GI and GL Handy Reference Tables

Transcription

1 Making low carb and low GI diets easy GI and GL Handy Reference Tables All about glycemic index and glycemic load Listing of GI and GL ratings Jackie Bushell

2 Contents 1 Understanding the GI and how to use it 4 What is the Glycemic Index (GI)... 4 How the Glycemic Index came about... 4 Points to note about using the GI... 4 What is Glycemic Load (GL)... 5 Sources of GI & GL ratings... 5 Reference standards for GI ratings... 6 Low, medium and high GI classifications... 6 Variances between GI ratings... 6 GI and cooking methods Using our GI & GL handy reference tables 8 3 GI ratings within food categories 9 4 GI ratings of foods in alphabetical order 12 5 s by GI rating 15 6 s by GL rating 18 Further resources 21 Nutrition/diet/health Weight loss problems Special/allergy diets Low carb/low GI/low GL diets HCG Diet Version 5, August 2017 Copyright Jackie Bushell 2

3 Disclaimer The information in this book is not intended as a substitute for professional medical advice. It is recommended that you check with your family physician before embarking on any significant change in diet or exercise. This is particularly important if you have a medical condition of any kind or are taking any prescribed medicines. The author accepts no liability for readers who choose not to obtain their own professional medical advice. Copyright All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form by any means, electronic, mechanical, photocopying, recording or otherwise without the prior permission of the copyright owner. Copyright 2017 Jackie Bushell Copyright Jackie Bushell 3

4 1 Understanding the GI and how to use it What is the Glycemic Index (GI) The Glycemic Index measures the effect of specific foods on blood sugar. This in turn gives an indication of the amount of the hormone insulin required to deal with the glycemic effect of the food in question. Originally developed to help control blood sugar levels in diabetes, interest has recently burgeoned in the potential of the GI for controlling insulin release as a method of losing excess weight, and as a basis for eating healthily. How the Glycemic Index came about Carbohydrate foods used to be classified as either simple or complex carbohydrates. These classifications were also referred to as sugars and starches, or available and unavailable carbohydrate. This method of classification looked at the chemical makeup of the carbohydrate. The simple classification included simple sugar molecules such as fructose, dextrose, glucose and sucrose. Complex carbohydrates included everything made of three or more linked sugars, such as starches. However, it was later found that this classification did not closely predict the effect of the carbohydrates in the body when they were digested. The Glycemic Index was put forward as a more reliable classification, building on the work started in the 1970s and 1980s by David Jenkins and Thomas Wolever of the University of Toronto. International tables of GI values were first published in In 1997 a committee of experts set up by the and Agriculture Organisation (FAO) of the United Nations and the World Health Organisation (WHO) endorsed the use of the GI method of classifying carbohydrate foods. Since then, the list of foods tested for GI values has steadily grown, and the revised table published in 2002 contained three times the number of foods compared to the 1995 list. Points to note about using the GI The Glycemic Index is a comparison of how far and fast different foods cause the blood sugar to rise. But used on its own to make food choices, it can be misleading. This is because it does not tell you directly what the effect on your blood sugar will be of a particular serving of the food in question. There are two reasons for this: Copyright Jackie Bushell 4

