The 7-Day GL Diet: Glycaemic Loading for Easy Weight Loss

The 7-Day GL Diet: Glycaemic Loading for Easy Weight Loss Nigel Denby Deborah Pyner Tina Michelucci GI is only half the picture – it’s the load that counts. GL, or Glycaemic Loading, is the newest diet revolution – it is simpler than low GI and more effective, too. Start today and watch the pounds melt away – and stay away. With this fantastic new plan you can love food and not feel guilty!Kick-start your new life to a slimmer and fitter you with The 7-Day GL Diet. Glycaemic Loading is the smart way to permanent weight loss as it allows you to balance your blood sugar levels by mixing and matching carbs. You will have many more food choices than you do on other diets (like low GI), and even better, there’s no faddy calorie-counting, weighing or measuring. Weight loss couldn’t be simpler!The 7-Day GL Diet includes:• What GL is and why it is better than GI• More-choice food lists – check out which 'banned' foods are back on the menu• Three 7-day plans to suit your individual lifestyle – ‘Fast and Friendly' (if time and convenience are key), 'Veggie Friendly’ (for time-pushed vegetarians) and 'Foodie Friendly' (for more leisurely gourmets).• Simple and delicious recipes, clear menu plans, quick-reference shopping lists Glycaemic Loading for Easy Weight Loss Nigel Denby with Tina Michelucci & Deborah Pyner Contents Cover (#u36f26bb2-2d5f-5c6d-b65b-ab546aa1f0a0) Title Page (#ubf8883b8-7876-5350-9691-2a912c949853) Introduction: The Ultimate Diet Part I – What is GL? 1 GI and GL Made Simple 2 How to Follow the 7-Day GL Diet Part II – Whose Side are You on? 3 It’s All in the Mind 4 KOKO – Keep on Keeping on 5 Every Second Counts Part III – Your 7-Day GL Guides 6 The 7-day Fast and Friendly Plan 7 The 7-day Veggie Friendly Plan 8 The 7-day Foodie Friendly Plan 9 Variety is the Spice of Life Part IV – Living a Low-GL Lifestyle 10 Low-GL Food Lists with Portion Guide 11 A Guide to Low-GL Shopping and Eating Out 12 Love Your Food and Your Body Part V – Further Information 13 The Evidence – Research that Shows Low-glycaemic Diets Work 14 Your Questions Answered Appendix 1 – A-Z of Low-GL Foods Appendix 2 – Recommended Reading Index Index of Recipes Acknowledgements E-book Extra About the Author Reviews for the GL Diet (#litres_trial_promo) Copyright About the Publisher Introduction: The Ultimate Diet (#u54f38a44-3770-5e23-9063-ebac940a1626) In my role as both a clinical dietician working on the front line with patients, and as a dietician working in the media, the question I’m asked most frequently has to be: ‘What is the ultimate diet?’ It’s a claim that’s been made about so many of the diets that we now know to be at best useless and at worst dangerous. Before we can even begin to answer the question, I think we have to decide what the ultimate diet would need to include. The ultimate diet – it works, it’s easy to follow, it’s based on sound scientific evidence, and it suits both men and women. There is no need to count points or calories or to weigh food. There is no humiliation or guilt! It is a diet for life – not just post-Christmas, and it’s safe. There is such a diet and it’s called the 7-day GL diet. We know that every fad diet and every celebrity diet has maybe one or two of these attributes – but for me that’s not good enough. For any diet to bear my name, and more importantly for me to use with patients in clinics, I have to be completely satisfied that my criteria have been met. I firmly believe that if we don’t have these high standards we will keep people in the ‘diet trap’, an unhealthy cycle leading to both physiological and psychological damage. For me, the 7-day GL diet ticks all of the boxes. This isn’t a diet we thought up sitting in our office – it’s taken years of trials, research and adaptation to develop into a plan we are proud of and in which we have complete confidence. From working with both men and women with weight issues I have learnt that while people like to have clear and simple guidelines, they are also more likely to succeed if given the responsibility of choice. This book will enable you to understand fully why the plan can work for you, and will help you to control your weight forever. What we want is for you to get to the point where you have learned enough to put the book away and get on with your life, without having to keep checking if you are doing things right. The 7-day GL diet gives you the simple, flexible, straightforward foundations you need to start a new healthy way of eating. It will put you firmly in the ‘weight-control driving seat’ and keep you there! Although it might seem like it, none of us goes upstairs one night thin and comes down the next morning with a weight problem – it takes years of repeated behaviour, and that behaviour becomes more ingrained with every failed dieting attempt. Writing the book has been both a professional and personal learning curve for all of us. Much of the advice, support and coaching we give to change these behaviours comes from our experience of working with real people, as well as from our personal stories of breaking free from our own ‘diet traps’. With a combined 90 years of dieting experience between us, we created Diet Freedom to help other people just like us, people with busy, pressured lives who were frustrated with the continual cycle of either preparing for the next diet, or recovering from the most recent dieting failure. Along with our individual professional strengths – tireless researcher, amazingly experimental cook and diligent dietician – this experience puts us in a unique position to support you in your own quest for diet freedom. You may notice throughout the book references to both our website www.dietfreedom.co.uk and Diet Freedom Fighters. The name ‘Diet Freedom Fighters’ was coined by GL dieters on our website forums, who have taken up the GL challenge and are getting great results. We set up the website as an added support network and are delighted that it is so popular, not to mention huge fun. We love it and wanted to make sure you are aware that there is a lot more support available to you after reading the book – in fact, there’s a whole community out there waiting to welcome you! We really hope this book will give you the answers you have been looking for. We’d like to be the first to congratulate you on taking your first step towards success and achieving your goals! Nigel Denby Registered Dietician RD BSc Hons PART I WHAT IS GL? (#u54f38a44-3770-5e23-9063-ebac940a1626) This section gives you all the background information about the diet and how it works. Most importantly, it tells you how to get started. It also explains why we feel the Glycaemic Load (GL) makes more sense than the Glycaemic Index (GI) alone, and gives you the simple science behind balancing blood sugars and permanent weight control. You’ll find: A simple explanation of how the diet works A clear guide to getting started Tips on deciding what you want to achieve “After I had my son I’d gained about 10lb, and in the first few months I was so busy getting used to being a mum I didn’t really have time to think about dieting. As the day to go back to work loomed closer and closer I began to panic. I’d got into a snacking habit that I just couldn’t seem to break. I’d worked with Nigel on nutrition stories before, and after he talked me through the diet I quickly got back in control of my eating, and lost the weight I’d gained in time for my first day back at work. I felt so reassured that I hadn’t needed to rely on a quick-fix diet. The concept of GL makes complete sense to me and has just become a way of life.” Mishal Husain, BBC news anchor Chapter 1 GI AND GL MADE SIMPLE (#u54f38a44-3770-5e23-9063-ebac940a1626) The first thing you probably want to know about this diet is: ‘Does it work?’ Well, from my experience as a dietician working with patients in my own clinics, I can tell you yes, it most certainly does. Every day I see more and more people who previously thought they were stuck in a ‘diet trap’ telling me that the GL diet is finally getting them back in the driving seat where their weight is concerned. They are looking at life with renewed optimism and excitement as a world of possibilities and freedom opens up to them with every positive step they take towards their weight-loss goals. Slow Carbs not No Carbs Before we start looking at GI and GL and the differences in more detail, we need to go back a little further so you can see how our understanding of carbohydrate management has evolved. A few years ago I was actively and publicly criticizing the ‘high-protein, low-carb’ diet phenomenon that was sweeping the world. We knew people were losing weight, but as a responsible dietician I could never sit comfortably with the idea of cutting out a whole food group from our diet. What we can say about high-protein, low-carb diets today is this: in controlled weight-loss studies, they perform no better than any other weight-loss programme in the long term, and worryingly we remain unsure about how safe these diets are in terms of heart health and long-term kidney function. So, let’s get one thing straight: this is not a no-carb diet. The principle behind the GL diet is SLOW CARBS, and there’s a big difference in terms of success and long-term health. Although research into the Glycaemic Index (GI) has been carried out progressively over the last 20 or so years in Australia (University of Sydney) and Canada (University of Toronto), and more recently in the United States by Harvard Medical School, * (#ulink_05a5892e-d3ba-5bfb-bc8e-5627fa694d86) the GI only really began to hit the headlines a couple of years ago as a possible, healthier successor to low-carb diets. How Can the GI Help Weight Control? Foods that contain carbohydrates have an effect on our blood glucose (or blood sugars). This effect is measured as the ‘glycaemic response’. A food that will make our blood glucose level rise quickly is classed as high glycaemic, whereas a food that has little or no impact on our blood glucose is low glycaemic. When we eat high-glycaemic carbohydrates we get a rapid rise in blood glucose or a ‘spike’. This is bad news for the body and prompts our pancreas to produce insulin, the most powerful hormone in the body, so not to be underestimated. Insulin comes rushing in to flush the glucose from our bloodstream as a safety mechanism and carries it to our liver and muscles, where it is stored as energy for later use. Healthy blood glucose is quite finely balanced – when blood glucose goes too low or too high it can detrimentally affect most of the organs in the body. If this situation becomes the norm it can have quite serious long-term health implications. The muscles and liver fill up very quickly, especially if we are not doing a lot of exercise to use up this ‘stored energy’ – by ‘a lot’ we mean the sort of training you might do to run a marathon. When the muscles and liver are full and can’t store any more glucose, the only thing insulin can do is transfer the excess to other body tissues, where this excess energy is stored as FAT. Yes, those awful wobbly bits! Once insulin has done its job and dispersed the glucose from our blood, the ‘spike’ in blood glucose falls rapidly. This is a vicious cycle as the rapid fall prompts us to crave more high-glycaemic foods – which actually caused the problem in the first place! If we eat low-glycaemic foods, we store less excess energy and blood glucose levels are kept stable. This gives a slow-release, prolonged energy supply, enabling us to go about our activities with fewer cravings, feeling more balanced and ultimately storing less fat. That’s the basis of all low-glycaemic diets. But why low GL (Glycaemic Load) rather than low GI (Glycaemic Index)? So What’s Wrong with GI? In principle nothing, except … The way the GI of a food is worked out doesn’t always relate to the amount of food we actually eat at one sitting. GI can be very confusing. If you base your diet on low-GI foods, some very healthy foods are excluded, such as carrots, watermelon, parsnips, pumpkin and broad beans to name a few. GI gives us the first part of the story. It tells us that not all carbohydrates are equal. But that’s a bit like knowing that you spend more money than you earn each month – it doesn’t actually help you manage your money and get back in the black! What’s So Right about GL? The Glycaemic Load (GL) gives you the whole story: GL allows you to understand with confidence how foods will affect your body. GL is based on carbohydrates in the portion sizes we usually eat, rather than the amount needed in a laboratory setting to work out the GI. GL means far more food choices. GL makes practical sense of the GI science. It’s the final chapter in carbohydrate management and offers a real solution to long-term weight control. The Technical Bit – How We Work out the GI and GL of a Food Note: if you don’t want to know about the science – and you don’t need to in order to follow the GL diet – then skip to Chapter 2 (#ulink_2d8a9337-8711-592d-a393-f47b25ff9570). GI – the First Part of the Story To work out the GI of a food, scientists take whatever amount of a food is needed to give you 50g of carbohydrate. Now, with a food like bread that isn’t a problem because two slices of bread give us about 50g of carbohydrate. The bread is then fed to human volunteers and blood samples are taken from them at regular intervals to see how much glucose has been released into their bloodstream. The result of these tests is a GI number between 1 and 100. Foods are classed as: 55 or less = low Gl 56–69 = moderate GI 70 plus = high Gl So far, so good. But let’s look at another food. Take carrots and use the same procedure. To get 50g of carbohydrate from carrots you would need to consume about one-and-a-half pounds (0.7kg). That’s a normal portion for a donkey maybe, but a bit excessive for the likes of us humans in one sitting. The volunteers (poor things) are fed the carrots, and the same blood tests and calculations are carried out as with the bread. The result is that carrots get a GI of about 75, making them high GI, which is why many GI diet books advise you not to eat them! Carrots are, in fact, a very healthy and low-‘GL’ food based on an average portion, so we can all thankfully continue to enjoy them as part of a balanced diet. The GL Makes Sense of the GI The GL goes a practical stage further. It takes the GI rating we’ve just outlined, but then very cleverly (thanks to Professor Walter Willett of Harvard Medical School who came up with the equation) takes into account the amount of carbohydrate in a portion of food we would normally eat. So now we know the effect a normal portion of carrots (around 100g) would have on our blood glucose levels, and that’s what gives us the GL rating. It’s so simple and, more importantly, relevant to what we actually eat! Foods rated using the GL do still get a number: 10 and under = low GL 11–19 = medium GL 20 plus = high GL If you did want to count your GLs for the first few days to gain confidence that you are on the right track, you would be aiming to have 80GL or under on a low-GL day. A high-GL day would be 120GL or over. BUT don’t worry. Although we do give some basic portion guidelines and GL references, you don’t have to count at all! Counting points and rigidly measuring and weighing foods is what turns us all off when it comes to diets. It’s the bit that makes diets boring, boring, boring and, besides, who has the time? All you need to do is read through the rest of the book, start loving healthy, low-GL foods, losing weight and, best of all, be able to keep it off forever as the GL diet becomes a way of life. As serial dieters we are all searching for our own elusive ‘diet freedom’. The GL finally brings this within everyone’s grasp without