The GDA Diet E-Book

Nigel Denby

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 215

Veröffentlichungsjahr: 2010

Beschreibung

The GDA Diet is the diet for everyone. It is the first and only diet to use the Guideline Daily Amounts (GDAs) food labelling system which has been adopted by leading brands throughout the UK. The GDA Diet is the key to losing weight and keeping it off! It's simple to follow and doesn't involve complicated recipes or fancy foods; in fact it incorporates the everyday products - including ready meals - you'll find in the supermarket. Nothing is banned or off limits, allowing you to eat the foods you love while staying nutritionally balanced and making more informed choices about what you eat. The GDA Diet has been compiled from over 20,000 supermarket products, making it the most comprehensive and varied diet ever! It is full of tips for real people, living busy lives with recommendations for people on budgets, the time pressed and vegetarians, so there are really no more excuses not to eat well and be healthy. Follow the simple guidelines in this diet and you'll confidently be able to break free from the 'yo-yo diet cycle.' This is your passport to a lifetime of permanent weight control and better health.

Leseprobe

Table of Contents

Praise

Title Page

Copyright Page

ABOUT THE AUTHOR

Acknowledgements

PREFACE

Chapter 1 - THE GDA DIET - THE DIET FOR EVERYONE

THE DIET CYCLE

MAKING THE GDA LEAP

WHAT’S YOUR DIET CYCLE?

LET’S GET PHYSICAL

WALK THIS WAY

PART I - INTRODUCING GDAs

Chapter 2 - CHECK, COMPARE AND CHOOSE

WHAT ARE GDAs?

WHERE DID GDAs COME FROM?

WHAT GDA PERCENTAGES MEAN

HOW TO USE GDAs TO CHOOSE WHAT TO EAT

Chapter 3 - HOW TO READ YOUR GDA LABELS

INTRODUCING THE 20 : 30 : 30 : 20 RULE

ALL KINDS OF FOOD LABELS

CAN YOU TRUST WHAT THE LABEL SAYS?

THE GDA DIET IS UNIQUE

PART II - YOUR GDA LIFESTYLE

Chapter 4 - GDAs AND YOUR HEALTH

HOW GDAs HELP IN WEIGHT CONTROL

WHICH GDA PLAN IS RIGHT FOR YOU?

MORE CHOICE WITH THE GDA DIET

HOW DO YOU SHAPE UP?

Chapter 5 - CALORIES, SUGARS, FATS, SATS, SALT - AND YOU!

CALORIES

SUGARS

TOTAL FAT

SATURATED FAT

SALT

THE FOOD INDUSTRY

Chapter 6 - IT’S ALL IN THE PLANNING

CHOOSING THE RIGHT GDA DIET PLAN

P IS FOR PLANNING SUCCESS

APPLYING THE 20:30:30:20 RULE TO THE 2000-CALORIE PLAN

APPLYING THE 20:30:30:20 RULE TO THE 1700-CALORIE PLAN

YOU NEVER HAVE TO BE BORED

EATING OUT

Chapter 7 - GOAL SETTING AND GETTING STARTED

GOAL SETTING

THE REALITY OF WEIGHT LOSS

WEIGHT LOSS FOR HEALTH

GETTING YOUR MEASURE

CALLING ALL SUPPORTERS

PART III - THE GDA DIET

Chapter 8 - THE GDA DIET 7-DAY EATING PLANS

LET’S GET STARTED

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

DAY 1 - TOTAL GDA FOR THE DAY

DAY 2 - TOTAL GDA FOR THE DAY

DAY 3 - TOTAL GDA FOR THE DAY

DAY 4 - TOTAL GDA FOR THE DAY

DAY 5 - TOTAL GDA FOR THE DAY

DAY 6 - TOTAL GDA FOR THE DAY

DAY 7 - TOTAL GDA FOR THE DAY

YOUR OWN GDA FOOD LIST

Chapter 9 - THE GDA DIET TOP TIPS

TIPS FOR SHOPPING ON A BUDGET

SAVVY GDA-SAVING TIPS

OTHER USEFUL TIPS TO SAVE CALORIES, FATS, SUGARS AND SALT

FRUITS, VEGETABLES AND SALADS

AVERAGE PORTION SIZES FOR STAPLE INGREDIENTS

Chapter 10 - MOVING ON UP

THE MOVING ON UP CHALLENGE

THE PROS AND CONS OF GETTING A MOVE ON

MAKING A DIFFERENCE

FINAL THOUGHT

Chapter 11 - STAYING ON TRACK

KNOWING THE DANGER SIGNS

CELEBRATING YOUR SUCCESS

KEEPING GOING WHEN YOU’VE REACHED YOUR GOALS

KEEPING ACTIVE MEANS KEEPING WEIGHT OFF

THE WEIGHT MAINTENANCE SAVINGS ACCOUNT

Chapter 12 - THE GDA DIET: YOUR QUESTIONS ANSWERED

MAKING HEALTHIER CHOICES

BUT WHAT ABOUT ?

