Lifestyle Choices

There are five core principles at the heart of the Holford Low-GL Diet. Each of them is a positive guideline in its own right, and each supports the others. All five are easy to follow, and essential if you are serious about achieving permanent weight loss and 100 per cent health:

1 Balance your blood sugar.

2 Eat good fats; avoid bad fats.

3 Eliminate allergies.

4 Supplement for success.

5 Exercise for at least 15 minutes a day.

The 21 days of menus listed later articles do all the initial meal planning for you. You can use the recipes as part of your weight-loss diet, or follow the recommendations to modify them for a maintenance diet that will keep you at your ideal weight.

1 BALANCE YOUR BLOOD SUGAR

Keeping your blood sugar balanced is the concept at the heart of the low-GL Diet. As explained in the Introduction, once your blood sugar levels are in balance, sustainable weight loss and 100 per cent health will follow. Success is inevitable.

Keeping your blood sugar balanced depends not only on what you eat, but also on how and when you eat. You may be amazed by some of the foods that have a high-GL score, but with understanding of whyyou gain weight, comes the ability to control what you eat.

In time ‘GL-awareness’ will become second nature; and before you know it you’ll be experimenting by mixing and matching your own combinations of low-GL foods at every meal.

Avoid refined carbohydrates

There are two types of carbohydrate: unrefined and refined.

The unrefined carbohydrates are better for you because they are turned into glucose slowly, and your body has more time to use the energy. They tend to be brown in colour: brown basmati rice (which has the lowest GL of all rice), whole grains, brown bread and pasta.

Refined carbohydrates have had all the fibre removed and are to be avoided because they turn into glucose faster than your body can burn it off. They tend to be white in colour: white bread, rice and pasta. Eating too many unrefined carbohydrates increases your blood sugar levels fast, which produces excess glucose, which turns into fat.

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