Glycemic Impact Diet Plan

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Overview

HealthNews Score

4/6

Strong, proven philosophy

4/6

Exercise component

3/6

Overall Food Program

4/6

Overall Ease of Use

4/6

Overall Cost

5/6

User Score

6/6

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3

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Glycemic Impact Diet is based on the glycemic index, which is a ranking system of how carbohydrates affect the glucose levels in the blood.

Introducing The Glycemic Impact Diet. Lose 10 Pounds in 5 weeks

Originated and popularized in Europe by Rick Gallop, the Glycemic Impact Diet is now one of the popular weight-loss programs offered by eDiets. The diet is based on the glycemic index, which is a ranking system of how carbohydrates affect the glucose levels in the blood. Ingesting foods that have high GI levels cause our blood glucose and insulin levels to peak and valley, causing cravings and overeating, while those that have a low GI level allow the levels to remain relatively unchanged, with less rise and fall. Eating foods that have a low GI level is better for your overall health, minimizes cravings—particularly sugar and sweets, and can reduce the incidence of heart disease and diabetes.

(1) Basic Diet Tenets/Nutritional Philosophy

The glycemic index (GI) ranks food values on a 0-100 scale. High GI scores are 70 and above, mid-range GI scores are 56-69, and those considered low GI are below 55. The Glycemic Impact Diet takes into consideration not only the GI score but also the amount of carbohydrates in a specific food, which results in what is called a glycemic load. This is much like low-carb diets take into consideration the total carbs but subtract out fiber or specific types of sugars to provide you with a net carb rating.

This diet is considered good for those with pre-diabetes and diabetes, those who overindulge in sweets, have mood swings, and are low on energy.

eDiets has an in-depth site on diets, including the Glycemic Impact Diet. You can find a personalized meal plan, dietician support, fitness guidance, recipes and community support.

(2) Exercise/Fitness Component

This diet does not have a specific fitness component. But, eDiets does offer a monthly membership plan that includes a fitness component and have access to a personal trainer online, as well workout plans and videos. You can purchase fitness equipment and DVDs on the eDiets site, as well.

Introducing The Glycemic Impact Diet. Lose 10 Pounds in 5 weeks

(3) Food

This diet requires five meals per day: breakfast, lunch, afternoon snack, dinner and a late-night snack. The meals balance unrefined carbohydrates with lean proteins, limits sweets and increases fiber consumption. You will get 40% of your calories from low glycemic impact carbohydrates (grains, legumes, pasta, veggies, fruit, nuts), 30% from lean proteins (fish, chicken, some beef and pork, as well as vegetarian options), and 30% from healthy fats (nuts, fish, avocado, olive oil). Getting used to figuring out the glycemic load may take some time.

There are a wide variety of foods that you can choose from on this diet. The primary source of your food will be the grocery store, meaning, planning, buying and preparing your own meals. There is not a lot of commercially frozen and prepared foods that fit this diet.

Sample menus, personalized menus, recipes and shopping lists are available to members of eDiet.

(4) Ease of Use

Once you figure out how the site works, and complete your diet and fitness assessments, the site does most of the work for you. There is a learning curve to the glycemic load, what to eat and learning new recipes, but over time that will become easier. Diet and fitness plans are assigned, and meal plans provided. A dietician and personal trainer are available, as are live chats and forums to answer specific questions.

(5) Cost (per month)

Membership: $20/month (on special), plus additional cost for fitness component

Food: negligible change to food/shopping budget

Other: Cookbook, fitness DVDs and equipment

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