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Low GI Diet Plan eBook

Low GI Diet ebook

Low GI Diet Plan eBook by Jon Wade, only $8.99*

Update: Recipes and workouts added

Learn how to eat great foods that will reduce your hunger, improve your health and aid weight loss. A scientific based diet used by nutritionists and dieticians.

Prescribed by nurses and used by celebs such as Britney Spears and Sharon Stone, this is a simple yet effect weight management system. This is the diet which paleo, primal, warrior and caveman diets are all based on.

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Book Description

A low glycemic index diet helps you to lose weight for 2 key reasons:

  • It helps you to manage your appetite
  • It encourages the body to breakdown fat more often

What’s Inside?

  • Why a Low GI Diet works
  • Low Glycaemic Index Foods
  • GI Diet Advice
  • Tips for maintaining a healthy weight permanently

There is more to healthy eating than just avoiding fried food and eating some fruits. Our bodies require a careful balance of specific foods to be truly healthy. The Low GI Diet Plan will teach you how.

Product details

  • Title: MotleyHealth Low GI Diet Plan
  • Author: Jon Wade
  • Publisher: MotleyHealth
  • Language: English
  • First Published: 2011

After your order has been processed you will be redirected to the ebook. You will also receive the download link via email.

Why A Low Glycemic Diet?

Because this glycemic index guide helps you to change your old eating habits and teaches you to eat the right food that will help you to lose weight healthily.

You will also learn which food you should avoid and which food is good to keep your calories down and your energy level high. It’s not all beans though!

Some benefits of ordering our Glycemic Index ebook:

  • Once your order has been confirmed you will be directed to the ebook
  • Lifetime support from MotleyHealth
  • Free updates when we release a new edition
  • Secure checkout with Paypal

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  64 comments for “Low GI Diet Plan eBook

  1. Ryan Dior/Actor/writer
    February 13, 2009 at 12:06 am

    Firstly May I start by congratulating you on this very informative site, it is not sales orientated like many others who promise the earth to vulnerable over weight people provided they purchase the many bogus products out there, it gives honest valuable free information, I would endorse this site to anyone hats off to the creator,
    Ryan Dior,
    Manchester UK

  2. MotleyHealth
    February 13, 2009 at 3:24 am

    Thank you for your kind comment Ryan, I do strive to provide unbiased and most importantly correct information whenever possible.
    Keep mentioning it to friends and colleagues,
    Take care,

  3. Margaret
    March 22, 2010 at 11:34 pm

    I am post menopausal and insulin resistant from Stein Levanthal. Drs. say that I will never be able to lose weight at this age. What kind of diet that breaks hunger do you suggest. WW has a Purdue U anti-hunger breakthrough diet. The suggested diets include no chicken. I eat no beef or fish. So, it was not very useful. There is very little information for older people.
    Thanks for any information.

  4. MotleyHealth
    March 23, 2010 at 5:07 am

    Chicken and fish are really healthy protein sources. It is better to avoid sugar and high GI foods I think. Are you able to walk daily? If so, walk for 30 minutes every morning, and eat a healthy diet, avoid sugary foods.

  5. Kelli
    April 7, 2010 at 8:27 pm

    I am very interested in trying the Purdue University anti-hunger breakthrough plan. I read about the plan in Woman’s World (March 2010). I am wondering if there are any more sample daily menus besides the ones available in this issue. Any suggestions will be much appreciated.
    Thank You! ~Kelli

  6. ijeoma
    November 30, 2010 at 3:46 pm

    I am slim but i have big stomach, how do i get flat tummy.Thanks.

  7. MotleyHealth
    November 30, 2010 at 11:14 pm

    You reduce calories, eat healthy, and exercise. A low GI diet will help manage your appetite while still providing the essential nutrition for intensive exercise.

  8. Jade
    February 23, 2011 at 5:51 am

    Hey guys, so I am almost 15 and i weigh about 135 being 5’9″. Lately I have been so hungry all the time. I don’t have a good idea about what foods to eat to really reduce he amount of fat in my stomach. And when I do eat healthy, I can always see the size of my stomach increase right away. I exercise quite a bit for over an hour a day.. But still I am always hungry! Is there anything I can do to stop my hunger and feel healthy again?

