What does the Low GI meal plan and lifestyle entail?
With the Low GI meal plan, you can eat carbs, BUT it should be low GI. You can also eat lean protein, and low fat food. Our Low GI low fat meal plans are formulated by our Dietician Anel Kirsten, for women who wants to loose weight. Available on the LK Fitness App.
This eating plan is ideal for people who:
Struggle with irregular insulin secretion, and thus find it difficult to lose weight.
Still want to eat carbs like bread, pasta and potatoes, rather than limiting carbs to just vegetables.
Prefer to avoid high-fat foods. (Tip: Never combine carbohydrates with high fat!)
Cannot eat refined carbohydrates like white bread, pastries, white flour, white rice, sweet desserts etc, without it causing fluctuations in their insulin levels.
The Low GI plan is also a low-fat plan, where you completely cut out high-fat foods and refined carbohydrates, and instead allow more good carbohydrates (with low GI index) in your diet. Low GI carbohydrates are better because they release energy slowly, and makes you fuller for longer.
With the Low GI lifestyle, one regularly eats small meals. If your portion sizes are too large, you will not lose weight. A portion should fit in the palm of your hand.
If you find it necessary to snack, you can eat fruit between meals. Two extra fruits per day are allowed, or 1 extra fruit and one small container of low-fat or fat-free yoghurt per day.
Glycemic Index (GI) shortly explained
The glycemic index (GI) is a measurement system that ranks carbohydrate-containing foods according to their effect on your blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor. When your blood sugar levels are high, it leads to cravings and hunger pangs.
The three ratings at which different carbohydrates raise blood sugar levels are:
Low: 55 or fewer
Medium: 56–69
High: 70 or more
Foods with a low GI value are the preferred choice. They’re slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. It keeps you fuller for longer, and give you sustained energy. On the other hand, foods with a high GI value should be limited. They’re quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels. You will find the Glycemic Index with a list of Low GI carbs in our Low GI eating plans on the LK Fitness App.
It’s important to note that foods are only assigned a GI value if they contain carbs. Hence, foods without carbs won’t be found on GI lists. Examples of these foods include:
beef
chicken
fish
eggs
herbs
spices
Read the guidelines below to decide if Low GI is for you.
Guidelines
1. Look for the Low GI Symbol when shopping – the low GI symbol is a shortcut to help you eat low GI. Foods that carry the low GI symbol have been tested in a lab under rigorous guidelines and meet strict nutrient criteria.
2. Swap high GI foods for low GI food choices – six easy low GI swaps you can make at your main meals and snacks to help you eat low GI are:
Soft white breads —> dense whole grain breads and authentic sourdough
Refined commercial processed cereals —> traditional grains like oats, natural muesli or cereals with the low GI symbol
White or jasmine rice —> low GI white or brown rice, basmati rice
Water crackers, rice crackers and crisp breads —> wholegrain crackers and nut & seed bars
Cordial and soft-drink —> for water or low fat milk / soy milk
3. Include legumes like lentils, chickpeas, kidney beans, cannellini beans and baked beans are low GI. You can add legumes to salads, bolognese and casseroles. Canned beans are super easy and all low GI.
4. Cook pasta al dente – this lowers the GI of pasta.
5. Add vinegar, lemon/lime juice or pickles to your meal – acid lowers the GI of your meal.
6. Add olive oil or healthy fat like avocado to your meals – the presence of fat lowers the GI of your meals.
7. Include a source of healthy protein with your meals – protein helps lower the GI of the meal.
*Note: If you have a health condition and are unsure about whether you can follow the Low Gi meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.
What do ladies who have done Low GI say?
“Hi Linda. I am on your diet and have never been happier. Struggling with genetic high cholesterol. I have lost a total of 10kg. Accompanied with a good exercise program” – L. Barry
“I am so glad I purchased Linda’s Low Gi plan. It is easy to follow and the food is not expensive or strange. I lost 6.4kg and all my pants fit again!” – C. Cronje
“About 9kg lighter. I follow your Low Gi plan and do the exercises a few times per week.” – N. Opperman
Please note: If you can’t see the images in the page, please click here, to read the article in your browser: Does The Blood Type Diet Work?
