Nov 25, 2010 Carol Ryan
Here is a diet that actually works. A new study carried out by a team of researchers in Copenhagen shows that the G.I. diet is the most effective for dieters looking to lose weight and keep it off long term. This high protein, low GI diet came out on top when compared to other popular diets in the study.
The good news is that dieticians actually like this diet - it is far healthier than most of the fad diets on the market.
What Does GI Stand For?
GI stands for "glycemic index". The diet is based on the idea that to lose weight you should reach for foods that have a low GI value. The glycemic index measures the speed at which foods are broken down in the body to form glucose - the body's source of energy.
The index runs from 0 to 100 and it tells us whether a food raises the blood sugar levels by a small amount, moderately or dramatically.
Low GI foods measure in at 55 or less
Medium GI foods are 56 to 69
High GI foods measure 70 to 100.
How do you find out where foods fall on the scale? There are various books and websites which list the glycaemic values of different types of foods. One of the most popular books on the GI Diet by Rick Gallop categorises foods with a traffic light system - advising dieters to steer clear of foods marked "red", eat the "yellow" foods moderately and eat as much as you like of the "green" foods.
The really good news is that milk chocolate has a low GI.
What Happens in the Body When we Eat High GI Foods?
Take a bowl of Coco Pops as an example. Coco Pops have a very high GI value. They are digested rapidly, releasing a fast burst of energy which quickly subsides and is followed by a slump. This slump makes people reach for more food and if the pattern continues, they will quickly gain weight from overeating.
High GI foods have a dramatic effect on blood sugar levels. They leave us feeling hungry soon after eating them and cause strong cravings for more food.
Why Are Low GI Foods Good For Weight Loss?
Low GI foods are broken down quite slowly in the body. Because of this they supply a slow, steady source of energy.
A low GI breakfast like porridge or All Bran will keep you feeling fuller for longer and much less likely to snack. These foods should make up the bulk of your diet.
The GI Diet has another advantage - dieters have been amazed at how it helps to control cravings for food. That terrible craving for something sugary that kicks in and just cannot be ignored? This is the best way to control it.
Dieters who follow the GI Diet find that their desire to snack or overeat is greatly reduced and that they are naturally taking in fewer calories.
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