The Anabolic Diet

Glycemic Index by Food Category

Sugars

Fructose.............. 20

Glucose.............. 100

Maltose.............. 105

Sucrose............... 59

Miscellaneous

Fish fingers............ 38

Honey................ 87

Lucozade.............. 95

Mars bar.............. 68

Peanuts............... 13

Potato crisps........... 51

Sausages.............. 28

Tomato soup........... 38

Fresh Legumes

Broad beans........... 79

Frozen peas............ 51

Root Vegetables

Beetroot............... 64

Carrots............... 92

Parsnips.............. 97

Potato (instant)......... 80

Potato (new)........... 70

Swede................ 72

Yam.................. 51

Dned and Tinned Legumes

Beans (tinned, baked).... 40

Beans (butter).......... 36

Food Category Glycemic

Index (%)

Grain, Cereal Products

Bread (white)........... 69

Bread (wholemeal)...... 72

Buckwheat............. 51

Millet................. 71

Pastry................ 59

Rice (brown)........... 66

Rice (white)............ 72

Spaghetti (wholemeal)... 42

Spaghetti (white)........ 50

Sponge cake........... 46

Sweetcorn............. 59

Breakfast Cereals

All-bran............... 51

Cornflakes............. 80

Muesli................ 66

Porridge Oats.......... 49

Shredded Wheat........ 67

Weetabix.............. 75

Biscuits

Digestive.............. 59

Oatmeal............... 54

Rich Tea............... S5

Ryvita................ 69

Water................. 63

Beans (haricot)......... 31

Beans (kidney)......... 29

Beans (soya)........... 15

Beans (tinned soya)...... 14

Peas (blackeye)......... 33

Peas (chick)............ 36

Peas (marrowfat)....... 47

Lentils................ 29

Fruit

Apples (Golden Del.)..... 39

Bananas............... 62

Oranges............... 40

Orange juice........... 46

Raisins............... 64

Dairy Prodtlcts

Ice cream.............. 36

Milk (skimmed)......... 32

Milk (whole)........... 34

Yogurt................ 36

Note: Only 25 gm carbohydrate

portion given. Source: Jenkins, et al,

American lournal of Clinical

Nutrition 1981. Note: Foods like ice

cream have a low giycemic index,

but they also have a high fat content.

Therefore their caloric value has to

bc considered in addition to their

possible effect on insulin response.

habituate to it and no longer respond. Growth will cease. They’ll plateau. It’s the same with the
Anabolic Diet. If you eat the same exact amount of calories every day, you’ll eventually start to
lose the effect of the diet.

That’s why you should try to do some varying of calories on a day-to-day basis. Stairstep
them. If 3,000 calories a day is your goal, try taking 2,000 calories one day, 3,000 the next and
4,000 the day after that, then back down to 3,000, then 2,000, etc. Count your calories on a
weekly basis instead of daily. You should be, to some extent, unpredictable. Don’t let your body
get used to the same caloric intake daily.

You can also vary those calories on the weekend. A good rule of thumb at the beginning is to
increase calories no more than 25 percent over your weekday allotment but, once experienced
with the diet, you’re on your own. Some people in the “Mass Phase” may eat upwards of 10,000
calories a day. They feel like their body’s telling them they need to temporarily force calories, so

68 CHAPTER 5