deprivation or hunger. For us, this GL plan is the ultimate permanent weight-loss solution because: It works – you’ll see results in just seven days. It’s easy to follow. It’s based on sound, sensible science. It suits both men and women. There’s no counting points. There’s no endless weighing and measuring. There’s no hunger or feeling deprived. There’s no humiliation or guilt. It’s a healthy diet you’ll want to adopt for life, not just for Christmas … Oh … and it’s safe! * (#ulink_c327fd66-8f1a-58e7-ae59-8e300f433da9) The Harvard Medical School has carried out the longest running studies into human nutrition, stretching back over 20 years, and these are still continuing today. Chapter 2 HOW TO FOLLOW THE 7-DAY GL DIET (#u54f38a44-3770-5e23-9063-ebac940a1626) OK, so now you’ve got the gist of how and why the GL diet works, are you ready to get cracking? This chapter is designed to give you a short and sweet, whistle-stop tour of how to use the book, eat fantastic low-GL food from the 7-day plans and, of course, get results. We have written The 7-Day GL Diet to give you enough guidance to guarantee results. You can start by making small changes a week at a time until, before you know it, you are actually living a healthy low-GL lifestyle. If all you want to do is follow the diet for seven days to lose a few pounds then that’s no problem, but we’d like to think you’ll want to carry on once we get you feeling all the benefits of eating low GL. Once you feel confident about which foods are low GL and which aren’t, we think you’ll want to join the thousands of successful ‘Diet Freedom Fighters’ (as they like to be known) out there who now make eating low GL part of their day-to-day routine. You can of course carry on using all the recipes, food lists and shopping guides long after the first seven days. Remember, this doesn’t have to be a short-term quick fix – it can be a way of life. Because the three of us are so different – and the feedback we’ve had tells us you are all so different too – we’ve carefully designed three seven-day plans to suit the variations in the way we all eat and prepare our food. If you want to pick one of the plans and follow it to the letter for seven days, that’s fine; or if you prefer to mix and match, choosing meals from all of the plans, then that will work too. You can also follow each of the plans in succession for three weeks, checking your results as you go – do whatever is going to fit in with your lifestyle and feels right for you. Whichever way you choose to use the plans, here are a few golden rules that will help you stay on track, and lose those unwanted pounds and inches. The 7-day GL Diet Secrets of Success Whichever plan you want to follow, make sure you eat three meals and two snacks each day. This will prevent the dreaded hunger pangs you so often get on a diet, whilst ensuring you meet your nutritional needs for the day. Use the shopping guides and food lists we have put together for you. They are there to make everything easier and to ensure you don’t find yourself at the supermarket checkout with a whole load of high-GL foods. Get organized – decide which day you want to start the plan, and stick to it. Get everything you need for at least the first two to three days. If you can, get rid of high-GL foods like biscuits, sweets, white breads and cakes that may act as trigger foods for you to fall off track. Take some measurements such as waist and hips as well as weight or BMI (body mass index – there is a BMI chart on our website) before you start and don’t measure again until the end of the seven days. Weight can fluctuate daily for lots of reasons so you won’t get a true picture of your success by jumping on the scales every day – and anyway, that’s what people stuck in a diet trap do and you are now breaking free from all that! Although we have given some general guides for portions, don’t start weighing everything you eat! There’s no need. The guides are there just to give you an idea of a sensible portion. Maybe weigh a food once, and then you’ll recognize the right portion the next time. Do use the cupped hands portion guide (see page 191) – this is the only portion rule you’ll ever need! Don’t get hung up about counting GL points either. Although we have given you the GL values of foods it’s just to give you a basic understanding. We are all for ‘Diet Freedom’ and making everything smooth and easy, which fits in perfectly with this way of eating. Counting points and weighing food is too much like dieting for us – and remember WE HATE DIETS! ? Get active. You will lose weight following the 7-day GL diet on its own, but this book is all about helping you towards a healthier lifestyle and that means moving about more (see page 18 for details). You will feel even better and get fantastic results if you increase your activity levels by even 30 minutes a day, along with following the eating plans. So What Can You Expect from the 7-Day GL Diet? A lot will depend on where you are starting from, what your diet is like right now, how much you weigh, how active you are, and of course how closely you follow the plans! The one thing we can promise you is that you will lose weight following the 7-day GL plan. You can expect to lose between 2lb and 5lb in the first week, more if you’ve got a lot of weight to lose. Unlike other diets, the difference is that if you keep to a reasonably low-GL diet you’ll keep the weight off. If you just want to lose a few pounds then a week or two following the plan may be all you need. However, most people feel so well on the plans that they carry on just for the many health and emotional benefits (see research in Chapter 13 (#litres_trial_promo)). For those of you who have more weight to lose it will take a little longer, but you will get there, just take it seven days at a time. Whatever your goals, we – and the many wonderful Diet Freedom Fighters – are here to help and support you. Check out our website to help keep you going. You can use the plans for as long as you like. They are nutritionally balanced; there are no food groups you have to avoid; and above all you won’t be hungry. Once you have got the hang of things it becomes second nature, but to start with we really recommend you take it in seven-day steps, building on your success as each week passes. When you reach your goal we’ve also given you lots more help to maintain it (see Chapter 4 (#ulink_f2957ae3-4908-5d98-b943-e0e674dfd54d)). The Seven-day Plans Each of the 7-day plans has a particular type of person in mind. However, because we are complicated souls, and our daily routines aren’t all the same, please remember you can jump into one plan today and another tomorrow. As long as you stick to a breakfast, lunch and evening meal plus two snacks from any of the plans you’ll be just fine. The Seven-day Fast and Friendly Plan This is for people who probably know there is a cooker in the kitchen somewhere but don’t have what you’d call a loving relationship with it. It’s all about fast, healthy and delicious food to help you lose weight and snacks you can munch on the run. We even give you tips for eating out and grabbing ready prepared food. The throw-together evening meals take no more than 20 minutes from start to finish, but if there’s the odd night you do want to spend a bit longer cooking, no problem – just choose a recipe from the Foodie Friendly plan for keen cooks. Similarly, if you like to eat meat-free every now and then you can dip into the seven-day plan for vegetarians too. What we wanted to give you was a fast, easy and convenient plan that fits in with your normal routine. This is Tina’s speciality area – she’s a great cook but far too busy to waste a minute more than she needs to in the kitchen. Fast and GL-friendly is Tina’s mantra! The Seven-day Veggie Friendly Plan This pretty much does what it says! Vegetarians are so often forgotten about when it comes to weight-loss