Weight Loss & Blood Sugar Balance

Losing weight doesn’t have to be a struggle. You don’t have to feel hungry and you can keep it off. If weight loss slows down there are ways to speed it up again. You can eat a huge variety of delicious food and you don’t have to exercise every day. There are some supplements that can help with weight loss and some key foods that make a difference.

In this section I explain both my Low GL Diet and my Hybrid/5 Day Diet. You’ll learn how to lose weight quickly and healthily without feeling hungry or low in energy.

Weight Loss & Blood Sugar Balance - Videos

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How The 5 Day Diet Works
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Ask Patrick – Weight Loss

Patrick gives answers to your questions regarding weight loss

Weight Loss & Blood Sugar Balance - Podcasts

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Should We All Be Dropping Acid

Not LSD, but uric acid. Dr Perlmutter and I discuss its pivotal role in your...
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How Junk Food Kills People

Dr Robert Lustig and I discuss childhood obesity, diabetes, and what’s really driving ill-health.
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The Low GL Revolution

I have a frank conversation about carbs, gaining weight, and losing blood sugar control with...
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How to Reboot Your Health, Energy and Immune System in 5 Days

Award-winning medical journalist and co-author of the Hybrid Diet, Jerome Burne, talks with me about...

Weight Loss & Blood Sugar Balance - Testimonials

‘This is an amazing reset diet…I cannot recommend it highly enough.’

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“I can honestly say I’ve not felt this good for a very long time” – Sarah

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“For me the most wonderful thing this time is changing my visceral fat” – Gaynor

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“The 5 Day Diet is amazing. You can’t believe you can lose so many pounds” – Sean
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“I’d recommend it to anyone. It’s tough but definitely worth completing” – Simon
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“The diet has been nothing less than a revelation.” – Lisa
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“Because I was taking the supplements I didn’t often feel hungry during the five days” – Caroline
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“I’ve lost two stone, look 15 years younger” – David F

I've lost two stone, look 15 years younger and have the energy levels I had...
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“My doctor considers me to be cured” – Carol H

I began to follow the low GL diet and in 12 months I lost over...

Weight Loss & Blood Sugar Balance - Reports

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What really works for weight loss?

Discover the supplement that makes you feel fuller, makes you more regular, and the weight...
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The Optimal Life for Optimal Health

What is the optimal way of living for the best mental and physical health?
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Avoid Insulin Resistance to Age Well

Avoiding insulin resistance is possibly the single most important step you can take towards healthy...
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Stop Craving Sugar

Everyone likes sugar, and the more you have the more you want. You get used...
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How to Have a Delicious Christmas and Never Gain a Pound

So, here are some simple tips,so you can thoroughly enjoy the pleasures of Christmas and...
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The Low GL Diet in a Nutshell

Glycaemic load is a unit of measurement that tells you exactly what a particular food...
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Six Tips to cut down on Sugar

In case you hadn't noticed, sugar is addictive and if you've tried to eat less,...
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The comprehensive Weight Loss Guide

Every year the average person gains 3.35lbs – that’s over 2 stone or 15kgs in...
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Diet Dilemma – How to stay motivated

If you started the ew Year (or even this week) with good intentions, intending to...
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How2Quit : Sugar

Use the following guidelines alongside our How to Quit Action Plan in Part 4 of...
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Cinnamon – the evidence for weight loss and diabetes

A spoonful of cinnamon a day really does help keep diabetes at bay. Cinnamon is...
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Low GL for Weight Loss

umerous studies have now shown how much more effective a low-GL diet is than other...
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GL Scientific Evidence

“Substantial and consistent scientific evidence of the highest quality shows that a Low GL diet...
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Chromium – The Evidence

Chromium is a non-toxic mineral, essential for carbohydrate, protein and fat metabolism. Supplementation has been...
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Low GL for Diabetes Control

Low GL diets are the ideal way to control blood sugar levels and have been...
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Chromium – the Insulin Helper

The name of the game for both weight and diabetes control is to keep insulin...
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Why We All Need to Supplement Vitamin C

“Optimum utrition is the medicine of tomorrow,” said twice obel prize winner Dr Linus Pauling....
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The Secret to Successful Weight Loss

How choosing the right foods can help burn fat, banish food cravings, maintain blood sugar...
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How much sugar is too much?

