How to Lose Weight on a Low Carb Diet using the Glycemic Index

The glycemic index is a carbohydrate ranking system. It assigns a number to the foods you eat, and how much they elevate your blood sugar.

Difficulty: Easy

Instructions

Things You'll Need:

• Low glycemic foods list
• Diabetic Cookbook
• Calorie Counter
• Exercise

1. 
   fresh fruit

   Regulating Blood Sugars
   
   The glycemic index is usually recommended by doctors for diabetics as a way of monitoring glucose. It is also an excellent way for dieters in general to watch the foods they eat for blood sugar levels. The glycemic index has become the proven system used after using the complex carbs vs. simple carbs by many diabetics. The Glycemic Index Diet is now recommended by nutritionists and dieticians to their obese patients too. The rating consists of foods with low GI of 55 or below; medium GI 55-59; and high GI of 70 or above.

2. 
   green salad

   Monitor Your Diet
   
   Low glycemic foods are more beneficial to you, as they keep you feeling fuller for longer. Foods that are rated high glycemic will make you feel different. They affect your hormones and metabolism because of your high blood glucose level. The glycemic index is a good way of monitoring your diet, and choosing foods that have a low glycemic index. The theory behind the Glycemic Index Diet is if it works so well for a diabetic, it will work for an obese individual whom uses it for weight control too.

3. 
   market vegetables

   Choose Low Glycemic Foods
   
   The glycemic index is not a simple answer for everyone with a weight problem. The glycemic index is a good tool that you can use in conjuction with counting calories and exercise. There are many diets on the market today, but the most popular are the Low Glycemic Impact Diet, Nutrisystem Nourish, and South Deach Diet. Eat healthy foods that have a good nutritional balance and have a low insulin level.
   
   Some foods you may eat are:
   • Oatmeal, barley and wheat in Breakfast cereal
   • Wheat flour, grinding flour, and sourdough starter in Breads
   • Eat fruit and vegetables
   • Eat pasta and fewer potatoes
   • dressing of oil and vinegar with green salad

4. 
   aerobic exercise

   Benefits of Keeping Your Heart Healthy
   
   It doesn’t matter what shape you are in eating healthy, and cooking healthy recipes will be beneficial to your health. Eating low carb meals puts you at a lower risk for a heart attack or stroke. A diet using the glycemic index is beneficial to your heart lowering the hdl cholesterol and triglycerides levels. You will have more energy after losing weight. Glucose goes to the bloodstream slower because you are eating low sugar foods, and feel better.

Tips & Warnings

• Use the glycemic index with foods you eat
• Pay attention to the rating given for foods in your meal
• Can use calorie counting and exercise with the glycemic index
• Test your blood insulin levels regularly if you are Diabetic
• Tropical fruits have a higher sugar value than other fruits
• See your doctor if you have any problems.

Resources

• http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

[survivoryea]

on 11/11/2009 Good tips for dieting using the Glycemic Index-thanks 5*