5 Firstly, the GI rating measures the rise in blood sugar provided by the amount of the food that contains 50 g carbohydrate. On this basis, some foods which are not carbohydrate-dense such as cooked carrots and watermelon result as high GI. But eating them will not have a high GI effect, unless you can eat the vast quantity required to equate to 50 g of carbohydrate. Secondly, the GI rating is a relative ranking it does not tell you how much your blood sugar will rise in absolute terms, it only compares it to the rise caused by a reference food. The reference foods are usually glucose (dextrose) or white bread. Another very important consideration to bear in mind is that the Glycemic Index only includes foods with a relatively significant carbohydrate content. s that contain only a small amount of carbohydrate (such as avocados, salad vegetables, cheese and eggs) have no appreciable effect on blood sugar. Carbohydrate-free foods such as meat, fish and poultry and fats are similarly not included in the GI. So when following a low GI diet, do not focus solely on the low GI foods listed in the GI tables, forgetting the no GI foods which do not appear on these tables in the first place! A third point to bear in mind when using the Glycemic Index is that foods are very often eaten at the same time as other foods (or liquids). In such cases, the effect on the blood sugar will be the combined effect of all these foods and / or liquids. Some diets and healthy eating leaflets provide a mathematical formula to calculate the combined effect of, say, eating a food with a GI of 80 together with a food with a GI of 10. But the effect on each individual cannot be predicted so exactly. A more realistic approach is probably to say that eating a larger quantity of a low GI food with a small quantity of a high GI food will mediate the glycemic effect of the high GI food, giving the meal an overall medium GI effect. What is Glycemic Load (GL) The Glycemic Load (GL) was developed to make it easier to relate the glycemic effect to realistic serving sizes of foods. The GL is calculated by taking the GI rating, multiplying it by the carbohydrate content of the amount of food to be eaten, and dividing it by 100. On this basis, the cooked carrots and watermelon we talked about earlier get a low rating, despite their high GI. In other words, the GL overcomes the criticism that GI values for foods which are not carbohydrate-dense can be misleadingly high. Sources of GI & GL ratings Many GI diet books and websites give GI ratings only, although some give GL ratings as well. The most comprehensive list of GI ratings is available online at It was first published in the July 2002 issue of the American Journal of Clinical Nutrition and is maintained by the University of Sydney. It includes over 1,300 foods and contains GL as well as GI ratings for each food. It also provides data for the two reference standards currently in use (glucose and white bread see below for further explanation). Copyright Jackie Bushell 5

6 Reference standards for GI ratings GI ratings are a relatively new way of classifying carbohydrate foods and the reference food for measuring GI values has not yet been standardised internationally. Some laboratories continue to use white bread as the reference food, whereas others use glucose (dextrose). With glucose as the reference food, glucose = 100 and white bread = 70. With white bread as the reference food, glucose = 143 and white bread = 100. Therefore it is important to check which reference food has been used when looking up GI values. The handy reference tables in this Guide use the glucose = 100 standard as this seems to be becoming more commonly used than the white bread = 100 standard. The University of Sydney list gives GI values for both reference foods. Low, medium and high GI classifications Although GI ratings are given as specific figures, the actual effect on your blood sugar of eating a particular food is only approximate. This is because there is so much variability in the chemical makeup of foods (see more below) and in the way in which individuals digest and absorb their food. For this reason, it may be more helpful to think of foods as high or low GI foods. Some GI diets and GI-based healthy eating guides classify GI ratings as Low or High, while others divide them into Low, Medium and High. The ranges of GI ratings in each category are therefore somewhat arbitrary and dependent upon the specific diet or guide. An additional point to note is that some GI diets and GI-based healthy eating guides attempt to incorporate other aspects of food choice into their GI rating list, even though the foods in question contain no carbohydrate. Such foods cannot therefore have an actual GI score, but you may find them classified as Low, Medium or High (or sometimes Green, Yellow or Red ). As an illustration, sometimes you may find fats, or meat with a high fat content, classified as High. This is not because such foods have a glycemic effect but because they are seen by the author as foods to be avoided for other reasons. Variances between GI ratings There are many reasons in addition to differences in testing methods why ratings for a particular food may differ from source to source. These include: Crop varieties Growing conditions Genetic strain Ripeness Acidity and fiber, protein and fat content Reliance upon manufacturers nutrition labeling for carbohydrate content, which may be inaccurate, especially for high fiber foods Copyright Jackie Bushell 6