  9. MotleyHealth
    February 23, 2011 at 1:26 pm

    Hi Jade. Two common tricks to reducing hunger are to eat some protein with each meal (it releases a hormone that suppresses appetite) and also to eat soup for lunch, as the volume of soup keeps the stomach filled for longer.

    Or course, you are not overweight with a BMI of 19.9. You may benefit from a change of exercise regime, add more resistance training and bodyweight workouts into your routine.

  10. Phillip
    March 23, 2011 at 4:09 am

    I have been on a good exercise and diet plan for 3 months. I never drink sodas or have snacks at night any more. I really watch what I eat. However I can not get rid of this last 1″ pinch of fat around my waist. How to do this?

  11. MotleyHealth
    March 23, 2011 at 5:28 pm

    Hi Phillip. You may just need to increase exercise and see how that goes.

  12. Carol Poasa
    April 14, 2011 at 11:40 pm

    In the last 4 weeks I have only lost 1.7kgs..I am doing cardio twice a week, but I find that I am good on most days, can you please cofirm what I really need to do.

  13. MotleyHealth
    April 14, 2011 at 11:44 pm

    Hi Carol. Have you been reducing calories, eating low GI vegetables and more protein in addition to the exercise? How much exercise are you doing? 60 minutes of moderate to high intensity?

  14. Carol
    April 15, 2011 at 12:04 am

    How many calories am i mean to be eating? I am doing 60 minutes moderate – high intesity?

  15. MotleyHealth
    April 15, 2011 at 12:14 am

    That depends on how old you are. The Daily Calorie Table shows daily calorie requirements. To lose 1 pound a week eat 500 Calories less per day, for 2 pounds per week (about 1 Kg) 1000 Calories less. So on the days you are exercising you will be following the guidelines in the low or high activity column, and the other 5 days the sedentary column.

    What is important is that you maintain a healthy protein intake and get those low GI carbs. This combination helps ward off hunger, control blood sugar and prevent muscle wastage.

  16. Patty Boyer
    May 14, 2011 at 6:04 pm

    I have an unusual condition that requires me to eat large amounts of salt (relatively). Even so, just about every time my blood is tested, I find I am sodium deficient!! This really seems to complicate most diets, which assume salt causes weight gain… Any answers??

  17. MotleyHealth
    May 14, 2011 at 7:40 pm

    Hi Patty, really you should get some advice from a registered dietician if you have a medical condition that impacts on your diet is such a way. Salt on its own does not cause weight gain though, but excessive salt is not healthy.

  18. Patty Boyer
    May 15, 2011 at 9:08 pm

    Thanks for the info, Marc!
    For Margaret – I am 64, post menopausal and at least somewhat insulin resistant. I have had the problem of almost insatiable hunger. But I just lost 50 pounds in five months with the Ideal Protein diet. It’s probably available where you are. Their website will tell you. You could also try Medi-Fast, which you can acquire online. I do think I may have lost a bit too much for my age, but love not having to carry that weight!!!
    Now I want to go slower, maintain my weight loss, and maybe slowly lose more! And that is why I am here! Good luck, Margaret!!

  19. Jasmine
    October 10, 2011 at 9:54 pm


    I started exercising about 2 months ago and I’ve seen tremendous changes in my stomach however I really want abs. My stomach is actually flat but when I sit down sometimes it then gets fat. I really want as little fat on my stomach as possible. How do I do this? Do I really have to go on a low carb diet or is this for losing weight which is something I’m not trying to do.

    Also when I started going to the gym I weighed 116. A month later I weighed 118. 3 weeks later and I now weigh 115. Is this good? My goal is to gain weight/muscle. Is this weight loss a result of me eating low carbs for the last 2 weeks. Or is it a sign that I’m losing fat or that I need more protein and calories. Help. Thanks.

  20. MotleyHealth
    October 11, 2011 at 12:52 pm

    Hi Jasmine, firstly, well done, sounds like you are making great progress. 2 months is a relatively short time, so certainly be patient and give yourself more time. Cutting down on high and some medium GI carbs could well be the way to go, more lean protein and more exercise and weight lifting will help to strip off more fat. Your weight fluctuations are normal, there is a lot going on with fat reduction, muscle growth and then other changes such as water retention etc. which can confuse readings. Focus on your goals – getting fit, getting slim and revealing that 6 pack. It is not possible to say what the cause of your weight changes are – has your waist reducing in circumference? Taking your own biometrics (body measurements) is the best way to determine if you are losing fat.

