These questions are taken from reader's emails.
Disclaimer: Remember that you should always consult your doctor before starting a diet, or a course of exercise. It is also essential that you read the book so that you follow the plan correctly and safely (read on)
1. What's GI, what's GiP and how are they different?
2. Can I find out the GiP value of a food that is not listed?
3. How are Gi and GiPs calculated and why are some common foods not listed?
4. How many GiPs per day should I be on?
5. What if I lose too little or too much?
6. I haven't lost any weight after 2 weeks - what should I do?
7. Will I still see such great results if I don't eat carbs with every meal?
8. Is it wise to leave out the snack if I have a big meal?
9. How do I estimate the combined GiP value when mixing foods?
10. Do you plan to publish other books - (pocket guide of GiP values, cookbook, etc)
11. Serving sizes - What is meant by a serving spoon or tablespoon and why have exact units like grams not been used?
12. Can you halve the GiPs if you have half the portion?
13. Can I drink Tea & Coffee?
14. What drinks can I have?
15. How many GiPs in a glass of wine (or pint of beer, etc)?
16. How many GiPs in an avocado?
17. What about runner beans & French beans - how many GiPs?
18. Are there any more foods suitable for Vegetarians?
19. Do you have any more vegetarian recipes with GiP values calculated?
20. Can I swap one food for another similar one?
21. What about Quorn mince, pork or veal escalopes, fresh tuna, and fun-sized chocolate?
22. Is it ok to eat raspberries, blueberries and blackberries?
23. What's the GiP value of Tofu?
24. Can I have a yogurt like Mullerlight with cereal for breakfast instead of semi skimmed?
25. Is durum wheat, sometimes sold as Ebly, a low or high GI.
26. I can't find any Bangladeshi rice, and why is it lower on the index than basmati rice?
27. I can't find the GiPs of pasta and other sauces?
28. Does the GiP for a standard product differ to the light or low-calories version?
29. How do I calculate the GI of flour (wheat free flour in particular)?
30. Can I mash vegetables?
31. Is the GiP diet suitable for vegetarians?
32. I have a food intolerance for skimmed milk - can I use whole milk instead?
33. I have a specific medical condition and am on medication for my symptoms. Is this plan suitable for me?
34. I have polycystic ovaries could you please give me some advice about this diet?
35. Can athletes (or athletes with disabilities e.g. wheelchair) use this diet?
36. Is a GiP value the same as the value of other diets, e.g. Syn, Point, etc
37. Do you have any other tips and tools to help us?
38. Can I buy the book on-line?
39. Can I get a discount if I buy the book in bulk?
40. Have you written another book called The Gi Plan??
41. Do you have any slimming clubs?
42. Are you planning an online forum for us to share ideas?
43. How do you pronounce glycaemic?
44. How can food manufacturers get the Gi of their products tested?
1. What's GI, what's GiP and how are they different?
GI (or Glycaemic Index) is simply a ranking of foods based on the speed at which they raise blood glucose levels in your body. Foods that break down quickly are given high GI values - they raise blood glucose quickly. Foods that break down slowly are given low GI values - they raise blood glucose more slowly. (see What is Gi?)
GiP is also a value given to a food, like a score. It is a unit of measurement designed specifically for the GI Plan diet. Whilst GiP is based on GI, GiP also takes into account the calories and portion sizes of the food, which GI does not. It is widely accepted that a diet based on GI alone may not necessary help you lose weight. GiP provides a more holistic approach than just GI and offers a simple and practical way of applying GI in your diet.
Back to top2. Can I find out the GiP value of a food that is not listed?
In order to calculate the GiPs for a food item, we need to know the food's GI value. GI requires very specific analysis and not all foods have been analysed by the researchers or food companies, even if they do contain carbs. We have tried to include most foods whose Gi values were available at the time of going to press, and which are suitable for the UK market. So there are no other lists of foods with GiP values. If you are interested in the GI of a specific food that is not listed, do write to the supermarket or the manufacturer. Once they make the GI available, we can then, where practical, calculate the GiP for that food and publish it in the future editions of the book. Note that the method and formulae for calculating the GiP value of a food is not publicly available.
3. How are Gi and GiPs calculated and why are some common foods not listed?
See previous answer.
4. How many GiPs per day should I be on?
You have a fixed number of GiPs per day depending on which of the three phases of the diet you're in (GiP is the unit of measurement in the diet, like a score). These targets are given in the table in the book (Chapter 3, The Diet Programme). For example, a woman starting the diet (the Start-it phase), should be on 17 GiPs per day for the first two weeks. However, each person's body and lifestyle is different so the GiPs target is just an estimate to start you off (see next question).
