Low-GL Weight-Loss Rules and Wonderfoods
Now that you understand the core principles of low-GL eatingand have decided on your personal goals, it is time to take a closer look at what you can eat, and how much you can eat, on the Alford Low-GL Diet. You won’t need to worry about rigid discipline, hunger pangs, expensive foods or excluding foods. Just focus on eating low-GL foods and the rest will take care of itself.
There are two main stages to the Alford Low-GL Diet:
Stage one The weight-loss diet will take you to your target weight.
Stage two The maintenance diet is a diet for life.
And there are five main rules for the weight-loss diet:
1 Eat no more than 40GL a day (or 55L on the maintenance diet).
2 Have an additional 5GL for drinks and desserts for 10 GL on the maintenance diet).
3 Practise meal-balancing at every meal.
4 Eat regular snacks.
5 Use the diet on six days out of seven.
Following the guidelines will make sure the weight stays off and that you don’t lose too much weight. Achieving this could not be easier. To help your body achieve 100 per cent health and to lose weight as effectively as possible, remember also to:
- Choose good fats, avoid bad ones.
- Avoid foods that you are allergic or sensitive to. ….
- Take the recommended supplements.
- Exercise regularly.
Your Daily GL Total
Eat the right GL for your needs. You now know that the GL rating tells you what your food or meal does to your blood sugar, and how it will affect your weight and energy levels. By choosing to eat foods that contain low-GL carbohydrates you will keep your blood sugar in balance and your metabolism functioning effectively, so your body can’t help but lose excess weight.
During the weight loss phase of your diet it is important to keep your daily GL to a total of 40 (plus 5GL for drinks and/or desserts). Once you’ve reached your target weight you need to stabilise and maintain your weight. This is the maintenance phase, when you can increase your overall total by 20 more GL per day. That’s an increase of 5GL for breakfast, lunch and dinner plus an extra 5GL for drinks or desserts. You could have a larger portion size of rice, pasta or potatoes in your main meals.
Daily total for weight loss: 10GL for breakfast + 5GL mid-morning snack + 10 GL for lunch + 5 GL mid-afternoon snack + 10 GL for dinner (+5GL for either a drink or dessert)
Total: 45GL
Daily total for maintenance:
15GL for breakfast + 5 GL mid morning snack +15 GL for lunch + 5 GL mid-afternoon snack + 15GL for dinner (+10 GL for either drinks or dessert)
Total: 65GL
5 GL for Drinks and Desserts
You will have extra QB for drinks and desserts: either 5GL or10Z6 (see opposite), depending on whether you’re on the weight loss or maintenance plan. Desserts are best avoided or limited. They are non-essential, and far from being a ‘treat’ will often undo all the good you have done over the preceding days as well as limit the quantities of other foods you can eat in a day.
Water is your key to success. Aim to drink the equivalent of eight glasses of water a day (including non-caffeine herbal teas or diluted juices). A large percentage of so-called hunger pangs is in fact, thirst.
- Coffee alternatives If you’re addicted to cappuccino, try Teeccino, made with a cafetière, or ‘instant’ chicory drinks with some frothed milk and a touch of cinnamon.
- Tea alternatives If you’re addicted to tea, try rooibos (red bush) tea with milk. Herb and fruit teas are also delicious, and widely available.
- Low-GL drinks tipsDon’t exceed more than 5GL for drinks and desserts combined. Avoid alcohol for the first two weeks when trying to lose weight in order to kick-start your weight loss.
After the first two weeks have no more than 1 unit of alcohol per day (even if this is under 5GL!).
Juices
Fruit juices, whether concentrated or fresh, have a relatively high GL because the fiber in the fruits has been removed. They should be diluted before drinking.
The following table shows how much juice equals 5GL per day:
- Tomato juice:600ml (1 pint)
- Carrot juice:small glass, about 125m1 (4fl oz)
- Grapefruit juice, unsweetened: small glass, about 110ml (3 3/4aft oz)
- Apple juice, unsweetened: small glass, about 100m1 (31/2fl oz), diluted 50/50 with water
- Orange juice, unsweetened or the juice of 1 orange: small glass, about 96m1 (31/4fl oz), diluted 50/50 with water
- Pineapple juice, unsweetened: half a small glass, about 80ml (21/2fl oz),diluted 50/50 with water
- Cranberry juice drink: half a small glass, about 80ml (21/2fl oz),diluted 50/50 with water
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