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The Low Glycal Diet: How to Shed Fat Effortlessly Without Being Hungry or Cutting Out Carbs, by Jeffrey Dunham
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A Better, More Successful Approach
The Low Glycal Diet improves on the current, hot diet trends. Its innovation and effectiveness lie in controlling blood sugar level spikes with an easy- to-follow meal plan that will make you lose pounds effortlessly while you sleep. Just follow the color-coded meals with delicious recipes anyone can make, all laid out for your convenience in this one-stop weight-loss program. You will be shocked at how many pounds you lose quickly.
How does it work? Harvard Medical School graduate Dr. Dunham developed this method by combining the best of the fat-resisting low-glycemic index that the South Beach Diet and the Low GI Diet use, adding in low carb concepts from the Paleo and Atkins diets, then controlling calorie intake over time to stop blood sugar spikes, the main drivers of weight gain. “Over time” is the secret; you can eat your carbs and have the food you crave as long as you eat them at the right time. This sets up your body to lose astonishing amounts of weight in your natural, overnight fast while you sleep. The meal plan is Dr. Dunham’s amazing food formula to make this happen. You will see dramatic weight loss in the first week and real, long-term weight loss in the first month.
Getting tired of the Paleo diet? Over and done with the South Beach or Low GI diets? Don’t know where to turn next? The answer is right here; it’s smart, easy-to-follow and proven effective. This is the best way to give yourself a healthy start today.
- Sales Rank: #164002 in Books
- Published on: 2015-12-29
- Released on: 2015-12-29
- Original language: English
- Number of items: 1
- Dimensions: 9.24" h x .93" w x 6.26" l, 1.00 pounds
- Binding: Hardcover
- 192 pages
Review
“I’ve been following Dr. Dunham’s Low Glycal Diet and using the app for almost a year and have been
steadily losing fat while maintaining muscle. I’m sold.”
―Kim Jorgensen, Executive Producer, Out of Africa, Academy Award Winner, Best Picture, 1985
“Dr. Dunham’s The Low Glycal Diet is genius. It is the best of ‘common sense’ and ‘cutting-edge science’ for a livable solution in a diet-challenged world.”
―David Baker, President, Pro Football Hall of Fame
“This book is an invaluable aid. Its approach allows you to lose excess fat and keep it off long term.”
―Joseph Gonzalez-Heydrich, Associate Professor of Psychiatry, Harvard Medical School
“I’ve been following Dr. Dunham’s Low Glycal Diet for the past 9 years and have been able to lose fat and keep it off. I’m 55 years old, have a body fat around 12% and feel great. I highly recommend the diet!”
―Winn Claybaugh, Author, Be Nice (Or Else!), Dean and Co-founder, Paul Mitchell Schools
About the Author
Jeffrey Dunham received his M.D. from Harvard Medical School, his Ph.D from MIT, and is certified by the American Board of Preventive Medicine. He is medical director of BioFit Medical Group and has helped thousands of people lose weight using this unique program. He lives in Palm Springs, California.
Martha Murphy developed the recipes in this book with Dr. Dunham and is an award-winning health and food writer. She lives in Rhode Island.
Most helpful customer reviews
15 of 15 people found the following review helpful.
Great results, good advice, not overly-preachy
By Turtle502
I was in the need to lose at least 20 pounds. I've never been extremely overweight, at 5'7", my ideal weight is around 150 pounds, and I was around 170 pounds. This was a gradual weight-gain over a two-year period, and I figured "enough is enough". This book came along at just the right time.
The content is logically presented for the reader. I am not going to spoil details. The "science" and "support" of this particular diet is cleanly explained in about 35 pages. That's it. I found it extremely interesting, easy to read (I don't read much and get bored with books quickly), and not at all preachy. Some diet books tend to come off as "religious", in which the authors sense a higher purpose to their diet and plans. What I found with this book is that the diet method was presented in a very "scientific" manner: it made sense from a science and biology perspective, with studies supporting the recommendations and results. This isn't to say I didn't occasionally cringe -- for example, "eating only the toppings off a pizza when out with friends" -- but once I started the diet, I started to view food, carbs, and what, when, and how I ate in a whole new way. Call me "converted".
And once the first couple pounds came off, I was convinced.
The book explains the impact consuming carbs has on your body's mechanism for storing calories as fat. This diet doesn't completely eliminate carbs, you can have them if you want -- but you have to pay attention to when you consume them, and with what. It also doesn't expect you to starve between calorie-reduced meals, hours apart, as other diets do. It explains when you can eat, allowing enough time for your body's insulin cycle to reset. While this becomes very natural after a while, there can be a bit of clock-watching, which makes spontaneous eating at events challenging. In general though, I have never felt particularly hungry -- or starving -- while on this diet.