7 Where processed rather than raw foods are concerned, further factors affecting ratings can include: Biochemical structure of the ingredients - for example, there are wide variations in amylose/amylopectin starch content of rice from country to country - amylopectin is more readily absorbed than amylase particle size - smaller particles are absorbed faster Cooking and preparation - both mechanical and thermal processing break the food into smaller particles thus facilitating absorption and raising the GI Local differences in ingredients or processing. (Products with the same name may be made up of different ingredients, or processed in a different way in different countries; or they may be different products entirely) Difficulty in determining the absorption of novel carbohydrates such as sugar alcohols (polyols) The rate at which and degree to which a carbohydrate is digested and absorbed varies from individual to individual in any case. Other factors such as content and timing of the previous meal and accompanying foods can all affect the rate of carbohydrate absorption. (Fiber slows digestion and fat and protein decrease the speed with which the stomach empties.) So GI ratings are only an approximation of the relative effect a particular food might have on your blood sugar. Paying excessive attention to discrepancies between ratings is to try to make an exact science of something which is only an approximate guide in the first place. GI and cooking methods You may notice that there is a particularly wide difference in the GI of foods such as potatoes, pasta, rice and beans. As explained earlier, the way a food is processed or cooked can make a big difference. For instance, good pasta is made with hard or durum semolina wheat. This is rich in protein and fiber, which brings down the GI even if the flour is refined. Some forms of pasta, especially spaghetti, also undergo a process called extrusion in which the dough is squeezed through small holes under high pressure. This gives the pasta a protective film that prevents starch gelatinization during cooking, which keeps the GI fairly low. But if you cook the pasta for longer than 6 minutes, gelatinization starts, and the GI can increase by as much as 10 points. So you should cook the pasta for the minimum time needed, until it is al dente only. Some types of pasta such as macaroni, lasagne and ravioli are made from soft wheat, and are not extruded. This gives them a higher GI however you cook them. Lentils provide another example of a food which can increase its GI depending on how long you cook it. When lentils are overcooked, causing the starch to gelatinize, their normal GI can go up as much as double. Copyright Jackie Bushell 7

8 2 Using our GI & GL handy reference tables We have selected a range of common foods to make our GI tables a handy reference resource. We show the GI rating for the glucose = 100 standard, as this is currently the most commonly used method. We also include GL values because we feel that these are more meaningful and helpful than the GI ratings alone. To make our table even more useful, we show it in four ways: Ordered by GI rating within food categories (Chapter 3) Ordered alphabetically (Chapter 4) Ordered by GI rating (Chapter 5) Ordered by GL rating (Chapter 6) In this way, you can see at a glance which foods you should be focusing on if you are following a low GI or GL diet, and which ones you should be avoiding. You can also look up a specific food easily. Remember that the GL relates to the serving size so you can reduce the GL shown on the list by having a smaller serving. The GI of a food does not of course change according to the serving size (although its glycemic effect will). We do not divide our chart into Low or High or any other classification, because there is no hard and fast rule about this amongst the various low GI diets and GI-based healthy eating guides. But as a general guide, consider foods with a GI of below 55 as Low GI, between 56 and 69 as Medium GI, and High GI at over 70. If you prefer to rely more on the GL rather than the GI of a food, consider a rating of 10 or under as Low GL, 11 to 19 as Medium GL and 20 or more as High GL. Unlike GI values, GL values can be added together consider a total of 80 GL units or less per day as Low GL, with over 120 per day as High GL. If you want to find the GI or GL of a food which does not appear on our list, we recommend the University of Sydney s GI website as the first place to try. You may notice that most green vegetables such as zucchini (courgettes), broccoli, cabbage and green peppers, other non-starchy vegetables such as onion, garlic, mushrooms and aubergine (eggplant) and salad vegetables such as lettuce and cucumber do not appear on the list. This is because they are very low in carbohydrate, and therefore cannot have a significant glycemic effect. Testing them for GI would be impractical. You can assume that they have a GI of 15 or less. Copyright Jackie Bushell 8