PART IV - GDA DIET RESOURCES

THE STORY OF GDAS

THE GDA CRITICAL LIST

ABOUT THE GDA DIET WEBSITE: WWW.GDADIET.COM

INDEX OF SUBJECTS

INDEX OF RECIPES

‘I was bit nervous of The GDA Diet at first. It looked like it involved a lot of maths. But as soon as I understood how to use the labels and the 20:30:30:20 rule, it was so easy. I lost nearly two stones and have kept it off. Now I use GDAs all the time when I’m shopping.’

Audrey D, Northants

‘I’d buried my head in the sand for ages about my weight and what it was doing to my health. I suppose I thought that doing anything about it was just too big a task. Once I realised that just losing a couple of stones could really make a big difference it didn’t seem so daunting. I’m so glad I found The GDA Diet, it’s made such a difference to the way I eat.’

Matthew S, Oxfordshire

‘I had a lot of weight to lose, and it had always felt like I’d got a mountain to climb to get to my target weight. Nigel’s approach breaks it down into small steps, which feels so much more achievable. I’m nearly at my target now, and I just know I’m going to make it all the way for the first time in over 20 years.’

Marion M, Bromley

‘I travel all over the world with my job, but the 20:30:30:20 rule means that where ever I am I’m never caught out. I just use the nutrition information panel to check the calories per serving of foods and I know I am sticking to my plan.’

Ian V, London

‘The seven day plans were the perfect introduction to GDAs. I used all the 2000 calorie plans for the first three weeks; and by then I was so used to checking GDAs that I just made up my own plans and got on with it.’

Sophie D, Worthing

‘Living alone means that I often don’t feel like cooking complicated meals, so The GDA Diet is perfect for me. I can buy pre-prepared food, but now I am sure that what I’m eating is good for me and my diet.’

Sally W, Milton Keynes

‘Although I wanted to lose weight, I couldn’t stand the thought of going to a slimming club, yet I knew I needed a bit of help to learn about healthy eating. This diet has been great. It’s been so simple and easy to understand and has meant I can go it alone.’

Tony B, Newquay

‘These days I can’t afford expensive diet food, I’ve got a family to feed as well myself. I loved the fact that The GDA Diet even caters for people on a budget. What a breath of fresh air.’

Sarah C, Norwich

‘I knew that losing weight would be good for my physical health, but I had no idea how much it would change my emotional health too. After losing just over three stone I am more confident than I’ve ever been. I just seem to have a permanent smile on my face.’

Emma J, London

‘When Nigel first talked to me about the diet cycle, I immediately could relate what he was saying to my own experience. I had to work really hard to break out of my own diet cycle, but now after dropping 4 dress sizes I feel fantastic and my confidence is through the roof. I know I’ll never go back to my old ways.’

Caroline D, London

‘The GDA Diet is the only diet I have been able to follow and maintain without getting bored. There are so many foods to choose from once you understand how to read the GDA label. It’s exactly what I was looking for. Simple, straightforward and it works!’

Jackie C, London

‘I lost over 3 stone with The GDA Diet and have kept the weight off for over a year. It’s just become a way of life and now the whole family use GDAs to know what’s inside their food.’

Libby G, Bedfordshire

‘After a lifetime of yo yo dieting I’ve finally found an eating plan I can actually follow and I really enjoy. I’d tried every diet under the sun, but The GDA Diet is so simple and easy to follow - and it means I can eat the foods I enjoy without worrying all the time.’

Jo T, Lincolnshire

‘We didn’t really have too much weight to lose, but now that we’re retired we wanted to start getting a bit more savvy about the food we eat. We only started using the GDAs a few weeks ago, but already we are comparing foods to see which has the least fat, sugar and salt - it makes healthy eating so much easier.’

