Rick Gallop, author of the phenomenally successful G.I. Diet series, makes losing weight even easier with this detailed, step-by-step guide to the first 13 weeks on the G.I. Diet.
The original G.I. Diet has helped millions of people all over the world lose weight and keep it off. Still, many people frustrated by their yo-yo dieting experiences think a healthy lifestyle is difficult to attain. And who can blame them when most diets are too complex and leave you feeling deprived and hungry?
On a mission to turn losing weight into a positive experience, Rick Gallop recruited volunteers with a body mass index of 33 or over–in other words, the hard cases–to participate in an e-clinic he would run from his website. For 13 weeks he introduced them to the basics of the G.I. Diet, answered their questions, taught them how to shop, cook and eat out, coached them through the hurdles and helped them develop strategies for dealing with cravings and the emotional reasons why we eat. In return, participants shared their stories, their feelings, their stumbling blocks and their triumphs. Over 80 percent of the participants stayed with the program–which is easy to follow and never leaves you hungry–and every single one of them lost significant amounts of weight. In fact, the group lost a remarkable average of 25 pounds and an amazing 10 inches from their waists and hips over the three-month period. In the process, Rick received a wealth of feedback that will help others wishing to lose weight. And it’s all here in The G.I. Diet Clinic. With this book, you too can benefit from Rick’s tips and tricks, his weekly meal plans and real-life advice, and you’ll get support and encouragement from the experiences and inspiring stories of e-clinic participants.close this panel
This is one of Ruth’s favourite Âgreen-Âlight desserts. Though it’s Âbest made with fresh berries during the summer, it’s also lovely Âwith frozen Âfruit.
5 cups fresh or frozen berries, such as raspberries, blackberries, blueberries and sliced Âstrawberries
1 large apple, cored and Âchopped
2 tbsp whole wheat Âflour
2 tbsp Splenda
1/2 tsp ground cinnamon
1 cup large-Âflake Âoats
1/2 cup chopped pecans or Âwalnuts
1/4 cup brown ÂSplenda
1/4 cup non-Âhydrogenated soft margarine, Âmelted
1 tsp ground Âcinnamon
1. Preheat oven to 350Â°ÂF.
2. In 8-inch square baking dish, combine berries and Âapple.
3. In bowl, combine flour, Splenda and cinnamon. ÂSprinkle over fruit and toss Âgently.
4. Topping: In medium bowl, combine oats, pecans, brown Splenda, margarine and cinnamon. Sprinkle over fruit Âmixture. Bake for about 30 minutes or until fruit is Âtender and top is Âgolden.
Makes 6 Âservings.
Variation: Prepare as above and microwave on ÂHigh for about 6 minutes or until fruit is tender. The top won’t Âget golden or crisp in the Âmicrowave.
Mini Breakfast ÂPuffs
Ideal for rushed mornings, these muffin-Âsized puffs are packed with Ânutrition.
1 tsp canola Âoil
1/4 cup diced Âonion
1 red pepper, Âdiced
1 cup chopped Âbroccoli
1 1/2 tsp fresh Âthyme
1/4 tsp each salt and freshly ground Âpepper
3/4 cup crumbled light feta Âcheese
1 1/2 cups liquid Âegg
1 cup skim Âmilk
1/4 cup wheat Âbran
1/4 cup whole wheat Âflour
1. Preheat oven to 400Â°ÂF.
2. In Ânon-Âstick frying pan, heat oil over medium heat. ÂCook onion and red pepper for about 5 minutes or until Âsoftened. Add broccoli, thyme, salt and pepper; cover Âand steam for about 3 minutes or until broccoli is Âtender-Âcrisp Âand bright green. Divide mixture among 12 greased Âmuffin tins.
3. Sprinkle cheese over top of vegetable mixture in each Âcup.
4. In bowl, whisk together liquid egg, milk, bran Âand whole wheat flour. Divide evenly over vegetable Âmixture. Bake for about 20 minutes or Âuntil golden, set and puffed. Let cool slightly before Âserving.
Makes 12 puffs, 6 to 8 Âservings.
Thai Red Curry Shrimp ÂPasta
The combination of curry spices, lime and cilantro are hallmarks of Thai Âcooking.
1 lb large raw shrimp, peeled and Âdeveined
1 tsp Thai red curry Âpaste
1 tbsp extra-virgin olive oil
4 cloves garlic, Âminced
2 large tomatoes, peeled, seeded and Âchopped
3/4 cup dry white Âwine
Zest and juice of 1 Âlime
1/4 tsp each salt and freshly ground Âpepper
2 tbsp chopped Âfresh cilantro
6 oz whole wheat spaghettini or Âlinguine
1. In bowl, toss shrimp with curry paste until well coated. Cover and Ârefrigerate for at least 2 hours or up to 8 Âhours.
2. In large Ânon-Âstick frying pan, heat oil over medium heat. Cook garlic just until starting to turn golden, 1 to 2 minutes. Add tomatoes, wine, lime zest and juice, salt and pepper; bring to boil. Reduce heat and Âsimmer until sauce reduces and thickens, about 8 minutes. Add shrimp and cook, stirring, until pink and firm, 3 to 4 minutes. Stir in Âcilantro.
3. Meanwhile, in large pot of boiling salted water, cook pasta until al dente, about 8 minutes. Drain and add pasta to shrimp mixture. Toss to coat Âwith sauce. Serve with lime Âwedges.
Makes 4 Âservings.
Rick Gallop’s bestselling G.I. Diet was published in 2002 and quickly became the most successful Canadian diet book ever, with more than two million copies sold worldwide. It is currently available in twenty-two countries, in a dozen different languages. Gallop holds a Masters degree from Oxford University and was president and CEO of the Heart and Stroke Foundation of Ontario.close this panel
Praise for The G.I. Diet:
”If you can understand a stoplight, you can lose weight on this amazing diet–eating your favourite green-light foods all the way.“
â”Marilyn Linton, Toronto Sun
”Rick Gallop has found the key to permanent weight loss.“
â”Edmund H. Sonnenblick, M.D., Former Chief of Cardiology, Albert Einstein College of Medicine, New York
”Stick to this diet and the pounds should pour off.“
â”The Globe and Mail
”This diet is definitely the one that can help readers not only control weight but also help prevent cancer and heart disease.“
â”Elizsabetta Politi, M.P.H., R.D., C.D.E., Nutrition Manager, Duke University Diet & Fitness Centre