Blood sugar levels affect many bodily functions, including insulin production and insulin resistance. Continual spikes in blood sugar levels are thought to contribute to major health issues, such as diabetes, heart disease and obesity. Diets designed to maintain steady blood sugar levels are developed around the Glycemic Index. The GI ranks foods according to their effect on the release of sugar into the bloodstream over time. The GI scale ranks foods from 1 to 100. Foods with a low GI digest more slowly, release sugar more steadily and promote weight loss through hunger management.
Step 1
Establish a weight-loss goal. Weigh yourself. Take the measurements of your waist, hips and upper arms. Record your weight and measurements in a journal. Write your desired, healthy weight at the top of the page.
Step 2
Consult a dietitian or follow a low-glycemic diet plan developed by a credible doctor or nutritionist. Dr. Jennie Brand-Miller and colleagues developed a comprehensive low-GI diet plan for weight reduction and weight maintenance. According to Dr. Brand-Miller's book, "The Low GI Diet Revolution," increasing foods from the low-GI and avoiding foods that are high on the GI levels out blood sugar and reduces hunger.
Step 3
Eat three meals a day plus low-glycemic snacks. Make certain each meal contains at least one low-glycemic food, such as nuts, lentils, fruits, vegetables or whole grains. The addition of at least one low-glycemic food to each meal increases digestion time and maintains a steady blood sugar level, reducing hunger.
Step 4
Study a comprehensive glycemic index list of foods. The Lifetime Fat Loss website provides a downloadable copy of low- and high-glycemic foods. Comprehensive lists include brand-name processed foods, such as Coca-Cola, and fast-food restaurant items, as well as fresh, canned, prepared and frozen foods.
Step 5
Record the foods you eat and drink each day in your journal. Do not leave out anything. Weigh yourself daily. Take measurements weekly. Record your progress.
Tips and Warnings
- Exercise and stress reduction are part of any lifestyle change designed to control and maintain a healthy weight.
- Consult your physician before beginning any weight-loss program.
Things You'll Need
- Journal
- Tape measure
- Weight scales
- Low-glycemic diet plan
References
- Weight Loss Resources; The GI Diet Under the Spotlight; Juliette Kellow
- MayoClinic.com; Glycemic Index Diet: What's Behind the Claims; August 2011
- "The Low GI Diet Revolution: The Definitive Science-Based Weight Loss Plan; Jennie Brand-Miller, et al.; 2004
- Harvard Health Publications: Glycemic Index and Glycemic Load for 100+ Foods
