The Glycemic Index, or GI, measures the potential effect of a carbohydrate on blood sugar levels. Foods that score low on the GI may help you lose wight by keeping glucose and insulin levels stable. Many popular diets are based on the GI, but MayoClinic.com notes that a major concern with the glycemic index is that it ranks foods in isolation. The way your body absorbs carbs depends on things like how much you eat and how the food is ripened, processed or prepared.
Using the Glycemic Index
The GI ranks food on a scale of 1 to 100 in comparison to pure glucose, which is arbitrarily assigned a score of 100. Foods that score 55 or less are considered low-GI foods and have the least impact on blood sugar. GI diets suggest that most of your carbohydrate choices come from this category. Foods that score between 56 and 70 and medium-GI foods and those that score 71 and above are high-GI foods and should be eaten sparingly. Because fat slow digestion, some high-sugar/high-fat foods, such as chocolate bars, score low on the GI, but aren't very healthy choices. You'll still need to choose high-fiber, nutrient-dense carbohydrates.
The South Beach Diet
The South Beach diet is a low-carb diet that uses the GI to help stabilize blood sugar and reduce cravings, making it easier to follow its low-calorie diet plan and lose weight. Divided into three distinct weight loss phases, the South Beach Diet promotes healthy eating and exercise as a lifestyle change -- not a diet. Foods include high-fiber vegetables, fruits. whole grains. legumes, low-fat dairy products, lean proteins and healthy unsaturated fats, including an emphasis on polyunsaturated omega-3 fatty acids. The South Beach Diet claims that by choosing the "right" carbs, there's no need to count calories, but does make suggestions about portion sizes.
Nutrisystem
Nutrisystem was developed in the early 1970s and has a long-term proven weight-loss success rate. The Nutrisystem program works by delivering pre-packaged meals and snacks directly to your door. There are different plans for men, women, seniors and diabetics; but most average between 1,200 and 1,500 calories daily. Nutrisystem provides 3 meals and 2 snacks daily, but you'll need to supplement the program with fresh fruits, vegetables and dairy products. Nutrisystem also emphasizes the difference between "good" and "bad" carbs and says their meals and snacks are a combination of low-glycemic good carbs, protein and fiber, that are low in fat and sodium.
The Zone
The Zone Diet recommends a carefully controlled ratio of 40 percent carb, 30 percent fat and 30 percent protein. The theory behind the Zone Diet is that hormonal imbalances and inflammation cause weight gain. To lose weight you must eat enough protein to feel satisfied, lower omega-6 fat consumption and choose low-GI carbs that "maintain the hormone insulin in a zone that is not too high, but not too low." Once you're "in the Zone" weight loss naturally occurs because your hormones are in balance.
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