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Nigel Denby. The 7-Day GL Diet: Glycaemic Loading for Easy Weight Loss
Contents
Introduction: The Ultimate Diet
PART I WHAT IS GL?
Chapter 1 GI AND GL MADE SIMPLE
Slow Carbs not No Carbs
How Can the GI Help Weight Control?
So What’s Wrong with GI?
What’s So Right about GL?
The Technical Bit – How We Work out the GI and GL of a Food
GI – the First Part of the Story
The GL Makes Sense of the GI
Chapter 2 HOW TO FOLLOW THE 7-DAY GL DIET
The 7-day GL Diet Secrets of Success
So What Can You Expect from the 7-Day GL Diet?
The Seven-day Plans
The Seven-day Fast and Friendly Plan
The Seven-day Veggie Friendly Plan
The Seven-day Foodie Friendly Plan
Activities!
Every Second Counts! The 1800-second Challenge
Pros and Cons of Getting Active for Seven Days
How Do I Know if I’m Walking Hard Enough?
PART II WHOSE SIDE ARE YOU ON?
Chapter 3 IT’S ALL IN THE MIND
What sort of diet did you choose?
How did you plan for it?
What did you dislike about the diet?
What did you like about the diet?
What about eating out?
Why did things start to go wrong?
How did you feel when you realized you’d stopped dieting?
What Sort of GL Diet is Right for You?
Planning for the 7-day GL Diet
Making the 7-day GL Diet Work for You. Avoiding Boredom and Hunger Pangs
Getting More Help and Advice
Eating Out
Family Meals
Calling All Supporters
A Word about Goal Setting
Chapter 4 KOKO – KEEP ON KEEPING ON
Weight-loss Goals and Measuring Your Success
Weight Loss for Health
Measurements
Other Measures of Success
Smiley Face Score
Scale of 1–10
KOKO – Keep on Keeping on!
A Lapse is a Slip, a Relapse is a Return to Old Ways …
Temptation Tamers
Maintaining Your Weight
The 80/20 Rule
KOKA – Keep on Keeping Active
Chapter 5 EVERY SECOND COUNTS
Exercise Options for Less Mobile People
PART III YOUR 7-DAY GL GUIDES
Chapter 6 THE 7-DAY FAST AND FRIENDLY PLAN
Recipes for the Fast and Friendly Plan
Avocado and Prawns
Spicy Chicken Salad
Pan-fried Tuna Steaks with Tomato Sauce
Fast Fettuccine Bolognese
Greek Salad
Pesto Salmon
Lunch Box Ideas
Snack Ideas
About Town
Chapter 7 THE 7-DAY VEGGIE FRIENDLY PLAN
Recipes. Porridge
Optional Extras
Salad ‘Bisbas’
Bean Salad
Baked Sweet Potato with Cheese and Tomato
Spicy Bulgur Wheat and Butter Bean Salad
Nutty Chickpea and Sesame ‘Burgers’
Lentil and Tomato Salad
Zesty Vegetable Kebabs with Wild Rice and Chickpeas
Curried Butternut Squash Soup
Asparagus, Lemon and Mint ‘Barleyotto’
Bean Sprout Salad
Avocado, Tomato, Mozzarella and Spinach Salad
‘Lemon Heaven’
Avocado and Tomato Pot
Toasted Courgette, Garlic and Basil Pasta
Mushrooms on Low-GL Toast
Vegetables ‘Greek Style’
Butterbean and Avocado Salad with Heavenly Grilled Pepper Dressing*
Tomato and Cauli ‘Crumble’
Chapter 8 THE 7-DAY FOODIE FRIENDLY PLAN
Diet Freedom Muesli
Herby Guacamole
Marinated Feta Cheese
Nutty Seedy Bread
Tuna Steaks with Tomato and Basil Sauce
Summer Berries with Greek Yoghurt
Diet Freedom’s Toasted Seed Mix
Spicy Meatballs with Tomato Sauce
Chickpea and Pepper Salad
Melon and Mint Fruit Salad
Smoked Mackerel Pâté
Chilli, Lime and Ginger Chicken
Chunky Bean and Bacon Soup
Tzatziki/Raita
Grilled Hoki with Rocket and Sun-dried Tomato Salad
Roasted Vegetable, Bean and Bulgur Wheat Salad
Red Pepper, Chorizo and Basil ‘Barleyotto’
Goat’s Cheese with Pear
Greek-style Yoghurt with Nuts, Seeds, Mint and Fresh Ginger
Herby Cream Cheese
Beef and Vegetable Casserole
Pea and Mint Soup
Scrambled Eggs with Smoked Salmon
Houmous
Giant Prawns with Mucho spicy Dip
Chapter 9 VARIETY IS THE SPICE OF LIFE
Chicken, Poultry and Other Meats
Andie’s Greek Chicken
Chicken Breasts with Blue Cheese and Watercress
Spicy Peanut Chicken
Variations
Soups
Tomato, Garlic and Basil Soup
Fish. Spicy Chilli Prawns
Haddock with Spinach, Mushrooms and Crème Fraîche
Grilled Mackerel and Cheese on Toast
‘Barleyotto’
Prawn, Asparagus and Pea Barleyotto
Lemon, Chicken and Herb Barleyotto
Perfect Pasta
Minty Yoghurt, Sugar Snap and Sun-dried Tomato Pasta Sauce
Keeping it Simple
Salads
Warm French Bean Salad
Bacon, Quinoa and Rocket Salad with Warm Dressing
Bacon and Bean Salad
Melon and Mint with Halloumi Cheese
Sumptuous Salad Dressings and Marinades. Warm Toasted Sesame Dressing
Creamy Olive Tapenade Dressing
All-round Blend for Marinades and Dressings
Veggie Mashes
Creamy Cauliflower Mash with Grainy Mustard and Parmesan
Celeriac Mash with Spring Onions and Chives
Carrot and Coriander Mash
Veggie Side Dishes. Zingy New Potatoes
Chilli, Lime and Garlic Spinach
Roasted Tomatoes
Baking and Desserts
Apricot ‘Jam’
Blackberry and Apple Crumble
Strawberry and Fresh Fig Brûlée
Yoghurts
Vanilla and Blueberry Yoghurt
Banana, Mint and Raspberry Yoghurt with Toasted Seeds
Special Occasions
Drunken Gin and Juniper Roast Chicken
Outrageously Indulgent Celebration Cake
Other Inspirations! Easy Herbs
Herb Butter
Herby Vinegar
Making Your Favourite Recipes Low-GL
Baking
PART IV LIVING A LOW-GL LIFESTYLE
Chapter 10 LOW-GL FOOD LISTS WITH PORTION GUIDE
BREAKFAST CEREALS
MEAT
MEAT ALTERNATIVES
FISH
VEGETABLES
BEANS AND PULSES
FRUIT (Fresh)
FRUIT (Dried)
DAIRY AND ALTERNATIVES/OILS
NUTS AND SEEDS
GRAINS
BREAD AND CRACKERS
PASTA AND NOODLES
RICE
SOUPS
CHOCOLATE
DRINKS
JAMS (JELLIES) AND SYRUPS
SUGARS AND SWEETENERS
SAUCES, DIPS AND DRESSINGS
MISCELLANEOUS
HERBS AND SPICES
Chapter 11 A GUIDE TO LOW-GL SHOPPING AND EATING OUT
Seven-day Fast and Friendly Plan Shopping List
Seven-day Veggie Friendly Plan Shopping List
Seven-day Foodie Friendly Shopping List
Low-GL Convenience Foods
GL in a Jar
Herbs and Spices
Where to Shop. Internet Shopping
Health-food Stores
Farmers’ Markets
High-street Shops
Eating Out, Low-GL Style
Chapter 12 LOVE YOUR FOOD AND YOUR BODY
What’s So Hot about Wholegrains?
Amaranth
Barley
Buckwheat
Bulgur
Corn
Oats
Quinoa
Rice
Rye
Spelt
Wheat
Wild Rice
Good Fats, Bad Fats
Fish Oils
Trans Fats
Essential Oils
Almond Oil
Avocado Oil
Virgin Coconut Oil
Extra Virgin Olive Oil
Extra Virgin Sunflower Oil
Groundnut Oil
Hazelnut Oil
Hempseed Oil
Sesame Oil
Walnut Oil
Flax, Hemp, Evening Primrose and Pumpkin Oils
Rice Bran Oil
Flavoured/Infused Olive Oils
Milk and Dairy
Salt and Health
What Else Can You Do?
Water – Are You Getting Enough?
What Happens if You Don’t Drink Enough?
How Do You Know if You’re Dehydrated?
How Much Do You Need?
What if You Don’t Like Drinking Water?
Do Tea and Coffee Count?
Do I Have to Drink Special Water?
Vegetarian Diets
Fruit and Veg
Protein
Calcium-rich Foods
Vitamins
Making Sense of Food Labels
What about Health Claims?
PART V FURTHER INFORMATION
Chapter 13 THE EVIDENCE – RESEARCH THAT SHOWS LOW-GLYCAEMIC DIETS WORK
Glycaemic Load Comes of Age
Low-GL Diet Can Help Dieters Get Past Plateau
Low-GL Diet May Improve Ability to Stay on Diet Longer
Low-glycaemic Diet May Help Keep Weight off and Raise Metabolism
Chapter 14 YOUR QUESTIONS ANSWERED. Why haven’t all foods been tested for their GI and GL?
Why don’t I need to count calories on the low-GL diet?
Do I have to count GL points?
Is this a low-fat diet?
What about desserts?
How much weight will I lose in seven days?
Do I have to weigh myself every day?
How many GL per day is low?
Is alcohol forbidden?
What affects the GL of food?
Getting active – how important is it to losing weight?
I have a friend who eats loads of rubbishy food and is like a stick insect
Do I need to take nutritional supplements?
How does a low-GL diet help control hunger?
Can an underactive thyroid problem make it harder to lose weight?
Where can I get more advice?
Appendix 1 A–Z OF LOW-GL FOODS
Appendix 2 RECOMMENDED READING
Index
Index of Recipes
Acknowledgements
Appendix 2 BODY MASS INDEX (BMI) CHART
About the Author
Copyright
About the Publisher
