The glycemic load diet controls glucose levels to reduce food cravings. It suggests eating foods with a low glycemic index, which are slowly digested and have little impact on blood glucose levels. The diet includes whole grains, lean proteins, and restricted caloric intake. Created by Dr. Robert Thompson, weight loss averages one to two pounds per week.
The glycemic load diet is an eating style that aims to control glucose levels in the body, in order to control food cravings. Carbohydrates are the easiest form of fuel for the body to digest, but simple carbohydrates tend to raise glucose levels quickly and then quickly drop them again. Rapid drops in glucose levels cause cravings. The glycemic load diet includes foods that help slow down digestion and glucose drops to eliminate the intense hunger often associated with rapidly falling glucose levels.
Glycemic load measures the effect of food on blood glucose levels. High glycemic load numbers mean faster energy metabolism and more chance of cravings. Foods high in simple sugars, such as baked goods and sweet fruits, such as strawberries and watermelon, have a high glycemic load index.
Experts refer to glycemic load numbers as the glycemic index. The glycemic load diet generally suggests eating foods that have a low glycemic index. These foods are slowly digested and tend to have very little impact on blood glucose levels. Slow-digesting foods also provide the body with energy for longer periods of time, unlike fast-digesting foods with high glycemic index numbers.
Low glycemic load diets generally include carefully measured food portions, restricted caloric intake, and whole grains. Lean proteins are also allowed on the glycemic load diet. The following suggested servings based on the food pyramid are allowed, but foods must fall within the low to moderate glycemic load index.
Foods with a low glycemic load have an index of 10 or less. Moderate foods range from 11 to 19. High glycemic load foods will measure 20 or higher. The glycemic load diet does not restrict carbohydrates, so it cannot be called a low-carb diet. Instead, whole grains and complex carbohydrates are swapped out for the simple carbohydrates typical of a Western diet.
Dieters are generally not given a specific total number to aim for while on the glycemic load diet. For example, reaching a total glycemic load of 500 per day is not a requirement or stipulation. Caloric restriction is the foundation of weight loss. It is also suggested to add 20 to 30 minutes of exercise every other day to increase calorie burning and muscle mass.
The glycemic load diet was created by Dr. Robert Thompson. Dr. Thompson is a cardiologist and has also written books dedicated to managing diabetes through diet, and a cookbook that works with the glycemic load diet. Weight loss on the plan averages one to two pounds (0.45 to 0.90 kg) per week.
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