– by Anel Kirsten (Dietician for LK Fitness App)
The Blood Type Diet has been popular for almost two decades now. Proponents of this diet suggest that your blood type determines which foods are best for your health. Many people used to swear by this diet, but what are the details of the blood type diet, and is it based on any solid evidence? While Paul D’Adamo, a naturopathic physician, claimed the diet recommendations are based on rigorous clinical evidence, independent reviews conclude that evidence is effectively non-existent.
Still curious about what the diet entails? Let’s have a look and here is what you need to know.
What is The Blood Type Diet?
The blood type diet, also known as the blood group diet, was developed by D’Adamo, and first published in his 1996 book, “Eat Right For Your Type.” His book, was incredibly successful. It was a New York Times bestseller, sold millions of copies. In this book, he claims that the optimal diet for any one individual depends on the person’s ABO blood type. He claims that each blood type represents genetic traits of our ancestors, including which diet they evolved to thrive on.
This is how each blood type is supposed to eat:
Type A: Called the agrarian, or cultivator. People who are type A should eat a diet rich in plants, and completely free of “toxic” red meat. This closely resembles a vegetarian diet.
Type B: Called the nomad. These people can eat plants and most meats (except chicken and pork), and can also eat some dairy. However, they should avoid wheat, corn, lentils, tomatoes and a few other foods.
Type AB: Called the enigma. Described as a mix between types A and B. Foods to eat include seafood, tofu, dairy, beans and grains. They should avoid kidney beans, corn, beef and chicken.
Type O: Called the hunter. This is a high-protein diet based largely on meat, fish, poultry, certain fruits and vegetables, but limited in grains, legumes and dairy. It closely resembles the paleo diet.
To read about how to transform your body in 8 weeks, click here.
Is There Any Scientific Evidence Behind The Blood Type Diet?
Research on ABO blood types has advanced rapidly in the past few years. There is now strong evidence that people with certain blood types can have a higher or lower risk of some diseases. However, there are no studies showing this to have anything to do with diet. Not a single well designed study has been conducted to either confirm or refute the benefits of the blood type diet.
Scroll down to find out more
To download the LK Fitness App and get your meal plans, click here.
Should You Choose a Diet Based On Your Blood Type?
Dieticians and nutrition researchers agree there’s virtually no evidence to support the notion that your blood type should determine what you eat. There is little research supporting the idea that eating for a specific blood type affects health. According to experts there is no consistency or logical reasoning behind this diet because it makes broad generalisations about billions of people and how they should eat. Nutritional guidelines in the blood type diet can be restrictive and are not necessarily cost-effective, since it may require specialty and organic products. Furthermore, the blood type diet does not take into account individual health issues and simply offers suggestions based on blood type. The diet can lead to nutrient deficiencies and even encourage harmful eating behaviours.
I am of the opinion that any of these dietary patterns would be an improvement for most people, no matter what their blood type is. All 4 diets (or “ways of eating”) are mostly based on real, healthy foods, and a huge step up from the standard Western diet of processed junk food. So, even if you go on one of these diets and your health improves, it doesn’t necessarily mean that it had anything to do with your blood type. Maybe the reason for the health benefits is simply that you’re eating healthier food than before.
I do not doubt that many people have experienced positive results by following the diet. However, this does NOT mean that this was in any way related to their blood type. Different diets work for different people.
Regardless of your blood type, people should aim to eat more high-fiber, nutrient-rich, plant-based foods. Instead of following the blood type diet, it is better to consume a wide variety of nutrient-dense foods and make healthy choices that are sustainable and realistic.
What does the Mediterranean meal plan and lifestyle entail?
The Mediterranean diet topped the scale as the best diet overall in the annual best diet rankings for the fifth consecutive year. Following a healthy Mediterranean Diet can not only help increase weight loss, but also enhance heart health, reduce inflammation, and promote better blood sugar control.
Here’s a rough breakdown of the ideal macros on the Mediterranean diet plan
40 – 50% carbs from vegetables, fruits, legumes and whole grains.
35% – 40% fats from healthy oils, nuts, seeds, and fish.
15% – 20% protein from fish, nuts, dairy, poultry, and eggs.
The Mediterranean Diet is a way of eating that’s based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions.
How to follow it
Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
Is the Mediterranean meal plan for you?
Mediterranean is the ideal plan for people who:
Love foods such as low carb vegetables, fish, whole grains, fruits, nuts, beans, legumes and olive oil.
