Prologue / eGL Table of Representative Foods and Foods / Index

[Theory] Low GL Diet: A Scientific Diet Method Especially Effective for Belly Fat
PART 1 “Understanding Belly Fat”
Self-diagnosis! Is my belly fat okay?
What causes belly fat in Koreans?
Male Belly Fat vs. Female Belly Fat
Belly fat causes various diseases.

PART 2 “Understanding GL”
Lose Belly Fat: The Answer Is in Carbohydrates!
Cut GL in half, not calories
Why do I gain belly fat when I eat high GL foods?

PART 3 “Understanding the Low GL Diet”
Let's start practicing low-GL eating habits!
Low GL Diet: Recommended Ingredients
Low GL Diet: Beware of These Ingredients
Use a GL lowering recipe
Avoid recipes that increase GL
A balance of carbohydrates, protein, and fat is important.
Are there any foods that interfere with a low GL diet?!

Appendix “Lifestyle Habits to Fight Belly Fat”
Low GL dining and drinking
Belly Fat Loss Yoga

[Recipe Edition] 95 Low-GL Diet Recipes That Will Help You Lose Belly Fat
Basic Lessons: How to Make Belly Fat-Losing Recipes
Cooking Basics Guide
Rice, soup, and dressing for low GL meals
Please read before following the recipe.

Change your diet and lose belly fat! Low GL rice
Tofu rice, bean sprout rice, oyster mushroom rice, cabbage rice, radish rice

Low GL while eating
Steamed egg rice
Kimchi egg rice stew, soft tofu mushroom egg rice stew, cod roe egg rice stew, cabbage egg rice stew, tomato egg rice stew

Ssambap
Seed soybean paste tofu ssambap, mackerel and green onion braised ssambap, pork and minari ssambap, chicken breast bossam with radish salad, chicken radish ssambap with peanut sauce, green onion and mushroom bulgogi ssambap, stew eaten as ssam wraps, steamed shabu-shabu ssambap, mushroom and cabbage ssambap, boiled pork and green onion salad ssambap, chicken breast and rib seasoned grilled ssambap, squid and soybean paste stir-fry ssambap, grilled eggplant ssambap with chive japchae, shrimp and garlic ssambap with mushroom and red pepper paste, cabbage ssambap with button mushroom and soybean paste

Bibimbap
Tomato bibimbap, spicy chili pepper bibimbap, paprika raw vegetable bibimbap, egg sesame bibimbap, tuna carrot bibimbap with walnut mayo sauce, bulgogi walnut salad bibimbap, grilled mushroom and pollack roe bibimbap, green onion and chicken tenderloin doenjang bibimbap, bean sprout and egg bibimbap, sprout vegetable and pork bibimbap, shrimp seaweed bibimbap, mushroom and green onion gochujang stir-fry bibimbap, cucumber and shrimp bibimbap, squid teriyaki bibimbap, tofu and lettuce bibimbap

fried rice
Tofu kimchi fried rice, chamnamul chicken egg fried rice, burdock tofu fried rice, chicken breast curry fried rice, beef and cucumber fried rice, shrimp and broccoli fried rice, konjac fried rice, cheese sauce mushroom omelet rice, chili sauce squid fried rice, tuna fried rice with onion salad

Rice bowl
Grilled tofu with bok choy rice bowl, Mapo tofu with onion and mushrooms rice bowl, kimchi cheese rice bowl, chicken and burdock rice bowl, beef and cabbage stir-fry rice bowl, pork and bean sprout rice bowl, assorted vegetable rice bowl, spicy chicken bulgogi mayo rice bowl, demi-glace rice bowl with fried egg, tomato tenderloin chop steak rice bowl, shiitake mushroom and egg rice bowl, cabbage and tuna rice bowl, spinach and shrimp teriyaki rice bowl, spicy soft tofu rice bowl, zucchini and oyster mushroom rice bowl

