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Who doesn't want to lose weight? Well, now there's another way to do it – and it's relatively simple.
Ever since I attended one of Patrick Holford's workshops, I've been wondering: "Is this guy, and his somewhat controversial nutrition dogma, for real?"
His promises of "super-health", characterised by boundless energy, sharp mind, balanced mood, stable weight and glowing skin sounded almost too good to be true. And yet it's clear from his staggering book sales and real-life testimonies that Holford already has a tremendous following.
So, partly to satisfy my own curiosity, I decided to put some of the Holford principles to the test – more specifically, the Holford Low-GL Diet.
First impressions
"Warning: this information will seriously undamage your health," read the pamphlet that accompanied my copy of The Holford Low-GL Diet (available at most reputable book stores) in bold print.
Leafing through the pamphlet, it soon became clear that this 'claim' was based on one overriding principle: the balancing of blood sugar.
According to Holford there are just three simple rules when it comes to weight loss:
- choose low-glycaemic-load carbohydrates,
- graze, don't gorge, and
- combine carbohydrates with protein.
All you have to do is choose the food you like and be aware of its glycaemic load, or GL (which differs from glycaemic index, or GI). The GL score of a food is the best measure of whether or not a food, a meal or a diet will help regulate blood-sugar levels, and help you lose weight.
And again, there's a simple rule:
- Eat no more than 40 GL per day
All systems go
My aim was originally to lose about 5kg in eight weeks (note that my body mass index was already within the normal range at 24.5, although I was nearing the "overweight" category), to lower my body fat percentage (at that stage, an unhealthy 32%), to maintain – and possibly build – muscle mass, and to retain water.
So, with these goals in mind, it was "all systems go".
How it works
Holford's diet book explains exactly why and how the concept of "low GL" works, why it's important to maintain blood-sugar levels if you want to lose weight, why the omega-3s (found in fatty fish, like salmon and tuna) are good for you, how hidden allergies can affect your weight-loss attempts, and more.
It also gives you step-by-step instructions on how to include the right foods in your diet every day. Like many other nutritionists, Holford suggests that half your lunch or dinner plate should consist of vegetables, a quarter should consist of protein-rich foods (red meat excluded) and the last quarter should be made up of carbohydrate-rich foods.
On top of this, you should eat a solid breakfast, have a regular snack, and drink lots of water.
How I experienced it
While on the Holford Diet, I found that I was basically eating like a diabetic.
I cut out all unnecessary animal fats, refined carbohydrates, sugar and red meat, and managed to reduce my alcohol intake significantly, while increasing my water intake. I boosted my intake of fruit and vegetables, as well as foods rich in the omega-3s and monounsaturated fats (nuts, for example).
Holford also suggests that you should limit caffeine intake. This, however, didn't affect me as much as I'm not a coffee drinker. But I did make sure that I cut out caffeine in the form of carbonated drinks.
He makes definite suggestions about food choices, but notes that it's really up to you to decide what you eat. This way, you can incorporate your own tastes and preferences – an aspect of the diet that really makes it easy to follow.
Throughout the eight weeks, I supplemented my diet with vitamin C and an additional multivitamin. I also used Bioharmony's APPESTOP during the first three weeks to control my sugar cravings (although I'm not to keen on promoting the use of it).
A typical day
For me, a typical day on the Holford Diet looked more or less as follows:
Breakfast: A bowl of oats porridge, with a small, sweet apple or pear, a small tub of fat-free, unsweetened yoghurt, and a small glass of juice.
Mid-morning snack: A handful of peanuts, a naartjie and a cup of Rooibos tea (low-fat milk, no sugar).
Lunch: Half a plate of mixed vegetables (e.g. broccoli, carrots, cauliflower, peppers), a sweet potato, a chicken breast (no skin), and a glass of water.
Mid-afternoon snack: Two oat & sesame rice cakes (from Woolworths) with unsweetened peanut butter and a cup of Rooibos tea (low-fat milk, no sugar).
Dinner: Vegetable soup, rye bread (spread with low-fat cottage cheese) and a glass of water.
The result
Thanks to Patrick Holford, I managed to lose 4,6kg fat in eight weeks (that's the equivalent of nine blocks of margarine!).
Although I lost a total of 4kg, I managed to build 600g of muscle mass by following a simple exercise programme, incorporating 30-40 minutes of cardio and resistance training, three to four times a week. My body fat percentage also dropped from 32% to 29%.
Now this may not sound like much, especially if one compares the results to those of certain fad diets, but I really felt fantastic. I really could notice the difference.
What's more, I never felt starved while on the diet, I didn't feel deprived of tasty foods and I felt that it suited my hectic schedule. This diet, I found, was really something I could make a lifestyle. And that is exactly what I intend to do.
I followed the diet quite rigorously, but it's possible to have an even stricter approach – and lose weight faster. I had the occasional sweet treat (no more than, say, twice a week), an alcoholic drink (mainly red wine or whiskey) two to three times a week, and didn't always manage to combine my veggies with a protein food.
While the Holford Diet proved to be an effective way to lose weight, I also found that it's just a simple way to incorporate a healthy, balanced eating plan into my lifestyle.
– (Carine van Rooyen, Health24, updated April 2011)
