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The easiest diet going is now even easier--and tastier. Off to an explosive start, The G.I. Diet quickly landed on New York Times and Wall Street Journal bestseller lists, and required five quick printings (for a total of 190,000 copies) to keep pace with demand after national publicity discovered the "Canadian miracle diet" (Woman's World). Now, continuing to build on the nutritional wisdom of the glycemic index, Rick Gallop follows up with the essential companion--a cookbook and strategy guide for living the G.I. Diet.
Organized around the simple, intuitive principle of green-, yellow-, and red-light foods--if you can follow a traffic light, you can follow this diet--Living the G.I. Diet gets right into the kitchen with 135 dishes that are as easy to prepare as they are unrecognizable as diet food. Grilled Pesto Salmon with Asparagus. Beef and Eggplant Chili. Garlic Shrimp Pasta. Thai Chicken Curry. Pork Tenderloin with Grainy Mustard and Chive Crust. Cinnamon French Toast. Florentine Frittata. And desserts: Baked Chocolate Mousse, Basmati Rice Pudding, Pecan Brownies--that's right, brownies.
In addition, the book spells out how to lose weight (Phase I) and maintain weight loss (Phase II); how to make G.I. eating a family affair; navigating holidays, restaurants, vacation eating; and exploring the psychological and emotional aspects of food and food cravings--everything you need to stay on this proven track.
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By rockchick (Western U.S.)
I've read both "The GI Diet" and "Living the GI Diet" by Rick Gallop. The basic principles of both books are the same as those of well-respected but more famous diets like The Zone, South Beach, Sugarbusters, The Sonoma Diet, etc. So why buy THIS one? Because Gallop's books stand out from the rest in their simplicity and practicality for the real everyday world.
Gallop breaks down a complex concept, the Glycemic Index, into an easy format that busy people can understand, remember easily, and apply. He gives you just enough background to explain the reasoning behind it, yet doesn't bog you down with a lot of complex physiology and scientific jargon. If you like research citations and supporting documentation, this book is probably too basic for you. But if you want to quickly grasp the concepts of a healthy, weight-reducing, sustainable diet, and immediately start applying them, this is the book you want.
Gallop's easy traffic-light system ranking foods incorporates not only the glycemic index, but fat and calories as well. This is important because some foods can have a low GI but still be unhealthy and cause weight gain, for example regular bacon - listed as red-light (avoid) in this book due to its high saturated fat and calorie content. His color-coded food list is very complete (see his website, [...], for a few additions), and all the thinking is done for you as to what foods are low-GI AND low-calorie AND healthy.
The many recipes in "Living the GI Diet" are innovative and tasty, yet use common ingredients and basic preparation methods...nothing requiring chef's training or a specialty grocery store. I like the fact that Gallop is in touch with reality when it comes to diet compliance - he even encourages "red-light" cheat days a couple of times a month, maximum. 90% diet compliance is acceptable, and if there are one or two things you just can't give up, you can continue to eat them and only marginally delay your weight loss. For me, those are peanut butter and dark chocolate, which I have about twice a week in very small portions. For others, it might be caffeinated coffee or an occasional beer. However, the proof that this way of eating is good for your body is in the fact that, after a few weeks on the GI diet, even one red-light meal will make you feel awful - tired, bloated, and almost sick - you know, the way you used to feel all the time & not even realize it! These effects naturally encourage you to stick to the diet.
The one thing I don't like about this book is the author's promotion of artificial sweeteners and fake "franken-foods", such as non-fat cream cheese, aspartame-sweetened yogurt, diet sodas & non-fat sour cream. I don't believe these lab-created concoctions are good for our bodies at all, and may even contribute to diseases. It's probably OK to use them in the short term Phase I (weight loss) portion of this diet when trying to cut calories, but it's best to wean off of them as much as possible once you reach your goal. When you get to Phase II (maintenance) where you can increase your calories a bit, I feel it's better to do it by switching to natural "good-fat" or whole-food products like canola/olive oil full-fat mayonnaise, low-fat plain yogurt sweetened with a dab of all-fruit jam, homemade frozen yogurt - substituting natural stevia for sugar, and the book's own recipe for yogurt cheese instead of non-fat sour cream. Natural stevia seems like a far healthier choice as a sugar substitute than chemical-laden Splenda or Equal. Try replacing diet sodas with home-brewed natural iced tea, now available in many exotic flavors. A small amount of full-fat strongly flavored cheese seems healthier than a bigger portion of non-fat cheese with artificial fillers. The author does mention some of these natural alternatives, but I feel he doesn't emphasize them enough as the better option over the fake "franken-foods".
With that minor change, the GI diet is definitely the way to go! Living The GI Diet represents the most widely accepted current evolution of nutritional theory. It takes only the good things we learned from the low-fat and low-carb crazes, incorporates the best medical advice that we have to date, and modifies the old USDA food pyramid to reflect updated knowledge of healthy eating. It synthesizes decades of researchers' hard-won experience and distills it down into one easy to follow, effective and sustainable plan. I highly recommend it!
By Tracy V. Carman (Utah)
Excellent reading, and well put together so as to be easily understood by the common lay person. A very useful tool in the life of a diabetic.
By M. Stivers (Kentucky)
This is the second book in the G.I. Diet series from Rick Gallop, and his best in my opinion. The guts of the first book is in here, along with over 100 green light recipes. The beauty of this diet is the ease in which things are broken down. There are no calories to count, and it couldn't be any more simple that eating foods from the green light column. It has portion sizes for things that should be limited such as chicken, meat and nuts, and gives you a graph about how food should be portioned on your plate. Once you get that visual in your head the diet itself is easy to follow. And in this case there really is truth in advertising. The glycemic index does indeed make you feel full longer, and I've had more energy since being on this diet. Now I know what a sugar crash was! I've been on the diet for 3 months now, and I've already lost 29 pounds. I owe that success to this diet and exercise.
What makes this book so great are the recipes. It has gotten me to try new foods, like chickpeas and tofu, that I never would have tried before. Turns out they're great! There are a wide variety of foods covering chinese, thai, and italian to name a few. Some of my favorite recipes are the ginger garlic turkey burgers, and pecan brownies. There is also a great recipe for chicken fried rice on the g.i. diet website.
By C. C. Miller (Bloomfield Hills, MI)
Positives for this book & program:
Simple - green light foods are listed, and that's what you have.
Recipes - easy to follow, most I've tried are good & I'd make them again.
Other family members can eat what you do.
Relatively easy to shop, not a lot of exooic foods required.
It is very healthy. This regime was suggested to me by an RN as I am a cardiac patient.
Not so good:
Like many diet books, if one actually shopped for & prepared according to the meal plans, it'd cost hundreds of dollars & take a week to cook it all. I know they're just examples, but wish authors would consider that most people already have a job besides preparing food.
It takes a lot of planning, cooking & food preparation. Plan to spend hours in the kitchen.
The plan uses very few prepared foods like soups, pasta sauces, or frozen foods.
Some ambiguities - the author talks about eating lots of yogurt, yet I could find no sugar-free versions for sale here.
While the author claims that you can eat unlimited amounts of green light foods, I don't buy it.
Most frustrating of all, it isn't working for me. I have 15-20 pounds I'd like to lose, and am just borderline overweight.
By Donald E. Davis
This is a great book and a good healthy diet. It explains what is good for you and what is bad. this is an easy read book.
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