The low glycemic diet is a popular form of dieting that is quickly becoming popular in the world of dieting. Unlike many restrictive diet plans, the low glycemic diet is more of a lifestyle change than a regular diet. Similar to many low carbohydrate diets, this one works to restrict the kinds of carbohydrates you eat rather than the amount. This diet is recommended by many doctors as a safe and effective method to lose weight.
Concept of the Glycemic Index
The glycemic index (GI) rates foods based on how slow the carbohydrates in each food enter your bloodstream. The scale ranges from 1 to 100. People adhering to a low glycemic diet typically do not eat foods with a GI higher than 50, although, this can be averaged between high- and low-GI foods in a meal to form a 50 GI score for an entire meal.
Losing Weight on the Low Glycemic Diet
Here are some key components to losing weight on the low glycemic diet:
- Replace as many high-GI foods with lower-GI food alternatives in your diet.
- Eat low-GI whole grains over refined grains whenever possible.
- Control your portions – even if the meal contains low-GI foods, large portions always create a higher blood glucose response than smaller meals.
- Reduce the impact of any high-GI food by pairing it with one with a lower GI rating.
- Incorporate at least one low-GI food into each meal. Pair any high-GI food with a protein or fat to slow its effects.
By following these simple tips, you can begin losing weight on a glycemic diet almost immediately.