Sue and Graham O, London

‘My husband and I were able to follow The GDA Diet together. He used the 2000 calorie plan and I followed the 1700 calories plan. It was great, because it meant we could eat the same things. I just had a slightly smaller portion. Now we’ve lost the weight we both just follow the 2000 calorie plan and keep active and the weight stays off.’

Jen C. Kent

Copyright © Nigel Denby and Tony Fitzpatrick 2008

All illustrations © Val Lawton, Val Lawton Illustration, http://ValLawton. CreativeSource.ca except the image on page 2 © Smith Gilmour. The label on page 23 is © Tesco and was created by Wyndeham Kestral.

Capstone Publishing Ltd. (A Wiley Company), The Atrium, Southern Gate, Chichester, West Sussex PO19 8SQ, England Telephone [phone]

Email (for orders and customer service enquiries): [email protected] Visit our Home Page on www.wiley.com

All Rights Reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except under the terms of the Copyright, Designs and Patents Act 1988 or under the terms of a licence issued by the Copyright Licensing Agency Ltd, Saffron House, 6-10 Kirby Street, London EC1N 8TS, UK, without the permission in writing of the Publisher. Requests to the Publisher should be addressed to the Permissions Department, John Wiley & Sons Ltd, The Atrium, Southern Gate, Chichester, West Sussex PO19 8SQ, England, or emailed to [email protected], or faxed to ([phone].

Designations used by companies to distinguish their products are often claimed as trademarks. All brand names and product names used in this book are trade names, service marks, trademarks or registered trademarks of their respective owners. The Publisher is not associated with any product or vendor mentioned in this book.

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold on the understanding that the Publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional should be sought.

Other Wiley Editorial Offices

John Wiley & Sons Inc., 111 River Street, Hoboken, NJ 07030, USA Jossey-Bass, 989 Market Street, San Francisco, CA 94103-1741, USA Wiley-VCH Verlag GmbH, Boschstr. 12, D-69469 Weinheim, Germany John Wiley & Sons Australia Ltd, 42 McDougall Street, Milton, Queensland 4064, Australia John Wiley & Sons (Asia) Pte Ltd, 2 Clementi Loop #02-01, Jin Xing Distripark, Singapore 129809 John Wiley & Sons Canada Ltd, 6045 Freemont Blvd. Mississauga, Ontario, L5R 4J3 Canada

Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books.

Library of Congress Cataloging-in-Publication Data

Denby, Nigel.

The GDA diet : shop yourself thin : your supermarket weight loss guide : the passport to a lifetime of permanent weight control and better health / Nigel Denby. p. cm.

Includes index.

eISBN : 978-1-907-29326-9

1. Reducing diets. 2. Food-Labeling. 3. Food-Composition. 4. Shopping. I. Title.

RM222.2.D465 2008

613.2’5 - dc22

2008047082

British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

eISBN : 978-1-907-29326-9

Typeset in DIN 9.75/13.5pt by SNP Best-set Typesetter Ltd., Hong Kong

Printed and bound in Great Britain by TJ International Ltd.

This book is printed on acid-free paper responsibly manufactured from sustainable forestry in which at least two trees are planted for each one used for paper production.

ABOUT THE AUTHOR

Nigel Denby is a registered dietitian. He trained at Glasgow Caledonian University, following an established career in the catering industry. He combines his dietetic training with a love of food - he is a trained chef and restaurateur - and has recently opened a parent/child community website www.grub4life.org.uk, which provides support, information, recipes and advice to parents and teachers of young children. He runs a practice in Harley Street where he specialises in weight management, PMS, the menopause, Irritable Bowel Syndrome (IBS) and food intolerance.

As a broadcaster for television and radio in the UK and across Europe, Nigel is a familiar face on programmes such as The One Show (BBC1), Teen Mums and Kyle’s Academy (ITV1) and The Truth about Food (BBC2), and he has appeared on BBC Breakfast on numerous occasions. He writes for the Sunday Telegraph Magazine, Zest, Essentials and Somerfield Magazine. Nigel is also the nutritionist for www.closerdiets.com, a member of the expert panel for the ‘Nutrition and Health Show’ and consumer dietetic adviser for Complete Nutrition magazine. He is the author and co-author of seven books including Nutrition for Dummies, The GL Diet for Dummies and Living Gluten Free for Dummies.

In 2006 the Food Standards Agency DVD Eatwell featuring Nigel won a Silver Screen award at the US International Film and Video awards.

ACKNOWLEDGEMENTS

Thanks to all at Wiley Capstone, for their kindness and infectious enthusiasm for this project and for supporting my convictions.

