- 1). Write down every morsel of food you eat for seven days. Make sure to include the amount of food and the time you ate the food. Give yourself a daily rating between 1 and 5 rating for mood, energy level, and stability of appetite.
- 2). Research the glycemic index and make a list of low GI foods that you enjoy. Make a sample meal plan based on low GI eating, with at least seven days worth of meals. You may want to create eight to 12 sample meals and alternate them during the week.
- 3). Go through your food diary and mark the average GI value of each of your meals. Give your diet a rating between 1 and 5 for how GI-friendly it is. The lower your base score, the more accurate your results will be.
- 4). Begin your GI-friendly diet. Make sure to eat every three to four hours. Write down the foods you eat as well as a rating for your mood, energy level and appetite stability.
- 5). Compare your before scores to your after scores in each category. If your before score in mood was a 2 and your after score is a 4, your improvement score was a 2. Add together your three improvement scores. The higher the score, the more low GI eating improved your well being. The highest possible score is 12, and a score of 6 would mean significant improvement. It is also possible to achieve a negative score, if you felt better with your "before" diet.
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