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1. McMillan-Price J. et al; Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults: a randomized controlled trial. Arch Intern Med. 2006 Jul 24;166(14):1466-75.

A total of 129 overweight or obese young adults (body mass index, > or =25) were assigned to 1 of 4 reduced-fat, high-fiber diets for 12 weeks. Diets 1 and 2 were high carbohydrate (55% of total energy intake), with high and low GIs, respectively; diets 3 and 4 were high protein (25% of total energy intake), with high and low GIs, respectively. The glycemic load was highest in diet 1 and lowest in diet 4. Changes in weight, body composition, and blood chemistry profile were studied. While all groups lost a similar mean percentage of weight, the proportion of subjects in each group who lost 5% or more of body weight varied significantly by diet (diet 1 High-GI, 31%; diet 2 Low-GI, 56%; diet 3 High-protein, 66%; and diet 4 High-protein/Low-GI, 33%; P = .01). Women on diets 2 and 3 lost approximately 80% more fat mass (-4.5 +/- 0.5 kg and -4.6 +/- 0.5 kg) than those on diet 1 (-2.5 +/- 0.5 kg). Mean low-density-lipoprotein cholesterol levels declined significantly in the diet 2 group (-6.6 +/- 3.9 mg/dL) but increased in the diet 3 group (+10.0 +/- 3.9 mg/dL). Goals for energy distribution were not achieved exactly: both carbohydrate groups ate less fat, and the diet 2 group ate more fiber. CONCLUSION: Both high-protein and low-GI regimens increase body fat loss, but cardiovascular risk reduction is optimized by a high-carbohydrate, low-GI diet.

 

2. McMillan-Price J and Brand-Miller J; Dietary approaches to overweight and obesity. Clin Dermatol. 2004 Jul-Aug;22(4):310-4.

For years, dietary guidelines for the treatment of overweight and obesity have advised a low-fat, high carbohydrate diet. Recent meta-analyses have shown that weight loss achieved with ad libitum low-fat diets is typically in the range of 3-4 kg. Although clinically significant, this weight loss is modest, usually regained on cessation of the intervention and the low-fat messages have not impacted on the ever increasing rates of overweight and obesity. Alternative approaches include low-glycemic index and high protein diets. Both effectively reduce the glycemic load of the diet and early studies suggest they may be effective in increasing satiety, reducing ad libitum energy intake and may improve fat oxidation by reducing insulin demand. Both approaches can be used within the context of a reduced-fat diet, with evidence emerging to suggest this may improve weight and body composition outcomes.

 

3. de Rougemont A. et al; Beneficial effects of a 5-week low-glycaemic index regimen on weight control and cardiovascular risk factors in overweight non-diabetic subjects.  Br J Nutr. 2007 Dec;98(6):1288-98.

The glycaemic index (GI) has been developed in order to classify food according to the postprandial glycaemic response. This parameter is of interest, especially for people prone to glucose intolerance; however, the effects of a low-GI (LGI) diet on body weight, carbohydrate and lipid metabolism remain controversial. We studied the effects of either a LGI or high-GI (HGI) diet on weight control and cardiovascular risk factors in overweight, non-diabetic subjects. The study was a randomized 5-week intervention trial. The thirty-eight subjects (BMI 27.3 (sem 0.2) kg/m2) followed an intervention diet in which usual starch was replaced ad libitum with either LGI or HGI starch. Mean body weight decrease was significant in the LGI group and was significantly greater than in the HGI group. Hunger sensation scales showed a trend towards a decrease in hunger sensation before lunch and dinner in the LGI group when compared with the HGI group (P = 0.09). No significant increase in insulin sensitivity was noticed. The LGI diet also decreased total cholesterol by 9.6 % (P < 0.001), LDL-cholesterol by 8.6 % (P = 0.01) and both LDL-:HDL-cholesterol ratio (10.1 %, P = 0.003) and total:HDL-cholesterol ratio (8.5 %, P = 0.001) while no significant changes were observed in the HGI group. Lowering the GI of daily meals with simple dietary recommendations results in increased weight loss and improved lipid profile and is relatively easy to implement with few constraints. These potential benefits of consuming a LGI diet can be useful to develop practical dietetic advice.

 

4. Philippou E. et al, The effect of a 12-week low glycaemic index diet on heart disease risk factors and 24 h glycaemic response in healthy middle-aged volunteers at risk of heart disease: a pilot study. Eur j Clin Nutr. 2008 Jan;62(1):145-9.