Thanks to Tony Fitzpatrick for helping to drive the project forward, keeping everyone on their toes and dotting all the Is and crossing all the Ts.

Special thanks to Claire Loades, my colleague, righthand woman and friend, who works so tirelessly behind the scenes and so rarely gets the credit she deserves.

Thanks to our growing band of GDA Diet supporters who have helped make this book possible. Thank you Jane, James, Gaynor, Julian, Alison, Chris and Bianca for your support, kind words, inspiration and honest, constructive feedback, which is always invaluable.

And of course, thanks to my long-suffering partner, family and friends who have been unwavering in their support … you deserve medals!

Thank you all very much. Nigel

PREFACE

I remember the very first time I went on a diet, I was 10 years old and joined my mum at a local slimming group. In those days it hadn’t dawned on anyone that a slimming group might not be the best place to teach a 10 year old about healthy eating! Having come from a family of yo-yo dieters who loved their food and lived to eat, it seemed a perfectly natural place for me to be. I thought I was destined to be another ‘fatty’ in the family and so my own yo-yo dieting career began.

I have to say I wasn’t very good at dieting. I suppose I thought just turning up each week would be enough; why wouldn’t it be? As far as I was concerned, I wasn’t fat because I ate too much and didn’t take part in sport - I believed it was my fate! It felt natural for me to be shamed at my weekly meetings by having to wear a ‘piggy mask’ for the duration of the class because I’d put on more weight. Not only did I believe I was destined to be fat, but I also believed I was completely unable to do anything about it. I was already caught in my own ‘diet cycle’.

It took another 15 years of repeating the cycle of yoyoing between fat and thin, and being on or off a diet, before I realised fat wasn’t fate, and maybe I could do something to break out of the diet cycle.

The change in my perspective happened very quickly; when I think back, it was an unbelievably easy decision to change my life path. Within three months I had given up my career in the catering industry and was enrolled on a course of five years’ study to qualify as a Registered Dietitian. The more I learned about food, weight and health, the more I became puzzled that if the science made sense to someone like me (I’m not a natural academic), why was it so hard for people to put into practice?

Why were killer diseases like obesity, heart disease, cancer and diabetes soaring at a rapid rate, when making simple changes to what we eat and how we live could help to prevent them?

That was when another piece of the ‘diet jigsaw’ slotted into place. People are caught in their own diet cycle for reasons that are far more complex than greed, sloth, complacency or ignorance. A whole host of other influences control the choices we make, keeping us trapped in the yoyoing cycle and usually feeling miserable.

Simply being told what’s good for us isn’t enough. To break free from the ‘yo-yo diet cycle’, we have to make changes to the way we eat that are:

Permanent and sustainable

Realistic and achievable and most importantly, they have to be

Our own choices

After working as a clinical dietician within the NHS, in the world of research and in industry, I made the decision to set up my own nutrition consultancy to pursue the type of dietetics that interests me the most: preventative, permanent, realistic nutrition that empowers people to make positive changes and get what they want from life. This knowledge, combined with my personal beliefs and experience, led me to the devise the GDA Diet.

GDAs (Guideline Daily Amounts) aren’t my invention; they were first introduced in the late 1990s. GDA labelling is now a familiar feature on over 20,000 of the foods we all buy, week in week out. There’s nothing magical about a GDA label on its own, but the information it provides tells you all you need to know about what’s inside your food, so you can make healthy choices. The GDA Diet simply explains how to use GDAs and demystifies food labels in a way that will help you to understand them - and help you to know what the information means, so you can use them to eat a healthy diet and live a healthier lifestyle.

The GDA Diet format is a powerful recipe for weight loss success and generally improved health. During the time I’ve been using GDAs to help my clients make more informed choices about their food, I’ve seen so many people who, having previously thought they’d always be stuck in their own diet cycle, have realised fantastic results in terms of weight loss, overall health improvements and the emotional gains that result from being in control of your body.

The GDA Diet incorporates everything I believe in - delicious, healthy food, flexible eating, combined with a sound scientific basis, in a simple format that is easy for everyone to use - to lose weight, keep weight off and be healthy. You really don’t have to be a ‘prisoner’ of your weight any more - you will escape your ‘diet cycle’ with the GDA Diet.