plans, but not here. We have a mixture of quick, tasty recipes and one or two that take a little more time. The most important thing is that they taste fantastic – no more ‘vegetarian lasagne’ every night for you. Our recipes use clever ingredients, imagination and lots of variety to keep you nutritionally balanced and happy with fabulously indulgent food that’s good for you and your waistline. The Seven-day Foodie Friendly Plan This is for the keen cooks amongst us. Deborah is a fantastically experimental cook who thinks nothing of starting preparation for a dinner party three days before anyone arrives – she’s our domestic GL goddess. Although you might not have quite as much passion as Deborah for cooking, this plan was designed for people who enjoy winding down at the end of the day by taking a little time to prepare dinner. The recipes aren’t complicated but don’t rely on convenience and time-saving tips. While they are all delicious, don’t be fooled into thinking they must also be full of calories and luxury ingredients. We’ve kept a beady eye on our Deborah and have made sure these recipes will achieve the same weight-loss results as the other two plans. Just in case you are wondering, I fall somewhere between Tina and Deborah when it comes to being bothered to cook – and would be the perfect example of someone who would mix and match from one plan to another throughout the week. Activities! OK, you know which plan you want to follow, or how you are going to combine the plans to suit your routine, so what else do you need? Ah yes, an activity plan. Don’t panic – this is going to be so easy but we do think it’s a really important part of your success. If we asked whether you were prepared to find 30 minutes a day to get to your goals, what would you say? Just 30 minutes or 1800 seconds every day will do so much to move you towards your goals: It will encourage your body to make new lean muscle tissue – that means your metabolic rate will speed up and you’ll burn more calories even when you are asleep. It will exercise your heart muscle and improve your overall health and wellbeing. It will help you tone up as well as lose fat. It will improve your quality of sleep. It will help relieve stress and tension. It will improve your overall physical and emotional fitness. It will increase your results and make them even easier to maintain. Every Second Counts! The 1800-second Challenge Here’s the challenge to get you moving about more and shedding those excess pounds. All we want you to do over the next seven days is find either one block of 30 minutes (1800 seconds), two blocks of 15 minutes (900 seconds) or three blocks of 10 minutes (600 seconds), and when you’ve got them we want you to walk for Diet Freedom. That’s it! It’s as simple as that – chuck on your trainers and start walking. Every step you take will lead towards your own personal Diet Freedom, and you will start to feel the benefits we’ve talked about very quickly. Your body will soon notice you’re asking it to do more than usual if you are doing this every day, and that’s when the changes will start to happen. We find the best way to fit in those 30 minutes is to look at your routine and see where you could walk instead of drive or take the bus, or just take some of the time wasted sitting down watching television when you could be out and about. Could you? Walk to work, or part of the way? Walk the kids to school? Cancel the papers and go and collect them yourself? Get out of the office at lunchtime? Take a walk when you get in from work? Get the kids away from the television or computer and walk with them? Walk the dog or someone else’s dog? The choices are endless. You might find it useful to have a couple of circuits in mind which will take you 10, 15 or 30 minutes, then you don’t need to worry about where you are going to walk. Make sure you feel safe walking your circuits, and if you are worried about becoming more active check with your doctor first. If you already go to the gym, take an exercise class, swim or whatever, that’s great. But we want these 1800 seconds a day to be on top of what you already do. Do this for the next seven days, then write a list of all the good things about getting more active – the pros. After that write another list of all the not-so-good things about getting more active – the cons. Which outweighs the other? We challenge you to come up with more cons than pros. If you do find some cons about your activity plan, look at each one in isolation and see if you can come up with a way to make it a good thing or a pro. Here’s an example: Pros and Cons of Getting Active for Seven Days How Do I Know if I’m Walking Hard Enough? That’s an easy one. The ‘talk test’ is a really simple way of judging whether you are walking fast and hard enough. While you are walking, start talking (even to yourself!). Yes, people may stare but that’s their problem. If you can talk away as normal you can probably go faster or include more of an incline on your circuit. If you can still talk but need to catch your breath you are spot on and can keep going. If you can’t talk, have turned purple and keeled over, you are probably trying too hard. Seriously, don’t go mad. Start gradually and build up to a level that just gets you feeling a little warmer and increases your breathing rate. At some point that level will feel quite normal and will require little or no effort. That’s the time to see if you can go faster, harder or longer. So what’s stopping you? Rise to the Diet Freedom walk challenge – we know you can do it! Now you’ve got everything you need to get started: you know how the diet works, you know how to make the 7-day plans work for you a week at a time, and you’re ready to start walking towards Diet Freedom – congratulations! Of course you have already taken the most positive step of all by starting to read this book – so well done! We’d love to know how well you’re doing, so please do log on to the forums on our website and let us know. PART II WHOSE SIDE ARE YOU ON? (#ulink_70d6df78-5e06-59ba-8096-ea665da72176) There’s a lot more to permanent weight control than just knowing what to eat. In this section we address getting your head in the right place to get started and KOKO – that’s keeping on keeping on once you’ve reached your goals. We also challenge you to find 1800 seconds a day to change your life forever … You’ll find: How to prepare your mind for the 7-day GL diet How to set goals, achieve them and keep on keeping on – KOKO How to get active – don’t panic! It’s easy! “Finding Nigel Denby’s GL diet book in a tiny village bookstore was my happiest ever accident. At 55, I’d just started GI dieting after failing on two of the main ‘group-attendance’, point-counting UK diets. I wanted the dieting Holy Grail, enjoyable as well as easy to understand, without counting or crazy nutritional principles. In GL I found my freedom, as if a burden had fallen off my back. Armed with Nigel’s clear explanation of nutritional principles and a few recommended new habits, I took baby steps in healthy eating rather than dieting, helped by the recipes and by learning from experience. I started to lose weight gradually and feel much better. I found the message-board on the website very supportive. The research team were responsive to my queries and uncertainties, and the shared wisdom, support and experience of many ex-dieters, now Diet Freedom Fighters, was invaluable. To us, the future is GL – a healthy, enjoyable way of life and weight management, easily shared with family and friends – rather than glum solo dieting.” Marie M from Cambridge Chapter 3 IT’S ALL IN THE MIND (#ulink_8ec962a5-3639-5ff5-9c72-ae21b9c91315) Why do diets fail? Well, we’ve all been there. We’re all fired up and ready to go. It’s Monday morning, another weekend of overindulgence behind us, and it’s D-day – we’re about to start the diet! Later that week, or even that