Nurjannah Ummaira Selamat

Grade 11
14 Day Glycemic Index-based Diet Plan
Miss Mazlina
Word Count: 3871 words

1
Table of contents:

1) Investigation
1.0) Introduction.4-5
1.1) Goal. 5
1.2) Global Context.6
1.3) Subject Specific....6
1.4) Investigation 6
1.5) Evaluation of Sources. 6-7
1.6) Impact to Society and Community..7
1.7) IB learner profile and ATL skills.7

2) Planning
2.0) Introduction.8
2.1) Setting Goals...8
2.2) Demonstrating Self-management Skills..8
2.3) Product Specification..... 9
2.4) Timeline..... 9
2.5) Design Specification.. 10
2.6) Product Criteria...10
2.7) Communicational and Collaboration skills10

3) Taking Action...
3.0) Understanding Concept: Gathering Information from an expert.11
3.1) Collecting Information: Interviewing test subject....11-12
3.2) Designing the Diet Plan: Finding a pattern.12
3.3) Designing the Diet Plan: Jigsaw Puzzle..12
3.4) Test-run: Appling the Diet Plan...12
3.5) Test-run: Aftereffects...13
3.6) The product: Global Context and Goal.13
3.7) ATL Skills.13

4) Reflection

2
 4.0) Reflection: Overall.14-15
4.1) Reflection: Purpose of project15
4.2) Relation to Global Context: Scientific and Technical Innovation.15-16
4.3) Strength......16
4.4) Weakness.......16
4.5) IB learner profile and ATL skills...16-17

5) Citation...18

6) Appendix & Process Journal Extracts... 19-45

3
Investigating

1.0 Introduction

Personal project was something I had looked forward to do ever since I heard about it in
Grade 9. When I heard it was a project based on my personal interest and desire, I was
ecstatic. I had several different topics in mind but this diet scheme was something that
wasnt a part of it.

When I was younger I used to be overweight for my age and height according to the Body
Mass Index (BMI) calculation. It never used to bother me until I entered Grade 8 where
almost all of the girls were skinny, had lean and toned bodies. I began to become
extremely conscious of my body weight. This consciousness and being uncomfortable
with my own body image my self-esteem, perspective of people and confidence began to
deteriorate rapidly. My mental health was being affected badly at such a short period of
time. Soon, I resorted to starving myself in hope to lose weight. I was losing weight but
my body size remained only slightly changed; I couldnt understand why. I experienced
hair loss, dull skin, a pale complexion and vomiting sensation whenever I ate more than a
handful, inwardly I was convincing myself that a handful of vegetable each meal was
enough but the truth was, I was simply starving myself. My family feared I was growing
to become anorexic; from 68kg I dropped to a sheer 42kg in a matter of eight months. I
knew the struggles of losing weight very well.

Early this year, I had a meeting discussion with my fathers friend who was a doctor on
my personal project idea. He gave me a few useful insights. When he mentioned about
Glycaemic Index (GI) it caught my attention. Since majority of Asians diet consist of
carbohydrates, why not design a diet based on the GI. Therefore, for my personal project I
was inspired to design a 30 day diet plan based on the Glycaemic Index. I plan to design a
diet plan consisting of different meals by selecting food based on its GI calculation with a
GI value target for a period of 30 days. I want to be able to design an effective diet that
can provide a fun and healthy eating experience to the individual as simply put in the
statement:

4
 The Glycaemic Index calculation measures carbohydrates according to how quickly they
are absorbed and raise the glucose level of the blood (Better Health Channel)

Because my idea requires knowledge in the field of Biology and Chemistry this idea suits
me very well as one of my many interests are Biology, Chemistry and self-grooming. My
other passion unrelated to my personal project are baking, piloting, blogging and music.
In the project to create the ideal diet plan I would need to apply my knowledge on
Biology and Chemistry to create such a plan. My ideal success would be that if this diet
plan is able to help other young adults alike me to lose weight without having to suffer
through over workout sessions and misleading diet plans found on the internet that does
not have a scientific proof nor study behind it. That is why the global context that I will
be using throughout my personal project Scientific and Technological Innovation is
more than appropriate for my idea because I believe that science when applied correctly
can innovate technological aid that can help people achieve their goals easily and
effectively.

