The Glycemic Index Diet for Dummies (20 page)

The majority of people gradually enter into a diet program and aren't always consistent in the beginning. That's a normal part of making changes and is perfectly okay, but it also means that expecting to see major results in the first few weeks of any diet isn't very realistic.

Just because you don't see immediate results doesn't mean your weight-loss efforts aren't working. You're just creating a smaller calorie deficit each day; that deficit will still lead to weight loss but over a longer period of time.

Reviewing
the pros and cons of different approaches to weight loss

The following sections break down the pros and cons of taking a fast, aggressive approach to weight loss versus a slow and steady one. There's no right or wrong answer here; the goal is simply to become aware of how these two weight-loss approaches work. If you want a better long-term success rate, then allow yourself some time to make lifestyle changes that will stick. If you want to see quicker results, you absolutely can. Just be prepared to 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.