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.

 Back to top | e-mail or print this page

Ever since I wrote the original G.I. Diet back in 2002, my mission has been to help as many people as possible lose weight and keep it off. It all began during my own personal struggle to lose weight. Though I had been working to raise awareness of heart disease and stroke as president of the Heart and Stroke Foundation of Ontario, and was earnestly promoting healthy lifestyle choices among Canadians to reduce their risk for those diseases, the sad truth was that I was overweight myself. In an effort to lose the extra pounds, I tried deprivation diet after starvation diet, weighed everything I put into my mouth, and calculated calories, points and carbs. But nothing I tried worked; I could never manage to lose more than a few pounds. It was so frustrating and demoralizing that if I hadn’t felt ­duty-­bound to walk the talk as the chief representative of the Heart and Stroke Foundation of Ontario, I may well have given up. But I knew how dangerous my habits were to my health, and I doggedly ­persevered.

When eventually I found a diet based on the principles of the glycemic index, or G.I., which measures the speed at which your body breaks down carbohydrates and converts them to glucose, the vehicle your body uses for energy, I miraculously lost the extra weight that had been plaguing me for so long. I realized that, while I’d been blaming myself and my lack of willpower, the real reason I hadn’t been able to slim down was that I didn’t have the right information. I felt compelled to help other people who were trying to lose ­weight.

I persuaded my friends and associates to try the diet as well. But by the end of twelve months, 95 percent of them had dropped out. I was so disappointed; I wanted to know why the diet hadn’t worked for them. They gave two reasons: (1) The diet was too complicated to follow, requiring them to count grams and calculate formulas and ratios; and (2) they were always hungry. I felt that if I could solve these two fundamental problems, I could help people lose weight and improve their health. The result was The G.I. Diet, a nutritionally ideal way to eat that emphasizes fruits and vegetables, whole grains, ­low-­fat dairy products, lean protein and the “best” fats. As you can see, the G.I. Diet doesn’t eliminate any food groups. Its ­easy-­to-­follow ­colour-­coded system means you will never have to count calories or points, or weigh and measure food. It will keep you feeling satis­fied and energetic as you slim down to your ideal ­weight.

Since publication of The G.I. Diet, I’ve received tens of thousands of letters from readers thrilled with their weight loss. The diet proved so successful that word quickly spread, and to date over two million copies have been sold in seventeen languages in ­twenty-­two ­countries.

Desperation is a major theme in the letters I receive. Many of them sound something like this: “I have struggled with my weight all my life and I’ve tried ­everything–­Weight Watchers, Jenny Craig, Atkins, etc.–and despite some ­short-­term success, I’m always back where I started, or worse. Help!” Those who have an ­above-­average amount of weight to lose find they have an even harder battle. Their problem is not only the amount of weight they want to lose, but also their fear of failure and their low ­self-­esteem. Virtually all have struggled with being overweight or obese for most of their lives, frequently since childhood. For them, food is a fickle friend: it gives them a ­short-­term feeling of ­well-­being and comfort, but soon undermines their health, appearance and self-­confidence.

Given the additional challenges facing people with an ­above-­average amount of weight to lose, I decided to run a special program through my website. I asked those who had a body mass index (BMI) of 33 or ­over–­in other words, the clinically ­obese–­to participate in an ­“e-Clinic.” For thirteen weeks, I would send them a weekly ­e-­mail introducing them to the basics of the G.I. Diet, teaching them how to shop, cook and eat out, coaching them through the hurdles and helping them develop strategies for dealing with cravings and the emotional reasons we eat. In return, participants would send me their measurements and a diary each week. At the end of the thirteen ­weeks–­enough time for people to get a good grasp of the diet and feel committed to the ­program–­we would switch to a monthly ­e-­mail and diary.