So, how do you measure the effect on your blood sugar and how much sugar...
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Going Hybrid Makes Evolutionary Sense

All species survive because they thrive on a particular diet and develop a set of...
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Get ready to lose weight fast for summer

Getting ready to diet is a bit like the warm-up before you exercise. You not...
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Three ways to balance your blood sugar

A story about three GP practices and a mineral
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Lose weight fast? Go Fishkins

Almost everybody, unless you’re a saint, leaves Christmas with a degree of sugar dependence. Behind...
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Is Food Intolerance Making You Fat?

More than two-thirds of your body is water and it can sometimes retain too much,...
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The best way to lose weight

The calorieCalories are a measure of the amount of energy in food. Knowing how many...
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Avoid the festive bulge with these top tips

And while there is nothing wrong with throwing caution to the wind and over-indulging once...
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Ask Patrick: Weight Loss

Question: I stopped dieting on your GL diet before Christmas – I lost a few...
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Supplements to help weight loss

There is no magic pill that will make you lose weight without making changes to...
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Winning at Weight Loss

My name is Patrick Holford and for the last 30 years I have been studying...
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The low GL diet mindset

Getting ready to diet is a bit like a warm-up before you exercise. You need...
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Eight Essential Foods for Losing Weight

Find out which foods are best to help you lose weight and maintain a healthy...
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Lose Weight Fast

If you’ve been trying to lose weight for a while and hit a plateau or...
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How High Fat/Low Carb Works for Diabetes

Diabetes is one of our biggest and most expensive health problems, and there is a...
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The 5 Day Diet Works Every Time – 49kg Lost in 5 Days

In May I held the third Hybrid ‘5 Day Diet’ Retreat and watched seventeen people...
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Go Hybrid: For Cell Renewal and Anti-ageing

In 2021 we are in a great position to harness the scientific breakthrough that is...
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Go Hybrid: For Healthy Weightloss

If you want to lose weight, then a high fat, low carb diet is just...
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Go Hybrid: The Real ‘Balanced Diet’

For years there has been much debate about what is a ‘balanced diet’ and how...
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Go Hybrid: Use Glucose and Ketones for Energy

Humans evolved as ‘hybrid’. We have an inbuilt ‘dual fuel’ mechanism – the ability for...
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I Lost 8lb on the new 5 Day Diet

You might think this is a bold claim but, on my 5 Day Diet Retreat...
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The Best and Worst ‘Natural Sugars’

Now that sugar is in the naughty corner, along with fructose, the most predominant sugar...
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Nutrition-Based Treatment Centres

Find treatment centres which incorporate the principles and practice of nutritional therapy in their treatment...
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Why Chromium is Good News

If there was proof that a nutrient reduced hunger, cut sugar cravings, helped weight loss,...
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The Superfibres That Lower Blood Sugar Naturally

Since the 1970’s a whole world of different kinds of fibres have been discovered and...

Weight Loss & Blood Sugar Balance - Blog

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Are You What You Eat?

A new paper entitled ‘obesogens’ nicely ties together the different strands that are leading to...
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Lose the festive belly fat (without feeling hungry). Here’s how.

If weight loss or dieting are at the top of your new year resolutions, then...
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My 5 favourite breakfasts

If you ever struggle to know what’s good to eat for breakfast, here are my...
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How to stick to New Year’s Resolutions

Can you usually keep your resolve for your New Year’s resolutions, or does your will...
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May 22 Hybrid Retreat Success – 50kg Lost in total

On the weight front the group lost 50kg in total, with an average of 2.8kg,...
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Vitamin C Cuts Sugar Cravings

‘Since taking vitamin C regularly my sugar craving has gone. Could this be connected?’ The...
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The 5-Day Diet Works

Twenty-one people with either weight or health issues went on The 5-Day Diet. The diet...
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Cut the carbs and lose weight – my three day challenge

If you went a bit heavy on carbs, sugar and alcohol over Christmas you might...
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A Successful first Hybrid Detox Retreat. Over 34kg lost. Here’s how.