Low GL through eating differently
noodle dishes
Tomato gochujang bibim konjac noodles, kimchi bibim konjac noodles, bean sprout bibim konjac noodles, cabbage pasta, dried pollack and bean sprout buckwheat noodles, beef and mushroom buckwheat noodles, shrimp and grilled vegetable whole wheat pasta, buckwheat noodles market noodles, chicken breast rose sauce pasta, paprika cold pasta

salad
Zucchini shrimp salad, beef tomato salad with soy sauce yuzu dressing, mushroom spinach warm salad, grilled chicken salad with cashew nut dressing, tomato broccoli salad, tofu egg paprika salad, grilled salmon spinach salad, apple walnut salad, caprese salad with tortilla, grilled vegetable quinoa salad

A la carte dishes
Host tuna omelet, tofu kimchi pizza, sirloin steak with green onion soy sauce and grilled vegetables, mushroom frittata, asparagus chop steak, grilled bell pepper salad and chicken thigh steak, grilled salmon with sesame sauce, pork chop steak, avocado tortilla pizza, shrimp tomato stew

■ Highly recommended for these people!
People who find the starvation diet or grass-only diet difficult
Those who want to manage their diet with easy-to-follow and simple recipes
Those who are concerned about their husband's belly fat
Those who want to manage their weight in a healthy way without yo-yo dieting and change their eating habits.

* GL (Glicemic Load) is a numerical value that indicates the degree of blood sugar load (change) after consuming food. The lower the GL, the slower the carbohydrates are digested and absorbed, which helps control appetite and aid in dieting.

The second installment of the monthly [The Light] healthy cookbook series, a cooking magazine that suggests a lighter and healthier diet!
[The Belly Fat-Burning Low GL Diet Cookbook] was written by Dr. Nam Ki-seon, a nutritionist at the Pulmuone Food Research Lab who has been researching diet methods for many years, and the test kitchen team of the monthly [The Light] magazine for healthier eating developed the menu to introduce a scientific and specific belly fat diet method.

Dieting, especially losing belly fat, is a goal that everyone has decided to achieve at least once.
Beyond just appearance, belly fat is mostly visceral fat and is the beginning of various lifestyle diseases such as high blood pressure and diabetes, so it is a goal that everyone must achieve.
As diet is an important topic, there are many books on the subject.
However, most of these books are theory-oriented, making it difficult for readers to make concrete plans and put them into practice.
This book is divided into theory and practice sections, and introduces diet principles and methods in an easy-to-understand manner.

* The Low GL Diet: A Scientifically Effective Diet for Belly Fat! "Theory"
The Low GL diet is a diet that involves consuming a moderate amount of carbohydrates, but the carbohydrates are digested and absorbed slowly so that they do not rapidly raise blood sugar levels.
In other words, it's a smart way to consume carbohydrates.
Diets that simply restrict carbohydrates are difficult to follow long-term and can lead to nutritional imbalances, which are bad for your health.
When you think of "diet" or "belly fat," do you first think of "calories" or "fatty foods"? This is because diet theory was developed based on research on obesity in the West, which focuses on high fat intake.
Koreans, who consume much more carbohydrates than fat, should be more concerned about carbohydrates than calories or fat.

* 95 Low GL Diet Recipes That Will Help You Lose Belly Fat If You Follow Them Straight "Recipe Edition"
The Low GL Diet—don't overthink it! Developed with scientific analysis and the expertise of the [The Light] Test Kitchen team, these 95 Low GL recipes, along with 8 low-sodium soups and salads, are easy to follow.

* The core menu of the recipe section, 5 types of Low GL rice!
To make it easier for Koreans, who eat rice as their staple food, to implement a low-GL diet, we've developed five low-GL rice recipes. These five low-GL rice recipes, made with low-GL brown rice and various vegetables that are low in carbohydrates and slow the digestion and absorption of other carbohydrates, are the core menu items in this book.
This book contains 55 delicious rice dishes that you can enjoy every day, based on this Low GL rice, as well as salads, noodle dishes, and side dishes that you can try out while eating differently, as well as low-sodium soups and low-calorie salads that are great as side dishes.

* 20GL, 500Kcal or less
All menus are composed of 20GL and 500Kcal or less, but do not sacrifice various nutrients, satiety, or taste.
If you follow along, you will have the amazing experience of eating delicious food and losing belly fat naturally.

The Low GL Belly Fat Diet is easy to follow and yo-yo-free, so start now!