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Glycemic-Load Diet

Diet Origins

Diet Philosophy

The Glycemic Load Diet attributes excess fat accumulation in the body to genetic inheritance that makeds the "slow twitch fiber" in your muscle resistent to the effects of insulin which is ultized to matabolize glucose (sugar), the lack of muscle activity which further impedes the bodies ability to respond to insulin, and to the effects of dietary starch in the body which releases more glucose in the bloodstream.  Insulin in the bloodstream can cause overeating and promotes the storing of calories in the body.  Compounding this situation, starchy foods don't utilize the entire intestinal tract and fail to reach the portion where appetite suppresant hormones are triggered.  Studies show that up to 22% of the general American population suffer with insulin resistance, 44% of those over age fifty.  According to the diet author, insulin resistence is curable by eliminating some foods (mainly wheat products, potatoes, rice and sugar) and by doing some exercise.  

Diet Claims

The diet author claims this diet will reduce your risk of diabetes, improve your cholesterol profile, lift your mood, and help you sleep better.

Diet Structure

This diet measures glycemic load (not glycemic index) rather than calories.  Provided glycemic load (adjusted for serving size, glycemic index is not) does not exceed 500 a day, insulin should not be excessive.  It is also a good idea to avoid servings of individual foods with a glycemic load over 100. The diet eliminates grains, potatos, rice, and sugary soft drinks.  Do not exceed more than three full servings of starches a day.

Banned Foods

If you want to strictly follow this diet, you will avoid foods glycemic loads over 100.  These are mostly grain products, potatoes, rice, and sugared soft drinks.  If you avoid these foods, you won't need to consult with a glycemic load chart to do the math.  But if you would like more variety in your food selection and can't imagine giving these up, our diet menu does the math for you so you can still enjoy some of these on a limited basis.  If you eat the starchy food item with fat you can slow the digestion of starch. And even better, if you eahc with fruit or vegetables these will slow the entry into the bloodstream.  

Eating Out

At most restaurants, bread is served.  On this diet, you definately don't want the bread, or if you can't resist, eat it at the end of the meal and limit yourelf to just 1/2 slice.  It is best to eat a salad or a non-starchy appetizer prior to the main meal.  Pizza is a popular eat-out item.  You can still partake in this luxury if you remove the outer two inches of crust which equates to approximately three-fourths of the bread.  The glycemic load of the remainder is a reasonable 20.


Small amounts of sugar are allowed and can help you deal with the craving for starches.  


Beer, wine and liquor are allowed but in small amounts as the the fermenting process converts the sugar to alcohol.  


This diet plan recommends at least 30 minutes of exercise every other day to assist in dealing with insulin. 

Diet Testing

Calorie restricting diets have been criticized for causing a metabolic slowdown.  According to this diet's author, research has discovered that low-glycemic-load diets cause less metabolic slowing that low-fat diets.  Another interesting study found that people who consume oatmeal (not typically allowed on this diet) for breakfast instead of omelettes (allowed) consumed 80 percent more calories later in the day.

Anticipated Weight Loss

Following this diet can result in a loss of up to three pounds of water loss and two pounds of fat loss the first month.  The benefit of two additional pounds in the month can be realized by walking two miles every other day.  After that, expect up to four pounds a month average thereafter. 

Measuring Tools

Insulin Resistence Indicators

The National Cholesterol Education Program has five characteristics for determining the probability of insulin resistence which can help you determine whether this is the diet for you:
  1. Abdominal fat.  Waist measurements of 38 inches or more for males and 34 inches or more for females.  Or a waist that is 95 percent of hip measurement around buttocks for males and 85 percent for females.
  2. High blood triglyceride level.   Levels of 150 or more.
  3. Low blood level of good cholesterol.  An HDL level below 40 for males and below 50 for females.
  4. Borderline or high blood pressure.  Systolic blood pressure readings greater than 130 with diastolic blood pressure greater than 85.
  5. Borderline or high blood glucose.  Fasting blood glucose level greater than 110


The body mas index (BMI) is considered a good resource by this diet author to also determine whether you might benefit from this diet.  

Waist Circumference

There are degrees of insulin resistence and risk for diabetes.  A way to measure how severe your insulin resistence and your risk for diabetes is is related to your waist measurement independent of your height:

  • Twice the risk.  If your waist (measured at your navel) is more than thirty-eight inches if you're a male or thirty-four inches if you're female.
  • Three times the risk.  If your waist is more than 40 inches if you're a male or 36 inches if you're a female. 
  • Four times the risk.  If your girth is more than 42 inches if you're male or 38 inches if your female.

This diet emphasizes waist measurement over body weight in evaluating success. 


If you can't get two cold water fish servings per week or a serving of walnuts daily, this diet recommends 2 capsules of Omega-3 fatty acid supplements daily. 

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