and Metabolism
To lose weight you need to consume fewer calories than you need -- creating a calorie deficit. But your body needs a certain number of calories to function; if it doesn't get those calories, your metabolism slows down to conserve energy. This is a biological survival mechanism that kept people alive in times of famine. According to the National Institutes of Health, the magic number is 1,200 -- women need a minimum of 1,200 calories to maintain normal metabolic function. Eat fewer calories and your metabolism slows -- which will stall weight loss. Men need at least 1,500 calories daily.
1,200-Calorie Low-GI Diet
A low-GI diet is not a low-carb diet. A low-GI diet emphasizes eating a certain type of carbohydrate, mainly complex carbohydrates high in fiber and low in starch and sugar. Most of your carbohydrates will be non-starchy vegetables, low-sugar fruits, legumes and whole grains -- although even some whole grains will be limited. The USDA 2010 Dietary Guidelines say that between 45 and 65 percent of your calories should come from carbohydrates. So between 540 and 780 of your calories will come from low-GI carbs. Between 20 and 35 percent, or 240 and 420 calories, should come from fat. Your protein intake should be 10 to 35 percent -- 120 to 420 calories daily.
Calories and Weight Loss
It takes a 3,500-calorie deficit to lose 1 lb. The fewer calories you eat and the more calories you burn through physical activity will speed up weight loss; but only to a certain point. It's important to note that a 1,200 calorie diet is very low in calories. If you're only eating 1,200 calories and exercising regularly, you may not be getting enough calories. You may need to increase calorie consumption to compensate for calories burned. Talk to your doctor before beginning such a low-calorie diet to make sure it's appropriate for you.
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