The GI Diet Blog and Board

A couple of days ago I posted about the Kimkins diet controversy that’s being chronicled on another blog. Now, to be fair, the articles found there is a small expose about ONE diet craze that’s out there. Given the publicity behind this diet however, it’s a great example of the many problems that ensue in a diet crazed world. When so many people are raising questions about the validity of not only the diet, but the “guru” behind this plan (including accusations by many on the use of stock or fake photos to promote), it becomes a meaningful story that needs to be told.

There are many many comments found on low carb forums splashed all over the net. One that struck a chord with me was this one:

“One good question folks brought up there is - where are the “maintainers” on this plan? Can you really do this long-term without the fat?
”

I’ve asked this question myself. And let me be honest, calling my food plan a “diet” leaves me with a very sour taste in my mouth. You see, I used to be a big (pun intended) supporter of the fat or size acceptance movement. I have met many friends who have tried then shunned many diets over the years because they became fed up with yo-yo weight gain. I’ve met people who lost 150 lbs only to gain it all back and pack on more weight than where they started.

The other thing that bugs me are story lines of people who lose weight FAST, and get pics of their new bodies splashed all over magazines. So I’m going to make a promise here and now. If I’m personally EVER splashed in a magazine spread, it’s going to be an article that promotes healthy weight loss AND maintaining that weight loss over a stretch of 10 years or more. So, see you in 10 years ok? LOL

What is the rush towards rapid weight loss without healthy eating habits? What’s with the rush of weight loss without promoting exercise? If any of us who are dedicated followers of a *proper* glycemic index diet, you know that within the books you’ve purchased, exercise is PROMOTED. Period. End of Story.

I’ve kick started my swimming regime this summer with some pretty aggressive weight loss goals. By aggressive, I’m going to say roughly 20 lbs per month. The reason is simple: I love swimming and exercising outdoors and summer is the best time for active weight loss. Given the fact that I lose about 2000 calories over a 90 minute swim (that is not an exaggeration), could I possibly maintain my energy levels during a swim like this if I was on a starvation diet like that of “kimkins” ? Could 600 calories containing very low carbs assist me during this exercise routine? I have my doubts.

The GI Diet, on the other hand is the type of diet that helps with energy levels and promotes a more balanced approach. I’ll even go as far as to say, someone on a *moderate* atkins diet plan will also benefit from the protein rich diet that doesn’t significantly reduce calories that will cause your body to go into starvation mode. Men’s Health and other magz promoting weight loss by exercise continue to by my personal inspiration on balanced dieting with exercise training.

On final note: I’m a simple blogger with a simple message. At 475 lbs, I started my path back to healthier living by finally starting to listen to the advice of doctors, all of whom did not suggest a very low calorie diet. Only one, who just met me at 360 lbs, presented the idea of gastric bypass or atkins as options. When I told her I lost 125-130 lbs on exercising and use of the GI diet, her only comment was: carry on then. What more could she say? I’ve maintained this weight loss without yo-yoing for over 3 year now.

From where I sit, that’s exactly what I’m going to continue to do.

Self Portrait Sunday

This was yesterday afternoon. I was determined to get a swim in BEFORE July 1st. I made it! It was only a 30 minute swim where I did maybe a 1/4 to 1/2 a mile but it’s a start. No muscle pain afterwards, just all smiles. Oh, and meet Anita. She’s my mother-in-law who somehow manages to wear my “geek hat” as my wife calls it, in a way that’s more glamorous than I could ever make it. I’m really excited about accomplishing this minor goal. … usually the initial swim as early in the season as possible is all I need to make it into a regular activity. Without or without a cheering section.

Here’s an excellent article on how to: Lose 30 Pounds in 3 Months

I get a newsletter in my email on a regular basis from Menshealth, and generally speaking, I’m satisfied with many pointers they have, even if not entirely focussed on Glycemic Index.

This article listed five steps that I use on a daily basis that anyone can easily apply to their GI Diet. I swear by this “cheat sheet” of tips. For more information, please read the article above.

1. Cut Out Fast-Digesting Carbs
2. Eat More Vegetables
3. Have Protein at Every Meal
4. Don’t Be Afraid of Natural Fat
5. Forget About Processed Foods

Sometime in January, a good friend of mine announced to a few people she was diagnosed as type 2 diabetic. As a proud, independent woman this was a huge blow for her. Although we haven’t always talked extensively about our weight “issues” there was always a level of unspoken communication and understanding between us about our weight and how it affected our lives.

