The glycemic index is a measure of how quickly carbohydrates are broken down, affecting blood sugar levels. High-glycemic foods are assigned a value of 70 and above (e.g., white bread, baked potato, white pasta, white rice) whereas low-glycemic foods are given a value below 55 (e.g., whole-wheat bread, sweet potato, whole-wheat pasta, brown rice).
A study (New England Journal of Medicine, 2010) in which the participants (N = 773) were randomly assigned to one of five diet plans has determined that the low-carb, high-protein, moderate-fat diet plan (i.e., 40% carbs, 30% protein, 30% fat) was easier for one group of the participants to adhere to for a longer period of time (i.e., 26 weeks) compared to other diet plans. The diet followed was relatively high in protein, low in sugar, high in fiber (increases satiety), with restrictions on portion sizes but not particularly on calories consumed.
Being able to maintain one's bodyweight after having lost poundage is usually the hardest part. A high-protein, low-sugar diet is easy to follow and practical for long-term durations. Stop the madness of trying out the latest trendy diet plan with the pitiful belief that you will lose weight! There is nothing magical about any diet plan out there in the world. The best diet is the one in which you eat the foods you enjoy and is consistent in total daily calories. It is the diet plan that you can follow indefinitely without sacrifice. Start by eating a hearty breakfast high in fiber, complex carbs and protein (protein taken within 30 minutes of waking up can reduce satiety so that you'll eat less Calories later). Eat some food every 2 to 3 hours to maintain blood sugar levels. Avoid a heavy dinner, especially before going to bed. These tips are not hard to employ, especially if you write down the foods you eat. The very act of writing down the foods you eat will get you to carefully consider whether you should put that doughnut, candy bar, or soda into your mouth.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."