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Expert Quotes and Testimonials
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xix
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Foreword
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xxxi
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Your Introduction to the GI Plan
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xxxv
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Part 1: A Healthy Eating Plan
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1
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Quick Start Guide
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1
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The low-down
on carbs
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2
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The Glycaemic Index (GI)
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2
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The GI Plan
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3
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Five crucial minutes towards your goal
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4
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The GiP Diet in 15 steps
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6
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Enter the Lose-it Phase
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13
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Enter the Keep-it Phase
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14
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Caution
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15
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The GiP Rules
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16
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2
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What is GI?
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17
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The fuss about carbohydrate
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17
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The Glycaemic Index
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18
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Filling not fattening
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19
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So, is it simply a matter of
knowing your Gis?
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21
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Are carbs cool – or not?
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22
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What, no more high GIs? Ever?
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23
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Meal combos
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24
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Can we play the guessing game?
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25
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Is GI on a food label?
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25
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Do all foods have a GI?
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26
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Other benefits of the Gi way of eating
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26
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Ten GiP tips
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28
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Syndrome X
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29
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The most important part of your life is you
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32
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Are you are a real Gipper?
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32
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3
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The Diet Programme
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35
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What’s so sexy about GiP?
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35
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The GiP system
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36
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The GiP phases 38 How many GiPs for me?
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40
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Be wise with
your GiPs
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40
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Picture your plate
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42
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Choose a balanced day
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43
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The
foods and their GiPs
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44
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GiP-free foods
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45
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Low-GiP carbs
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45
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What about ready meals and eating out?
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45
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How to eat
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46
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What if the weight just falls off?
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47
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What’s my target weight?
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48
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Body mass index
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48
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Take the carrier bag test
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50
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The ‘fruit salad’ theory
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50
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Take the sticky tape test
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51
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Keeping the weight off
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52
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Getting started
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53
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4
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Smart Shopping
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55
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Walking down the aisle
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55
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Shopping list of
low-GiP foods
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57
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Healthy shopping tips
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62
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Food in a flash
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64
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What does the label say?
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65
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Understanding nutrition information on food labels
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68
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How do you compare foods?
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70
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5
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Hasty and Tasty – Meal and Menu Ideas
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73
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There’s no such thing as a free lunch or dinner!
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73
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Fill up with a low-Gi breakfast
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74
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Fill up with a low-Gi lunch
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76
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Dinner time!
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79
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Desserts
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81
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Vegetarian-style eating
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81
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Meal swaps
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82
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Sample menus
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93
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6
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Snack Attack
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99
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Choices and consequences
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99
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Having a snack attack?
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100
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The comfort cushion
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105
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Are you are a Real Gipper?
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107
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7
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Eating Out the GiP Way
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111
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Your body is a temple …
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111
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Pain versus pleasure
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112
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Feedback is the currency of life
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113
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In the Restaurant …
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114
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The party pooper
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121
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Eating and drinking
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122
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On the move with fast food
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123
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Are you are a Real Gipper?
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127
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|
8
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Tasty GiP Recipes
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129
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Starters or side dishes
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129
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Main meals
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138
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Speedy GiP-free snacks
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151
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Part 2: A Healthy Body and Mind
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9
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Eating for Complete Health
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157
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The balance of good health
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157
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Bread, cereals and starchy foods
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159
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Fruit and vegetables
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163
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Dairy products
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169
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Meat, fish and alternatives
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171
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Fatty and sugary foods
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174
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Salt
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181
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Water
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184
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Mediterranean olive groves and orchards
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185
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Supplements – who needs them?
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187
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Are you a Real Gipper?
|
188
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10
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Alcohol – Friend or Enemy?
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191
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Sensible drinking
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191
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Know your units
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192
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Weighty matters
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193
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And now for the solver lining!
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193
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Hitting the pause button
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194
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The only thing I cannot resist is temptation!
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195
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Be positive
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195
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11
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Get Physical
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197
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Shift your bun and lose a ton!
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197
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Self-image
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199
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Ways to boost your self-esteem
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200
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Use it or lose it
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202
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Fit for a king or queen
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202
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Get GiP fit
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204
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Feeling hot, hot, hot!
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205
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Beat the blues
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208
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Horsey tale
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208
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Float your boat
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209
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Do try this at home!
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210
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Behind the desk
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212
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Think like an active person
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213
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Keyboard yoga – hand and wrist
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214
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Armchair exercises
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216
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Stillness of breath
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219
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|
12
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Get Your Mind on Your Side
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221
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Switch your thinking
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221
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The thinking body
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223
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Success starts with believing in yourself
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225
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Think slim to become slim
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225
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Dieting makes you fat!
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227
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Booster tips
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229
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Don’t think about kangaroos!
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230
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Dad’s army
|
231
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It’s a goal!
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232
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Your journey is as important as your destination
|
233
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Overwhelmed? Turn it around
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234
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What has dieting done for you?
|
236
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Motivational power booster
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237
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Helpful questions to ask yourself
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238
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A family affair
|
238
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New beginnings
|
240
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More steps to success
|
240
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13
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Stress City
|
243
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The wheelbarrow test
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243
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Penny for your thoughts
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244
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Events don’t create, they reveal
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245
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What’s more important, being right or being happy?
|
247
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Trick or treat?
|
247
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Choose P.E.A.C.E
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249
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Believe it to see it
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249
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An attitude of gratitude
|
250
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Life is right
|
251
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Affirmations
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252
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A recipe for happiness
|
252
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You cannot be serious!
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253
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ZZZzzz
|
254
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Clearing your mind
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255
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Simplify, simplify, simplify your life!
|
256
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Testing for clutter
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256
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My cup overfloweth
|
257
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Sorted!
|
257
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Junk out your home, junk out your body
|
258
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Three tips for a mental clear-out
|
258
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Three tips for an emotional clear-out
|
259
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Tips for experiencing inner calm
|
260
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Boosting your immunity
|
262
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On the piste!
|
263
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|
14
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Questions & Answers
|
265
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Part 3: The GiP Table
|
|
How to use the GiP Table
|
281
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|
The guidelines
|
282
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The table (by food groups)
|
284
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The table (in alphabetical order)
|
311
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Part 4: Useful Info
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Food and Mood Diary
|
332
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Healthy Food Tracker
|
334
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Attention Science Addicts! Research, References And
Further Reading
|
338
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About the Authors
|
347
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Further Information and Support
|
349
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|
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Index
|
353
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