5. What if I lose too little or too much?
Each person's body and lifestyle is different so the GiPs target is just an estimate to start you off. If you lose too much or too little, you simply adjust your daily GiP allowance. So if you're losing less than 1Kg (2Ib) per week, just decrease your daily GiP target by about 3. if you lose more than 1Kg per week, simply increase the number of GiPs you eat per day by about 3. See "Enter the Lose-it Phase" in the "Quick Start Guide" in the book (chapter 2). Chapter 3 also explains this in more detail, especially sections on "How many GiPs for me?" and "What if the weight just falls off?".
6. I haven't lost any weight after 2 weeks, even by going under the 17 GiPs/day target.
It is unusual not to lose weight on 17 GiPs (your target daily GiPs for women on the first phase), unless you are already very slim. Make sure you're counting everything - including alcohol (one unit a day only), sauces, sandwich or filings, the odd nibble, etc. Keep a GiP record for a couple of days (you can print-off a copy from the website - at Weekly GiPs-log chart, under Practical Tools).
Relax into this new commitment and enjoy the journey as much as the final destination or goal that you are aiming for, that is, the weight loss. The more you can enjoy the process and think of it as being an enjoyable and creative challenge the more you are likely to achieve what it is that you want. Use the visualisation techniques daily, twice a day if possible, that are offered in the book. Remember to include a daily activity routine, too. Apart from anything else, it is likely to keep your spirits uplifted which will support your level of motivation and helps you to achieve even more in life. And, remind yourself of all the benefits that this 'new' you will bring.
If you're still not losing, there may be other factors and we'd advise you to see your dietitian or doctor.
Back to top7. Will I still see such great results if I don't eat carbs with every meal?
The concept of this book is around eating the right carbohydrate foods in every meal. You will therefore have better results if you choose to follow the GiP rules.
8. Is it wise to leave out the snack if I have a big meal?
The occasional meal of 10 GiPs is ok, so long as it doesn't happen too often, especially in the first few weeks. Keep eating the snacks, so long as you're within your daily GiP allowance.
9. How do I estimate the combined GiP value when mixing foods?
The combined GiP values of meal combinations in the book have been calculated using internationally recognised formulae and other criteria, including the type of food. You cannot therefore take a simple average, nor estimate this is some way. Simply follow the basic guidelines on types of foods that offer a low GI - vegetables, beans, pulses, nuts, wholegrains, seeds and fruit. Use as many of these ingredients as possible and choose lower fat cooking methods. Rest assured that by combining foods as in the examples given in the book, you will automatically be taking in a lower GI in the complete meal.
10. Can you halve the GiPs if you have half the portion?
Strictly speaking, it's best to keep to the portion sizes and GiP values as published, as this is based on nutritional information and scientific analysis of Gi. However, in practical terms it makes sense to halve the GiPs if you are only eating half a portion. Similarly, if you double the portion size, you must double the points as an approximation.
11. Do you plan to publish other books... (pocket guide of GiP values, cookbook, etc)
Yes, we do intend to publish further such books and will announce future publications on this site (though they do take many months to come to print).
12. Serving sizes - What is meant by a serving spoon or tablespoon and why have exact units like grams not been used?
The portion sizes in the book are based on the published reference portion sizes as recommended by national authorities ("Nutrient Content of Food Portions"). For practical reasons we have purposely chosen not to include gram or weight measures for foods. This is based on research around dietary compliance and practicality for most people and household measures such as tablespoons have been shown to be easier on the whole. We do not expect dieters to weigh their food. Our advice to slimmers is to move away from precise weighing in favour of being able to judge appropriate portion sizes. This removes the need for obsessional measuring and constant emphasis on restriction. This diet is about flexibility and confidence.
However, there will clearly be some people who prefer accurately weighed servings - may we suggest that you weigh the suggested portion sizes from the book so you then have the right amount for you?
Back to top13. Can I drink Tea & Coffee?
Tea and coffee are freely allowed on the GiP diet. You can use the milk from your daily allowance of 1/3 pint of semi-skimmed milk. Any milk in addition to that, as well as sugar needs to be counted as on the GiPs table. Artificial sweeteners are free.
14. What drinks can I have?
Please refer to the "The Gi Plan" book which has a list of drinks and their GiP values (in the GiP Tables and in the "Smart Shopping" chapter).
15. How many GiPs in a glass of wine (or pint of beer, etc)?
Women can have a maximum of 7 units of alcohol per week and men 10 units per week (1 glass of wine is 1 unit). You do not need to count the GiPs from this alcohol as they are in addition to your daily GiP allowance. (see section on Alcohol in the book). Additional alcohol is not recommended on the GiP diet, as alcohol contributes more calories, weight for weight, than carbs or protein.