Nigel Denby December 2008

1

THE GDA DIET - THE DIET FOR EVERYONE

One of the questions I’m asked most often, by clients, journalists, in TV interviews or by friends, is: ‘What is the ultimate diet?’ Of course, the truth is there is no one diet that’s perfect for everyone. The ultimate diet for each of us is the one that is safe, that works and that we can maintain for a lifetime. Each individual’s diet will be slightly different, because of course we are all different.

Having said that, there are certain features that are essential for a diet to be safe, healthy and successful. The GDA Diet ticks all the ‘ultimate’ requirements:

It’s safe

It works

It suits men and women

There are no banned foods

It’s simple and easy to understand

There are no fancy ingredients to worry about

The GDAs help you to adapt the way you eat to lose weight, maintain your weight loss and be healthy.

It’s an eating plan for life!

Sounds pretty good, doesn’t it? Perhaps the more pertinent question to ask is: ‘Why do other diets fail?’

Let me explain.

THE DIET CYCLE

We’ve all been there. It’s Monday morning, another weekend of overindulgence is behind you, and it’s D-day. You’re all fired up and ready to go. You’re about to start the diet! Later that week, or even that day, things may start to get a bit dodgy. You’ve had a stressful day at work, the kids are playing up, you’re tired, hungry, haven’t planned ahead for the diet, or there may be a multitude of other factors; and at that point, it’s all too easy to decide the diet is just too hard or too much hassle to stick to. Your willpower slips by the wayside, leaving you feeling lousy, disappointed, guilty and like a failure.

If this sounds familiar, that’s because it’s exactly what I’m talking about when I describe the ‘diet cycle’: a cycle of preparing for a diet, starting a diet, stopping a diet, and feeling guilty about it.

The diet cycle

When I meet a new client, we spend quite a lot of our time together talking about their previous dieting experiences. It helps us both to understand how they usually approach a diet, so we can plan a new approach that will work for them. Some of the most common reasons why clients have stopped dieting in the past include:

No willpower

Not enough time to bother with ‘fancy’ diet food

No time to cook at all

Can only diet when everything’s going smoothly in life

Everyone else keeps putting me off

Stress and pressure at work

I’m out two or three nights a week

Diets are really confusing and complicated, I just want something simple to follow

Are these reasons for abandoning a diet, or excuses? Well, they can be a bit of both, but from my experience with my clients, and from my own dieting history, I am convinced that dieting behaviour is something we learn and can change. The more times you go through that diet cycle, the more your destructive diet behaviour becomes entrenched. The time it takes from the starting point of the diet cycle to the stopping point, and the guilty feelings of ‘failure’, get shorter and shorter. Eventually, for some people this means not even getting as far as starting the next diet. We come to know our personal diet cycle so well, we believe we’re doomed to fail before we even start. So of course we think: ‘What’s the point in bothering at all?’

The most important thing to say about this pattern of behaviour is that it can all be changed: the diet cycle can be broken. The GDA Diet is a great opportunity for you to change the way you approach eating and your weight loss goals forever. Once you break the cycle you are in control, you make the decisions and you have the upper hand when it comes to changing the way you eat, look and feel.

MAKING THE GDA LEAP

Someone once taught me: ‘If you do what you always did, you’ll get what you always got!’ So my job is to help you to take the massive and brave leap out of your diet cycle and into the brave new world of healthy living. I want to help you to break that miserable cycle forever.

Here’s how it works.

The first thing you need to do is to accept and admit to yourself that you have been stuck in a diet cycle. That acceptance and understanding of what’s happened in the past are all you need to be able to break the cycle. The new awareness gives your brain the information it needs to start afresh.

So don’t waste another second beating yourself up about dieting miseries from the past. There are no ‘failures’, only lessons you can learn - and then you can put what you learnt into practice.

WHAT’S YOUR DIET CYCLE?

Think about the last time you started a diet that you abandoned before making the progress you’d hoped for, and work through the list of questions below to help you unravel what really happened.

I’ve given you a selection of answers as a starting point. Choose the answer that best fits your story, or write in your own if none of the answers is appropriate. There are no ‘right’ or ‘wrong’ answers here and you can choose as many answers as you like. This is only to help you understand your diet cycle. After you’ve answered the questions, read on for suggestions and tips on how to overcome and change your dieting behaviour forever.

What sort of diet did you choose?

A diet from a magazineA diet a friend or colleague recommendedI just tried to cut downI went to a slimming clubI always follow the same diet when I want to lose weightOther: Write your own reason here

How did you plan for it?

I didn’t