This method also introduced me to some new foods, and different ways of consuming foods, ensuring that I still get enough protein and nutrition to sustain myself, while losing weight. I do enjoy the healthier way of eating. Not consuming as many carbs, and virtually no processed ones, has had a significantly positive impact on my day-to-day well-being and energy.
The rest of the book is divided into three sections, which includes a jump-start two-week guide, and then an ongoing weight-loss guide, and then a maintenance guide. Each includes meal plans, recipes, and ingredients. The author explains the goal for the period, and how to execute it. Once you get to "step 2", for gradual weight loss until you reach your goal, you can combine "step 1" and "step 2" meals and ingredients to control your weight loss. The same goes for "step 3", which provides the details for maintaining your desired weight. Reading "step 1" and "step 2" will prepare you for the dieting, but I feel like by the time you get well into "step 2", you will feel "step 3" is second nature, although "step 3" allows greater flexibility.
Meals are easy to prepare. You also don't need to follow the plans exactly as listed -- I did not, and if I felt something was beyond my capability, or didn't want to buy a certain item due to preference or cost, I skipped the recipe. Keep in mind, there is a higher cost to eating as suggested. However, I'm starting to feel that I can complete all of my grocery shopping in three departments: produce, dairy, and meats.
I cannot stress enough how much this book will change your views on carbs, by the time you get into "step 2".
What about results? During "step 1", which is the kick-start two-week plan, I did in fact lose 8 pounds, just shy of the "up to 10 pounds" indicated on the jacket. The weight fell off rather quickly and easily. I did not increase my workout routine. I always run three to four times a week, about 2.5 miles each time for 30 minutes, and I did not increase my workout intensity or duration at all. All I did was change what I ate, and when I ate.
After two weeks, I hit a plateau. It took another week to lose two more pounds, but after about three weeks, I was down 10 pounds from 170 pounds to 160. Keep in mind, I only had about 20 pounds to lose, so hitting this plateau so soon, while discouraging, was somewhat expected. As they say "the last 10 pounds is the hardest to lose".
I'm happy to report, however, that after about four weeks, I've lost a total of 13 pounds, and only have seven to go to reach my goal. I have been combining "step 1" and "step 2" meal plans and ingredients to reach this goal. I have virtually no cravings for the "junk food" that still sits in my cabinets (I have a teenage daughter who dances 12 hours a week and inhales food), and I feel great. I can see and feel the difference. I have energy, I'm not angry or depressed from being hungry, and I'm confident I'll reach my goal in the coming weeks.
I would say if you have more than 20 pounds to lose, you will probably continue to lose weight faster than I did, over a longer period of time.
Looking ahead...based on what I've learned in "step 1" and "step 2", and what I know about the "weight maintenance plan", I think I'm smarter about making healthy decisions. I won't have to give up some of the foods I still love entirely, since as long as you eat them at the "right times" with the "right things", you can still enjoy them. This "diet" and "way of thinking" has to become your "lifestyle way of eating".
There is also a companion app for your phone, which easily tells you whether your meal or snack is "green", "yellow", or "red". Ideally, you want your meals to be rated "green". Eventually, yellow and even red meals are permitted, as part of the maintenance plan. While I don't want to specifically review the app here, it's an important learning tool. I find I have to consult the app less and less, because after only four weeks, I'm trained to know what I should and shouldn't have, and in what combinations.
I will also add: on the rare occasions that I cheat, and either have carbs or some processed food, I don't care for them as much as I used to. For one thing, I can feel the affect they have on my body. For another, everything tastes extremely sweet. Once you stop eating the high carb, processed foods, you can taste the added sugar in all of them when you actually eat them. (I still have a sweet tooth for chocolate though!)
I judge diets in two ways. First, how much did I learn? If I learn at least three new things from a diet that I can incorporate into my long-term nutritional plan and weight maintenance routine, I'm happy. This book definitely hit that mark. Second, did I actually lose weight and reach my goal? I'm quite pleased with the results I've achieved so far, and I'm sure I'll hit the mark in several weeks.
I definitely recommend this book, whether you need to lose weight, or you've found yourself having to diet repeatedly over years. There is plenty to learn from this. If you want a diet that doesn't leave you hungry, give it a try.
11 of 11 people found the following review helpful.
This is the ONLY one that has worked for me and it's truly easy
By vl
Despite eating a very healthy mostly Mediterranean diet I've been significantly overweight my whole life. This is so similar to what I already eat I knew at least it would be easy, and it made a lot of sense. The basic premise is you can eat as much protein and fat as you want, but as soon as you add carbs to a meal, the carbs will raise your insulin level and then ALL the calories count.
