Lifestyle Choices

We could not function without water. It helps detoxify thebody effectively and is essential for all your body’s vital organs to work well. Water is also one of the secrets of having healthy skin.

However, the body does not always store water in the right place. If you suffer from unexplained puffiness or bloating, especially on your arms, around the eyes, on your abdomen, or if your fingersor ankles swell, you may be suffering from water retention. Other common signs are dry skin, dandruff, sudden fluctuations in weight, breast tenderness and a tendency towards allergies.

How can you have dry skin and yet have water retention? The answer lies in your body’s fats. Your body is made up of two-thirds water and your body cells have a membrane made of special essential fats that keeps the right amount of water in, and outside your cells. These ‘good’ fats help eliminate water in the wrong places, as well as rehydrating the skin.

The main reasons for water retention are:

• A lack of essential fats.
• Too much sugar in the body.
• Too much salt in the body.
• Allergic reactions to food.

To overcome water retention you need to follow the five principles of the low-GL diet and to make sure you are taking supplements rich in omega-3s and omega-6s. In addition:

• Don’t add salt to your food.
• Choose ‘low sodium’ processed foods.
• Drink eight glasses of water a day (including herb teas).
• Have an allergy test to identify your trigger foods.

Special note

The first 4lb (1.8kg) of weight lost on a high protein, low-carbohydrate diet is more likely to be related to water loss than fat. The weight will return.

The key to low-GL diet success is goal setting and planning ahead. Setting and reviewing daily targets will help you to achieve your goal step by step. Instead of saying ‘I wish I could’ or ‘I hopeI can’ lose weight, start saying will lose weight‘ while making clear plans based on the diet principles to achieve your goal.

Most people start diets hoping that the weight they have gained over several months or years will disappear in a fortnight, but this is unrealistic (and would also be unhealthy). The purpose ofthe Holford Low-GL Diet is to reprogramme your body to burn fat. As well as helping you to lose weight, the diet will change your body’s chemistry. This takes around 20 days. Once past the 20-day mark you will not only be feeling amazing but also your body will have become far more efficient at burning fat.

• Be realistic Set yourself targets for changing your diet and taking exercise that you know you will reach.
• Be patient Take things one step at a time. It is very hard for the body to lose more than 2lb (1kg) of actual fat in a week. Anything more rapid is likely to be mainly the short-term loss of fluid.

SETTING TARGETS

Generally speaking, a good target to aim for during the first 21 days is to lose 4-61b (2-3kg) - that’s 2lb (1kg) per week. This is easily achievable on the Holford Low-GL Diet. To help decide your target weight, ask yourself:

1 What weight would you like to be, ideally? Please make sure your target is within this range.

2 What do you weigh now?

3 What, in your opinion, is your ideal weight?

4 When were you last that weight? (If you are over 40 and wishing you were 18 again, you may need to revise your target!)

5 Is low activity contributing to your weight gain?

Your answers will help you decide your ultimate goal and work out how much exercise you need and how many weeks it will take to achieve your goal based on losing an average of 2lb (1kg) per week.

The following chapters tell you what to eat and how much to eat, for breakfast, lunch, dinner and snacks.

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• Diet Don'ts
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• Secrets of HOLFORD LOW-GL DIET Rule No 3 & 4
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