Using GL to sort the good, the bad and the suicidal 130 used to sort the carbohydrates and does not help at all to sort fatty foods.
• Pasta and Rice are best cooked at home where you can ensure that you use a lower GL variety and cook them‘ al dente’: i. e., undercook rather than overcook as the more cooked these foods are the more they give up their glucose.
• Spend time looking at what you might eat when you are out; e. g., Mexican food with kidney beans( GL7), taco shells( GL8) or a corn tortilla( GL11); apple muffins made with sugar( GL13); or roast chicken with salad or roast vegies. In a restaurant simply ask for more salad and vegies to replace potato / fries.
• Most of all, experiment with new foods! Take the GL table shopping with you and try as many of the lower GL foods as you can. A major key to the long-term success of any weight-loss program is variety. How does GL relate to calories and sugar content? I am often asked at about this stage of proceedings,‘ Where does calorie counting fit into all this?’ I personally am not big on calorie counting. For me it takes all the fun out of eating the food I love. Some people seem to relate to it easily. At the hospital at which I consult, where we admit people with medical complications of obesity, we have a calorie restricted diet. The goal is to bring about rapid weight loss and to give people a clear idea of the portion sizes that make up 1200 or 1400 Calories. While we have them captive as inpatients we then teach them the kinds of principles in this book to maximize the chance of long-term weight loss. I am referred lots of people for whom all other treatments have failed, and I am usually their last resort. Most of them are expert calorie counters and, for many, calorie counting is almost an obsession. But they focus on calories instead of the psychology of low sacrifice switching and that is what GL brings us back to. Also note that GL may not relate to the amount of sugar or total carbohydrate in the food as per the label. GL is calculated by looking at