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Low Gi Diet or Low Carb Diet � Which One Is Best?

by: Lee Dobbins

These days, most everyone has heard of low carb diets such as the South Beach and Atkins diet but the GI or glycemic index diet is a fairly new name on the diet scene.

While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.

A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.

Although a low GI diet might be new to you, it has actually been around since the 1970�s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates � �good carbs� have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). �Bad carbs� have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.

In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really can�t fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.

While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low gi.

So which diet is best?

Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a gi diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low gi. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.

About the author:

Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.

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Why Your Diet May Not Be Working!
by: Nishanth Reddy

Jennifer, a middle-aged single mother with one six-year-old daughter, has been skipping sweets for a few weeks now. She�s also become a stickler for portion control. She feels as if she�s eating less than ever, and she�s been diligently exercising for an hour at a time at least four days a week. Yet, she hasn�t lost a single pound. The question is, �Why?�

This is a dilemma which affects dieters the world over. They think they are taking the steps necessary to lose weight, but nothing seems to be happening. In essence, they are trapped in a dieting rut and they don�t know how to free themselves. As a result, they become frustrated and depressed and may then engage in binge eating.

One of the problems with diets is that they are often standardized. As a result, they don�t take into consideration your individual physiology and metabolism. They provide a cookie-cutter approach to weight loss�an approach which may not work in your individual case. As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them. This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail. The dietician can also act as your personal coach, helping you through your dieting dilemmas.

Another reason that you may be failing at your diet is because of a lack of support. You may have family members who can eat whatever they want and seemingly not gain a pound. As a result, they may fill your refrigerator with junk food, leading you into temptation. Also, you may feel as if you have no one to turn to in order to discuss your weight problems. In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues. This can be particularly important if an individual has turned to purging in an effort to combat their weight problems. Bulimia is a serious disease which must be treated in order to ensure the good health of the patient. Thankfully, there are a number of treatment programs throughout the U.S. specifically focusing on bulimia.

Yet another reason for diet failure is hidden calories. You may literally be consuming calories and not even realize it. For instance, the frappucinos that are so popular today are loaded with calories�as many as 600 in a single serving! You may also be indulging in sugary sodas�another source of extra calories. By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.

Lack of consistency can also be a diet-killer. You might go on a diet for a while, then quit before you�ve made any measurable progress. It�s only natural to want to see quick results. The problem is that healthy weight loss involves losing only a couple of pounds a week. That means you�ll have to stay on your diet for months before you see appreciable weight loss. Discouraging? It can be, but if you keep a positive attitude you can achieve your ideal weight.

You may also be more successful in your dieting if you consider it to be a lifestyle change. Therefore, your diet becomes a meal plan for life. This means that you must change the way you look at food. It is designed to be fuel for your body, and nothing more. As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort. A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul. If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it�s time to consider a different diet. Your aim ultimately should be not simply to lose weight, but to become healthier. A fad diet will not allow you to reach that milestone. Therefore, you must choose your diet carefully.

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