1.1 Goal

From this project, I aim to provide teenagers with over-weight issue to lose weight more
effectively but becoming healthier at the same time. With Glycaemic Index as the main
priority, it is easier to calculate how much glucose the body is consuming as opposed to
blindly believing that calories are attributing to weight gain. Based on my personal
experience, I would have really been appreciative if I had discovered the science of
Glycemic Index. I also want to promote the awareness of understanding the importance of
taking account nutritional value into diets.

However, apart from the scientific point of view, I aim to allow teens to lose weight more
effectively in a healthier fashion despite the negative and unsupportive claim that it is
hard to impossible to lose the extra weight by social media. I genuinely want these
teenagers to enjoy their diet instead of trying a random self-proclaiming diet that does not
work and therefore cause the individual to resort to self-starvation.

5
1.2 Global Context

I have selected Scientific and Technical Innovation as my global context because I

believe from its elaboration that my idea fits it best from its scientific and innovative
content. The diet can positively improve interaction between people and the natural world
by improving the individuals confidence and self-image. Technological advances have
also contributed to weight gain in people as devices has encouraged people to exercise
and socialise less. With advertisements and the accessible social media it is easy to
influence a person into a bad eating habit.

1.3 Subject Specific

I chose Biology and Chemistry as subject specific because the whole diet centres on the
understanding of how the human body works and how each chemical entity affects the
other. With a clear specific subject in focus, I can easily focus and clarify what
information I have to acquire and from whom I can quire to attain it.

1.4 Investigating

To create an Asian based Glycemic Index Diet tailored to the test subject I must fully
understand every aspect of the workings of the GI.
(Refer to Appendix 1.0)

1.5 Evaluation of Sources

I began my research by first referring to an expert whom I can personally reach out to in
case of referencing and understanding verbally if online information fails to make me
understand. I discovered Dr. Zawawi, an expert in the field of alternative medication and

6
 is an expert himself in the field of food and diet. He has ran numerous tests of his own for
his thesis in his time at the university taking his doctorate in medical. Hence, as a
professional doctor and a certified one I deemed him to be a solid and credible in terms of
credibility. Then, after receiving advice and a point in the right direction, I checked out
the links he had referred me to to have a better understanding on what Glycemic Index is.
(Refer to Appendix 1.1)

1.6 Impact to society and community

My project (with completion) should be able to help society to reduce health i.e.
overweight, obesity as well as risk of coronary issues, and to reduce mental degradation
that can be caused by low self-esteem and confidence level. Apart from that, my project
should be able to supply people with a proper and effective diet that works to lose the
unneeded storage of fats but also restore balance in the body by catering carbohydrate
intake according to the bodys need. If this effect is successful to the individual, the
positive impact it can bring to the community are beneficial (preventing obesity).

1.7 How the PP develops IB learner Profiles and ATL skills.

Throughout my time in an IB school, I have been taught of the learner profile and ATL
skills at a constant basis. Personal Project co-relates to each attributes of both learning
mechanism because it requires from specific minor details to extensive major research. In
order to conduct each detail, the attributes play a role in a way that it guides me to
complete it with a clear objective in my head. The attributes also serve as a guideline. As
an example, an attribute from the Learner Profile such as Inquirer helps in the process of
acquiring information in the process of research which is an ATL skill. On a clearer note:
for Criterion A, Investigation, I have mainly used Research (an ATL skill) and Inquirer (a
Learner Profile) to conduct my research thoroughly. By putting what Ive learned into
practical practice, it helps me develop on my understanding of the Learner Profiles and
ATL skills and also made me realise on the importance of the application of these
attributes.