9 3 GI ratings within food categories Breads Bread, white baguette Bread, white bagel Bread, melba toast Bread, white, wheatflour Crumpet Croissant Bread, hamburger bun Bread, white pita Bread, sourdough wheat Bread, Burgen mixed grain Bread, multigrain with kibbled wheat Bread, pumpernickel Breakfast cereals Cereal, Rice Krispies Cereal, Cornflakes Cereal, Coco Pops Cereal, Shredded Wheat Cereal, Weetabix Cereal, Cheerios Cereal, Puffed Wheat Cereal, porridge, instant Cereal, muesli bar with dried fruit Cereal, porridge made from rolled oats Cereal, muesli, Alpen Cereal, All-Bran Dairy Yoghurt, low-fat, fruit, sugar Milk, skimmed Milk, full-fat Yoghurt, low-fat, fruit, aspartame Fruit & fruit juices Dates, dried Melon, watermelon Melon, cantaloupe Raisins Figs, dried Pineapple, fresh Copyright Jackie Bushell 9

10 Apricots, fresh Kiwi Banana, fresh Orange juice ml Grapefruit juice, fresh, unsweetened ml Grapes, fresh Oranges Peaches, fresh Pears, fresh Apple juice, fresh, unsweetened ml Strawberries, fresh Plums, fresh Apples, fresh Apricots, dried Grapefruit, fresh Cherries, fresh Grains Rice, white, glutinous Tapioca, boiled with milk Rice, long-grain white, boiled 20 mins Millet, boiled Rice, Arborio, boiled Couscous, boiled 5 mins Rice, basmati, white, boiled Rice, brown Rice, long-grain white, boiled 5 mins Legumes (peas, beans, lentils) and nuts Beans, kidney, dried, boiled Beans, pinto, dried, boiled Beans, chickpeas, dried, boiled Beans, dried, butter, boiled Lentils, green, dried, boiled Lentils, red, dried, boiled Cashews Peas, dried, boiled Beans, soya, dried, boiled Peanuts Pasta Pasta, linguine, boiled Pasta, macaroni, boiled Pasta, spaghetti, white, boiled Pasta, fettucine, egg Pasta, ravioli, meat-filled, boiled Pasta, spaghetti, wholemeal, boiled Snacks, baked goods and miscellaneous Glucose (dextrose) Copyright Jackie Bushell 10

11 Scones, plain, packet mix Pretzels Rice cakes, white Corn, popcorn, plain Pop Tarts, double chocolate Sugar candy, Skittles Sugar, white (sucrose) Chocolate bars, Mars Coca Cola ml Corn chips, plain Crispbread, rye, Ryvita Ice cream, flavoured Pizza, cheese Muffin, blueberry Biscuits (cookies), Rich Tea Cake, banana, without sugar Chocolate bars, Snickers Cookies (biscuits), Rich Tea Honey Potato chips (crisps) Cake, banana, with sugar Cake, sponge, plain Chocolate bars, Twix Chocolate, milk Chocolate, plain Cake, chocolate, Betty Crocker mix Ice cream, premium (high fat), vanilla Chocolate, milk/plain, low sugar, maltitol Chocolate candy, Peanut M&Ms Vegetables Parsnips Potato, instant mashed Potatoes, baked Potatoes, French fried Pumpkin Potatoes, mashed Rutabaga (swede) Swede (rutabaga) Potatoes, boiled peeled Beets (beetroot) Potatoes, sweet Sweetcorn, boiled Carrots, peeled, boiled Peas, frozen, boiled Tomato juice, canned, unsweetened ml 9 4 Copyright Jackie Bushell 11