  21. Olga
    November 17, 2011 at 3:44 am

    Hey, does this really work? Can we still eat chicken, meat, protein? Are slimfast shakes allowed?

  22. MotleyHealth
    November 17, 2011 at 12:06 pm

    Hi again Olga! Yes, it does. I have spoken with dieticians during my studies who believe that a low GI approach to eating is the best way to manage weight. The key is the effect on blood sugar levels and how it helps you to manage your appetite. The faster that food is broken down and digested the sooner you will feel hungry again. If you eat high GI food your body breaks it down quick, but it you do not need all the energy you store some as fat (blood sugar leads to insulin release which leads to fat accumulation). When you eat low GI food your body breaks the food down more slowly.

  23. Kirstin
    November 25, 2011 at 4:07 pm

    Love all this info! I’m in the same boat with trying to lose belly fat. After having 3 babies in 3 years, I piled on the pounds. I just lost 30 pounds in 3 months eating a 1200 cal/day diet and exercising for about 240 min. a week, mostly on the elliptical. I am now pretty thin, but still have excess belly fat which does not want to leave! Is it safe to drop below 1200 cals a day? I think I need to start making sure those 1200 cals are coming from low GI foods and not just empty calories.

  24. George
    December 23, 2011 at 1:39 am

    Hi Motley

    – Im George Age 27 current weight is 82kg I like to reduce it until 70kg
    – Everyday for 15-30 minutes, I exercise as soon as I wake up before going to work and also continue exercise after work .
    – I drink plenty of water everyday.. I just drink water…no juice, coffee, tea, etc
    – usually my diet will be like this
    for breakfast I eat 1 boiled egg, raisins, raw almonds, and raw cashew nuts
    lunch/dinner – skinless chicken breast, vegetables
    dinner/lunch – fish and vegetables, more raw cashew nuts and raw almonds

    I usually cooked/steamed the chicken and fish using oven without oil..just using water

    but the weight is still the same,

    what did I do wrong? im not giving up yet.

    I tried to increase the duration and intensity of my exercise but the weight just does not want to go


  25. MotleyHealth
    December 23, 2011 at 1:42 am

    Hi George, you diet looks good, you are lacking in exercise though. 15 minutes is not enough if you want to make some big changes to your body shape. Aim for 45-60 minutes a day instead.

  26. Cheryl Moody
    January 24, 2012 at 5:25 pm

    Hi there, I am trying to figure out what I can do about to lose my belly fat, I have had three c-sections all 4 to 5 yrs apart, a hernia repair above the navel, and a hysterectomy back in the beginning of 2010, I work out daily with a high intensity w/ weights and a low carb diet but I can not seem to lose the belly fat, Can someone please give me some pointers on what I can do to help lose this belly fat?

  27. MotleyHealth
    January 24, 2012 at 6:36 pm

    Hi Cheryl, sounds like you are doing the right things, maybe increase the cardio workouts while maintaining the weight training and healthy eating. Low carb diet is only good if you are still getting some healthy carbohydrate and not over-consuming protein and fat.

  28. Arumugam.V
    February 22, 2012 at 2:36 pm

    Dear Sir

    Is it advisable to drink some olive oil every day tom lose weight. Is eating chicken increase the weight.

  29. Arumugam.V
    February 22, 2012 at 3:18 pm

    Dear Sir

    I am 42 years old. I have a problem of hair fall. The hair fall rate is very high. In which ever place I sit we can see a lot of hair in and around. More ever after taking bath when I wipe of my head with a towel I could see a lot of hair in the towel. Just two years back i got a lot of hair. Now I am almost tending to baldness. Can you suggest any ways of avoiding this hair loss problem.

  30. MotleyHealth
    February 22, 2012 at 4:02 pm

    Olive oil will not help you lose weight directly. Chicken is packed with protein so will help build muscle, if you are exercising. Otherwise it will help gain fat – just like any food eaten to excess.

  31. MotleyHealth
    February 22, 2012 at 4:04 pm

    Sorry, apart from being as healthy and stress free as possible, there is nothing you can really do.

