Weight loss diets and fads are nothing new. As the population gets heavier, people are willing to try just about anything to lose weight. It's common knowledge that being overweight is detrimental to your overall health, yet so many people seem to struggle when it comes to weight loss. Some people have success by following the glycemic index when choosing which foods to include in their daily diet. Several commercial diets base their programs on different elements of the glycemic index, and while results aren't always perfect, it does provide certain weight loss benefits.
The glycemic index is a rating system that designates a numerical value to different foods based on how quickly they cause your blood sugar to rise after you eat them. The numbers range from 0 to 100, with pure glucose at 100 and all other foods based on that number. Foods that are higher on the glycemic index cause spikes in blood sugar and subsequent surges in insulin that can cause a host of different problems, including weight gain. These foods include white pastas and rice, soda pop, candies, cookies and other sweetened foods that are generally considered unhealthy. The body processes high glycemic foods quickly and the sugars enter your bloodstream faster, causing a surge of insulin shortly after they're eaten.
Opinions vary on the validity of some of the commercial diets that follow the glycemic index, but by basing your diet even loosely on the numbers, you're sure to boost your weight loss potential a few different ways. First, by choosing foods lower on the glycemic index, which are typically foods with a rating of 55 or less, you're likely to include lower calorie choices like leafy greens, carrots, beans, whole grains and lean meats in your diet. Many of the foods that are lower on the glycemic index are also higher in fiber and contribute to weight loss by helping you to feel full for longer. And since your blood sugar will remain more stable throughout the day, you'll avoid the spikes and drops that result in sugary junk food binges in the middle of the afternoon.
The key to losing weight by following the glycemic value of the foods you eat is to keep your fat content and overall calorie count in check each day. A fatty piece of hamburger covered in cheese won't rate too highly on the glycemic index, but it will boost your saturated fat and cholesterol count for the day. Avoiding processed foods and making more natural choices with your diet will also help you avoid chemicals and hidden calories that can hinder your weight loss efforts. If you focus on whole grains, fresh fruits and vegetables and lean sources of protein like eggs, chicken and beef, you should be able to make a dent in your weight loss goals. As part of an overall program with the exercise factor added in, you can lose weight consistently to reach your goals.
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