The differences between the low GI diet, the high protein diet and the vegetarian diet


Browsing through the many health articles in magazines, newspapers and blogs on fitness websites, can make you feel like you are at Wimbledon, watching tennis balls go back and forth. One day you read that carbohydrates are horrible and eating fat is acceptable; 24 hours later scientists and columnists post rebuttals. Their statements are confusing and in the end you are none the wiser.

The best way to tackle the issue is by taking a closer look at three of the most successful diets used today: the low GI diet, the high protein diet and the vegetarian diet. Once you know their structure and what they can do for you, it will be up to you to decide which one suits your lifestyle and goals best.

Low GI Diets


In healthy people, blood glucose rises after eating, and then will gradually fall back into a normal range. It is a transition that can be manipulated and become the essence of weight loss plans revolving around foods low in Glycemic Index (GI). Typically, these GI foods increase blood sugar levels gradually – instead of all at once – keeping them steady longer and extending your "I'm full" feeling. Eating low GI foods also means that you control your sugar intake and can maintain high energy levels throughout the entire day. No sugar rush subsequent crash, followed by sinful afternoon snacks. What you should know about low GI diets:
- Recommended For - Anyone can participate in low GI diets; however, they are particularly beneficial to diabetics and people at risk of diabetes and heart disease. Low GI foods reduce cravings for sugary and processed food, making this also the perfect weigh loss program for obese chocoholics.

- Not Recommended For - Pregnant women should seek medical advice before starting any diet.

- Diet Approach – Eat low GI foods whenever possible. If high GI foods are on the menu, combine them with low GI foods to ward off the urge to snack later. Be aware! A number of low or mid GI foods contain saturated fats. Try to avoid those!

- Low GI Foods – Include: Wholegrain/multigrain bread; fruit including oranges, mangoes, grapefruit, peaches, pears, grapes, dried apricots and apples; fruit and nut mix, peanuts, cashews; most vegetables; pearl barley; rye; low fat dairy such as milk and yoghurt; soya milk; cereals such as oat bran, apple muffins, All Bran, rolled oats, Special K, natural muesli and non-instant porridge.

- Medium GI Foods – Include: cereals including Weetabix, Just Right, Vita-Bits, Shredded Wheat, Sultana Bran and fruit muesli; some fruits including apricots, pineapple, bananas, mangoes and kiwis; beetroot, white Pita bread, hamburger buns, fruit loaf, oatmeal, brown rice, pasta, boiled/steamed potatoes, popcorn and couscous. They should be consumed in moderation.

- Excluded Foods – Include: White bread, Baguette, puffed wheat, Cornflakes, Coco Pops, rice cakes, rye bread, bagels, English muffins, French fries, pretzels, donuts, waffles, pizza and almost all fast food, instant rice, baked/mashed potatoes, parsnips, watermelon, dates. They should be avoided where possible!

High Protein Diets


Surpassing the rage of last year's low-carb mania, high-protein diets are now the latest buzz in weight control. The reason for this switch is simple; researchers are suggesting that protein may be able to satisfy hunger far better than either carbohydrates or fats. One study in the Journal of Nutrition even reported that a high-protein diet combined with adequate exercise not only enhances weight and fat loss, but will also improve blood fat or lipid levels. In addition, high protein diets encourage fast muscle gain and increase energy intensity, as long as they are followed as instructed. A protein overdose will have the adverse effect and will make you feel tired and weak.

What you should know about high protein diets:

- Recommended For – People who wish to increase muscle mass through exercise, large appetites and meat lovers.

- Not Recommended For – High protein diets are generally considered safe for healthy adults, but could be difficult to follow by bread lovers and pasta fans, as well as vegetarian and vegans.

- Diet Approach - This diet emphasizes a reduction of sugar/carbohydrate intake and supplementing it with foods such as meat, dairy and eggs. By limiting the sugar intake, the body will generally switch over to fat metabolism. Add targeted exercise and weight loss will occur.

- High Protein Foods – Include: meat, poultry, eggs and fish; cheese, butter, olive oil, olives and vegetable oils; peanut butter, lentil soup, some vegetables, green soybeans, and avocado.

- Excluded Foods - Include: cereals, bread, potatoes, pasta, rice, raw papayas, plantains, blackberries and processed foods.

Vegetarian Diet


A healthy vegetarian diet consists primarily of plant-based foods and, depending on personal preference, may also avoid seafood and all animal by-products (vegan). Vegetarians remain free of meat products and substitute their diet with ample amounts of vegetables, legumes, dried beans and peas, fruit, seeds, and nuts. Because the emphasis is on nonmeat food sources, a vegetarian diet typically includes more fiber and contains less fat and cholesterol. Many consider it a very healthy lifestyle.

What you should know about a vegetarian diet:

- Recommended For – Nearly anyone can follow a vegetarian diet. This diet should be considered by those with high cholesterol, high blood pressure, coronary heart conditions, diabetes mellitus and some forms of cancer.

- Not Recommended For – Anyone who is not able to follow a strict meal plan should not consider this diet. It is also not recommended for bodybuilders.

- Diet Approach - By drastically reducing the consumption of animal fats and increasing the intake of fresh fruit and vegetables, weight loss generally follows quickly. Vegetarians also require a vitamin B-12 supplement to stay healthy.

- Vegetarian Foods - Include: all nonmeat food is accepted, as well as whole grains, oats, barley, cereals, pasta, rice, tofu, fruit and vegetables, legumes, mushrooms, soy products, nuts and seeds, eggs, dairy, meat substitutes.

- Excluded Foods – Include: any meat products, and for strict vegans, poultry, fish and shellfish. Foods high in saturated fat, salt and sugar or processed foods should also be avoided.

Keep in Mind: vegetarians need to plan meals carefully to ensure adequate supplies of nutrients like iron, calcium, vitamins, B12 and essential amino acids.

As you can see, the low GI diet, the high protein diet and the vegetarian diet, all have different approaches to weight loss, and now that you have been educated, it will be up to you to decide which diet will be right for you!