We lost half a person in six days, over 5 stone, on this first ever...
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Reversing Diabetes Revolution

Have you noticed the reversing diabetes revolution is finally happening? More and more GPs are...
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The Hybrid Diet in a Nutshell

Doing the Hybrid Diet is easy when you know how.
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I lost 10kg in 4 weeks going Hybrid

Here’s what happened to me when I went Hybrid switching from a low GL diet,...
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I start my day with a Hybrid Latte

Many people suffer for the first two days when they cut out carbs to go...
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Variation not moderation is the key to weight loss

Fat or carbs? Vegan or meat? Or is it just about calories? What if you...
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Stop Counting Calories

This eloquent equation gave birth to the low fatThere are many different types of fats;...
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How to reduce stress for weightloss

Why stress affects weight Your appetite, weight and energy level are all largely controlled by...
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Overweight Means Underhealth

An analysis of 130,000 Biobank participants aged 60-69 showsthat being overweight and having more abdominal...
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Don’t skip breakfast

A study at the University of Hohenheim in Denmark had participants follow three diet protocols:...
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Half of heart/diabetes deaths due to diet

Nearly half of all deaths due to heart disease, stroke, and diabetes are associated with...
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The No-Sugar Diabetes Cure

Followers of my blogs will know that I’ve long believed, based on the evidence and...
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Probiotics for diabetes and weight loss?

Probiotics for diabetes and weight loss? A new study finds that supplementing Lactobacillus and Bifidobacteria...
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Study shows cutting carbs does not enhance fat burning

Do low carb high fat diets really help you to burn fat? A new study...
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Is personalised nutrition the key to losing weight?

Yesterday’s Daily Mail article and tonight’s Trust Me I’m a Doctor on BBC1, has created...
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Getting ready to lose weight

Losing weight is one of our most popular New Year’s Resolutions. So how can you...
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Government report recommends a sugar tax

The government’ disease prevention think tank, Public Health England (PHE), has recommended taxing sugar.
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No sugar diabetes link

Sugar consumption isn’t linked to diabetes type 2, heart disease or obesity, says the government’s...
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Cancer – sugar and weight more important than genes

A study out today shows that the greater a woman’s weight the greater is their...
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5 ways to save NHS £6 billion – with prevention

Want to fix the NHS? It's easy to save at least £6 billion a year...
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What’s the right diet for you?

BBC Horizon’s programme ‘What’s the right diet for you’ this week claimed to put personalised...
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Atkins diet cancer risk

UK medical experts have blamed the Atkins diet for a worrying increase in constipation and...
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Obesity is linked to ten common cancers

Research published today in The Lancet shows that being overweight or obese is linked to...
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Are we addicted to sugar?

A Despatches programme on Channel Four last night asked if we are addicted to sugar?...
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Five Foods That Are Better Than Drugs

If you take pain killers, diabetes drugs, cholesterol lowering or blood pressure medication or anti-depressants...
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Working with Your Doctor

Despite all the publicity about the importance of tackling obesity, encouraging people to exercise and...
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ADHD

Now affecting an estimated 1 in 10 boys and 1 in 30 girls in the...
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Sugar not fat is the bad guy

It was announced this week that the World Health Organisation is considering halving the amount...
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What really works for weight loss?

It’s that time of year when many of us are making resolutions. Weight loss or...
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The best breakfast to lose weight

If you’re trying to lose weight but struggling with all the Christmas temptations then the...
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Low GL diet gets thumbs up in new TV series

RTE, Ireland's biggest TV channel, have launched a new series called 'Doctors on Call' where...
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Do low fat diets make you fatter?

Some people say a calorie is a calorie, but more evidence is accumulating that conventional...
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Weight loss; it’s all in your mind

While we most certainly have genetic predispositions, our brains can change in amazing ways, regardless...
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Hit a weight loss plateau?

Time and again people contact me to ask why their weight loss has stalled despite...
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Not all fruit is created equally

Sugar is perhaps a greater addiction than people realise and kicking the habit can be...
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The Dark Side of Insulin

We all know that too much circulating insulin is bad news, but new research indicates...
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Why we overeat and simple strategies to keep hunger pangs at bay

There's more to healthy eating and weight loss than simply tracking your food intake. How...
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Swap This for That:

The goal of this post is to keep hunger and weight gain at bay by...
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Coconut oil benefits for Alzheimer’s & weight loss

Virgin-pressed coconut oil contains medium-chain triglycerides (MCTs) with convert directly into ketones. Recent evidence suggests...
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Alternate day ‘IF’ fasting on BBC

Last month's Horizon TV programme on how to live longer, gain health and lose weight...
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Low GL diets boost metabolic rate

The conventional view is that you can’t change your basic metabolic rate. But this new...
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How much weight have you lost on my GL Diet?