day, things start to get a bit dodgy. Perhaps work is stressful, the kids are playing up, you’re tired, hungry, disorganized or a multitude of other reasons and it’s all too easy to decide the diet is just too hard or too much hassle. It then slips by the wayside, leaving us feeling lousy, disappointed, guilty and like a failure. This probably sounds familiar to many of us … and is exactly what we’re talking about when we describe the ‘diet trap’: a cycle of preparing for a diet, starting a diet, stopping a diet and feeling guilty about it. The problem is that we repeatedly just accept this cycle and put our failure down to things like: I haven’t got any willpower. I haven’t got time to fuss about with diet food. I can only diet when everything is going smoothly in my life. I could diet if I lived on my own. I’ll diet when things calm down at work. I’ll diet when my social life quietens down a bit. Diets are really confusing – I just want something simple to follow. Are these reasons or excuses for a diet failure? Well, they can be a bit of both, but what I see with so many of my patients, and from my own weight-loss experience, is that dieting behaviour is something we learn. The more times we go through that diet-trap cycle, the better we get at perfecting our destructive diet behaviour. Often the time it takes us to complete the cycle of starting the diet and feeling guilty about our failure gets shorter and shorter the more times we practise the cycle. In extreme cases this means that eventually some people don’t even get as far as starting the diet – they believe they will fail before they start so what’s the point in bothering at all? All this can be changed. The diet-trap cycle can be broken right now, today, this second. So, this is how to make the massive step out of your diet trap and turn your back on that miserable cycle forever … Remember: ‘If you do what you always do, you’ll get what you always got!’ The first thing to do is accept that you have been stuck in a diet trap. If you’re not sure, go back over the previous paragraphs and see if you recognize your own behaviour there. If you already know this applies to you, think about the last time you started a diet-trap cycle and work through the list of questions below to help you unravel what really happened. For some of the questions I’ve given you answers some of my patients give me. Highlight the answer which best fits your story, or write in your own if none of them are appropriate, and then read on for some suggestions and tips on how to overcome and change your dieting behaviour. What sort of diet did you choose? A diet from a magazine A diet a friend or colleague recommended I just tried to cut down I went to a slimming club I always follow the same diet when I want to lose weight Other________________ How did you plan for it? I didn’t I told everyone I was on a diet and warned them not to temptme I filled the fridge with diet food I just played it by ear I cancelled my social life Other________ What did you dislike about the diet? The food was boring I was hungry and just thought about food all day The diet was really confusing so I had to guess what to eat a lot of the time It would have been fine if I was home all day, but eating out was a nightmare I ended up cooking different meals for the rest of the family Other________ What did you like about the diet? I got results It was really simple I knew exactly what to eat and when I was dieting with a friend and we kept each other going My friends and family were really supportive I had a clear goal to work towards Other________ What about eating out? I’d starve all day so I could enjoy going out for dinner I didn’t eat out Once I started eating out it was the slippery slope I just ordered salads Lunchtimes were the hardest; all I could get was a sandwich or fast food Other______ Why did things start to go wrong? I got really stressed and gave in to comfort eating My weight loss slowed down and I got fed up The effort just got too much for me I had a lapse and just couldn’t get back on track Friends and family were trying to be helpful, but they were driving me mad going on about my diet Other______ How did you feel when you realized you’d stopped dieting? Relieved Guilty Angry and upset It was inevitable Hopeless Other______ OK, now you’ve got your answers in front of you, let’s start to unravel them. Those answers are actually the most powerful tool you can use to help you break free from your diet trap. They are the roots of your diet behaviour and they open the door to breaking those behaviours and helping you start walking towards your own personal ‘diet freedom’. Remember the phrase we used earlier? ‘If you do what you always do, you’ll get what you always got!’ This is your chance to change this around to: ‘If you change what you always do, you can get what you always wanted.’ What Sort of GL Diet is Right for You? The 7-day GL diet is designed to be very flexible. We’ve got plans for busy people who hate cooking, for vegetarians and for keen cooks. You just opt in and out of whichever plan suits you on each day; or if you know you’re pretty consistent in your approach to food then pick a plan and follow it to the letter. We’ve always known that there is no universal diet which will suit everybody, but the science behind GL tells us that the principles of the diet can suit everyone. So we’ve taken those principles and made them work for everyone in a flexible format. If a friend has recommended the GL diet, you may need to approach it in a different way to them. Our GL diet doesn’t have a restrictive ‘start-up’ phase that leaves you feeling hungry, deprived and miserable. These plans have been designed to guarantee results. They are nutritionally balanced, so once you start you can just keep on going. We’ve also thought about eating on the run, and have given you comprehensive shopping and eating-out guides so you’ve got everything you need to make the GL choice a lifestyle in just seven days. Planning for the 7-day GL Diet Planning is vital. Think about the 4Ps: Perfect Planning Produces Permanent weight loss You are about to change the way you eat, something you have done every single day of your life. If you just jump in without giving it a thought, isn’t it likely you are going to make a mistake or forget something? Of course it is – one of the biggest causes of diet failure is that people don’t plan enough. By planning, we don’t mean it needs to be a military exercise, but there are some basic requirements. You need to know what you are going to eat, the ingredients you require, and what you are going to do about food when you are away from home. The layout of the eating plans, recipes, shopping guides and food lists makes food planning as easy as possible. However, like any other tool, these are only helpful if you use them properly. This is how we suggest you plan for your first week: Take a quiet half hour or so the week before you want to start. Sit down with the book and look at the eating plans. Consult your diary and see what the week looks like. Will you be eating at home every night? Can you take your lunch with you to work? What about snacks? Do you need to remind yourself to take snacks out with you so you don’t get caught out when you’re on the hoof? Choose a selection of meals and snacks from the plans which will fit in with your schedule, then look at the recipes and see what you’ll need. Write a list of everything you need – that’s your personal weekly shopping list done. You’re off to the perfect start through perfect planning – easy! After a week or two of doing this you’ll get quicker and quicker at it, and it will begin to feel like second nature. Having everything you need at home is one of the most effective ways of successfully beating those old triggers to graze on sugary, fattening, high-GL snacks. Making the 7-day GL Diet Work for You Avoiding Boredom and Hunger