16. How many GiPs in an avocado?
A medium avocado has 2 GiPs (this now appears in the latest reprint of the book). Avocado is a healthy food to include in a balanced diet, so long as you eat it in moderation, since they are relatively high in calories. Mix it with low GiP carbs e.g. salad if you can.
17. What about runner beans & French beans - how many GiPs?
In general, most vegetables such as runner beans, French beans, cauliflower and other low-starch vegetables will have a low GI. Count these as zero GiPs provided you're not using any fats in cooking.
18. Are there any more foods suitable for Vegetarians?
The GiP Plan is particularly suited to vegetarian eating and in the book you will see plenty of vegetarian foods with their listed GiP values. In addition, you could also have Tofu, Quorn pieces or mince, durum wheat, sometimes sold as Ebly (see below for guidance on these).
19. Do you have any more vegetarian recipes with GiP values calculated?
No, only the ones already in the book. However, when we publish more recipes they will appear in book form or on this website.
20. Can I swap one food for another similar one?
That depends. In general, no because GI is different for different foods, and the way a food is processed also affects its GI. GI research is still being conducted on new foods and it is not possible to predict how a food will affect blood glucose levels. However, in practical terms, your general knowledge will guide you on appropriate low calorie foods. For example, nectarines are unlisted, but could they be counted the same as peaches which are listed. In the end, the GiP diet works because of the way most of the foods you eat are digested and absorbed. The plan also provides a safety net to ensure you keep to a calorie controlled diet, though you do not need to worry about counting calories. By including some foods that you may not know the Gi of, but that instinctively appear to be low in calories, you should still lose weight successfully. Also see next few questions.
So if you occasionally do want to include other foods where the GiPs are unknown, then a very rough rule would be to:
21. What about Quorn mince, pork or veal escalopes, fresh tuna, and fun-sized chocolate?
- Quorn mince instead of Quorn pieces?
It make sense for practical reasons to swap the Quorn mince for an equal weight of Quorn pieces. The GI of Quorn pieces has been researched, yet the GI of Quorn mince has not! We would suggest you estimate around 3 tablespoons of Quorn mince as equating to 1 GiP, but bear in mind this is an estimation.
- Pork and Veal escalopes instead of chops/cutlets?
Pork escalopes not breaded and dry fried: treat as pork chops (2 GiPs each)
Veal escalopes not breaded and dry fried: treat as veal cutlet, sauteed (2.5 GiPs each)
- Fresh tuna steaks instead of canned tuna in brine?
Fresh tuna is higher in omega 3 fats, healthy fatty acids that have been shown to be protective against heart disease. So, fresh tuna is an excellent food. If you want to choose it instead of canned tuna, then opt for a small grilled tuna steak. In general, a portion of fish should be around 4-6 oz. Do not use fat in cooking.
- any fun sized chocolate bar instead of fun sized-snickers bar?
In terms of GI, this swap is not appropriate. The nuts in the Snickers fun size bar help to lower the GI, so other fun size bars will affect blood glucose in different ways. However, in terms of calories, most fun size bars are quite similar. So, the general rule is make such swaps only on occasions, so you are better able to keep to the GiP rules.
22. Is it ok to eat raspberries, blueberries and blackberries?
Fruits in their whole form will have a lower GI than fruit juices or pureed fruit. So there's no reason why you can't include whole berries in your diet. For practical reasons, you could use the GiP values for strawberries, but note that it is difficult to know the true GiP value for the reasons given above.
23. What's the GiP value of Tofu?
Tofu is an excellent low calorie food, so there's no reason to stop eating it in moderate amounts. We cannot calculate its GiP value (see unlisted foods) but simply make sure you use low fat cooking methods and combine it with a low Gi carb. It's also very suitable for vegetarians.
24. Can I have a yogurt like Mullerlight with cereal for breakfast instead of semi skimmed?
The GI of Muller Light has not been analysed by the researchers, but it is a reduced calorie choice. You could either only choose foods that are listed, or you could include small amounts of this alternative food and accept that you won't know the GiP value of it. Allow yourself, say 2-3 fewer GiPs on these days, just to make up for any extra GiPs they may be providing.
25. Is durum wheat, sometimes sold as Ebly, a low or high GI?
Durum wheat (e.g. Ebly) is an excellent low calorie food worth including in a healthy diet. It's not possible to calculate its GiP value until its Gi is known (see unlisted foods). You could either only choose foods that are listed, or you could include small amounts of this alternative food and accept that you won't know the GiP value of it - simply make sure you use low fat cooking methods and combine it with a low Gi carb.
