Is not just about losing weight, you want to keep your lean body mass (muscle etc) because this helps burns calories and helps you control your weight. Body fat uses no calories and is five times bigger in volume than an equal weight of muscle, so it has a dramatic effect on your body shape.

There are lots of reasons for doing this, health improvements include a much lower risk of:

• Type II Diabetes
• High Blood Pressure
• Heart Disease and Strokes
• Cancer

However most people want to lose excess body fat to look, feel and move better. Whatever the reason, the following is a commonsense guide to achieving excess body fat loss goals.

Do you want to lose 3 to 5 Kg?
We suggest taking one 30 gram whey protein shake first thing in the morning along with your usual tea or coffee. This should help you take off 3-5Kg in 3-7 weeks without doing anything else. As a bonus you will feel more alert, think better and feel more energetic.

Do you need to lose 10-20 Kg?
This is a bit more demanding, but still very easy. Have a 30 gram protein shake first thing in the morning, then another at 11 AM. Have your lunch at your usual time and you will find that the protein shake has dramatically reduced your appetite. You can have a lunch of salad/green vegies and lean meat.

Have your usual dinner but increase the green vegies/salad part of your meal. For desert add 10 grams of whey protein powder to low fat yoghurt. This will stop you nibbling in the evening.

Change any carbohydrates you have to ones that have a low glycaemic load. This infosheet has lots of stuff on this if you fancy a read. One last note and it is important, sorry guys but the grog has to go until you reach your desired shape and size. Alcohol is not only loaded with calories, it stimulates your appetite so you eat much more than you need.

Keeping it off
To keep the excess body fat off, we suggest stick to this regime but have "free day" once a week but not before you have achieved your desired body shape/size. On your free day have some chocolate, eat out or enjoy other treats including alcohol in moderation.

Exercise really helps but if you really hate to exercise, consider purchasing a whole body vibration machine and use it twice a day.

Do you need to lose more than 20 Kg?
Email us at admin@headford.com.au include your current body weight, height and any history of the dieting/weight loss programs you have tried. We can offer some free advice and guidance.

Carbohydrates, Glycaemic Index and all that
Carbohydrates vary immensely in digestibility. Simple sugars such as glucose are broken down by the gut very easily and absorbed into the bloodstream rapidly. These carbohydrates produce a rapid rise and fall in the blood sugar, they have a high glycaemic index (HGI). Glucose has a Glycaemic Index of 100.

Others carbohydrate sources are complex starches such as wholemeal, wholegrain bread, basmati rice or pasta that require a great deal of breaking down in the gut before they can be absorbed into the bloodstream. These carbohydrates produce a slow rise and fall in the blood sugar, they have a low glycaemic index (LGI).

Glycaemic Index (GI)
Low GI = 55 or less
Medium GI = 56 - 69
High GI = 70 or more

If you want to find the Glycaemic Index of any food you can look it up on the web, http://www.glycemicindex.com is one of many sites that give this information in detail.

Low GI menus have been shown to improve blood sugar and blood fat levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance (see section on caring for the diabetic client).

Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their carbohydrate intake on low GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity.

Low GI foods definitely help to control body fat, but too much of anything is still too much. The total Glycaemic Load in your diet will ultimately determine whether you maintain a healthy body weight or not. Glycaemic load is the net effect of a portion of carbohydrate, it is a calculation using the Glycaemic Index:

GL=CHO content per portion x GI / 100

This has a significant impact on controlling carbohydrate intake, for instance:

The GI of watermelon is high (GI = 72), but its glycaemic load is relatively low (GL = 7), because the quantity of carbohydrate in a serving of watermelon (150 g or a 5 mm thick slice) is minimal, because is mostly water.

Fruit juices are a carbohydrate trap for many people since they may believe that fruit juice is preferable to other soft drinks. For example, a 250 ml glass of watermelon juice is a much more concentrated source of carbohydrate than watermelon itself.

The GI of apples is 38 and the GL of one medium apple is 5. This means that eating one apple will have hardly any effect on blood glucose levels. If you eat an entire 500 gram packet of dried apples, however, its GL would be 50, which means that it will have a huge effect on your blood glucose levels, despite its being low GI.

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