The Low GL Diet in a Nutshell

3 golden rules

For balancing your blood sugar, there are only three rules:

• Eat 45GLs daily to lose weight or 65GLs to maintain weight
• Eat carbohydrateCarbohydrates are the primary source of energy for the body as they can be broken down into glucose (sugar) more readily than either protein or… with proteinProteins are large molecules consisting of chains of amino acids. Proteins are essential nutrients for the human body – they are a building block of…
• Eat little and often

5 simple principles:

• Balance your blood sugar
• Eat good fats, avoid bad fats
• Eliminate allergie
• Supplement for success
• Exercise for at least 15 minutes daily
• The protein-carb connection

There are two ways to achieve a low GL meal. The first is to avoid carbohydrates altogether and eat lots of protein and fatThere are many different types of fats; polyunsaturated, monounsaturated, hydrogenated, saturated and trans fat. The body requires good fats (polyunsaturated and monounsaturated) in order to… (Atkins style – not recommended in my opinion). The other is to have some carbohydrates, but only those that release their sugar content slowly (low GL) and to always eat them with protein (my preferred option). Protein helps to slow down the release of sugar from carbohydrates and has virtually no effect on blood sugar.

While fats don’t have any effect on blood sugar, the amount and type of fat you eat will still affect how much weight you lose. Saturated fatSaturated fats should be avoided wherever possible as they increase the amount of cholesterol in the blood and increase the risk of developing heart disease…. is easily stored in the body as fat, so should be avoided. Essential fats (omega 3 and 6) are crucial to your health and need to feature in your diet daily.
You will find Omega 3 fatty acids in oily fish such as salmon, trout, mackerel and sardines, as well as in flax and pumpkin seeds. Omega 6 fatty acids are found in nuts and seeds as well as evening primrose oil, corn oil and soya oil.

The importance of exercise

Exercise is the fastest way to improve your metabolic rate. Muscle burns more energy than fat, so the less muscle you have the slower your metabolismMetabolism is a term that is used to describe the chemical reactions that take place within the body’s cells. The body gets the energy it…. Combining low GL eating with regular exercise is important for success on the diet.

Low GL benefits

• You won’t feel hungry – while a restricted diet will not fully satisfy your appetite, from day one the low GL diet recommends foods designed to satisfy your appetite and leave you feeling full.
• It is safe – unlike highly restrictive diets, the only side effect of a low GL diet is added health.
• It’s enjoyable and delicious – no food groups are excluded on the low GL diet so you don’t have to fight to stay on track
• You’ll feel great! – a low GL diet works with your body, not against it.

What You Should Eat

40GLs Meal Examples

There are two stages to the low GL diet; weight loss and weight maintenance. On the weight loss diet you should eat no more than 40GLs daily, with an additional 5GLs allowed for a drink or dessert. Following these guidelines will ensure you reach your personal goals.

Breakfast (choose one of the following to make up 10GLs)
1. Scrambled or boiled egg with one slice of rye toast or 2 rough oatcakes
2. Get Up and Go shake made with skimmed or soya milk and a handful of berries
3. Fruit topped with yoghurt and seed.

Mid-morning snack (choose one of the following to make up 5GLs)
1. A small apple, pear or peach, plus 5 almonds or a tablespoon of pumpkin seeds
2. One thin slice of rye bread thinly spread with sugar-free peanut butter
3. Smoked salmon, lean meat or hummus with one or two rough oatcakes

Lunch (choose one of the following to make up 10GLs)
1. Quinoa Tabouleh
2. Apple and tuna salad with oriental green beans and coleslaw
3. Beany vegetable soup

Mid-afternoon snack (choose one of the following to make up...

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