What does the Low GI meal plan and lifestyle entail?

What does the Low GI meal plan and lifestyle entail?

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.


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

Where to get the Low GI eating plan?

In the LK Fitness App.

Click here to download the LK Fitness App.
Pasta and peas with pancetta

Pasta and peas with pancetta

Pasta and Peas with Pancetta

Pasta is one of the most versatile meals you can make. This pasta with peas and pancetta (or bacon) is the perfect weeknight pasta dinner.

Armin, my son’s fun cooking class, Lekkerness is on my Instagram every Wednesday, where he shows how easy it is for even a novice to prepare great food off the LK Fitness App .

The pasta and peas with pancetta recipe is also on the LK Fitness App under Mediterranean recipes.

Serving size

Serves 6


350g spaghetti – or pasta of your choice


olive oil

120g cubed pancetta or bacon cut into bits

2 onions, thinly sliced

2 cups frozen or fresh peas

8 garlic cloves, minced

black pepper

1 teaspoon cayenne pepper, divided

1 bunch parsley, chopped

1 lemon, zested and juiced

grated parmesan cheese, to your liking


1. Cook pasta to al dente in plenty of salted boiling water, consult package for instructions. Be sure to add a splash of olive oil to the cooking water. Reserve 1 cup of the pasta cooking water aside, then drain pasta – some of the starchy pasta water will serve as a sauce later.

2. Meanwhile, heat a large pan over medium heat. Add pancetta or bacon and cook, tossing regularly, until fully cooked and browned. Remove pancetta onto a plate lined with a paper towel to drain. Carefully dispose of most of the pancetta fat leaving – just a hint – keep about 2 teaspoons for flavouring.

3. Set stovetop to medium heat and return skillet to heat. To the little bit of pancetta fat, add 4 tablespoons olive oil. Heat until shimmering but not smoking, then add onion, peas, salt, black pepper, and 1 teaspoon cayenne pepper. Raise heat to medium-high and cook for 5 minutes, tossing regularly. Add garlic and parsley and cook for another 3 mins, or until peas are fully cooked through.

4. Now return the cooked pancetta to the pan. Add cooked pasta and ¾ cup of the reserved pasta water. Add the remaining 1 teaspoon cayenne pepper, lemon zest and lemon juice. Toss to combine.

5. Add grated parmesan cheese – you might start with 3 to 4 tablespoons and adjust as needed. Taste and adjust seasoning to your liking.

6. Transfer pasta to serving bowls. Enjoy hot.

For recipes, daily meal plans and full exercise programs, download the LK Fitness App.

Baked Parmesan Tomatoes

Baked Parmesan Tomatoes

Baked Parmesan Tomatoes

This recipe can be used in al 3 our eating plans.

A sprinkle of Parmesan and a drizzle of olive oil transform tomatoes into the perfect side dish. Or try sandwiching them between slices of your favourite whole-wheat country bread. Exchange it for 1 vegetable and 1 fat.

Calories: 86 calories per serving

See full recipe below.

Serving size

Serves 4

  • 4 tomatoes, halved horizontally
  • ¼ cup freshly grated Parmesan cheese
  • ¼ teaspoon salt
  • 4 teaspoons extra-virgin olive oil
  • Freshly ground pepper, to taste
  1. Preheat oven to 230°C (450°F).
  2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil. Bake until the tomatoes are tender, about 15 minutes.


Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

For recipes, daily meal plans and full exercise programs, download the LK Fitness App!

Make the right choice in Coffee Shops

Make the right choice in coffee shops

It does not mean that you should never go to coffee shops or restaurants when you try to lose weight. Just put careful thought into what you order.

  • Cappuccinos and Latte’s are full of  kilojoules because they contain so much full cream milk. If you want to lose weight, order an Americano (black coffee) with or without milk. If you follow my Low GI meal plan, order skim milk with your coffee. If you follow my Banting meal plan, you can order full cream milk or cream, BUT then you should eat less food!
  • Do not order muffins and croissants. Low GI meal plan: rather order a poached or boiled egg and Low GI toast without butter. Banting meal plan: Order an omelette with mushrooms and bacon or any filling BUT NO bread. (Remember, if you ordered coffee with cream or whole cream milk you have to eat less.)
  • Do not use sugar or sweeteners. If you do not like the bitter taste of coffee, sweeteners are your best option, but they could stimulate the hormones that trigger hunger and you will end up eating more. The exact thing you are trying to avoid.

Yours in Fitness
Linda xx

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Belly Fat: Optimal Eating for Fat Loss

Belly Fat: Optimal Eating for Fat Loss

How do you get rid of abdominal fat? Exercise is a must, of course, but what you eat also plays a very important role. Make sure to read to the end!

The distribution of fat in your body is largely determined by your genetics, and you can’t selectively target where your body burns fat. However, recent research suggests that specific dietary choices can influence the accumulation of abdominal fat or encourage fat burning. It’s important to note that abdominal fat is not solely the subcutaneous fat beneath your skin; it also includes fat stored around vital organs, which poses health risks when you have an expanded waistline.

Plain white yoghurt in glass jar and glass bowl, with spoons

The Calcium in Dairy Will Help You Lose Abdominal Fat

Despite what you may have heard, do not eliminate dairy from your diet if you are trying to lose weight. Research has proven that the calcium in dairy will help you to lose fat, especially the fat that accumulates around the waist. When you have a calcium deficiency, your body secretes a hormone that causes the body to store fat. Dairy products also cause you to feel more satisfied for longer so you end up eating less and help you maintain muscle mass. Muscles burn fat and therefore your fat percentage will decrease. A study published in “Obesity Research” showed that the participants who included dairy like yogurt and milk in their diet lost much more body fat than the control group who did not eat dairy, even though both groups consumed the same amount of kilojoules per day.

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Drink 4 to 5 Cups Of Green Tea Per Day

Who would have thought that a relaxing activity like drinking tea could help you to lose weight? Why is Green Tea so effective in aiding weight loss?

# 1 Green Tea helps you burn fat. Green Tea contains a type of antioxidant called catechins that aids fat burning. Several studies have shown that people who drink Green Tea every day lose weight faster than those who do not.

# 2 Green Tea lowers your stress levels. You may think stress has nothing to do with weight accumulation, but the two are definitely related. When your stress levels are very high, your body’s production of cortisol increases. Cortisol is a hormone that causes fat storage – especially in the abdominal area. Green Tea helps you calm down.

# 3 Drinking Green Tea is easy to maintain. How difficult is it to make tea? All you have to do is drink it and gain all the health benefits from it. Everyone and anyone can do this.

fresh ripe avocado on a wooden background

Olive Oil, Avocados and Nuts Keep You Satisfied

It may not sound correct that you should eat fats in order to get rid of abdominal fat … but the good fats that you find in avocados, olive oil and nuts can reduce your risk of heart disease and help you to decrease your abdominal fat. The unsaturated fat found in these foods is used as fuel during exercise and it encourages fat burning instead of fat storage.


Do Not Eat Sugar

Sugar is half glucose and half fructose and can only be metabolised by the liver. When you eat too much sugar, the liver is overworked and forced to store sugar in the form of fat. Numerous studies have shown that large amounts of fructose can lead to the storage of fat in the abdominal area.

Follow a Healthy Meal Plan

A healthy meal plan is a must for permanent weight loss. On my App there are 3 meal plans from which you can choose, namely the Keto / Banting meal plan (Low Carbohydrate High in Fat), the Low GI Carbohydrate meal plan, and the Mediterranean meal plan

For recipes, daily meal plans and full exercise programs, download the LK Fitness App.

Yours in Fitness
Linda xxx

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