The Biggest Insight in My Weight Loss Journey

After years of struggle with losing weight and keeping it off, my biggest insight was simple yet profound: what to eat, and what not to eat.

There were phases where certain diets helped me shed kilos and maintain that weight. Then I’d experiment further, tweak the formula, and sometimes it worked, sometimes it failed. But over time, I realized a deeper truth.

The Revelation Doctors Rarely Share

Most of us know that eating low / very low glycemic index foods (low-carb foods) helps stabilize blood sugar. (For a comprehensive list of GI values for hundreds of foods, see the University of Sydney’s GI Database).

The common belief is: low-GI foods = fewer calories = calorie deficit = weight loss. But that’s only half the story.

Here’s the real insight:👉 When you consistently eat low-GI foods most of your meals, most of your days, the body’s fat-burning switch activates. Your system starts tapping into its stored fat reserves for energy and survival.

That’s the turning point. That’s what motivated me to stick to low-GI food for extended periods.

The Cheat Trick: Glycemic Load (GL)

But what about cravings, food passions, and indulgences? Here’s where glycemic load (GL) comes in. GL accounts for both the quality (GI) and quantity (portion size) of carbs in a meal.

This simple formula allowed me to stay connected to my daily food choices without guilt:

• Love butter toast? Pair your egg whites with just ¼ of a slice instead of the full slice.

• Craving ice cream? One or two mindful bites are enough — not the full bowl.

As long as the overall glycemic load of the meal is low, your body stays in fat-burning mode.

The Golden Rule

Until you reach your ideal weight and BMI, restraint is crucial. A bite or two of your favorite treat won’t derail progress, but overeating will.

That balance — low GI foods as the base, GL as the cheat tool — has been my sustainable formula for long-term weight control.