Increase low glycemic index (GL) carbohydrates
Eat plenty of fruits and vegetables, whole grain bread or cereals (oat bran), and legumes (beans). These high fiber foods are healthy sources of carbohydrate that help you avoid high blood glucose levels and higher insulin needs. Low GL carbohydrates help support mood and control appetite. GRID MR and GRID DS are also high in fiber and vegetable protein.
Reduce or eliminate high glycemic index foods
Non diet soft drinks, sweetened sports or fruit drinks, processed flour-based foods such as white or wheat bread, bagels, tortillas, pastas, cakes and cookies, potatoes and rice should be reduced or eliminated. These are the foods that elevate blood glucose levels excessively and lead to increased insulin need. High GL foods also increase appetite and elevate serum cholesterol levels.
Increase dietary protein low in saturated fat
Salmon or other cold water fish can be eaten weekly. Tofu and beans are also foods that are high in vegetable protein. Your body actually needs less protein than you think. T. Colin Campbells book: "The China Study" illustrates the dangers of excess animal protein intake but research shows that vegetable protein is healthy.
Vegetable oil can be consumed daily
Vegetable oils are a form of fat that is good for your heart and does not contribute to weight gain. Monounsaturated vegetable oils (olive oil) are best, polyunsaturated vegetable oils are also healthy. Margarine and other sources of trans-saturated fats should be avoided. Supplementing with an omega 3 capsule twice daily is recommended.
Use GRID MR and GRID DS daily
Using GRID MR and GRID DS daily will help reduce total calories, reduce hunger, and reduce glycemic response. These are a great source of low calorie, low GL energy high in fiber and high in vegetable protein. Don't miss out on the the easiest part of your program!
Reduce calories slowly
Crash diets don't work. If you are following the suggestions listed above then you will be ready to slowly reduce your caloric load without hunger and risking rebound craving and bingeing. You don't need to count calories but portion sizes can be reduced. GRID MR and GRID DS help in controlling hunger that may be associated with caloric reduction.
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