As the low-carb diet came out of favor, the G.I. Diet came into favor.
What could be the hottest diet to hit the weight loss circuit in 2005, the G.I. Diet measures foods based on their Glycemic Index. This means the speed at which foods are broken down to form glucose. Saturated fat and processed foods are substituted with complex carbohydrates. In addition to controlling a person's appetite, a G.I. diet helps control the appetite and help to fight off hunger.
Foods with a low G.I. ranking are responsible for slower digestion and absorption. These traits result in gradual rises in blood sugar and insulin levels, which has proven health benefits. By balancing unrefined complex carbs with lean protein and healthy fat, it's easier to keep blood sugars stable and boost energy.
The diet is a balance of protein, carbs and healthy fats. But be prepared to cut out candy, cookies, cakes and other foods that are high in sugar. Unlike other low-carb diets, the G.I. diet focuses on quality not quantity. Instead of unrefined carbs, it calls for individuals to consume whole oats, brown rice, whole grain breads and snacks. Whole grain foods require more time to digest so the body feels fuller for a longer period of time.
Foods are assigned a G.I. value on a scale of 0 to 100. Pure glucose has a G.I. value of 100. Foods with a high Glycemic Index break down fast, causing the body to feel hungry not long after eating. Processed foods made with white flour have high G.I. levels.
Some low G.I. foods include fruits, vegetables, nuts, legumes, whole grains, lean meat/fish and low-fat dairy. Based on the G.I. level of foods, they are broken down into three colors. Red light foods are ones you shouldn't consume. Yellow light foods should be eaten on occasion. Your diet should be comprised of green light foods.
Two green light foods, roasted peanuts and low-fat yogurt, have a G.I. value of 14, while mashed potatoes and white bread have a G.I. value of 70. A G.I. table can help you keep tabs on the foods you should be eating. Green light foods have a G.I. of 55 or less. Yellow light foods have a G.I. of 56 to 69 and red light foods have a G.I. from 70 to 100.
Following a G.I. diet will do more than just help you lose weight. It will lower your risk of heart disease, diabetes, stroke and cancer. You won't go hungry or feel deprived, especially when you're eating pecan brownies, chicken jambalaya, grilled pesto salmon with asparagus and other mouth-watering meals.
Expect to lose 1 to 2 pounds a week when following the G.I. diet. You'll also notice that although the pounds might come off slowly, your clothes will fit better in no time.