The Glycemic Index, one of the diet plans that work, is based on foods that have been ranked 0-100 for the way they impact your blood sugar levels when being consumed and digested.  Foods that are digested and release sugar slowly have a low Glycemic Index (GI), whereas foods that digested and release sugar quickly have a high GI.  This diet also focuses on reducing fat consumption in your food choices.

Dieters following this diet are encouraged to eat foods with a low GI to feel full and satisfied for a longer period of time.  These foods tend to be lower in calories as well.  Basically it is suggested to swap the high GI foods you are currently eating for low GI foods.  This simple change will help consume less food and calories since you are replacing foods that ultimately leave you hungry sooner in the day.  This is why the Glycemic Index diet is one of the diets that work.

Here are a few examples of high GI foods you currently eat with suggested low GI replacements:

* eat wholegrains and unrefined flour instead of refined flour

* eat barley, bran and oats instead of sugary cereals

* eat more fruits and vegetables (except potatoes) instead of high GI snacks

This diet is beneficial for those with diabetes, high blood pressure, high cholesterol levels and other cardiovascular disease.

One thing to consider is the “Glycemic Load (GL)” of food.  To determine the Glycemic Load you should use this formula: GL = GI x the amount of carbohydrates divided by 100.  The GL takes into consideration the quality of the food as well as the quantity.  Some dieters find the GL more helpful in their Glycemic Index diet and other stick to the GI.  One concern with using the GL is that the calculation may distort the concept of this diet.  If you are looking at a type of food that has a higher GI than what you should be eating but a low quantity of carbohydrates then you are not getting the full benefits of the Glycemic Index diet, also these foods often times are high in fat.

You should try to eat at least one low GI food at each meal.  Of course the more you eat the better the impact to your blood sugar levels.  Also, your plate should follow these percentages 40% complex carbohydrates (whole grain cereals and bread, most fruit), 30% lean proteins (fish, chicken, tofu) and 30% healthy fats (avocado, nuts, olive oil).

The Best Diets That Work Overview

Low cost – Initial investment in a few books that explain the Glycemic Index diet and have GI Food Lists.

High time – Your investment is in research and making determination of GI ranks in all foods consumed.

Self discipline – You need to be able to keep track of GI for the foods consumed as well as follow the guidelines presented in this diet without formal accountability.

Weight loss – This diet is suitable to lose a few to a lot of pounds over a period of time and will aid in keeping off what you lost.

Long term – Once you are familiar with the GI of various foods and have adjusted your eating habits to focus on these types of food this is categorized as easy diets that work.

Other – Some food packages now list their GI which will help you make decisions while on this diet and developing appropriate food choice habits.