The glycemic index diet focuses on low-glycemic foods and aims to raise a person's blood sugar more steadily, according to WebMD. Fiber-rich foods help a dieter feel full for a longer period.
Maintaining a low-glycemic index diet likely reduces risks of diabetes and heart disease, notes WebMD. However, there is no guarantee that it helps in losing weight faster than a low-fat, healthy diet. One study revealed that a low-glycemic diet allowed participants to lose more fat than those on a high-glycemic diet with the same calories, although more studies are needed to confirm the efficacy of this diet, according to WebMD.
The glycemic index diet rates foods on a scale of 0 to 100 based on the amount of blood sugar level they increase, explains WebMD. Foods scored 70 and above are high-glycemic foods, such as white rice, white bread, pretzels and white bagels. Foods scored 56 to 59 are medium-glycemic foods, such as bananas, grapes, spaghetti and ice cream. Foods scored 55 and below are low-glycemic foods, including oatmeal, peanuts, peas and carrots. A dieter on the glycemic index diet should consume more foods in the low-glycemic category. There is no need to count calorie or control portions, and a dieter can eat a varied diet. Dieters also do not have to cut out all carbohydrates.