The truth of the matter is: I had to learn to accept my life as a fat person before I could get rid of it. The fat acceptance movement or political viewpoint or community was and still is an important aspect of my success. It almost seems contradictory doesn’t it? Not when others you know within that community move right along with you to a healthier path.

My friend was well over the 300 lb mark. I haven’t asked exactly but I suspect around 340-350 lbs is a good estimate. Since January she’s shed an amazing 60 lbs! Although she’s yet to get her blood sugar tested again, I’m confident her blood sugar levels have decreased dramatically as her energy levels continue to improve.

When I asked her what she was doing it, her food plan sounded very similar to GI. Some fruit and nuts as a snack, protein for every meal, whole grain or organic seed breads, yogurt, salads, beans… in other words: good wholesome carbs, a moderate amount of protein at every meal, healthy snacks.

I wish I can encourage other friends out there who are teetering on the verge of trying again. I asked my friend specifically… are you depriving herself? The answer was a flat out no. That’s one of the things that I discovered as I worked on choosing more and more low glycemic indexed foods: the concept of feeling deprived simply wasn’t part of the equation. It was like a secret formula had been unlocked for me.

I’m hoping more and more of my morbidly obese friends will start to take notice and reverse the unhealthy path they’re going towards (or not moving away from). I understand so implicitly the complexities of emotions, or eating disorders that could be triggered by the feared “DIET” word. It is almost frightfully scary just how easy it has been for me to drop the pounds but more importantly to have *kept* them off, for over a year now.

Her feedback to me tonight was important as I get ready to fly back home after being away for a month. I’m not just interested in the weight loss success story of mine own. I want others to win the battle and ENJOY doing it. The out come, when weight loss is approached calmly, and in pursuit of tackling another issue (in both our cases, diabetes before vanity), the outcome I’ve observed is nothing but sheer joy.

It made sound like I’m about to be mildly inconsistent with my view points on other low(er) carb diets but I feel it’s important to point out the single biggest reason as to why I don’t switch from one form of a diet to another: Exercise.

This weekend I had the pleasure of going up north with my 74 year old father to one of our favorite spots in Ontario to hike. It’s April so our conditioning for this wasn’t the greatest but given my recent efforts in kickstarting an exercise program since I’ve been visiting family here, it was a good test to see how I’m doing. I’m also being reasonably strict with choosing low GI foods above any other choices.

Now I’ve heard reports from others who started Atkins that they felt sluggish for about 2-3 days (usually while strictly following an induction period of as little carbs as possible - about 20 or less grams). Usually, if someone sticks to atkins correctly, this sluggest period shouldn’t last more than 3-5 days on average. In fact, the energy felt is great. The major drawback about this food plan however is, if you don’t follow it strictly, the sluggishness continues and becomes one of the main reasons why so many fall off the atkins way and go back to their old ways of eating.

The same can be said for even stricter diets, the low carb/low fat/ low calorie diets. If you’re not working out and eating a highly calorie restricted diet, sure you’ll lose weight. I ponder though: at what cost? I was once on a low calorie, low fat diet with moderate level of carbs. Because the caloric intake was only 800 calories per day, the carbs were actually probably under 100 easily (with so few calories to work with, how could be any higher?)

At the end of what I now consider was a crash diet, sure my energy was higher, I was able to do a lot more physical activity and I felt a lot better. During this period however, I had dizzy spells almost every day. I starved myself.

With GI/Glycemic Index the results are pleasant and worthwhile. As much as I make this blog about the food plan itself, there’s no doubt in my mind that a food plan is only part of the story. Fact is to exercise your body needs the nutrients necessary to rebuild/repair cells, muscles, etc. Following GI gives me the necessary energy for anything I want to do: swimming, hiking, kayaking, walking or working out in the gym. At this stage I don’t need to think about supplements (other than perhaps a multi vitamin and the odd protein shake when I’m not in the mood for something heavier for breakfast). I don’t have to worry about not having enough energy for a long day of hiking provided I have a few things on hand such as water, a bit of trail mix, a piece of low gi fruit, or protein snacks like cheese or low fat turkey pepperoni sticks.

Feeling sluggish while working out isn’t an option for me. If I felt like that everytime I wanted to exercise I’d never want to be out there. Luckily with GI, I don’t have to worry about that.

