The Glycemic Index Diet for Dummies by Meri Raffetto Read Free Book Online Page A

work a little harder and commit to long-term changes.
    If you have medical issues and your doctor has specifically requested you lose weight at a quicker rate, I strongly encourage you to consult with a registered dietitian who can monitor you closely.
    1,000-calorie deficit with a low-glycemic diet
    Pros:
    You'll see quicker results (an average of a 2-pound weight loss per week),which is very desirable.

    Motivation is strong because you can see quick results.

    Cons:
    You must work harder and make significant changes right away. (To give you an example, a 30-minute brisk walk burns around 175 calories. To hit a 1,000-calorie deficit just by exercising this way, you'd still have a long way to go.)

    Being on a strict diet regimen requires an increased amount of focus that can be tough to maintain for long.

    Long-term compliance is significantly decreased. Research has proven that when people make more than a 400-calorie deficit each day, they're less likely to stick with the changes long term; ultimately they regain their weight.

    Taking the fast approach to weight loss doesn't give you time to change your habits. It takes 30 days (or even up to three months!) to change one habit. When you try to jump into new eating and exercise habits all at once, you have a higher probability of quitting altogether because the changes are too overwhelming.

    You may become overly focused or obsessed about food, calorie counting, and the numbers on the scale.

    100- to 400-calorie deficit with a low-glycemic diet
    Pros:
    Taking the slow-but-steady approach to weight loss gives you time and space to change your habits and get used to a low-glycemic diet, which leads to better long-term compliance.

    You'll be more likely to stick with the changes and therefore see significantly better long-term results.

    Focus is still necessary, but you can focus on a few things at a time instead of trying to adapt to 10 to 15 different lifestyle changes at once. This narrower focus allows you to tackle bigger obstacles that continue to get in the way of weight loss, such as life-long conditioning, food cravings, and emotional or stress-based eating.

    You're less obsessive about food and calorie counting than someone trying to lose weight quickly. In other words, you don't let weight loss consume your whole life.

    Cons:
    Results happen over months, not weeks. ( Note: This varies; some people may lose 1/2 to 1 pound per week. In general, though, the overall process is slower.)

    Failing to see immediate results when you're making positive changes can be frustrating, requiring you to find other ways to self-motivate than looking at the scale.

    Taking a Close Look at Your Dieting History
    Reviewing your dieting history can give you a glimpse into whether a low-glycemic diet will work for you long term. It can also give you some strategies for approaching a low-glycemic diet differently than past diets you may have tried.
    Looking back at past dieting attempts to see what worked and what didn't is alwaysgood idea. By truly evaluating your past dieting history you can prepare yourself to try a new approach instead of sticking to the same old style that never worked for you in the first place.
    In the next sections, I explore a few factors to think about regarding your past dieting experience. When you know the dieting style that works for you and you're able to recognize bad dieting behaviors such as restrictive dieting and yo-yo dieting, you'll have a better shot at making your low-glycemic diet a true lifestyle change.
    Evaluating typesof diets you've tried
    As you determine how best to adopt a low-glycemic lifestyle, take some time to evaluate the types of diets you've tried in the past. Were they strict? Did they call for you to eliminate certain foods or follow menus? Did you have to buy specific food? Not all diets work the same for all people, which is why the goal of this exercise is to help you find your personal dieting style. ( Note: At times