I hate regimented diets that dictate exactly what to eat. Some people may need the discipline, I want to know what kinds of foods I can choose from and make my own. This one lets me eat what I want, as long as I stay within the green or sometimes yellow ranges. For me I've found that small changes are making all the difference. I lost 6 lbs the first week and 2 the week after, then seesawed up and down the same 2 lbs for two weeks and now I'm losing again. My energy's up, I've lost 3 " off my waist and had to take the waistbands in to keep my jeans from falling down. I'm thrilled! This is something I can really stick with.
You really do need the app. For instance, table sugar has a green rating - a few teaspoons don't have a lot of calories all by itself, but add it to a meal and suddenly the entire meal's calories count. So even a teaspoon of sugar in my morning coffee can change my breakfast from green to red. I don't want to give that up, so I've managed to cut it back to about half, and that can make the difference. Sounds weird, but I see the results from such small changes and I've never lost like this before.
You do need the app to calculate this for you. Another example - chia seeds, which are super healthy, will change a salad from green to sky-high red. Who knew? Quinoa, a high protein grain, is also high carb. And chick peas, which I've often added to my salads, will make it red, especially if you use any olive oil. Onions, carrots, and pineapple are some other foods that can wreck a meal, depending on the total calories. I can easily live without these for a few weeks if that makes the difference. The Android app doesn't have a paid version like the iPhone, but it's probably worth it to be able to save your favorites and not have to continually build meals from scratch.
Other features I wish the app had were to be able to see each food's effect on a meal; instead it highlights just the worst one. So while it will highlight the sugar in my coffee, I don't want to give that up, but I can cut back the portion size or trade something else and the meal is then fine. I wish the app showed the calories and glycemic load for each food. The way around that is to calculate them for just one food, then you can see how it will impact a meal. A little clumsy and time-consuming, worth it for me.
I've never been a big pasta/rice/bread eater, but I am a sugar addict. Once I start I can't stop. So far I'm extremely motivated to just not even have any sweets. The app lets me immediately see what the impact of a treat is, and knowing it will wreck my whole day I can live without it. My sugar cravings are way down, I don't even want something if I see it now. If I do want something, fresh fruit and whipped cream (even the cans of sweetened) have so few calories that it's fine, and I'm satisfied. Hopefully one day I'll be able to eat a little and be satisfied, but it's working for me now.
I have such a hard time losing weight that I'm sticking with the green phase with just a few yellow meals here and there until I'm down another 5 lbs. Since it's such a healthy way to eat and I'm happy and not at all hungry I see no reason to move to the next phase.
By comparison, I had some success with Lyn-Genet Recitas's "The Plan", but I don't want to have to eat exactly what she says when she says to, and for me the idea of "testing" foods makes food and eating obsessive. Here I just check the app when I'm not sure and I'm good to go.
I hope this review is helpful and gives hope to other people like me. If you already eat a Mediterranean / South Beach or Atkins type diet, this will be easy and you'll be amazed at how small changes will finally let you shed the weight. If you love bread and pasta, if you need someone to tell you exactly what to eat (the book does have recipes and suggested menus) you will have a very hard time.
UPDATE: Even with a couple of "red" weekends, I'm now down close to 20 pounds!! My pattern is to "stablize" every 3 or 4 pounds, then I start losing again, so I'm probably averaging 2+ pounds per week, depending on how strictly I stick to just green meals. I even find if I infrequently treat myself to a big dessert or high carb dinner I may still lose, but if I'm indulgent a few days in a row I will gain a few pounds. They come off within a few days if I stick to green meals and I continue losing. I can't thank Dr. Dunham enough for writing this clear, straightforward book and creating the app.
15 of 16 people found the following review helpful.
A Must Read for Anyone Serious About their Health!!
By Mr R
I'm a 51 year old male who has always been in pretty good shape. However, once I hit 40, things started to change; and change quickly. My body no longer responded to exercise like it once did. Watching what I ate wasn't working like it once did. I began to gain weight around my belly/waistline. I tried to workout more and eat less, but it wasn't helping. I knew of Jeff and his medical practice. I knew he was getting great results with his eating methodology because I had several friends in my age group following his eating plan via his Low Glycal Diet App.
I downloaded the App and my new life began. At 51, my body is lean and muscular. I no longer struggle with fat around my waist/belly.
When the book came out this month, I read it cover to cover. I love it. It really works!
Sugar is a drug people. Cut it out of your life and your body and health will thank you!
Great Book for anyone who is Serious about their Health!!!
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