Though hundreds of people applied, I could choose only forty to participate in the clinic. Remarkably, over 80 percent of these “hard cases” stuck with it until the end, and those who dropped out had to, for the most part, because of unrelated health problems. By the end of the first thirteen weeks, the average weight loss was an incredible 25 pounds! And I had received a wealth of feedback that I know will be tremendously helpful to others trying to achieve their ­weight-­loss ­goals.

It’s all here in The G.I. Diet Clinic. Part I explains the principles behind the G.I. Diet and how it works. Part II is the ­thirteen-­week guide that will get you started and coach you through all the challenges and pitfalls of following a new way of eating. Each week’s guide includes a meal plan, grocery list and excerpts from ­e-Clinic participants’ diaries. You will find these comments, stories, stumbling blocks and achievements relevant to your own ­experiences.

At the end of the thirteen weeks, you will be invited to sign on for a further nine ­monthly e-­mail letters that will provide the latest news on ­green-­light products as well as recipes and tips. You will also be invited to submit your own monthly diary and measurements. The ­e-­mail letters will also provide valuable updates on the experiences and progress of other ­e-Clinic members.

So if you have tried diet after diet with no success, then this is the proven program for you. Whether you have 30 or 130 pounds (or more) to lose, The G.I. Diet Clinic will lead you every step of the way toward losing those extra pounds and inches, and, as importantly, keeping them ­off.


Excerpted from The G.I. Diet Clinic by Rick Gallop. Copyright © 2007 by Rick Gallop. Excerpted by permission of Random House Canada, a division of Random House of Canada Limited. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

 Back to top | e-mail or print this page

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

 Back to top | e-mail or print this page

G.I. Diet readers responses:

I work 12 hour shifts with the military. Twelve hours with no caffeine. I used to drink ten extra large coffees per shift to keep me awake. Not anymore! As well, due to the extra energy and weight loss, I have finally passed my physical test required for all military personnel. You are a life-saver! Thanks much.
—Sarah

From a weight of 340 pounds on March 31, 2005, I now weigh exactly 196 pounds. I had a full medical with the doctor a month ago and my cholesterol levels are fine and blood pressure has gone from on the high side to perfect levels. My doctor is amazed and regards my health as a complete turnaround. I cannot thank you enough. My life is completely different as my confidence and self esteem have returned.
—Martin

Rick, thank you for writing the bible of the weight loss industry. I started the plan (I refuse to call this a diet) in August 2005 at 255 pounds and so far I have shed 35 pounds and 17 inches in 15 weeks. My doctor is amazed at the results and my blood pressure has dropped from an average of 140/90 to an incredible 124/78–the best in over 20 years.
—Kevin

 Back to top | e-mail or print this page

Visit the G.I. Diet website

 Back to top | e-mail or print this page

Introduction 

Part IThe G.I. Diet
Chapter OneThe Truth about Carbs, Fats and ­Protein 
Chapter TwoThe Secret to Easy, Permanent Weight ­Loss 
Chapter ThreeThe G.I. Diet ­Essentials 
Chapter FourBefore You ­Start 

Part II The G.I. Diet ­Clinic
Week 1 Getting ­Started
Week 2 Meal ­Planning
Week 3 Behaviour ­Change
Week 4 Falling off the ­Wagon
Week 5 Eating ­Out
Week 6 Unrealistic ­Expectations
Week 7: Emotional ­Eating
Week 8 Reaching a ­Plateau
Week 9 Staying ­Motivated
Week 10 Your ­Health–­What’s at ­Stake
Week 11 ­Holidays and Special Events
Week 12 Exercise
Week 13 When Weight Loss Causes ­Anxiety

Chapter 5 Results of the E-­Clinic

Part IIIReaching Your ­Weight-­Loss ­Target
Chapter 6 Phase ­II

Part IV The ­Recipes
Breakfast
Soups
Salads
Meatless
Fish and Seafood
Poultry
Meat
Snacks
Desserts


Appendix
Acknowledgements
Index 

 Back to top | e-mail or print this page

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.

 Back to top | e-mail or print this page