7
Planning

2.0 Introduction

Before I start off working on my diet plan I must first plan everything that has to be done
before the creating stage is to be carried out. First of all, I utilised organisers and time
tables such as S.M.A.R.T. Goals, Product specification, Timeline and Product Criteria.
All four of these graphic organised are aimed to help me layout the process step by step
and to also coordinate each activity with a given specific date so that my work will be on
schedule and neat. Being a messy and a person who dislike to plan a to-do list the
planning stage would help me tremendously in making sure that everything goes
according to plan in respect to time and the specific activity.

After I have gathered the information required I will then have to find the perfect test
subject. The ideal number of test subject would be three as having three different
outcomes enables me to compare and find the average to determine my success. After
studying my test subjects habits, diet and preferences I would then start my
experimenting by applying the designed diet plan for a period of 30 days. Following the
30 days I would gather data and make a conclusion. My conclusion should be congruent
with the studied scientific data, otherwise it would indicate a mistake in my experiment. If
everything goes as planned, the personal project should not be an inconvenient task.

2.1 Setting goals

In order to attain the aimed success I have listed my ideas into a SMART goal that is
based on the specification of the product so that I am clear of my goals. My Smart goals
is basically my idea that is to create a diet plan based on Glycemix Index count value that
is designed around the Malay cultural food. The S.M.A.R.T. goals should also aid the
audience to fully understand my intentions and aims.
(Refer to Appendix 2.0)

8
2.2 Demonstrating Self-management skills

To achieve the documentation and research for my project I chose three to be used most
frequently and that mattered the most: fine motor skills, spatial awareness and time
management. I used fine motor skills for writing and doing primary research as these
requires writing, drawing and flipping through books. Spatial awareness was used to
display the documentation and information in order in accordance to the situation. Time
management ruled all in a sense that it keeps my work in a certain time-frame so I could
avoid procrastination or a last-minute work.

2.3 Product Specification

I have created the product specification so that I will have a clear idea of what my product
is supposed to look like, what sort of materials I will be needing, what type of techniques
I will be using etc. This is to prevent me from going off course as I am doing my research
and also when I am working on the product.
(Refer to Appendix 2.1)

2.4 Timeline

The timeline was created to help me estimate the timeframe needed to complete my
project. I have constructed two Gantt chart that shows me the difference between the
supposed versus my personal timeline. The difference between the reality timeline
compared to the supposed one is because I started later than the supposed date due to
complications and confusion regarding the personal project.
(Refer to Appendix 2.2)

9
2.5 Design Specification

To be clear on the specifics of my product I have listed the materials and specifications I
will be needing (e.g.: paper size, font colour, font size etc.). Then, I justified them as to
why I need them, are they really important, are they necessary and can it possibly be an
inappropriate choice to set a clear idea of what I need and why.
(Refer to Appendix 2.3)

2.6 Product Criteria

To assess the quality of my product I have produced a criteria chart. This aims to allow
my audience to rate the quality of my product based on each criteria. The rating will be
from 1 to 8 depending on the match of the product to the descripted criteria.
(Refer to Appendix 2.4)

2.7 Communicational and collaboration skills

In the process of understanding the workings of Glycemic Index, I have collaborated with
my Biology and Chemistry teacher, Dr. Pranav. Through inquiring and discussions, he
has helped me to find the link between how the chemistry of food can affect our body
biologically.
When my product was completed, I collaborated with several of my peers and asked for
their opinions. Through asking questions I gathered useful information that then I used to
improve my product.

10
Taking Action

3.0 Taking Action: Understanding concept - Gathering information from an expert

To start off, I already knew I wanted to my personal project to be related to scientific

study. Aware of what I wanted my father took me to his best friend a PHD holder in
general medicine who is an expert on alternative medication and who has ran diet-related
experiments before (etc: what is the prime factor contributing to Malaysians high obesity
rate). After arranging our schedule we met up and he gave me a few options one of which
is the Glycemic Index study. Once I decided on the GI study he briefed me on what it is
about, how it affects the body and how it can help with weight loss.