Pangs There is absolutely no reason for you to get bored or hungry on the diet. There are over 80 recipes to choose from. If you find yourself getting into a rut, go back to the recipes and find some new ones to add to your repertoire. If you are hungry then have another look at the plans and make sure you are following the guidelines and eating something every four hours. Snacking is an essential part of the GL diet. It’s far better to pre-empt hunger than to wait until you are so hungry that you grab anything in sight! If you snack regularly and don’t allow yourself to get too ravenous you are far more likely to choose something healthy. Getting More Help and Advice If there are specific foods or elements of the diet you are confused about, reread the book and check through the food lists and the ‘Your Questions Answered’ chapter to help give you the clarity you need. If you can’t find the answers you are looking for in the book, do visit us online where you can get more help and support from us and from other Diet Freedom Fighters on the lively forums. Eating Out Don’t panic if you’ve got a night out coming up. If you are eating out then find out what type of restaurant you’ll be going to and use the eating-out guide to help you plan what you’ll order. If you are just going out for drinks, then eat a sensible low-GL meal before you go and set a limit on the number of drinks you’ll have during the evening. Family Meals Although you are following the GL diet to help you lose weight, there is no reason why the rest of the family can’t eat low GL as well. Try not to get into the routine of cooking different meals for yourself. There’s no need. You might want to give other members of the family a larger portion and not worry too much about how many potatoes or how much pasta you put on their plates. Calling All Supporters Before you start the diet, think about previous diets when you’ve been successful. Did you diet alone or with friends? A lot of people find it really helpful to ‘buddy up’ with someone, whereas others prefer to go it alone – there isn’t a right or a wrong approach but it’s well worth thinking about what will suit you best. Is there someone whom you think would be good to diet with? If you are going to diet with other people, choose carefully. There are diet saboteurs out there who can be really good at subconsciously spoiling your plan by encouraging you to take a shortcut here, or make a slip there. Make sure the person you choose is really committed and of a similar mindset to you. Sometimes well-meaning friends and relatives just don’t support us in the best way. Nagging, bullying and humiliating are thoroughly unhelpful, and guaranteed to make you stick two fingers up at the world and abandon your diet. Decide if you want to tell people you are trying to lose weight. If you do, decide what they can best do to help you and ask them for what you need. If you don’t want them to eat biscuits in front of you, ask them not to. If you want them to ask how you are getting on once a week rather than every five minutes, or if you’d prefer them not to mention it at all, ask them. If you want them to query whether you should be eating certain foods, ask them to phrase the question in a way that doesn’t sound accusing or patronizing. Decide on the kind of support you want and will respond best to and ask for it! If you prefer your support to come from people less involved with your day-to-day life then you can log on to our website and get an abundance of really helpful support. A Word about Goal Setting Take some measurements before you begin the diet so you can see how much weight you lose. It’s useful to know your BMI (body mass index). No weight-for-height charts are perfect but we prefer the BMI because it gives you an indication of the risk to your health from your weight. It’s also useful because there is a wide range for each classification, and for people with a lot of weight to lose it’s really helpful in setting staged targets. It’s important to remember, though, that the BMI is a guide, not the Holy Grail. For your reference there is a BMI chart on our website. There is good evidence that having a BMI of 20–22 has greater health benefits than a BMI of 23–25. However, we wouldn’t recommend that you try to achieve a BMI of less than 18.5. If your current BMI is between 20 and 25 then you really don’t have a huge amount of weight to lose. You can probably expect a weekly weight loss of about 2lb as it tends to be slower the less you need to lose. If your BMI is between 25 and 30 you’ll lose a little more each week, and if your BMI is above 30 then it wouldn’t be unusual to lose more then 5lb in seven days, especially if you are able to be more active than usual, but check this first with your doctor. It’s also a good idea to take some body measurements such as your waist, hips and bust or chest. Use a tape measure and make sure you measure the same spot each time. Keep the tape measure straight for the most accurate result. To measure your waist – measure around the naval or belly button For hips – measure at the widest point of your bottom For bust or chest – measure around your nipples If you are working on increasing your day-to-day activity levels then measurements will be especially important. You may well change shape and lose inches faster than you lose weight. This is because as you increase your activity level, you replace some fat with muscle, which weighs more than fat. Physical measurements, especially around the waist, are just as meaningful as actual weight changes. Besides, if your goal is to drop a dress size or get into jeans two inches smaller than your current pair, does it really matter how much you weigh? No, of course it doesn’t! The more you move about, the less you’ll wobble There’s more information about goal setting coming up in the next chapter. Chapter 4 KOKO – KEEP ON KEEPING ON (#ulink_f1ece734-f3fb-57e9-831c-d0772364d763) We talked in Chapter 3 (#ulink_2ad4bacc-831d-5a23-84fc-a39d37e70f90) about the importance of planning before you start your diet. Well, an integral part of the planning process is deciding what it is you actually want to achieve. You might be thinking at this point: I’m reading a diet book, so I guess I just want to lose weight! I suspect that if we look a bit more closely at your motivations, we might find you’ve got quite a bit more to gain as well, and you can set goals for these outcomes too. You might want to feel more confident, be able to buy clothes more easily, lower your risk of heart disease, diabetes, cancer or other diseases, or improve your fitness. Of course your goal might be as simple as just wanting to get back into that dress or suit you haven’t been able to wear for ages. Whatever you want for yourself, the art of goal setting is keeping it real and achievable, and also having performance measures or milestones along the way to let you know you are heading in the right direction. We’ve been very careful throughout the book to keep our promises real and achievable, and we really want to encourage you to do the same with your expectations of yourself. If you set unrealistic, unachievable goals for yourself you also set yourself up for disappointment and failure, and we all know what that feels like from our past experiences of diets, don’t we? Weight-loss Goals and Measuring Your Success You may wish to find out your BMI (Body Mass Index) from the chart on our website. Remember, people with a BMI of between 20 and 25 should expect to lose no more than 2lb per week; people whose current BMI is between 25 and 30 could lose between 2 and 5lb per week; while people with a BMI higher than 30 may lose more than 5lb. Weight loss is never consistent. No body loses the same amount of weight every week. So these guidelines are very much that – guidelines. A better way to look at weight loss, and the way I prefer to measure success with my