1 January 2012

GI Update

Prof Jennie Brand-Miller answers your questions

Prof Jennie Brand-Miller

In the past month, I have received two inspirational weightloss success stories from women which I want to share with GI News readers (with their permission). The stories raise weightloss questions I am frequently asked about – plateau-ing and feeling hungry all the time.

I have been following the Low GI diet since June of this year and have lost 40 pounds. I did not think it would be so easy but it truly is. I am so happy that I stumbled on it looking for a diet that I can manage. I do work in the food industry and have found that has helped a lot in creating meals for myself and family. The only concern I have now is that I want to lose at least another 15 pounds but I seem to have hit a plateau and I have not lost any weight for about 2 weeks. Will this pass because I do not wish to cut any more out of my daily intake because I notice that cravings do start when I do so.

Plateau-ing is common and normal. This is because your body weighs less and you are now eating exactly the calories (kilojoules) that you need. You are right, eating less isn’t the answer. One strategy now is to up your energy expenditure, i.e .exercise, aiming for 60 minutes every day (or 20 minutes of Peak 8s) levels to increase the metabolic rate. Some form of resistance training to build muscle mass is good. I like Peak 8s because they are so efficient. Another option is to just try to maintain your current weight for a couple of months … eating to appetite … and then try for more weight loss later. Good luck and do let me know how you go.

I am a professional female, 61 years old, and over the last 95 weeks have lost 61 kilos with a low fat, low GI, calorie controlled diet and considerable consistent exercise. No health issues apart from hypothyroidism. This weight issue has tormented me all my adult life so of course I am thrilled to finally have come this far (from 130 kilos to 68). I am struggling to lose 3 more kilos and am very interested in research about weight maintenance and appetite control. I have, and continue to be hungry all the time. All my doctor says is ‘you will get used to it – after 95 weeks! A tale I am sure you have heard many times.

Thank you for taking the trouble to write. It's an amazing amount of weight and I’m not surprised you are hungry all the time. You might like to increase your protein intake and fat intake, with good fats of course, and reduce carbs a little (just modest changes). I say this because of recent studies suggesting that a high protein, low GI diet is the best diet for weight maintenance after weight loss.

GI testing by an accredited laboratory North America
Dr Alexandra Jenkins
Glycemic Index Laboratories
20 Victoria Street, Suite 300
Toronto, Ontario M5C 298 Canada
Phone +1 416 861 0506
Email info@gilabs.com
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Fiona Atkinson
Research Manager, Sydney University Glycemic Index Research Service (SUGiRS)
Human Nutrition Unit, School of Molecular and Microbial Biosciences
Sydney University
NSW 2006 Australia
Phone + 61 2 9351 6018
Fax: + 61 2 9351 6022
Email sugirs@mmb.usyd.edu.au
Web www.glycemicindex.com

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