  32. arumugam.v
    February 22, 2012 at 7:57 pm

    Is walking reduces weight. More ever consuming green tea , ginger and cinnamon really reduce weight. Please reply.


  33. MotleyHealth
    February 22, 2012 at 9:01 pm

    Hi, walking does burn calories and there aid weight loss. See our walking plan for more advice on this topic. Green tea may help with weight loss, the jury is still out on that one. It does have some properties that seem to increase weight loss. However, without healthy diet and exercise, drinking green tea will make no difference.

  34. alikhan
    June 13, 2012 at 1:43 pm

    I m Slim But I Have Big Belly And Hips So What I Will Do?

  35. MotleyHealth
    June 13, 2012 at 2:44 pm

    Hi Alikhan, sounds like you need to improve your diet and get more exercise. IF slim but have large belly then this is a sign that you are not very fit / muscular and have accumulated too much fat.

  36. Fallguy
    June 17, 2012 at 7:53 pm

    I’m 42, just developed diabetes, fasting has improved to under 98 and post meals 136. My height is 5ft 6 inches. I weigh 67 kgs. What should me my safe weight. (my belly is 35 inches)

  37. MotleyHealth
    June 17, 2012 at 11:40 pm

    Hi Fallguy, for 5ft 6 your weight should ideally be in the range 52.1 to 69.8 kg, so you are doing OK really, top end of a healthy weight according to your BMI. Focus on getting fitter and following a healthy diet that helps to control your glucose levels better.

  38. Tinku
    August 22, 2012 at 4:05 pm

    Hi Motley,

    I am quite impressed by reading the comments and suggestions above, and wanting to know some information.

    I am a male of 26 yrs old from INDIA, with a height of 5.11 and weight of 72 kgs, I am Happy a bit with my height and weight, but the only problem is i have a tummy and at any cost i would want to get a flat stomach. My waist size is 34 inches and i would want to reduce it to atleast 30 inches.

    My food diet is, i dont take breakfast, and will have my lunch with white rice, pulses and vegetables everyday and for dinner i take Chapathi (Broun Wheat) everyday. I eat chicken, meat or fish every weekend (Saturday and Sunday) along with 4 to 5 beers (650 ml). I dont exercise as i work in a BPO in night shifts.

    My humble request, Please advice on steps to be taken to reduce my Tummy.
    If i have to follow a diet, please do mention as to what are the food items that i should eat and what i shouldn’t.

    If i have to start workouts and exercises, please write to me and explain me in brief, the workouts to be done.
    Waiting eagerly to hear from you.

    Thank you in Anticipation.

  39. MotleyHealth
    August 22, 2012 at 8:21 pm

    Hi Tinku, these are probably your main problems:

    1. No breakfast
    2. White rice at lunch
    3. Chapathi every day
    4. Beers
    5. No exercise

    Your diet is very low in protein and low in fruits too. Both of your meals seem to be carb heavy – rice and wheat. This will not aid fat loss as the body will keep producing insulin to allow sugar to be stored in fat depots.

    Working night shifts is not an excuse to not exercise – you can exercise during the day. If you are really serious about getting a totally flat stomach then you have to stop the beers, even if just weekend beers. There are around 1000 Calories in 5 beers.

    What exercise? Pick some circuit training routines. The diet information is all above and more information is here and here.

  40. Tinku
    August 22, 2012 at 10:03 pm

    Firstly, let me thank you whole heartedly for the response given to my query. Thank you so much for the reply. and, yeah! even thanks for the portal provided for my workouts and exercises, i would surely perform those all. I would be even more happy if you can please suggest me with FOOD DIET (Indian Food).

  41. MotleyHealth
    August 22, 2012 at 10:29 pm

    Take a look here: Indian Vegetarian Diet for Healthy Weight Control (Tip: make use of the search box on our site).

  42. Tinku
    August 23, 2012 at 9:16 pm

    Thank You soooooooo much Motley, you’ve been grateful to me in advising the diet as well as work outs..
    I would surely follow all the above and get in touch with you in case or if found any difficulty or also after the improvement in me..
    Once again a big Thank you..

