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The Low Glycemic Index DietThe low Glycemic Index Diet (low GI diet) was written by Rick Gallop, a former President of The Heart and Stroke Foundation of Ontario. Gallop claims “if you can understand a traffic light, you’ll understand this diet”. The low Glycemic Index Diet divides food into three groups based on their glycemic index (GI), how fast they cause spikes in blood sugar levels. Gallop separates food into green light, yellow light and red light foods. Glucose is set at a GI level of 100 and all other foods are compared against it. Red light foods should be avoided, yellow light foods are avoided during the initial weight loss phase and eaten occasionally during the ongoing maintenance phase and green light foods should form the basis of your diet throughout. No special foods need to be purchased for the low Glycemic Index Diet. Simply look up where your favorite foods fit in the plan, eat green, sample some yellow and avoid red. Period. Gallop says dieters should expect to lose one to two pounds per week and need not start with a crash diet. While this is a low carb diet it is not as high protein as most of the other diets and encourages dieters to cut fats as well as carbs. He also encourages exercising for 30 minutes each day and eating three balanced meals that include carbs, proteins and fats. Can You Cut these Red Light Foods Forever?According to Gallop, followers of the low Glycemic Index Diet should consider it a lifestyle change that they will adhere to for the rest of their lives, not a diet. It isn’t easy, though. For example consider this “Red Light foods” list: Baked beans w/pork Refried beans Alcoholic beverages Regular soft drinks Bagels Croissants Baguettes Cake Cookies Cornbread English muffins Hamburger buns Hot dog buns But Wait, There's More....Kaiser rolls Melba toast Muffins Doughnuts Pancakes Waffles Pizza Regular Granola Bars Stuffing Tortillas White bread Millet White rice Instant rice Rice cakes Cold Cereals Cream of Wheat Granola More Red Light No, No Foods...Grits Muesli Instant oatmeal Croutons Ketchup Mayonnaise Tartar sauce Cheese Chocolate milk Cottage cheese Cream Cream cheese Ice Cream Whole/2% milk Sour Cream Yogurt Butter Coconut oil Hard Margarine Lard Palm oil Peanut butter Regular salad dressing Tropical oils Vegetable shortening Cantaloupe Dates Honeydew melon And More!Prunes Raisins Watermelon Canned fruit in syrup All dried fruit Applesauce w/sugar All fruit drinks Prune juice Sorbet Bologna Bratwurst Regular eggs Ground beef with 20% fat Hamburgers Hotdogs Pastrami Processed meat Regular bacon Salami Sausages Sushi rolls All canned pasta Couscous Gnocchi Macaroni and cheese Noodles Pasta filled with meat or cheese Alfredo sauces Sauces with sugar Jell-O Potato Chips Candy French fries Well, That Should Trim Your Next Shopping List!That's a selection of the more important Red Light foods identified by Gallop. If you can bear the thought of never eating one of these foods again, then the low Glycemic Index Diet is for you.
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