Winning at Weight Loss

  • 21 Dec 2015
  • Reading time 4 mins
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My name is Patrick Holford and for the last 30 years I have been studying the best way to lose weight. There are a lot of diets out there and it’s often confusing as you get conflicting messages on what works best. But I think the absolute best and healthiest way to lose weight is to follow a low glycaemic load (GL) diet.

What does low glycaemic load mean?

In a nutshell, when your blood sugar level goes too high (after eating too much sugar or refined carbs like white bread or pasta) the excess is converted to fat. When your blood sugar level dips you feel hungry and so you snack - often reaching for something sugary. Keeping your blood sugar even is the key to losing weight and this is what a low GL diet does. The GL is based on the glycaemic index (GI) of a food which works out how fast a food releases sugar and how much of the food is carbohydrate.

How do I work out the glycaemic load?

The Low GL Diet Made Easy and the online Low GL Diet Counter show you the GL of foods. The Holford Low GL Diet Cookbook provides loads of delicious and easy recipes for breakfast, lunch, dinner and snacks, all with the GL worked out.

Once you’ve been following the diet for a short while you’ll soon get the hang of it and you’ll start to naturally follow the principles.

Three simple rules

The beauty of eating a low GL load diet is that you just don’t feel hungry. This is because you eat regularly and can have decent portions. A low GL load diet is also easy to follow, even when you go out. You just need to follow three golden rules:

  1. Eat protein with carbohydrate
  2. Eat no more than 45 GLs a day (see below for how this breaks down)
  3. Graze don’t gorge

Why it’s important to eat protein with carbs

Protein helps to slow down the release of sugar from carbohydrates and has virtually no effect on blood sugar. So if you combine protein (fish, eggs, beans, poultry) with wholemeal carbs like wholemeal bread, brown pasta or starchy vegetables (which are lower GL than refined carbs) you get a healthy, balanced low GL meal.

Thai Meal

What food can I eat on 45 GLs a ......
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