12 4 GI ratings of foods in alphabetical order Apple juice, fresh, unsweetened ml Apples, fresh Apricots, dried Apricots, fresh Banana, fresh Beans, chickpeas, dried, boiled Beans, dried, butter, boiled Beans, kidney, dried, boiled Beans, pinto, dried, boiled Beans, soya, dried, boiled Beets (beetroot) Biscuits (cookies), Rich Tea Bread, Burgen mixed grain Bread, hamburger bun Bread, melba toast Bread, multigrain with kibbled wheat Bread, pumpernickel Bread, sourdough wheat Bread, white bagel Bread, white baguette Bread, white pita Bread, white, wheatflour Cake, banana, with sugar Cake, banana, without sugar Cake, chocolate, Betty Crocker mix Cake, sponge, plain Carrots, peeled, boiled Cashews Cereal, All-Bran Cereal, Cheerios Cereal, Coco Pops Cereal, Cornflakes Cereal, muesli bar with dried fruit Cereal, muesli, Alpen Cereal, porridge made from rolled oats Cereal, porridge, instant Copyright Jackie Bushell 12

13 Cereal, Puffed Wheat Cereal, Rice Krispies Cereal, Shredded Wheat Cereal, Weetabix Cherries, fresh Chocolate bars, Mars Chocolate bars, Snickers Chocolate bars, Twix Chocolate candy, Peanut M&Ms Chocolate, milk Chocolate, milk/plain, low sugar, maltitol Chocolate, plain Coca Cola ml Cookies (biscuits), Rich Tea Corn chips, plain Corn, popcorn, plain Couscous, boiled 5 mins Crispbread, rye, Ryvita Croissant Crumpet Dates, dried Figs, dried Glucose (dextrose) Grapefruit juice, fresh, unsweetened ml Grapefruit, fresh Grapes, fresh Honey Ice cream, flavoured Ice cream, premium (high fat), vanilla Kiwi Lentils, green, dried, boiled Lentils, red, dried, boiled Melon, cantaloupe Melon, watermelon Milk, full-fat Milk, skimmed Millet, boiled Muffin, blueberry Orange juice ml Oranges Parsnips Pasta, fettucine, egg Pasta, linguine, boiled Pasta, macaroni, boiled Pasta, ravioli, meat-filled, boiled Pasta, spaghetti, white, boiled Copyright Jackie Bushell 13

14 Pasta, spaghetti, wholemeal, boiled Peaches, fresh Peanuts Pears, fresh Peas, dried, boiled Peas, frozen, boiled Pineapple, fresh Pizza, cheese Plums, fresh Pop Tarts, double chocolate Potato chips (crisps) Potato, instant mashed Potatoes, baked Potatoes, boiled peeled Potatoes, French fried Potatoes, mashed Potatoes, sweet Pretzels Pumpkin Raisins Rice cakes, white Rice, Arborio, boiled Rice, basmati, white, boiled Rice, brown Rice, long-grain white, boiled 20 mins Rice, long-grain white, boiled 5 mins Rice, white, glutinous Rutabaga (swede) Scones, plain, packet mix Strawberries, fresh Sugar candy, Skittles Sugar, white (sucrose) Swede (rutabaga) Sweetcorn, boiled Tapioca, boiled with milk Tomato juice, canned, unsweetened ml 9 4 Yoghurt, low-fat, fruit, aspartame Yoghurt, low-fat, fruit, sugar Copyright Jackie Bushell 14

15 5 s by GI rating Dates, dried Glucose (dextrose) Rice, white, glutinous Parsnips Bread, white baguette Scones, plain, packet mix Potato, instant mashed Potatoes, baked Pretzels Cereal, Rice Krispies Rice cakes, white Cereal, Cornflakes Tapioca, boiled with milk Cereal, Coco Pops Cereal, Shredded Wheat Cereal, Weetabix Potatoes, French fried Pumpkin Rice, long-grain white, boiled 20 mins Cereal, Cheerios Potatoes, mashed Bread, white bagel Corn, popcorn, plain Melon, watermelon Rutabaga (swede) Swede (rutabaga) Millet, boiled Bread, melba toast Bread, white, wheatflour Pop Tarts, double chocolate Potatoes, boiled peeled Sugar candy, Skittles Crumpet Rice, Arborio, boiled Sugar, white (sucrose) Cereal, Puffed Wheat Croissant Cereal, porridge, instant Copyright Jackie Bushell 15

