Оглавление
Nigel Denby. The GL Diet Made Easy: How to Eat, Cheat and Still Lose Weight
THE GL DIET. MADE EASY
Contents
Chapter One THIS DIET IS EASY
Why is GL Different?
Why Do So Many Diets Fail?
How to Use this Book
Chapter Two GL IN A NUTSHELL
A Bit about Fuelling the Body
What Does High or Low GL Mean?
The Technical Bit – How We Work Out the GI of a Food
The Problems with GI
The GL Makes Sense of the GI
So What’s Right about GL?
The GL Diet is:
But most of all …
Chapter Three THIS DIET IS SERIOUSLY GOOD FOR YOUR HEALTH
Low GL and Diabetes
Low GL and High Blood Pressure (Hypertension)
Low GL and Heart Disease
Low GL and Female Health
Polycystic Ovary Syndrome (PCOS)
The Menopause
Low GL and Cancer
Low GL and Child Health
Low GL and Obesity
Low GL and Concentration
Chapter Four THE PLAN – HOW TO EAT
The GL Diet Guidelines
Three Meals and Two Snacks
Eat Low-GL Carbs at Each Meal
It’s the Carbohydrate-rich Foods that Make the Difference
Swap High-GL Foods for Low-GL Foods
Make it a Way of Life – Keep It Simple Sweetie (KISS)
Think Natural
Eat until You’re Satisfied, not Stuffed
Enjoy Your Food
Chapter Five THE 10-DAY STARTER PLAN
Notes on the 10-day Plan
Day 1. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 2. Breakfast
Mid-morning Snack
Lunch
Mid afternoon Snack
Dinner
Day 3. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 4. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 5. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 6. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 7. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 8. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 9. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Day 10. Breakfast
Mid-morning Snack
Lunch
Mid-afternoon Snack
Dinner
Diary of a diet freedomer!
Chapter Six ANGELS AND DEMONS
Breakfast Cereals. General Points
Demons
Angels
Shopping Tips
Breads. General Points
Demons
Angels
Shopping Tips
More Demons
Cakes, Biscuits and Sweets
Demons
Angels
Desserts and Puddings
Demons
Angels
Crackers and Crispbreads
Demons
Angels
Rice. General Points
Demons
Angels
Shopping Tips
Pasta. General Points
Demons
Angels
Shopping Tips
Other Grains, Beans and Pulses. General Points
Demons
Angel
Shopping Tip
Vegetables and Fruits
General Points
Shopping Tip
Dairy Foods, Alternatives and Eggs
General Points
Shopping Tips
Fats and Oils. General Points
Demons
Angels
Shopping Tips
Meat
General Points
Angels
Shopping Tip
Meat Alternatives
Fish
Our Favourites
Shopping Tips
A Word about Organic and Local
Memory Box
Chapter Seven CHEATS AND TREATS
How Often is it Okay to Cheat?
What Counts as a Treat?
Other Times You Want to Treat or Cheat. Going out for Dinner
Dinner at a Friend’s House
Working Away
Holidays
Christmas, Easter and Special Occasions
Chapter Eight GETTING YOUR HEAD RIGHT
Setting SMART Goals
Planning Your Action
Beating the Barriers
Seeking Support
Resisting Relapse
Tried and Tested Temptation Tamers
Success Measures
Body Weight
Waist Circumference
Clothes Size
Body Mass Index
Weight-loss Targets
Chapter Nine GET ACTIVE AND FEEL FANTASTIC!
Stepping Out
How Much is Enough?
How Hard is Hard Enough?
Activity Research News
Chapter Ten LOW-GL RECIPES
Food Notes
Milk
Cream, Crème Fraîche, Sugar-free Natural Yoghurt
Oil
Natural Low-GL Sweeteners
Other Ingredients
Breakfast
Berry Madness
Fruity Cool Porridge
Creamy Coconut Porridge
Cinnamon Banana Smoothie
Cheesy Bacon Muffins
Easy Granola Yog Pot
Naughty Weekend Breakfast
Lunch
Leafy Prawn Salad
Fast Onion Soup
Asparagus and Parma Ham Frittata
Tuna Mayonnaise and Watercress Wrap or Pitta Pocket
Smoked Salmon Wrap or Pitta Pocket
Spicy Chicken and Guacamole Wrap or Pitta Pocket
Mighty Mixed Bean Lunch Box
Energy-boosting Salad
Scrambled Egg and Asparagus
Easy Homemade Carrot and Coriander Soup
Lacy Egg Soup
Baked Ham and Egg Muffins
Easy Homemade Tomato Soup
Warm Pasta, Bean and Tomato Salad
Dinner
Peppery Salad
Mediterranean Couscous
Seared Strips of Beef with ‘Cabbaghetti’
Tagliatelle with Spinach and Mushrooms
Perfect ‘Baked’ Pasta
Pancakes
Ideas for Pancake Fillings
New Potato, Salmon and Dill Combo
Courgette and New Potato Fritters
Sweet Potato and Turkey Omelette
Speedy Burgers
Turkey Sweet ‘n’ Spicy Stir-fry
Fast ‘n’ Fab Fish Fingers with Mash ‘n’ Peas
Lemon Chicken with Fresh Basil Salad
Tomato Tuna
Desserts
Dark Chocolate-dipped Strawberries
Fig and Ricotta Pots
Yoghurt Sponge Pud
Fruit ‘n’ Cheese
Berry Lemon Mousse
Creamy Chocolate Pancakes
Sweet Vanilla Peaches
50 ‘Easy’ Snacks
Fruit Snacks
Other Snacks
Chapter Eleven A—Z OF LOW-GL FOODS
Chapter Twelve BURNING QUESTIONS ABOUT GL
Need More Help and Support?
‘Ask the Dietician’
Forums
One to ones
Food Lists
Recipe Database
Newsletter
Recommended Suppliers
Recommended Reading
References
Obesity
Children
Cancer
Coronary Heart Disease
Diet Freedom Online Club Members’ Comments
Index
Index of Recipes
Acknowledgements
About the Book
Copyright
About the Publisher