  43. mercy_tony
    August 24, 2012 at 1:42 pm

    pls i will like to advice to on how to lose my belly fat and lose weight too, secondly, my boobs are very small, i don’t know if their is any means to make it grow out. thanks

  44. MotleyHealth
    August 24, 2012 at 5:12 pm

    Hi mercy_tony, for losing belly fat, follow the diet plan set out in the book and take regular exercise. There is not a lot you can do regarding the other issue. Learn to love your body.

  45. parth sarthi
    September 11, 2012 at 4:33 pm

    my trigleceride level 200, what to do?

  46. MotleyHealth
    September 12, 2012 at 1:47 pm

    Hi Parth, 200 is the lower end of “high”, in fact anything under 150 mg/L is considered normal. Triglycerides come from food. They are a source of energy. So there are several factors that may need to be addressed:

    1. Change your diet so that you are eating less saturated fat and less sugar.
    2. Increase your activity levels / exercise to help utilise the energy (fat), i.e. “burn it off”.
    3. Cut back, or stop, alcohol.
    4. Eat more healthy fats – foods rich in omega 3 fatty acids – oily fish etc.
    5. If you are overweight, try to lose weight.
    6. More high fibre / low GI vegetables

  47. Garima
    November 10, 2012 at 11:11 am

    My height is 5’3″ and weight is 56. I want to reduce 4 kgs and bring my weight down to 52 kgs. I walk for about 40 mins every day and have lost 1 kg, but i want the results soon. Can you suggest exercises to loose weight quickly. Also, how often can chocolates and other sweets be taken if one needs to loose weight.

  48. MotleyHealth
    November 10, 2012 at 10:05 pm

    Hi Garima. To lose weight quicker you need to exercise more, so start doing more intensive exercise, such as running, cycling, swimming, circuit training etc. As for how often can you eat chocolates and sweets – the only honest answer is, not at all! Lose your 4 kg and then treat yourself to a little chocolate. After that, make it a small weekly treat – get out of the habit of eating it all the time.

  49. Garima
    November 11, 2012 at 6:24 am

    Thanks for the reply.
    may be that’s the reason i m so slow to lose weight as i keep eating chocolates or some thing sweet, when ever i feel the urge.. will have to control that.

  50. kurt
    November 12, 2012 at 4:01 am

    hello I’m a 50 yr old male. I have weighed within 11 pounds for the last 8 years. I would like to loose 20 pounds. I weigh 225 5ft7. I do tai chi, stretching and lift free weights, aerobics for fibromyalgia which I have had fro 0ver 25 yrs. I’m on meds that can cause weight gain. I have this chronic pain condition but I still remain active any ideas-I am trying to watch portion control and I do eat alot of vegatable and fruits. I replace sugar w/splenda


  51. MotleyHealth
    November 12, 2012 at 9:49 am

    Hi Kurt, following a natural, low GI diet should help. “Lots of vegetables and fruits” – never a good thing to eat a lot of anything. Too much fruit will lead to weight gain. Try to wean yourself off Splenda completely – there really is no need to added sweetener to anything, you just need to re-train your taste buds.

    With fibromyalgia a high carb diet will likely cause elevated blood sugar levels and weight gain. So a low GI diet and plenty of protein is a good option. As is increasing the aerobics if possible. Daily walking should really help. Keep lifting weights as this will help with managing the glucose too – better to store all that sugar in muscle than fat depots.

    Overall, more protein, low GI foods, more activity. Same rules often apply to anyone looking to lose fat. If you find exercise painful due to fibromyalgia swimming may be a good option.

  52. asiwome
    January 3, 2013 at 11:21 pm

    i’ve been reading your comments and they seem honest and sincere very realistic and very helpful. you really want to help unlike the others who just waste your time and dash your hopes.
    i am trying to lose weight and av read quite a number of your articles and they are very clear and specific on what to problem is that i eat a lot of carbs its the biggest part of our meals down here in ghana i also drink a lot of tea how do these affect my weight loans plans? can i modify the diet by adding rice and tea n still attain my goals.
    please help.
    thanks you have been a help already. God bless u

  53. Nicole
    January 25, 2013 at 11:30 am

    Hi there

    I have been reading the information and it has been very helpful. I am 38 years old and I am 5’0″. My weight is 8stone 7. I realise what I have to do regarding eating and I am working on adjusting my diet accordingly, but I am really wanting to exercise. I have asthma and my knee has a twinge of what i believe is rheumatoid arthritis. I am looking for recommendations on what type of exercise would be beneficial. I have strong legs and glutes due to being a former figure skater, so i am looking for something that i can do to lose belly fat and increase my overall fitness. Any advice you may have would be brilliant. Thanks!