Aemonn lost 7 stone (45kg) in 7 months and reversed his high blood pressure. Wendy...
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Doctors slam Britain’s obesity policy

Writing in the Observer, the Academy of Medical Royal Colleges has attacked the government’s policy...
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Food Hospital on Weight loss, Gout and Depression

The Tuesday 22nd episode of Food Hospital dealt with Depression, Gout and Weight Loss. There...
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Dukan Diet labelled ‘worst celebrity diet’

One of the most popular celebrity diet plans, the Dukan Diet, has taken the top...
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Ten simple weight loss changes

A study of over 120,000 people followed up over 25 years has revealed ten simple...
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How to fill yourself up this Christmas and never gain a pound

The festive season requires some guerilla tactics if you don’t want to arrive at New...
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Biggest ever diet study proves my low GL diet works best

Europe’s biggest ever diet trial, published today, involving 722 families, costing 14.5 million euros, set...
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Be inspired by these two ladies who lost weight and improved their health

Two ladies in Ireland followed my low glycaemic load diet whilst attending the Zest4Life programme...
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Drinking water helps you lose weight

A new study has found that drinking water before meals can enhance weight loss. Over...
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No alcohol more weight gain

Women who drink a light to moderate amount of alcohol appear to gain less weight...
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How two fat ladies lost 5 stone in 3 months.

Last October Ireland’s TV3 challenged me to help two overweight ladies lose a lot of...
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How to avoid the festive bulge and stay trim this Christmas

Many people see the festive season as ‘blow-out’ time, when they don’t have to think...
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Why are our children getting so obese?

Recent figures have revealed that almost one in four boys and more than one in...
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Omega 3 fat makes you thin

The higher your omega 3 status the lower your weight. That's the finding of a...
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‘Eco-Atkins’ diet cuts cholesterol and weight

There’s a quandary in the diet world. Evidence shows that a low-carb, high protein diet,...
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Alli for weight loss? Side effects outweigh benefits

Next week an old drug under a new name, Alli, is being launched for over...
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Why I’m not a fan of slimming pills

Every year there is a new pill or potion that claims to do it all...
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Why food combining is bad for weight loss

Food-combining diets separate protein foods from carbohydrate foods. Nature doesn’t. Beans, lentils, nuts and seeds...
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Carbs – how low do you have to go for weight loss and health gain?

Anyone who reads the medical journals knows that study after study are slaughtering the idea...
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Why a low GL diet makes you feel full

Many people have told me that following my low GL diet has been easy because...
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Coffee and croissant – the enemies of weight loss

Britain’s most popular pick-me-up, a coffee and a croissant, may be fuelling an epidemic of...
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Why resistant weight loss may be due to hidden allergies

Time and time again I meet people who tell me that their excess weight vanished...
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Diabetes is depressing

The fact that diabetes is reaching epidemic proportions, rising by 63% in a decade, is...
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Cinnamon may help weight loss

Early studies reported big reductions in blood sugar with 3 grams of cinnamon a day...
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Fat doesn’t make you fat

Most people still believe the fat you eat turns into fat in your body. It...
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How Much Weight Can You Lose Heathily?

The conventional view is that the maximum amount of weight you can lose is under...

Weight Loss & Blood Sugar Balance - Recipes

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Thai Fish Cakes

These are quite, quite delicious and another of my husband Nick’s great favourites.
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Seared Salmon with Ginger and Coriander

This Thai-inspired dish is packed with Oriental flavours.
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Sea Bass with Braised Fennel and Roast New Potatoes

Fish and fennel are a flavour marriage made in heaven and a common combination on...
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Sea Bream En Papillotte

This whole recipe can be prepared, cooked and served in just 30 minutes.
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Nasi Goreng

