The Method



Let me start by telling you that even though at times this may be referred to as a “diet”, it is not! The Low Glycemic Method is really a very easy new way of life. Once you see results and once you feel healthy again, you will wonder why it took you so long to change.

You should give yourself at least 90 days because it will take that long for your poor overworked pancreas to re-adjust. I promise you that within those 90 days you will not only see true results, but you will feel like a million bucks all wrapped up in new clothing.


First of all, try to eat only from the Low GI index, which is highlighted in green. Try to stay under a GI of 40. This works best for rapid weight loss. You can have the moderate GI and even some higher GI index foods once you have reached your desired goal.

You can eat from all the food groups without worry and without guilt.

1.) Eliminate: All High GI carbohydrates (sugars and starches) which have the potential of elevating your glycemic levels. These will only double cross your endeavors.

Sugars and sucrose.

Fast Foods

White flour, white rice & Potatoes,

Corn & Corn products. (Esp. high fructose corn syrup)

Hard liquor, beer, and cordials. White wine.

Noodles: macaroni, ravioli, oriental noodles that are flour or rice based

Processed and highly refined foods.

Carrots – cooked only. Raw is fine.

Artificial sweeteners including aspartame, splenda etc.

Diet drinks and sodas. ANYTHING with high fructose corn syrup on the ingredient label.

2.) Include: Low GI carbohydrates that encourage rapid weight loss. I.e.: Anything in the green GI index.

Quinoa Brown Basmati rice

“dreamfields Pasta” Lentils

Dry beans Peas and chickpeas

Whole grains Fruit

Cannellini beans “Dreamfields pasta”

Ezekial 4:9 Sprouted breads Agave sweetners (in moderation)

Vegetables such as: lettuce, green beans, spinach, eggplant, tomatoes, peppers, zucchini, broccoli, bean sprouts, bok choy, etc etc. etc.

3.) Eliminate: Bad Fats and replace with good ones:

Bad fats:

Palm Oil Lard

Margarine Processed vegetable oils

Clarified butter Canola oil

Good fats:

Olive oil Coconut oil

Sunflower oil Nut oils such as walnut, almond rapeseed,

Goose fat Duck fat

Cheese (except processed) Yoghurt, plain no sugar. Low fat is good

* Cream cheese *cottage cheese

*Sour cream *whipped cream & half and half

  • Use low fat if possible, your body will be grateful

4.) Avoid: Fried foods cooked at high temps.

Foods made with white flour and butter such as pancakes, piecrusts, cookies, quiche, croutons, and cakes.

Breaded foods use grated Parmesan or hard cheese grated instead of breading.

Sauces and gravy made with butter and flour. (Even whole wheat flour) Use chickpea flour instead,

Desserts made with sugar, flour, butter and or cream.

5.) Use: fruits, eggs, low fat cream cheese, ground nuts such as hazelnuts and almonds, Agave sweetener, chocolate which is at least 70% cocoa bean. Coconut flour, coconut without sugar added.

EAT FROM THE GREEN ZONE. HAVE FUN, EXPERIMENT WITH NEW IDEAS, WATCH YOUR BODY BECOME HEALTY AND HAPPY. Feel free to eat all dairy, meat, poultry, and fish. These have no GI index and are considered “O”

FEEL FREE TO ENJOY A GLASS OF RED WINE OR CHAMPAGNE [4-6 OZ] WITH LUNCH & OR DINNER. Although red wine and champagn have a high glycemic index, a glass (with food in your stomach) will not spike your G-I levels. For rapid wieght loss limit to one per meal.

Please do contact us with any and all questions. We want you to succeed. Check out our recipe section for ideas and good eating.

Robert Lillie 2012