Two green light foods, roasted peanuts and low-fat yogurt, have a G.I. value of 14, while mashed potatoes and white bread have a G.I. value of 70. A G.I. table can help you keep tabs on the foods you should be eating. Green light foods have a G.I. of 55 or less. Yellow light foods have a G.I. of 56 to 69 and red light foods have a G.I. from 70 to 100.
Following a G.I. diet will do more than just help you lose weight. It will lower your risk of heart disease, diabetes, stroke and cancer. You won't go hungry or feel deprived, especially when you're eating pecan brownies, chicken jambalaya, grilled pesto salmon with asparagus and other mouth-watering meals.
Expect to lose 1 to 2 pounds a week when following the G.I. diet. You'll also notice that although the pounds might come off slowly, your clothes will fit better in no time.