26. I can't find any Bangladeshi rice, and why is it lower on the index than basmati rice?
There are a number of factors affect the GI of a food, including the way the grain is made up (see Question & Answers chapter in the book for more information). You can find Bangladeshi rice in Indian grocery shops.
27. I can't find the GiPs of pasta and other sauces?
Unfortunately the Gi of ready-made sauces is not available so we cannot calculate their GiP values (see unlisted foods). In general, use a tomato based sauce which is preferable to a creamy or cheese based sauce.
28. Does the GiP for a standard product differ to the light or low-calories version?
The GiP value of a standard product (e.g. soup) will be different from the light version because their Gi will be different (due to different carb contents and processing techniques.) We only know the GiP value of the products listed. Choosing lower calorie options will help to keep your daily calorie intake down.
29. How do I calculate the GI of flour (wheat free flour in particular)?
The GI of a food is determined by testing on real people, who have to eat the food being tested so that their blood glucose levels can be monitored. It is therefore virtually impossible for the researchers to test the GI of a food that is not normally eaten in that form (e.g. flour on its own, or other uncooked recipe ingredients).
30. Can I mash vegetables?
When you mash carbohydrate foods, you tend to increase the GI. This will mean that food is not as effective in reducing hunger pangs and appetite as the whole food. In practical terms, if you wish to, mash foods like cauliflower, take care not to do this too often, and make sure you accompany it with other low GI carbs such as salad or other whole vegetables. Adding GiPs for any fats used is a sensible approach.
31. Is the GiP diet suitable for vegetarians?
Yes. It is particularly suited to vegetarian eating and in the book you will see plenty of vegetarian foods with their listed GiP values.
32. I have a food intolerance for skimmed milk - can I use whole milk instead?
In our experience, it is very unusual for someone to be able to tolerate whole milk yet not skimmed milk. We hope that you have had this diagnosed by a qualified professional such as a registered dietitian at the local hospital. The reason why we do not include whole milk is because we are encouraging less saturated fat in this diet, and semi-skimmed milk has half the amount of saturates. If you need to use whole milk, be aware that you will be taking in more fat and calories, hence more GiPs, but we are unable to give you more specific information as to how to adjust your diet as a result of this.
33. I have a specific medical condition and am on medication for my symptoms. Is this plan suitable for me?
You'll appreciate that we cannot answer queries relating to specific health conditions. The Gi Plan is based on overall healthy eating principles. However, for specific advice, please ask your GP to refer you to the local dietitian.
34. I have polycystic ovaries could you please give me some advice about this diet?
Your condition is a medical one and for such specific diet advice, we recommend you ask your GP to refer you to the local dietitian.
35. Can athletes (or athletes with disabilities e.g. wheelchair) use this diet?
This is a specialised area and it is best that you seek the advice of a registered dietitian. Either ask your GP to refer you to a dietitian or send an SAE to the British Dietetic Association asking for a list of private practice dietitians (Address: 5th Floor, Charles House, 148/9 Great Charles Street, Queensway, Birmingham. B3 3HT)
36. Is a GiP value the same as the value of other diets, e.g. Syn, Point, etc
No, they are completely different and you should be careful not to confuse these.
Do you have any other tips and tools to help us?
Yes, the Practical Tools section on the website is packed with lots of useful tips, tools and advice. More tools will also be added to this, so keep an eye on this page. See also our sister site www.thinkwelltobewell.com which focuses on boosting motivation and a sense of wellbeing.
38. Can I buy the book on-line?
Yes, from the Home page on this website. Just click the Amazon box at the bottom right of the Home page, and it will take you to the book on Amazon's website.
39. Can I get a discount if I buy the book in bulk?
I'm sure our publisher would be happy to consider offering you discounted copies on bulk orders. See contact details at the bottom right of the Home Page.
40. Have you written another book called The Gi Plan - Lose Weight Forever?
No, it's the new name of the book previously published as the "The Gi Point Diet Plan - Lose Weight Forever".
41. Do you have any slimming clubs?
We have no specific plans for slimming clubs at present. However, if you are keen to encourage the establishment of GiP slimming clubs, then do register your interest here. Note, no replies will be sent, your details will be kept confidential and we will let you know via this site if a club is being set up in your area.
42. Are you planning an online forum for us to share ideas?
We have thought about and online forum and we'll consider it if there is a lot of demand. Let us know on the contact us page.
43. How do you pronounce glycaemic?
With a soft c as in 'glycerine' (pronounced glyceemic)
44. How can food manufacturers get the Gi of their products tested?
By using one of the testing laboratories available (click here)