Glycemic Index Diet

There are many variations of the low carb diet available today. Many variations have tried experimenting with different low carb dieting techniques to improve the effectiveness of low carb dieting. One popular version is the glycemic index diet.

Written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario, The Glycemic Index (GI) Diet claims, “if you can understand a traffic light, you’ll understand this diet”.

Gallop divides food into three groups based on their glycemic index, how fast they cause spikes in blood sugar levels. He separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it.

In the glycemic index diet red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout.

No special foods need to be purchased. Simply look up where your favorite foods fit in the plan, eat green, sample some yellow and avoid red. Period. Gallop says dieters should expect to lose one to two pounds per week and need not start with a crash diet.

While this is a low carb diet. the glycemic index diet is not as high protein as most of the other diets and encourages dieters to cut fats as well as carbs. He also encourages exercising for 30 minutes each day and eating three balanced meals that include carbs, proteins and fats.

According to Gallop, followers of the GI diet should consider it a lifestyle change that they will adhere to for the rest of their lives, not a diet. It isn’t easy, though. For example consider this “Red Light foods” list and note all of the “good eats”: SEE BELOW:

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Baked beans w/pork
Refried beans
Alcoholic beverages
Regular soft drinks
Bagels
Croissants
Baguettes
Cake
Cookies
Cornbread
English muffins
Hamburger buns
Hot dog buns
Kaiser rolls
Melba toast
Muffins
Doughnuts
Pancakes
Waffles
Pizza
Regular Granola Bars
Stuffing
Tortillas
White bread
Millet
White rice
Instant rice
Rice cakes
Cold Cereals
Cream of Wheat
Granola
Grits
Muesli
Instant oatmeal
Croutons
Ketchup
Mayonnaise
Tartar sauce
Cheese
Chocolate milk
Cottage cheese
Cream
Cream cheese
Ice Cream
Whole/2% milk
Sour Cream
Yogurt
Butter
Coconut oil
Hard Margarine
Lard
Palm oil
Peanut butter
Regular salad dressing
Tropical oils
Vegetable shortening
Cantaloupe
Dates
Honeydew melon
Prunes
Raisins
Watermelon
Canned fruit in syrup
All dried fruit
Applesauce w/sugar
All fruit drinks
Prune juice
Sorbet
Bologna
Bratwurst
Regular eggs
Ground beef with 20% fat
Hamburgers
Hotdogs
Pastrami
Processed meat
Regular bacon
Salami
Sausages
Sushi rolls
All canned pasta
Couscous
Gnocchi
Macaroni and cheese
Noodles
Pasta filled with meat or cheese
Alfredo sauces
Sauces with sugar
Jell-O
Potato Chips
Candy
French fries

As you can see, there are quite a lot of no no's on the glycemic index diet, including a number of foods that might be available on other diet plans.