I recommend using brown basmati or low-GL rice instead of refined white rice to make...
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Smoked Haddock with Leek and Parsley Sauce

n this recipe tahini – ground sesame paste – is used instead of a standard...
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Seared Harissa Tuna Steak

Tuna is often a great favourite with people who love meat, but who are trying...
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Tandoori Fish

The herbs and spices used to marinate the fish in this recipe help to tenderise...
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Moroccan-Style Chicken

This is a warming, mildly spiced casserole with melt-in-the-mouth braised butternut squash.
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Smoked Paprika Chicken

These moreish drumsticks are good served with a sweet potato.
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Thai Stir-Fried Beef with Chilli and Lemongrass

This stir-fry sauce is rich in flavour and nutrients – from the digestion-boosting chilli and...
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Venison Sausages Braised with Red Wine, Rosemary and Sage

Venison is one of the leanest meats and is a very rich source of B...
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Rosemary and Garlic Roast Lamb
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Greek Salad

In my opinion, this classic is one of the most flavour-packed and delicious salads ever...
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Feta, Watermelon and Pumpkin Seed Salad

This unusual but delicious salad combination makes brilliant finger food to serve at a buffet...
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Gazpacho

A bowlful of this Spanish soup makes a refreshing alternative to a salad as a...
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Chickpea, Carrot and Coriander Soup

This recipe was inspired by a delicious soup I ate at a little restaurant called...
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Pesto Mushrooms on Grilled Polenta Slices

When it comes to the pesto in this dish, it’s worth paying a little more...
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Chicken Satay Skewers

This Eastern-style satay sauce is packed with healthy ingredients from the ginger, garlic and onion...
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Thai Steamed Prawn Pots

Prawns, like all shellfish, are a good source of lean protein.
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Hot Smoked Salmon with Mango Salsa

The salmon provides a healthy dose of omega 3 essential fats, while the mango’s orange...
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Roasted Butternut Squash Wedges with Spicy Dipping Sauce

The mild, sweet roasted squash is enlivened here by an Oriental-style dipping sauce bursting with...
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Kippers with Rye Bread and Grilled Cherry Tomatoes

This British breakfast classic deserves to be included here, not just for its outstanding flavour,...
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Morning-After Superfruit Salad

A fabulous summer fruit salad to top up your vitamin C levels and help cure...
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Baked sweet Potato topped with Goat’s Cheese and sun-dried tomatoes
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Bean and Mushroom Bolognese

A thick, hearty bean stew works well with pasta and a rocket, watercress and spinach...
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Curried Pumpkin Soup

The perfect soup for the Autumn season.
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Salmon and Asparagus Omelette

This dish ticks a lot of boxes, with the oily fish providing omega-3, the egg...
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Chia Pancakes with Pear Compote

These little pancakes make an interesting alternative to a traditional pancake or drop scone, replacing...
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Braised Kale with Almonds

Kale never sounds desperately exciting, but this dish has converted me completely. Braising it in...

Weight Loss & Blood Sugar Balance - Books

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The 5 Day Diet

Pioneering research has shown that a diet that is low in carbs and calories and...
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The Hybrid Diet

Based on the latest cutting-edge science, nutrition expert Patrick Holford and health journalist Jerome Burne...
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Good Medicine

In Good Medicine Patrick covers over 75 of the most common health problems and offers...
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The Low GL Diet Counter

A handbag sized guide to help you make healthier choices when planning your meals, shopping...
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The Low GL Diet Made Easy

Discover the revolutionary low GL system. Get ready to look and feel fabulous by balancing...
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The Low GL Diet Cookbook

Lose weight, gain energy, banish hunger and improve your health with these delicious tried and...
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The Low GL Diet Bible

Patrick Holford’s low GL diet is the only diet that will un-damage your health and...
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The 10 Secrets of 100% Healthy People

Do you feel 100% healthy? Discover how to achieve the levels of health and energy...
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The Optimum Nutrition Bible

Do you ever wish you were better informed? Packed with up-to-date scientific research and with...
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Say No to Diabetes

Do you have type-2 diabetes or know someone who has? This book is packed with...
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The 10 Secrets of 100% Health Cookbook

Simple, inspiring and delicious recipes for optimum health. This is an invaluable book if you’re...
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Burn Fat Fast

Burn Fat Fast is the most effective and healthiest way to lose weight without being...

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