I would caution anyone who is seeking a new way of eating: if your diet makes you feel in any way sluggish, hungry or deprived, STOP mistreating it that way. There are common sense options out there that totally work and GI is the one that I promote here and in my day to day life.

While I want to keep GIDietBoard.com as informative as possible with links to news articles, recipes along with personal reviews or opinions about choosing to follow a low glycemic index lifestyle, I realize that I haven’t really been talking about my personal progress. I’d like to start doing that every one in a while.

This winter has been especially hard for me due to many changes in the last year as well as living in a new province where there’s a lot of rain. Honestly, it shocked me a bit and will take some getting used to. For that reason I planned my trip to Toronto to see my family, get out of this lousy depression and kick start the spring with some solid workouts.

So far I’ve worked out everyday that I’ve been here. This is low impact exercising, mostly on treadmills and some weight training. My goal is to walk for a minimum of about 30 minutes each day, as well as sticking to GI as closely as I possibly can. I’m proud to say I was so impressed with myself this morning. After the workout, the receptionist happened to have a dozen chocolate dipped or filled donuts and offered me one! She then laughed and said, hmm maybe this isn’t a good idea offering donuts to people after they just worked out. Well gee honey, do you think so? I asked her to open the box, I did say mmmmm, I sniffed them even and I walked out the door saying “Thaaaanks… Thanks for nuthin’ !” It was a good chuckle.

I got back upstairs to my dad’s condo and made a hearty a breakfast: 2 eggs scrambled with 1/2 cup chopped parsley, 1/4 of a red pepper, 3 slices of ham, and about 1/4 cup of low fat cheddar cheese, along with 2 slices of whole grain rye toast. I probably should have kept it to one slice, but at my weight level (still over 340 lbs) I know I burned well over 400 calories during my workout (according to the treadmill readings) and allowed myself that extra slice. We’ll see how my blood sugar responds too that though I’m not too worried.

As a sidenote, this is something that will likely make my wife smile to herself. When I arrived upstairs not only did my dad have coffee ready for me (the one major indulgence that I allow myself on GI), while I was out he placed all the splenda in a silver sugar bowl and labelled it “Splenda” for me. How classy. And, how very ’sweet’.

Stats for week ending April 6th

Steps walked: 9000
Distance: 6.0 kilometres
Blood Sugars: fairly stable with consistent readings between 5.0-7.0 (90-125)
Average workout time: 70 minutes
Personal Glycemic Index Diet rating: 0-5 (0= poor, didn’t follow at all, nothing but eating fast food, junk food, etc. 3=passable with a few slip ups, 5=excellent following, little to no deviation).

I’m giving myself a 3.75/5 this week. I like my coffee, and love the bread options I have at home here. They are whole grain, and lots of variety but I should limit them to one piece per mail if I have any at all. I’ve also kindly suggest to my father to use red potatoes and to limit my quantity.

Hey, what’s the point of having a blogging without having a few friends and fans out there eh?

For as long as I’ve been surfing the net, web awards have been around. They are a measure of pride for all your hard work and passion for writing about something you’re really interest in. So these blogging awards are no different. Blogger’s Choice Awards have a ton of categories, including Best Health Blog so that’s something I’m differently interested in. In fact if you happen to see my blog listed there and enjoy it be sure to vote!

And while you’re at it, take a look at some of the other categories including Freakiest Blogger, Obnoxious Blogger, even a ‘Hottest Mommy Blogger’. But I won’t be visiting the last category anytime soon. After all, I’m a married man and I do value my life. But I’m putting the word out there to others so you can enjoy those and more.

If you have a blog, feel free to nominate yours, and don’t forget to comment and vote on others. I love visiting other blogs from time to time for inspiration, sometimes a few ideas, and get a feel for how others are writing about their experiences. So lets have a little fun. Winners will be announced on June 2nd at PostieCon in Orlando FL

The Glycemic Index Diet

So, the article above links to a review of the GI Diet book that I’ve used over the last 3 years: Rick Gallop’s “The GI Diet”

The author decided to try it, and claims to have had “mixed” results, having lost 1.5 lbs in the week long experiment. Given that we don’t know what weight the author started out with, this is never the less a positive review, and an informative article.

He reminded me about a “red light” food though, and that’s eggs. I have to confess, I use regular eggs on a regular basis, mostly due to the fact that they are cheaper than egg substitutes.

