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 levels balanced and your food choices healthy. This will not only help you to lose weight, but will also give you more energy, better skin, improved digestion and enhanced moods too. Low-GL foods are key to this as they release their glucose slowly, so you are able to maintain stable energy levels for longer.
Glycaemic load (GL for short) is a unit of measurement used to measure the amount of sugar (carbohydrates) and starch in food and their impact on the body. A low-GL diet focuses on combining slow- releasing carbohydrates (the right ones) and protein as effective eating for weight loss. Patrick recommends always eating protein with carbohydrates, since the building blocks of protein are amino-acids which effectually slow down the digestion of carbohydrates, leaving you fuller for longer.
The low-GL diet is based on eating protein, mainly from fish and vegetable proteins such as beans, lentils, nuts and seeds, together with slow-releasing carbohydrates, such as wholegrain pasta, oat flakes, brown rice, quinoa and other low-GL foods. The benefits of such a diet include:
- 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.
Essentially, the low-GL diet allows us to go back to basics as a starting point – to remind ourselves that we are what we eat, that the foods we choose and the way that we cook and prepare them, play a huge role in how we maintain our weight and our health.
In addition to eating a low-GL diet, below are four changes Patrick advises to improve your weight-loss efforts
- Alternate Day Dieting and Intermittent Fasting:
While a low-GL diet is highly effective for weight loss, you can speed up the process even more by simply eating less every other day. All you need to do if you’re already following a low-GL diet is to eat less GLs on ‘fast’ days than on ‘feast’ days, which naturally reduces your appetite on the ‘feast’ days, if you choose the right kind of foods. For further information, read about the Burn Fat Fast diet here.
- Diet and exercise are the winning combination:
Research has shown that the right kind of exercise can substantially increase weight loss results. For both all-round health and fitness, but also for fat burning, you need a balance between muscle-building exercise, called ‘resistance’ or strength training and ‘aerobic’ or endurance exercise. That might mean alternating between ‘strength’ sessions and 30-minute endurance exercises, such as a jog, brisk walk, cycle or swim. Learn how exercise can help to boost your diet your life here.
- Add plenty of fibre:
Soluble fibres, found in oats and chia seeds, absorb water and, as a consequence, make you feel fuller. Apples and beans also contain soluble fibres which are known to stabilise blood sugar and result in less insulin release. The king of soluble fibres is glucomannan fibre, found in the Japanese konjac plant. Glucomannan has consistently been shown to help weight loss and should supplement a healthy, wholesome diet for full impact.
- Check for food intolerances:
One thing that can slow down weight loss is if you are eating foods that your body is intolerant to. Food intolerances or allergies can cause water retention and can result in you holding as much as 4.5kg of extra fluid without realising it. Once you cut out whatever you are intolerant to, you can lose all that fluid (and weight) within 48 hours. You can get a food intolerance test at any Pathcare laboratory. For more information, visit http://www.pathcare.co.za .