Enjoy tasty, flavoured foods. The plan uses garlic, rosemary, basil and oregano to give dishes flavour.
Our Mediterranean meal plans were compiled by Anel Kirsten, a dietician from Stellenbosch, for people who want to lose some weight, and eat healthy.
In addition to what you eat, healthy lifestyle habits such as daily exercise, stress reduction and enough sleep are important components to incorporate into your lifestyle, particularly if you want to lose weight or maintain your goal weight.
Mention of a few benefits:
Reduces Obesity and Type 2 Diabetes.
Lowers Risk of Stroke and Coronary Heart Disease in Women.
Improves Gut Health.
Lowers Risk of Dementia and Cognitive Decline.
May Reduce the Risk of Common Cancers.
Reduces High Blood Pressure.
Guidelines
Eliminate fast and processed foods. To start with, try swapping a fast-food meal with a homemade one. For example, if it’s chicken wings you crave, oven roast them Greek-style, with garlic, olive oil, lemon juice and oregano! Or if it’s sweet potato fries, try baking them in the oven or air fryer, with a dash of olive oil and a sprinkle of Mediterranean spices. And so on! The point is, find a healthier homemade alternative to your favourite fast foods.
Eat more vegetables, fruits, grains, and legumes. The base of the Mediterranean diet pyramid should make up the base of every meal. When you can, opt for vegetarian meals or rely more on satisfying, flavour-packed salads to make up a good portion of your plate.
Swap fats. Rely on healthy fats. A good place to start is to swap your butter with good olive oil in your cooking.
Limit your intake of fatty red meats. Eat more lean protein, like fish about twice a week; and poultry in moderation. You can certainly still eat red meat on occasion (very limited), but choose leaner cuts. Lamb is often the red meat of choice in Greece and other Mediterranean countries.
Eat some dairy and eggs. Consumption of dairy products (in moderation) provides health benefits including lower risk of diabetes, metabolic syndrome, cardiovascular disease and obesity. Perhaps for a snack, swap your chips for a low-fat Greek yogurt. Add a sprinkle of feta cheese to your salad, or swap mayonnaise or your sandwich spread for low-fat Tzatziki sauce.
Do not drink your calories. In the Mediterranean diet, this translates to drinking more water and swapping calorie-laden Margaritas for an occasional glass of red wine.
Share as many meals with others as possible. This helps in several ways. Spending time with loved ones reduces stress and elevates our moods. But being deliberate, and slowing down to socialise with others also allows us to control our portions.
*Note: If you have a health condition and are unsure about whether you can follow the Mediterranean meal plan or have any allergies or problems with certain foods suggested in the meal plan, or if you want to tailor it to your health requirements, you should discuss this with your doctor or a dietician.
Where to get the Mediterranean eating plan?
On the LK FITNESS APP: Every week a new menu.
OR in our two Mediterranean Diet e-books: Both e-books have 21 day meal plans. You can combine them to have 42 day meal plans.
What does the Keto/Banting (low carb) meal plan and lifestyle entail?
A low carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.
Studies show that low carb diets can result in weight loss and improved health markers. These diets have been in common use for decades and are recommended by many doctors. Best yet, there’s usually no need to count calories or use special products. All you need to do is eat whole foods that make for a complete, nutritious, and filling diet.
With the Banting revolution that Professor Tim Noakes set in motion, people started losing weight without getting hungry or feeling deprived for the first time in their lives.
Banting/Keto/low carb is for people who struggle to lose weight if they eat carbohydrates (bread, potatoes, rice, sugar, and other starches), since carbs and sugars cause your insulin levels to rise, resulting in chronic hunger and frequent cravings.
This plan is ideal for people who are insulin resistant as well as people suffering from obesity. It’s a low-carb, high-fat meal plan where carbs and sugars are entirely eliminated, whilst more good fats are permitted. In other words – if you feel bloated after eating carbs such as bread, or if you gain weight after eating carbs, including sugars, then this meal plan is for you.
The carbs that you consume are in vegetables. You get your energy from “fats” like olive oil, butter, full cream products, cheese, etc. The latest research suggests that it is not fat in the diet that causes heart diseases, but rather refined carbs and sugars.
Our low carb meal plans are compiled by Anel Kirsten, a dietitian from Paarl and Dr Schoombee from Stellenbosch.
