Here we present a few practical tools and tips for low GI dieters. These are designed to help you in planning and implementing a successful low glycemic diet, and achieving healthy and realistic diet goals
Achieving successful weight loss through the use of a low glycemic index diet involves some basic changes to the way one aproaches all aspects of food choices and eating patterns.
This section of our website is aimed at helping the low GI dieter make the right choices when adjusting to this new way of life.
Here, we consider several main aspects of smoothly and successfully making the transition from your “old” to “new” (low GI) dieting habits.
Is A Low Glycemic Diet Right For Me?
Despite an overabundance of telemarketing claims to the contrary, there is no such thing as a “one size fits all” optimal diet. Everyone differs according to genetic makeup, environment, age, and a host of other factors that come into play in the physiology of a person at any given time in their lives.
So, before embarking on a low glycemic index diet program, you should first determine if such a plan is right for YOU.
An excellent source of information directly related to this key question is a book entitled The Metabolic Typing Diet by William Linz Wolcott. This book includes (among other information) a simple self-test to help you determine what type of diet (e.g., high protein, balanced, high-carb) best fits your current metabolism.
If you are exhibiting signs of insulin resistance and are regularly eating high glycemic foods, then the low glycemic approach to weight loss might be right for you.
Regardless, you should check with your personal physician before embarking on a low glycemic (or any other new) dietary regime.
Is “Low Glycemic” The Same As “Low-Carb”?
Absolutely NOT. By definition, the primary focus of so-called “low-carb” diets is reducing (or nearly eliminating) the total amount of carbohydrates consumed. Caloric intake is largely disregarded.
In contrast, low glycemic dietary programs:
- Focus upon eating a balanced combination of foods in moderation, including adequate intake of carbohydrates
- Pay careful attenttion to total caloric intake
It is worth noting that some researchers have concluded that even though strict low-carb diets (such as the Atkins Diet) increase the rate of weight loss when compared to low glycemic diets, they (e.g., Atkins Diet, etc.) also exhibit the potential for increased mortality.
Weight Loss Basics: Quantity Still Counts
Will simply switching to mainly low glycemic foods enable me to achieve my weight loss goals?
The answer, in a nutshell, is a resounding “NO”. There is more to losing weight on a low GI diet than simply switching “bad” carbs for “good” carbs. Eating “low glycemic” foods may go far to help to stabilize blood sugar levels, but this “tactic” alone does not guarantee weight loss.
Foods that are low on the glycemic index still contain calories. In fact, many foods with negligible glycemic impact are very calorie-dense (e.g., fried pork rinds, cheeses, nuts, no-sugar-added ice cream, etc.)
Obviously then, as with any balanced diet – moderation is also key; both the quality AND the quantity of foods consumed matter. Ignoring this basic priciple will generally thwart your efforts towards long-term weight loss.
Planning and Commitment: Keys To Success
In order to successfully lose weight and achieve optimal health over the long-term, you should proceed by first doing some initial planning.
Long-term healthy weight loss through low glycemic dieting involves a commitment to three basic tasks: (1) setting realistic weight goals, (2) exercising regularly, AND (3) using low glycemic foods in the context of a trustworthy, well-designed low GI diet program.
To get started translating these objectives into a practical weight loss regime, begin by finding your own personal answers to three key questions:
- What is the “optimal” weight for my height and gender?
- What’s the best low GI diet program?
- What is the best weight loss exercise program?
The links provided (above) will guide you to some practical weight loss “tools” that will help you in planning your own personalized weight loss program while using low glycemic foods.