patients, is to look at monthly weight loss. Taking three or four weight measurements during the month, and then averaging them over the full month, gives a much more accurate picture of what’s going on. This method also evens out those weeks when weight loss is disappointing with those when you’re walking on air because it’s all going so well. Each time you weigh yourself, it’s important to use the same scales, and to weigh yourself at about the same time of day. This will prevent inaccuracies and also limit false weights from changes in fluid balance – we can weigh up to 4lb more at one end of the day just because we are holding more fluid – so same time, same equipment is a golden rule. When it comes to setting long-term targets for yourself, there are literally hundreds of options. We’ll look here at a few of the most important. Weight Loss for Health If you are quite overweight – let’s say your BMI is over 30 and you are dieting primarily for health reasons – then to set a goal of reaching a BMI of 20 might not be realistic. It may also be a goal that seems too far away right now, so it may not be that helpful in keeping you motivated. What might be more achievable would be to aim first of all to reduce your weight by 10 per cent. Let’s say you currently weigh 16 stones (224lb or 101kg). A 10 per cent weight reduction would be 1? stones or 21lb or 10kg. The 10 per cent bit is very significant: good-quality studies have shown that reducing your weight by as little as 10 per cent significantly reduces your risk of heart disease, diabetes, high blood pressure, high cholesterol and some cancers – not to be sniffed at. Once you get to 10 per cent, aim for the next 10 per cent and so on. The health benefits just keep on coming. Measurements Measuring your waist, hips and bust or chest is another great way to chart your results. Fat carried around the tummy or abdomen is a key indicator for an increased risk of heart disease and diabetes. Aiming for a waist circumference that reduces your risk is a fantastic goal. We’ve also included a measurement chart for you to complete, below. This will be particularly useful if you think you’d like to continue the diet for a few weeks. It’s a great motivator to let you know everything is moving in the right direction. If you’re not sure how to take accurate measurements then have a look at our tips on page 39. Other Measures of Success As far as other measures of success go, the key is to record where you are right now, before you even start the diet, and then make appointments with yourself to revisit your list and review your progress. You can do this for feelings, emotions, confidence and a whole host of weight-connected issues. There’s much more to finding Diet Freedom than just what the scales tell you. You can score these feelings and emotions in a variety of ways. Words are good but if you find that difficult, try using the smiley face score or the scale of 1 to 10. Smiley Face Score Use the faces to represent how you feel for each feeling or emotion in the table below and watch your score get more and more smiley! Scale of 1–10 Imagine a scale from 1 to 10, with 1 being the least confident or optimistic and 10 being the most confident or optimistic you could feel. Then give yourself a score for how you feel at that moment, and revisit the score table next week and the week after, and so on. Scale of 1–10 for how you feel 1–2–3–4–5–6–7–8–9–10 1 = lowest 10 = highest Keep a record of how you feel here: Recording things other than your weight and physical measurements is a really motivating and important part of keeping you going. It might seem a bit strange to start with, but the more you do it, the easier it will become. KOKO – Keep on Keeping on! We’d love to take the credit for this phrase, but sadly we can’t. It started with our army of Diet Freedom Fighters who keep each other motivated and share tips on our website forums. They are a great place to start when it comes to KOKO. Dieting can be a lonely old business and it’s inevitable that you’ll have good days and days when it all seems a bit too much. Those can be really negative and send your motivation into a downward spiral. Sometimes a trouble shared really can be a trouble halved, and you can bet that someone else is either feeling exactly the same as you, or has been there before and can give you just the words of wisdom and encouragement you need to get you back in positive mode. We regularly call in to the forums to update everyone with new information and encouragement, so please do join us and meet some new friends to share support and ideas with. A Lapse is a Slip, a Relapse is a Return to Old Ways … Lapsing, ‘having a bad day’, ‘losing your focus’ or ‘falling off the wagon’ – whatever you want to call it – is a perfectly normal part of changing. It’s human nature to forget to have your morning snack occasionally, and end up choosing something unhelpful at lunchtime – that happens because you got too hungry to make a sensible choice, not because you have no willpower. Likewise, going to someone’s house for dinner and eating a meal which doesn’t quite fit in with low-GL principles is being polite, not weak willed. I have never worked with a patient who hasn’t had the odd slip here or there, and I don’t expect I ever will. If it were that easy to be perfect all of the time I doubt any of my patients would bother coming to see me, and you wouldn’t have bothered to buy this book! A lapse becomes a problem when it triggers all kinds of negative thinking, feelings of hopelessness, complacency and guilt: I’ve never had any willpower. I always give in to temptation. I’ve blown it. I’m miserable – let’s eat – I’m even more miserable – let’s eat some more … One biscuit won’t hurt. That’s just the time when a lapse is in real danger of turning into a relapse, and within minutes you can be right at the end of that diet-trap cycle all over again. These are just the kinds of trick our negative dieting experience from the past likes to play on us. It’s the way our old behaviour tries to exert power over the new relationship we have with food. The unhealthy food behaviours we have learnt, and relearnt, to perfection every time we have tried to diet in the past, enforce the negative self-belief thoughts like these promote. Part of finding your Diet Freedom is facing these thoughts head-on and beating them. A critical part of the process is seeing a lapse for what it is, understanding why it happened, deciding if you would deal with the situation differently in the future and moving on. End of story. Temptation Tamers One of the negative thoughts we’ve just talked about is the complacency thought – ‘One biscuit won’t hurt’. Well, no, in the grand scheme of things one biscuit won’t mean you regain all the weight you’ve lost. It won’t mean you suddenly increase your risk of heart disease or diabetes. One biscuit is not an international disaster! But, when you are trying to build a new relationship with food, one biscuit can lead to two, to three and to a whole packet. You can’t remove all temptation from every aspect of life – Adam and Eve taught us that – but if you are aware that temptation will pass your door, you can be prepared. Many of our Diet Freedom Fighters have told us that having some ‘Temptation Tamers’ ready for when the biscuits appear in the office or the pudding menu comes round at the restaurant are really helpful at making them stop, pause and make an informed choice about whether they want to give in to temptation or not. Have a look at this small selection. If any of them strike a chord with you, write them down and stick them on the fridge door, or put them in your purse or wallet – keep them somewhere handy for when temptation comes knocking. ‘Just one will be the tip of the iceberg.’ ‘Bad for me, bad for my bum.’ ‘Junk-food junkie or health-food hero?’ ‘One small step for man, a giant step towards my Diet Freedom.’ ‘How long will that make me feel good for?’ ‘No thanks, that’s what I used to do.’ ‘Junk food = lousy mood.’ ‘One biscuit is too many, a packet is never enough.’ Maintaining Your Weight Eventually you will want to stop losing weight and focus on maintaining the great shape you’re in. Because the GL diet is a way of life and not just a quick ‘here today, gone tomorrow’ fad, maintaining your weight doesn’t mean you jump straight back into your old ways – that would just be an extended form of the diet-trap cycle and is definitely not a good move. The likelihood is that, by now, you’d actually find it very difficult to go back to those horrible crash-and-burn days of fluctuating blood sugars, mood swings, irritability and, of course, weight gain. What you can do when you want to maintain your weight is relax a little more when you’re eating out. You might choose to have a little more alcohol (and no, we don’t mean binge drinking!) or to have the odd dessert, some extra bread or other moderate-GL foods. The 80/20 Rule Many people find the 80/20 rule a good way of keeping themselves on the right track during maintenance. The 80/20 rule is about choosing sensibly most of the time, and having a little of what you fancy some of the time. This guide often fits in to the working week, watching what you eat Monday to Friday and relaxing more at the weekend. Please, please, don’t take this as the green light to go hell for leather at the weekend. It’s a sad but true fact that everything we put in our mouths has an effect on our bodies, and we simply can’t get away with bingeing and then starving ourselves to try and make up for it. That’s bordering on an eating disorder and stands for everything we’re against. The 80/20 rule is fine when you feel very comfortable with your relationship with food, and when you are also really enjoying your GL lifestyle. If you don’t feel safe letting your guard down, then don’t do it yet. Wait a while and come back to it in a few weeks’ time. Go at your own pace. KOKA – Keep on Keeping Active This is another important part of KOKO. As we’ve said before, you don’t have to go exercise mad to be healthy and lose weight, but it really helps if you can be more active. Again, by now we’d hope that your daily 1800 seconds are no longer a chore and have become an invigorating part of your routine. If that’s the case then congratulations – you are now a naturally active person and have significantly increased your chances of a longer, healthier life! When it comes to maintaining your health and weight, your activity levels are just as vital as they were when you were losing weight. This might also be a good time to look at increasing your daily activity levels further, especially if you intend to try the 80/20 rule. I often advise my patients to view their activity like a savings bank when they are in weight maintenance. If you put in regular deposits, you can make an occasional withdrawal and still stay in credit. This applies in exactly the same way to your energy balance – expend energy through activity every day, and every now and then you can have a little extra intake without piling on the pounds. Unlike your bank account, there is no overdraft limit when it comes to weight control, so don’t be fooled into thinking that an extra circuit around the park once a week gives you enough credit to party all weekend and keep out of the red! When maintaining your weight, the bottom line is: Use your common sense. Start gently with your maintenance plan, and find the level that suits your body. Remember, it takes a lot longer to burn off excess energy through activity than it does to consume excess energy through food and drink. Chapter 5 EVERY SECOND COUNTS (#ulink_c5958002-ac50-5d61-9f1b-6aad236e8430) In Chapter 2 (#ulink_2d8a9337-8711-592d-a393-f47b25ff9570) we talked about increasing your activity through walking with the 1800-second challenge. Getting active is such an important part of a healthy weight-loss plan that we are going to get back on our soapbox again! As well as scheduling your eating plan, social life and support networks, this is also a good time to plan in that activity. We’ve concentrated on walking because it’s cheap and so easy to do, but there are lots of other activities which will get that heart muscle working and help you build that all-important lean muscle tissue. Remember, muscle tissue increases your metabolic rate and helps you burn more fat, even when you’re asleep! If walking doesn’t float your boat then find something else that will get you moving: Dancing Cycling Swimming Fitness classes Roller-blading Trampolining Skipping Sex These are all activities you can measure in terms of their frequency and duration – yes, the sex too! You’re looking for that magic 1800 seconds or 30 minutes every day. Then you can rest on your laurels and feel 100-per-cent confident you are being active enough to: Lose weight faster and keep it off Boost your immunity Get a natural high from increased production of endorphins (feel-good hormones) Sleep better Boost your brain and memory power Reduce your risk of heart disease, diabetes, cancer and high blood pressure And if all this still sounds just too much then start by focusing on your day-to-day routine, and work out where those 1800 seconds can be found in tasks you have to do anyway. Here are some ideas: Walking to and from work Walking the children to school Using the loo on another floor – take the stairs Going out to get your lunch – take a longer route Housework Cleaning windows Mowing the lawn Digging Washing the car Sex – not that sex should ever be routine of course! Day-to-day tasks are so useful for building up your total activity level. It’s just as effective to find your extra 1800 seconds in short bursts if one block of 30 minutes isn’t practical or possible. Exercise Options for Less Mobile People If you are one of those people who, for whatever reason, are unable to get about as well as most of us, please don’t take our emphasis on activity as meaning you won’t get results on the 7-day GL diet. You will. It may mean it takes you a little longer to reach your goals but it is possible to achieve weight loss by changing your diet alone. If walking is a real problem for you then chair exercises can be very helpful. Some people find that swimming can also be great because the water supports their weight rather than their joints having to do the work. It’s really important to take advice from your health-care professionals before embarking on an activity plan. You may also find that your GP’s surgery or physiotherapy department can offer advice and ideas for less able people to increase their activity levels. Above all, don’t let your mobility difficulties prevent you from reaching your weight-loss goals. “Having been on every diet written, I am always hoping for a miracle. I bought the GL book hoping this would be the one. At last I’ve found something realistic. The main reason is you really do have ‘freedom’ -no counting, no visits to supermarkets checking every packet for salt, fat, carb and calorie content. The book is easy; it all makes sense; the recipes are delicious and suitable for everyone; you don’t need to sit eating differently from the rest of civilization. I have now lost 10lb – it’ not fast but it’s constant. I feel healthier and have noticed how much more energetic I am. I’m also shrinking in different places! This message is from a real person. I’m not a stick insect – I’m still a larger-than-life lady – but for the first time in many years I now have real hope that this is going to work and become a way of life.” Andie M from Essex PART III YOUR 7-DAY GL GUIDES (#ulink_628be295-21a3-5ac6-b6ae-33bdfde261a9) Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/deborah-pyner/the-7-day-gl-diet-glycaemic-loading-for-easy-weight-loss/?lfrom=688855901) на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.