Is Banting/Keto for you?
Some people are so used to snacking between meals, that it’s an adjustment to only eat when you’re hungry. Once you get used to eliminating sugar and starch from your diet, your brain will automatically begin to regulate the amount of calories your body needs. That way, your weight will eventually stabilise.
Important: With the Banting/Keto lifestyle a person only eats when hungry. You can skip meals if you aren’t hungry. If you get hungry between meals, then you didn’t consume enough fat with your previous meal and should do so with your next meal.
Read the guidelines below to decide if Banting/Keto is for you.
Guidelines
Eliminate all sugars and sweeteners from your diet, except Xylitol and Erythritol.
Eliminate all cereals, starch and refined carbohydrates from your diet.
Eat vegetables, as this is your source of carbohydrates.
Fruits are high in sugar and will increase your blood sugar levels. Therefore, you must limit fruit intake. Eat berries in moderation, but try to rather eat more vegetables, even if you prefer them raw.
Eat fat. As part of the Banting/Keto meal plan, your source of energy is healthy fats. Seed oil (such as Canola oil) is not allowed! The fats in the low carb diet (butter, olive oil, coconut oil, etc.) serve as appetite suppressors. Due to the hight fat contents of your meals, you feel satiated. Since you feel hungry less often, you eat less. Remember, fat is not your enemy!
Do not consume too much protein. This is not a high protein diet, but rather a high fat, medium protein, low carbohydrate diet. A good guide is to use the size and thickness of your palm (without including your fingers) as reference for the size of a portion of protein.
Eat until satiated. Do not overeat.
Don’t eat if you are not hungry.
Eat a variety of foods, so that you consume enough nutrients daily.
*** If you have a health condition and are unsure about whether you can follow the Banting/Keto plan, consult your doctor first.
There is a long list of lifestyle benefits:
Weight loss
Hunger is a thing of the past
No cravings
Lots of energy
Mentally sharper
Better sleep
Exercise better
More stable blood sugar level
Joint pain reduced
What do ladies who have done Banting say?
“Hi Linda. I usually struggle to lose weight, but I have already lost 9kg over 3 months by following the Banting/Keto diet and also have more energy.” – A. Minnie
“I have already lost 1,4kg in 4 days.” – M.C.M Stevens
“This is a fantastic eating plan. I’m now busy with week 2 and already 4,2kg down. Never hungry and no cravings.” – A. du Toit
“I am a diabetic, drink medication 2 times a day and inject insulin 4 times a day. I regularly monitor my blood sugar. Lost 3kg for February and my blood sugar average is fantastic. The best in 8 years to be honest. My doctor is very impressed. Thank you Linda.” – L.G. Botha
Where to get the Low Carb (Banting) eating plan?
In the LK Fitness App you’ll get new menus every week!
This cauliflower pizza crust is low carb and delicious, you won’t believe it is a cauli crust. The secret is to make sure the cauliflower is well drained. I not the crust will flake and a pizza needs to be firm handle! Get your hands dirty with this healthy, easy and tasty pizza!
If you’re a pizza lover, you may replace the pizza and with any of the dinners once a week. Only eat 1 portion (¼ of the pizza) with salad.
Please note: If you follow the low GI low fat eating plan, substitute the bacon with ham/tuna/chicken and the Mozzarella cheese with low fat cheddar. If you follow the Mediterranean diet, substitute the bacon with chicken or tuna.
Serving size
Serves 4
Ingredients:
250g cauli-rice
1 egg
250g mozzarella cheese
5ml oregano and parsley
30ml sugarfree tomato sauce
150g bacon, fried and chopped
150g mushrooms, chopped and cooked
30g feta cheese, flaked
125g extra mozzarella, grated
Method:
Preheat the oven to 230°C (446°F)
Grease a tart dish with nonstick spray.
Mix the cauli-rice, egg and mozzarella. Press the mixture onto the tart dish base. Dust with oreganum and parsley. Bake for 15 minutes. Let the base cool down. Add the crust to a greased baking tray.
Brush the tomato sauce on and top with bacon and mushrooms. Add the feta and the extra mozzarella.
Grill in the oven until the cheese is melted.
Serve warm.
Get the Keto/Banting, Low GI & Mediterranean meal plans on the LK Fitness App
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