This study compares the effects of two energy-restricted healthy diets, one with a low GI and one with a high GI, on heart disease risk factors and weight loss in subjects at risk of heart disease. A 12-week randomized parallel study of low and high GI, healthy eating diets was carried out at the Hammersmith Hospital.  Eighteen subjects were recruited and randomized to one of the two diets, And were advised to follow the intervention diet for 12 weeks. Before randomization and on completion of the study, anthropometrics, fasting cholesterol and glucose blood tests and 24-h glucose measurements were taken using a continuous glucose monitoring system (CGMS). A significantly different dietary GI was achieved in the low GI compared to the high GI group. By week 12, both groups reduced their energy intake. However, only the low GI group lost weight (-4.0 kg P=0.018) whereas the high GI group did not significantly change in weight (-1.5 kg P=0.463). Conclusions:This pilot study provides some evidence that consuming a low GI diet in addition to weight loss and healthy eating may reduce cardiovascular risk. Other potential benefits of GI might have been masked by weight loss in the low GI group. Larger-scale studies need to follow.Sponsorship:The study was funded by the British Heart Foundation.

 

5. Bahadori B. et al. Low-fat, high-carbohydrate (low-glycaemic index) diet induces weight loss and preserves lean body mass in obese healthy subjects: results of a 24-week study.  Diabetes Obes metab. 2005 May; 7(3):290-3

The traditional treatment for obesity which is based on a reduced caloric diet has only been partially successful. Contributing factors are not only a poor long-term dietary adherence but also a significant loss of lean body mass and subsequent reduction in energy expenditure. Both low-fat, high-carbohydrate diets and diets using low-glycaemic index (GI) foods are capable of inducing modest weight loss without specific caloric restriction. The purpose of this study was to investigate the feasibility and medium-term effect of a low-fat diet with high (low GI) carbohydrates on weight loss, body composition changes and dietary compliance. Obese patients were recruited from two obesity outpatient clinics. Subjects were given advice by a dietician, and then they attended biweekly for 1-hour group meetings. Bodyweight and body composition were measured at baseline and after 24 weeks. One hundred and nine (91%) patients completed the study; after 24 weeks the average weight loss was 8.9 kg (98.6 vs. 89.7 kg; p < or = 0.0001). There was a significant 15% decrease in fat mass (42.5 vs. 36.4 kg; p < or = 0.0001) and a decrease in lean body mass of 5% (56.1 vs. 53.3 kg; p < or = 0.0001). In this 6-month study, a low-fat, low-GI diet led to a significant reduction of fat mass; adherence to the diet was very good. Our results suggest that such a diet is feasible and should be evaluated in randomized controlled trials.

 

6. Roberts SB. Glycemic index and satiety. Nutr Clin care. 2003 Jan-Apr; 6(1):20-6.

We examine whether the consumption of low-glycemic index (GI) carbohydrates may facilitate a reduction in energy intake in obese people attempting to lose weight. Although data from long-term studies are lacking, short-term investigations indicate that consumption of low-GI carbohydrates may delay the return of hunger and reduce subsequent energy intake relative to consumption of higher-GI carbohydrates. While long-term research on GI and weight regulation is needed, current evidence suggests a potential role for low-GI carbohydrates in weight-reducing regimens.

 

7. The Low GI Diet – 12 Week Action Plan; Brand-Miller, J. et al.; Recipes by Tracy Rutherford and Alison Roberts; Photograph by Ian Hofstetter; Published by Hachette Australia; 2006; ISBN 9780733620539

 

The Low GI Diet is the safe and healthy way to lose weight with smart carbs. The Australian authors of the bestselling series on the glycemic index, The New Glucose Revolution, explain how choosing low GI carbohydrates—the ones that produce only small fluctuations in your blood glucose levels—can help you feel fuller longer and increase your energy levels, making weight loss achievable and sustainable.

8. 2.The Low GI Diet Cookbook – 100 delicious Low GI recipes; Brand-Miller, J. et al.; Photograph by Ian Hofstetter; Published by Hachette Australia; 2005; ISBN 9780733619458

 

100 Low GI Diet recipes from the authors alongside recipes from key celebrity chefs. These recipes will help you cook healthy meals and to lose weight reliably and safely —and keep it off!

9. Low GI Eating Made Easy; Brand-Miller, J. et al.; Photograph by Ian Hofstetter; Published by Hachette Australia; 2005; ISBN 9780733618482

 

Low GI Eating Made Easy is about choosing and using the top 100 Low GI smart carb foods—the ones that produce only small fluctuations in your blood glucose levels—so that you feel fuller longer and increase your energy levels, making looking good and feeling healthy achievable and sustainable.