  54. MotleyHealth
    January 25, 2013 at 12:04 pm

    Hi Nicole. Firstly, you should consult a doc about your knee, if it is rheumatoid arthritis there is medication you can take which may improve it. As for exercise, cycling and swimming should be suitable options.

  55. Sharlene
    February 22, 2013 at 11:38 pm


    I have been working out with a personal training for the last six months. I workout three times a week for 60 minutes. I have lost 9 lbs. I am pleased with everything but my stomach. My stomach is not going down. I eat basically the same thing everyday. I have green tea with almonds for breakfast, turkey flat bread sandwich with chips from subway for lunch and spinach drink with banana, apples and strawberries for dinner. What am I missing or not doing?

  56. MotleyHealth
    February 23, 2013 at 12:38 am

    Hi Sharlene. Vary your diet a little. Same think every day is not good for many reasons. The main problem is going to be the sandwich and chips though – you are bound to eat too much of that if all you had before lunch was some almonds.

  57. trisha
    March 4, 2013 at 6:37 am

    Hi..I weigh 53 kgs and want to reduce atleast 5kgs. My height is 5’4″ also my major fat is at the tummy & below waist. Can you please advice.I’m a pure vegetarian and junk food I eat only once a month.Thanks

  58. MotleyHealth
    March 4, 2013 at 11:19 am

    Hi Trisha, well, if your diet is healthy already, then you need to start exercising more. Is it healthy though? While vegetarianism tends to be healthy, if you are eating too much bread and cheese then this will lead to weight gain in the areas you mention. Make sure you focus on nutritious low GI vegetables and fruits rather than starchy carbs. Also ensure that you get enough protein (eggs, pulses, nuts, seeds, tofu) to give your muscles every chance to grow.

    Do you have a copy of our book? If not, order a copy today, this will help you to develop a healthy diet that will control your weight.

  59. Eram
    May 30, 2013 at 10:39 pm

    Hi I am 28 years old female, 5ft 6 weigh 154lbs
    Just wondering if I want to lose weight and a bit of muscle how much calories
    Should I consume? Would you say 30g of protein, 30g of carbs and 12g of fat is good enough for each 5 time meal?

  60. MotleyHealth
    May 31, 2013 at 10:38 am

    Hi Eram. Your BMI is currently 24.9, so you are a healthy weight, borderline with overweight. So increased fitness and some weight training should help you quickly achieve your goals.

    Using our metabolic rate equation your current daily calorie needs are:

    655 + 670 + 310 + 131 = 1766 Calories.

    In your planned diet:

    30g protein = 30 x 4 = 120 Calories
    30g carbs = 30 x 4 = 120 Calories
    12g fat = 12 x 9 = 108 Calories.

    Total of 348 Calories per meal. 5 meals would be 1740 Calories.

    So, your diet will meet your daily Calorie needs. By increasing exercise, you will burn additional energy and build muscle. So sounds like the answer it yes – so long as you are working out each day to increase the calorie deficit.

  61. rajesh
    June 22, 2013 at 11:27 am

    hi ,i am 38 yr male . wt 86kg.daily office work of sitting. want to lose wight. i do daily morning 45 min fast walking.heavy break fast +light lunch +light dinner. but daily need 150ml whisky in the evening. plz tell me wy to do for wight lose ????

  62. MotleyHealth
    June 23, 2013 at 6:47 pm

    Hi Rajesh, what is a heavy break fast / light lunch? Why do you need 150ml of whisky (about 250 Calories) every day?

    To lose weight – eat less than you need and exercise more.

  63. Mildred
    April 17, 2015 at 4:31 pm

    Please Motley,
    Does drinking water like 2 to 3 liters a day add belly fat? Or we only need to drink when we are thirsty?

  64. MotleyHealth
    April 17, 2015 at 6:14 pm

    Hi Mildred, drinking was does not cause fat gain.

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