Good for Maintaining Weight Loss

The immediate effect of carbohydrates on sugar level is measured through GI, or glycemic index. The concept was developed by a research team at the University of Toronto when they looked for foods which were best suited for people with diabetes.

The measure of whether a certain food has high or low glycemic index is based on the speed at which the carbohydrates get released into the blood stream. A certain food has a low glycemic level when carbohydrates break down slowly and the glucose is gradually released into the bloodstream.

These measurements were found by monitoring a person’s blood sugar after eating specific foods. The ranges of glycemic index range are as follows:

• Low GI = up to 55
• Medium GI = 56 – 69
• High GI = 70 or more

A diet that is based on consumption of low GI food is called a low glycemic index diet, or sometimes called a South Beach diet. This isn’t just for people who have diabetes, though, because you basically replace the kind of carbohydrate you take in by replacing high glycemic foods with items that have a lower, healthier, index score.

The whole diet plan goes through three processes; it starts off with eating three balanced meals a day in two weeks. This part makes you consume low glycemic index foods and helps you get used to a healthier food lifestyle. As with every diet, this is usually the hardest.

The next phase of the low GI diet does not have a time limit, because it lasts for as long as you have not reached your ideal weight. There are factors such as the way your body reacts to the food, and how strictly you follow the diet plan.

For the third and last part of the diet: this starts after you have reached the weight you wanted, and are ready to maintain. Generally it’s not as strict as the first two parts, but this part of the diet doesn’t end.

Don’t be surprised when your weight fluctuates, even when you’re following your low glycemic index diet. Just adjust what you are eating, and remember to exercise regularly. Some low glycemic foods are low-fat yogurt, artichokes, and other vegetables; these have a 14-15 GI rating. We go up higher (22-39 GI) with milk, apricots, and carrots. Going nearly to foods with an average GI (41-46 GI), we have apple juice, white sauce spaghetti, and lentil soup.

It goes without saying that maintaining the weight you’ve lost through discipline requires more discipline. But remembering the simple fact that you need to keep track of low glycemic foods should be easy. The Internet is a storehouse of information! When in doubt, look up the food you have in mind to check it’s GI rating. http://www.gifoundation.com is a great, research backed, site that provides quality information to help maintain your blood glucose levels.