16 Chocolate bars, Mars Couscous, boiled 5 mins Melon, cantaloupe Beets (beetroot) Raisins Coca Cola ml Corn chips, plain Crispbread, rye, Ryvita Bread, hamburger bun Cereal, muesli bar with dried fruit Figs, dried Ice cream, flavoured Potatoes, sweet Pizza, cheese Sweetcorn, boiled Muffin, blueberry Pineapple, fresh Cereal, porridge made from rolled oats Rice, basmati, white, boiled Apricots, fresh Bread, white pita Biscuits (cookies), Rich Tea Cake, banana, without sugar Cereal, muesli, Alpen Chocolate bars, Snickers Cookies (biscuits), Rich Tea Honey Rice, brown Potato chips (crisps) Kiwi Banana, fresh Pasta, linguine, boiled Bread, sourdough wheat Orange juice ml Bread, Burgen mixed grain Grapefruit juice, fresh, unsweetened ml Cake, banana, with sugar Carrots, peeled, boiled Cake, sponge, plain Chocolate bars, Twix Grapes, fresh Pasta, macaroni, boiled Pasta, spaghetti, white, boiled Bread, multigrain with kibbled wheat Chocolate, milk Chocolate, plain Copyright Jackie Bushell 16

17 Beans, kidney, dried, boiled Oranges Peaches, fresh Pears, fresh Bread, pumpernickel Rice, long-grain white, boiled 5 mins Apple juice, fresh, unsweetened ml Pasta, fettucine, egg Strawberries, fresh Beans, pinto, dried, boiled Pasta, ravioli, meat-filled, boiled Peas, frozen, boiled Plums, fresh Apples, fresh Cake, chocolate, Betty Crocker mix Cereal, All-Bran Ice cream, premium (high fat), vanilla Tomato juice, canned, unsweetened ml 9 4 Pasta, spaghetti, wholemeal, boiled Chocolate, milk/plain, low sugar, maltitol Chocolate candy, Peanut M&Ms Yoghurt, low-fat, fruit, sugar Milk, skimmed Apricots, dried Beans, chickpeas, dried, boiled Beans, dried, butter, boiled Lentils, green, dried, boiled Milk, full-fat Lentils, red, dried, boiled Grapefruit, fresh Cashews Cherries, fresh Peas, dried, boiled Beans, soya, dried, boiled Peanuts Yoghurt, low-fat, fruit, aspartame Copyright Jackie Bushell 17

18 6 s by GL rating Dates, dried Rice, Arborio, boiled Sugar candy, Skittles Rice, white, glutinous Raisins Rice, long-grain white, boiled 20 mins Chocolate bars, Mars Potatoes, baked Bread, white bagel Millet, boiled Pop Tarts, double chocolate Couscous, boiled 5 mins Pasta, linguine, boiled Cereal, Rice Krispies Pasta, fettucine, egg Pasta, macaroni, boiled Potatoes, French fried Rice, basmati, white, boiled Cereal, Cornflakes Pasta, spaghetti, white, boiled Cake, chocolate, Betty Crocker mix Cereal, Coco Pops Chocolate bars, Snickers Cake, banana, with sugar Potatoes, boiled peeled Rice, brown Cake, sponge, plain Cereal, porridge, instant Chocolate bars, Twix Corn chips, plain Croissant Muffin, blueberry Potato, instant mashed Potatoes, sweet Rice cakes, white Bread, melba toast Cake, banana, without sugar Cereal, Weetabix Copyright Jackie Bushell 18