When I’m “hardcore”, I do use a combination of egg whites and egg substitutes for maximum egg protein, without the added cholesterol. So, make a note of that if you’re looking at the GI diet.

I’m excited to see this article, and will continue to find more, because I think the GI diet is still being under reported, unlike the other diets.

The reason in my mind is simple: it’s not really a diet. I use the word “diet” because it’s most recognized by surfers. Fact is, it’s more like a “formula”. Bodybuilders and other athletes are prime example of people who use nutritional information and get their food intake down to a science. Maybe that’s why I like the GI Diet so much. It’s scientifically sound.

Sometimes, “common sense” needs to be dressed up a little I guess.

Rick Gallop does a fine job in making the GI Diet analogous to traffic signals. Although the author questions why some fruits are “red light”, he should consider that the philosophy on why GI works for anyone is that, on average you will lose weight more effectively when your blood sugars are more controlled. That’s the case for diabetics, and I believe that’s the premise for most other lower carb/smarter carb diets…. that we can all benefit from blood sugars that are stable, without sugar spikes brought on by high GI or high carb foods.

I did have a little chuckle about him complaining that while on a GI diet, he can’t have margaritas with the ladies. Folks, that’s the thing with any diet. Yes, avoid the bad stuff, but don’t beat yourself up if you’re not *completely* on target during *any* phase that any diet calls for. This is not about hating ourselves, starving ourselves. It’s about knowing smarter ways to eat healthier for life.

If found a great new website today that I believe could be beneficial for anyone seeking advice in any field. I plan on signing up myself as a life coach for anyone interested in seeking support for weight loss, fitness or specific counselling on following a low GI lifestyle. This is long time coming if you ask me. The bulk of my technical advice already occurs via instant messaging. This is one program I’m a firm believer in.

Isellim: Connect with experts online now via Instant Messaging

Check out the press release below for more information.

A new website at www.isellim.com allows experts to set up an account and get paid by clients for their expertise.

Are you a great financial planner? Maybe you have excellent fashion sense or can tell someone how to optimize their website.

How much is your time worth? $75 an hour? $15 for 15 minutes? $30 per call? Whatever you like. People will only be able to contact you when they’ve prepaid your rate.

“Creating a simplified way to sell knowledge is a logical and overdue step on the economic evolution of the net,” said isellim’s creator Richard Ellender.

The concept of isellim is fairly straightforward, experts are able to list themselves in a directory.according to their professional expertise and will be available for hire by any isellim client. They receive all the tools necessary to communicate with clients who are searching for immediate help.

From the clients’s point of view isellim is an online expert advice service that enables them to contact a real person who is an expert in the chosen area of inquiry.

“With an isellim account, you are in control of when you are available for work,” Ellender said.

When an isellim expert is available, an “online” button appears in the directory of the isellim site or on the experts’s website, blog or email. Pricing can be set per minute or per call with a set time limit.

The entire service is free for experts, save from a 10 percent commission taken from all Instant Messaging Sessions. “Anyone on the web can use this, without any money down,” Ellender said. “There is only a charge if it’s used. The Internet will be a saviour for knowledgeable people looking to make some extra money.”

isellim allows anyone with expert knowledge in their field to use the service; traditional service providers like accountants, therapists and legal professionals, as well as other experts and enthusiasts, to earn money by connecting online immediately with their clients.

Try the new Instant Messaging Service at www.isellim.com

If you’ve read any of my previous entries, you’ll know that I’m a quasi-supporter of atkins given that I consider that method of weight loss as something similar but not the same as a low glycemic index lifestyle.

Some key differences are:

I love the flexibility of the GI diet. Over the last year, I confess that new weight loss hasn’t been on the top of my list of objectives, although with spring around the corner that’s about to change. Personally speaking here, I’ve been in a grieving process over the death of my mother, I moved across the country, and late on had numurous travelling commitments. Weight loss when travelling, grieving, and going through life changing stresses can be very challenging to say the least.

What the low glycemic index has allowed me to do, is to not worry about weight gain, while I deal with a plethora of other issues. I’ve chatted with a few low carber friends, who have been on and off atkins, or Weight Watcher Core, or various other GI-similar slightly different diets, and we all figured out a few key points that keep us on target that isn’t necessarily GI related.

Some suggestions: