The secret to successful weight loss isn’t starving yourself; nor is it limiting your food choices or following a rigid pattern of eating.
It is simply keeping your blood sugar balanced and your food choices healthy. This will not only help you to lose weight, but will also give you more energy and plenty of welcome side effects, such as better skin, improved digestion and enhanced mood.
After 30 years of research into healthy eating, nutrition and weight loss, Patrick has discovered the best way to achieve stable blood sugar is by eating a low glycaemic diet.
Glycaemic load – or GL for short – is a unit of measurement, rather like grams, litres, centimetres and calories are.
GLs are used to measure the amount of sugar and starch in food and their impact on the body. They show how much carbohydrate there is in each food (and therefore how much glucose it will create and release into the bloodstream as blood sugar), and how fast the carbohydrate will break down into glucose (and therefore how quickly your blood sugar levels will rise).
This information is important because, blood sugar levels are linked to hunger and the way we eat. When you haven’t eaten for a while, your blood sugar level will dip and you will become hungry. When you eat a food containing carbohydrates, glucose is released into your bloodstream and your blood sugar level will rise again.
The key to achieving your perfect weight is to keep your blood sugar levels stable. To do this you need to eat healthy foods that provide you with glucose in the right quantities.
Low GL foods release their glucose slowly so you maintain stable energy levels for longer. When you eat a low GL diet:
- You will stop producing more glucose than you can use, so you won’t gain weight.
- You won’t suffer from food cravings.
- Your body will be reprogrammed to burn fat rapidly.
- You will be able to lose weight and sustain your weight loss permanently.
Three simple rules:
The beauty of eating a low GL diet is that people say they just don’t feel hungry. This is because you eat regularly and can have decent portions. A low GL diet’s also easy to follow. You just need to follow three golden rules:
- Eat no more than 40 GLs a day
- Eat protein with carbohydrate
- Graze don’t gorge Your GL intake breaks down as 10 GLs each for breakfast, lunch and dinner, plus 5 GLs for a mid-morning and mid-afternoon snack – so you eat (or graze) regularly instead of gorging at one or two big meals.
Meal balancing is also key.
This means eating a combination of both carbohydrate and protein foods at every meal. It is an important concept, at the heart of the low GL diet. Protein foods (such as fish, eggs, meat, dairy, tofu or pulses) have virtually no effect on blood sugar level, and we only need small portions to feel full.
This is opposite to the effect of carbohydrate foods (such as sugars, cereals, grains, fruits and vegetables). However, protein foods are often high in fat, especially ‘bad’ fats rather than the omega-3 and omega-6 essential ‘good’ fats.
Eaten on their own and in large quantities they are bad news for our health. However, eating them with low GL starchy carbohydrates and non-starchy vegetables results in high energy, low blood sugar and optimum health, so you will feel less hungry for longer, lose more weight permanently and supply your body with the essential fats that it needs for good health.
For further information on the low GL diet visit https://www.patrickholford.com/advice/the-secret-to-successful-weight-loss