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Health & Fitness Diets

The G.I. Diet Clinic

Rick Gallop's Week-by-Week Guide to Permanent Weight Loss

by (author) Rick Gallop

Publisher
Random House of Canada
Initial publish date
Dec 2007
Category
Diets
  • Paperback / softback

    ISBN
    9780679314394
    Publish Date
    Dec 2007
    List Price
    $24.95

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Where to buy it

Description

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.

About the author

Contributor Notes

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.

Excerpt: The G.I. Diet Clinic: Rick Gallop's Week-by-Week Guide to Permanent Weight Loss (by (author) Rick Gallop)

Berry ­Crumble
This is one of Ruth’s favourite ­green-­light desserts. Though it’s ­best made with fresh berries during the summer, it’s also lovely ­with frozen ­fruit.

5 cups fresh or frozen berries, such as raspberries, blackberries, blueberries and sliced ­strawberries
1 large apple, cored and ­chopped
2 tbsp whole wheat ­flour
2 tbsp Splenda
1/2 tsp ground cinnamon

Topping:
1 cup large-­flake ­oats
1/2 cup chopped pecans or ­walnuts
1/4 cup brown ­Splenda
1/4 cup non-­hydrogenated soft margarine, ­melted
1 tsp ground ­cinnamon

1. Preheat oven to 350°­F.
2. In 8-inch square baking dish, combine berries and ­apple.
3. In bowl, combine flour, Splenda and cinnamon. ­Sprinkle over fruit and toss ­gently.
4. Topping: In medium bowl, combine oats, pecans, brown Splenda, margarine and cinnamon. Sprinkle over fruit ­mixture. Bake for about 30 minutes or until fruit is ­tender and top is ­golden.

Makes 6 ­servings.
Variation: Prepare as above and microwave on ­High for about 6 minutes or until fruit is tender. The top won’t ­get golden or crisp in the ­microwave.

Mini Breakfast ­Puffs
Ideal for rushed mornings, these muffin-­sized puffs are packed with ­nutrition.

1 tsp canola ­oil
1/4 cup diced ­onion
1 red pepper, ­diced
1 cup chopped ­broccoli
1 1/2 tsp fresh ­thyme
1/4 tsp each salt and freshly ground ­pepper
3/4 cup crumbled light feta ­cheese
1 1/2 cups liquid ­egg
1 cup skim ­milk
1/4 cup wheat ­bran
1/4 cup whole wheat ­flour

1. Preheat oven to 400°­F.
2. In ­non-­stick frying pan, heat oil over medium heat. ­Cook onion and red pepper for about 5 minutes or until ­softened. Add broccoli, thyme, salt and pepper; cover ­and steam for about 3 minutes or until broccoli is ­tender-­crisp ­and bright green. Divide mixture among 12 greased ­muffin tins.
3. Sprinkle cheese over top of vegetable mixture in each ­cup.
4. In bowl, whisk together liquid egg, milk, bran ­and whole wheat flour. Divide evenly over vegetable ­mixture. Bake for about 20 minutes or ­until golden, set and puffed. Let cool slightly before ­serving.

Makes 12 puffs, 6 to 8 ­servings.

Thai Red Curry Shrimp ­Pasta
The combination of curry spices, lime and cilantro are hallmarks of Thai ­cooking.

1 lb large raw shrimp, peeled and ­deveined
1 tsp Thai red curry ­paste
1 tbsp extra-virgin olive oil
4 cloves garlic, ­minced
2 large tomatoes, peeled, seeded and ­chopped
3/4 cup dry white ­wine
Zest and juice of 1 ­lime
1/4 tsp each salt and freshly ground ­pepper
2 tbsp chopped ­fresh cilantro
6 oz whole wheat spaghettini or ­linguine
Lime ­wedges

1. In bowl, toss shrimp with curry paste until well coated. Cover and ­refrigerate for at least 2 hours or up to 8 ­hours.
2. In large ­non-­stick 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 ­simmer until sauce reduces and thickens, about 8 minutes. Add shrimp and cook, stirring, until pink and firm, 3 to 4 minutes. Stir in ­cilantro.
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 ­with sauce. Serve with lime ­wedges.

Makes 4 ­servings.

Editorial Reviews

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.“
—Marilyn Linton, Toronto Sun

”Rick Gallop has found the key to permanent weight loss.“
—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.“
—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.“
—Elizsabetta Politi, M.P.H., R.D., C.D.E., Nutrition Manager, Duke University Diet & Fitness Centre