A glycal is a calorie stored as fat. The number of glycals in a meal depends upon how much you eat (calories) as well as the type of food you eat (glycemic load). The glycal is calculated from a formula developed by Dr. Jeffrey S. Dunham, Medical Director of BioFit Medical Group, and is based on the latest medical research.
The glycal is a novel concept developed by Dr. Jeffrey S. Dunham. It reconciles the latest research that indicates glycemic load is as important as calories when trying to lose fat. The derivation and conceptual basis of the glycal has been published in Dr. Dunham's new book, The Low Glycal Diet: How to Shed Fat Effortlessly Without Being Hungry or Cutting Out Carbs. It is available now on Amazon.com, Barnes & Noble, Books-a-Million, Indie Bound, or wherever books are sold. From Page Street Publishing / Distributed by Macmillan
Serving sizes are listed within the app on the main page. The exact amounts are listed under each food selected.
Yes! The app and the diet are equally effective for both men and women.
The number of calories stored as fat (glycals) is driven by insulin, and is the same in men and women. The distribution of the fat, however, depends upon the sex hormones.
Men store fat mainly in the belly, while women store fat in the breasts, buttocks and upper thigh areas. After menopause, women will start storing fat in the belly (like men).
The Low-Glycal Diet allows you eat to eat as many "green" (low-glycal) meals as you want each day, as long as you separate the meals by two hours. You can also have one "yellow" (medium-glycal) meal a day, and one "red" (high-glycal) meal a week.
The two hour rule derives from how insulin levels change after eating a meal. When you eat a meal containing carbohydrates, your insulin level initially rises from its baseline level. After the insulin allows the sugar in the blood to enter cells to meet their energy requirements, and the excess sugar to enter fat cells to be stored as fat, blood sugar levels go back to baseline. This decreases insulin secretion so insulin levels return to baseline shortly thereafter. In most people, this process takes about two hours. Since it’s insulin that causes you to store fat, you're starting over again with respect to fat storage every two hours. That's why you can have as many green meals as you want during the day, as long as you separate the meals by two hours.
The numbers are the servings of the particular food chosen, and are defined on the main page of the app. You can change the number of servings with the + or – buttons. You can choose 1/8, 1/4, 1/2, 1, 2, 3, etc. servings of each food.
You can search for a food by touching the "Search for a Food" button and entering its name. One-word searches work best.
Yes! Upgrade to Low-Glycal PRO and get My Meal Diary, which creates a record of all the meals you eat each day and stores them for future reference.
You also get My Tracker, which calculates customized maximum daily glycal ranges based on your age, gender, height, weight and hours of sleep. Graphs daily glycals, calories and glycemic load, so you can monitor your progress visually.
You can change the time of your meal by touching the time signature under “Your Meal Stats” after calculating the meal. The default time is the current time, which the app reads from your mobile device.
Generally, if you stay in the green, you'll be losing fat.
The total daily glycals allowed will depend on your age, sex, weight, height, how many hours you sleep at night and how fast you want to lose fat.
For an average middle-age female who sleeps 7-8 hours a night, limiting total daily glycals to 100 will lose about 1 pound of fat every 10 days, and limiting total daily glycals to 50 will lose about 1 pound of fat every 5 days.
The calories in a meal stored as fat (glycals) depend upon how you combine different types of food; it's not simply the sum of the glycals of each food eaten alone.
You need insulin to store fat, so if the glycemic load of a food is 0 (like bacon and eggs), no fat is stored no matter how many calories of that food you eat.
However, when you add a food that has a high glycemic load (like wheat toast) to that high calorie meal, then the insulin surge you get from the toast will store a portion of the calories in the bacon and eggs (as well as the wheat toast).
Wheat toast eaten alone is a green since there are only 65 calories in a slice. Even if you store 30% of those calories as fat you're only storing about 20 calories.
Therefore, you can have 3 green foods in a meal and it can be rated green, yellow or red, depending upon how you combine them. Similarly, a meal containing a yellow food will always give a yellow or red rating, and a meal containing a red food will always be rated red.
The glycemic load of a food (which is used to calculate glycals) is determined experimentally by measuring the blood sugar levels of volunteers after they eat a particular food. Information regarding glycemic load is not available for all foods, since there are only about 1900 foods that have been studied to date. The most current and comprehensive list was published in 2008.
For foods not on the list, we have estimated the glycemic load by using the glycemic load of a food on the list with similar nutritional content (fat, protein, carbohydrates and fiber).
We store fat during the day when we’re eating and generating insulin (insulin is necessary to store fat), and burn fat at night during sleep when insulin levels drop.
Unfortunately, when we exercise during the day (after we’ve been eating), the insulin generated prevents fat cells from releasing fat to be burned, and prevents muscle cells from taking up the fat to burn. Muscle cells can burn fat or sugar, but when insulin levels are high, they only burn sugar. When this happens, blood sugar levels drop making us tired and hungry (i.e., we work up an appetite). If we don’t want to be hungry, we’ll usually eat the same number of calories that we’ve just burned off (in the form of sugar), so there’s no net fat loss.
Exercise is an excellent strategy to lower blood sugar levels, improve heart and lung function, build muscle and improve mood. It’s not the best strategy, however, for fat loss. We’ve all seen that person in the gym who is on the treadmill for an hour a day but never seems to be able to lose fat. The problem is that when you eat that donut in the morning and then get on the treadmill to try to burn it off, the insulin generated has already stored a significant portion of the calories in that donut into fat cells, and when you’re exercising you’re burning the remaining sugar in your blood and not the fat from the donut.
There is a significant amount of scientific evidence that shows that the longer you sleep, the more fat you burn. That’s why the Low-Glycal Diet counts hours of sleep toward fat loss rather than hours of exercise. It’s assumed that if you exercise you’ll eat the same number of calories that you burned off with the exercise if you don’t want to be tired and hungry all day. Now if you can tolerate being tired and hungry, you lose some fat. But that doesn’t work long-term.
If you want to burn fat with exercise, you need to exercise first thing in the morning before you’ve eaten when insulin levels are lowest, and long enough to exhaust all the sugar stores in your muscle and liver. Normally this won’t happen unless you’re a marathon runner.
We know it seems counter-intuitive, but if you follow the Low-Glycal Diet you will lose fat whether or not you exercise. This doesn’t mean that you shouldn’t exercise, since exercise has tremendous health benefits (other than fat loss).