Kick-Start: stage two

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While stage one of the Kick-Start Diet brings rapid weight loss, you should not stay on it for more than two weeks.

At that point stage two begins, where a lot of the carbohydrates you have been avoiding can slowly be returned to your diet.

The most important part of this stage is to be careful about which carbohydrates you add to your diet.

GI carbohydrates

• The ideal carbohydrates have a low glycemic index (GI).
• Foods are ranked on a GI scale from 0 to 100 where a high GI value is 70 or more, a medium GI is 56 to 69 and a low GI is 55 or less.
• Foods with a high GI stimulate your pancreas to produce insulin, which flows out and sucks the glucose into the cells.
• In a short period of time your hunger will come back and you will feel like eating again.
• Good carbohydrates, such as whole-grain bread or an apple, enter the bloodstream slowly and don't cause a serve of insulin, which means you stay fuller for longer.
• The big problem in all diets where weight loss occurs is that people feel hungry.
• By consuming carbohydrates with a low GI you can get all the energy you need, lose weight and not be as hungry.

Protein

• Stage two also increases the amount of protein from lean beef, lamb, pork and from fish and eggs that can be consumed.
• For vegetarians tofu is important in this stage of the diet.

Fats and oils

• Saturated-fat intake must be controlled; this fat increases the cholesterol in your blood, which can lead to heart attack and stroke.
• The ideal fats are called mono or polyunsaturated fats and come from vegetable oils and olives - but it is still important to use even these fats in moderation.
• The other valuable oil is omega 3, which comes from oily fish and from some vegetables. This oil is heart-protective.

Exercise

• Just as exercise is terribly important in stage one of the Kick-Start diet, it is equally important for weight loss in stage two - the GI component.
• Thirty to 60 minutes of exercise a day is ideal for weight loss to occur.
• Try walking to a puff, gardening or even housekeeping; whatever you do, exercise is essential for weight loss.

Side effects

• If not consuming many carbohydrates, some may find the glucose in their bloodstream becomes too low, causing hypoglycemia.
• This can cause a range of symptoms, such as headache, sweatiness, anxiety, irritability and drowsiness.
• Plan to eat small meals every three hours if you find you have such symptoms.
• Avoid rushing to eat high-GI foods when you feel the symptoms, as such snacks will make them worse.
• If symptoms occur repeatedly consult your doctor.

Watch what you eat
Here are some tips for controlling your food intake from Professor Jennie Brand-Miller, author of Losing Weight: The New Glucose Revolution.

1. Use hunger as a cue for eating, not the time of day.
2. Eat a low GI carbohydrate food when you're hungry - these foods are the most satiating.
3. Slow down when you eat to give your stomach a chance to let your brain know that it is full.
4. When you're thinking about eating, ask yourself how hungry you really are.
5. Delay eating for 30 minutes - true hunger will return.
6. Don't buy foods you don't want to eat.
7. Indulge in the occasional treat; lollies are more satiating than chocolates.
8. Give yourself time to make changes in your habits; it takes about six weeks for your tastebuds to readjust.
9. Once you have served your meal put the remaining food away so it is out of sight.
10. Keep busy during the day.
11. Don't restrain your food intake excessively - be sensible about it.

Before starting any new eating plan you should consult your doctor to see if it is right for you, particularly if you are taking any medication.

Related information

Losing Weight: The New Glucose Revolution by Professor Jennie Brand-Miller is published by Hodder and is available in major bookshops nationwide. This book contains recipes that will help you lose weight.

Nutrition For Life by Catherine Saxelby is published by Hardie Grant Books and is available in major bookshops nationwide.

This book provides good general information on healthy eating and foods and helps you keep up-to-date with new scientific thinking.

Disclaimer
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