19 Coca Cola ml Figs, dried Pasta, spaghetti, wholemeal, boiled Pizza, cheese Pretzels Rice, long-grain white, boiled 5 mins Bread, white baguette Cereal, Cheerios Cereal, Shredded Wheat Pasta, ravioli, meat-filled, boiled Potatoes, mashed Tapioca, boiled with milk Cereal, muesli bar with dried fruit Cereal, porridge made from rolled oats Cereal, Puffed Wheat Crumpet Orange juice ml Apple juice, fresh, unsweetened ml Banana, fresh Chocolate, milk Chocolate, plain Parsnips Crispbread, rye, Ryvita Grapefruit juice, fresh, unsweetened ml Potato chips (crisps) Sweetcorn, boiled Beans, kidney, dried, boiled Beans, pinto, dried, boiled Biscuits (cookies), Rich Tea Bread, white pita Bread, white, wheatflour Cereal, muesli, Alpen Cookies (biscuits), Rich Tea Glucose (dextrose) Honey Yoghurt, low-fat, fruit, sugar Apricots, dried Beans, chickpeas, dried, boiled Bread, hamburger bun Cereal, All-Bran Chocolate, milk/plain, low sugar, maltitol Corn, popcorn, plain Grapes, fresh Ice cream, flavoured Pineapple, fresh Rutabaga (swede) Copyright Jackie Bushell 19

20 Scones, plain, packet mix Sugar, white (sucrose) Swede (rutabaga) Apples, fresh Beans, dried, butter, boiled Bread, Burgen mixed grain Bread, multigrain with kibbled wheat Chocolate candy, Peanut M&Ms Kiwi Lentils, red, dried, boiled Apricots, fresh Beets (beetroot) Bread, pumpernickel Bread, sourdough wheat Lentils, green, dried, boiled Oranges Peaches, fresh Plums, fresh Melon, cantaloupe Melon, watermelon Milk, skimmed Pears, fresh Tomato juice, canned, unsweetened ml 9 4 Carrots, peeled, boiled Cashews Cherries, fresh Grapefruit, fresh Ice cream, premium (high fat), vanilla Milk, full-fat Peas, frozen, boiled Pumpkin Peas, dried, boiled Yoghurt, low-fat, fruit, aspartame Beans, soya, dried, boiled Peanuts Strawberries, fresh Copyright Jackie Bushell 20

21 Further resources Nutrition/diet/health What are you looking for? News, information and tips about nutrition, diet and health How we can help The Good Diet Good Health newsletters, articles and blog at Weight loss problems What are you looking for? Finding it difficult to lose weight, whichever diet you are following How we can help There are other mechanisms at work which can prevent you from losing weight, no matter which diet you try. These are explained in Why Can't I Lose Weight The Real Reasons Diets Fail And What To Do About It, at Comes with: Health-Savvy Supermarket Shopping Guide to Fat Burner Supplements Special/allergy diets What are you looking for? Quick and easy recipes for Stone Age style allergy, exclusion, elimination, rotation and other special diets How we can help The Stone Age Diet is Easy Cookbook at Comes with: s Containing Common Allergens Substitutes for Common Allergenic s Vitamins and Minerals and the s Which Contain Them Copyright Jackie Bushell 21

22 Low carb/low GI/low GL diets The following tools to help you achieve successful weight loss are all available from What are you looking for? Why you should consider a low carb or low GI diet How to do a low carb, low GI or low GL diet How to do the Atkins Diet Finding low carb and low GI / GL recipes How we can help Why You Should Consider a Low Carb or Low GI Diet at The Easy Guide to Low Carb, Low GI and Low GL Diets at Atkins Diet Plan The Low Carb is Easy Cookbook at All recipes in the Cookbook are suitable for Atkins, low carb, low GI and low GL diets. Comes with: Easy Guide to Low Carb, Low GI and Low GL Diets GI & GL Handy Reference Tables 14-Day Atkins Menu Plan 21-Day Low GI & GL Menu Plan HCG Diet What are you looking for? What the HCG Diet is, how it works, whether it is suitable for you and how to do it Recipes suitable for Phases 3/4 (stabilisation and long term maintenance) of the HCG Diet How we can help The Easy Guide to the HCG Diet at The Low Carb / Low GI Cookbook at All recipes are suitable for Phases 3/4 of the HCG Diet Copyright Jackie Bushell 22