His directions on how my test should be ran was pretty straightforward: first off I have to
select 3 test subjects (for accuracy, however I could only find 1 willing test subject for my
experiment within the given period). Then I have to study their eating habits making a
plan for easier referencing later on. Next, I should select the ideal

3.1 Collecting Information: Interviewing test subject

Because of long distance problem, I had a problem of meeting the subject personally. As
she is active on Facebook we communicated mostly there with FB messenger serving as a
connection platform. (Important conversations were kept in the process journal).

As an overweight individual, she was very keen on trying the diet out. She was ecstatic
and provided me with the information immediately:

Test subject: Nor Faiezah binti Mohd Yahya.

Age: 21

Weight before experiment: 115kg

Height: 163cm

11
 Favourite drink: Coffee

Favourite Food: Cantonese Bee Hoon.

As part of the diet requirement, I requested a 1 weeks recollection worth of meal. I

asked if she had any request for a specific food or beverage in it but she did not have
one therefore I proceeded with designing the diet plan.

NOTE: She inserted that on Saturday mornings of which her mother would be able to
have breakfast with her (she lives with her parents) they would have the occasional
Roti Canai. Therefore, for Saturdays I would have to give her 2 options of which she
could utilise to fit the needs of the situation.

3.2 Designing the Diet Plan Finding a pattern.

In this process I note down her daily food intake for the past week and tried to understand
her eating behaviour and frequently repeated food. This is to design the GI diet plan so
that it can mimic her normal diet as close as possible but with a lower GI count.

3.3 Designing the Diet Plan Jigsaw puzzle

I used the listed food with its GI value and rearranged into a daily plan mimicking the test
subjects original diet as close as possible. The target of final GI count per day must fall
under 250.
(Refer to Appendix 3.3)

3.4 Test-run Applying the Diet Plan

The product (14 day diet plan) was tested on the test subject.
(Refer to Appendix 3.4)

12
3.5 Test-run Aftereffects

After the 14 day trial period I collected the results to conclude my hypothesis.
(Refer to Appendix 3.5)

3.6 The Product Global Context and Goal

The product turned out to be a success hence it has fulfilled my goal and the global
context. As a technological innovation it has successfully aid the test subject in achieving
her target hence it has achieved the ultimate goal: to help people with weight problems
lose weight affectively without making much change in their lifestyle aside from eating
habits.

3.7 ATL Skills

Throughout the PP I needed to create a scientific diet plan. Hence, I used mainly my
research skills to research for my information, my communicational skills to investigate
further through live sources (experts and teachers) and my thinking skills to think
critically on how to link all of the information so that I can produce my product.

13
Reflection

4.0 Reflection: Overall

Throughout the journey of creating my personal project, I had to face many obstacles
mainly to do with time and resource. Although initially my idea was to with an interest
close to heart, due to circumstances I modified it to something even better: to create a 14
days Glycemic Index plan that could benefit Asian based diets that would be tailored to
the client to increase the success rate.

In the first stage I was not clear of the steps I had to acquire and the resources vital to my
project but thanks to mainly my dad I was met with an expert who guided me on the
subject of my project. I attained much of my understanding from him, the books and
works he lent me and my seniors documentation in which I used as a reference.

The second planning stage was the hardest for me. As a student, I am naturally terrible at
planning almost anything. After countless of drafts I later got a tip from a friend to create
my charts based on a website she gave me. From then on I found the report to be quite a
breeze. I followed the plan perfectly and found myself to have finished my work on time.

The third stage was quite easy for me but was the stage I procrastinated a lot. Because my
product was not a physical object (it was a 2 week experiment) I needed time to finish the
product before I could create the report. I did however, in the end, with much
procrastinations, migraines and sleepless nights completed my report. The moment I
completed, I submitted it to my supervisor and had her check. Based on her feedback I
added the missing information and mended a few sections. I was particularly happy with
the end result.

The product among everything else was my pride. Although it was not what I
envisioned at first I realised that my initial idea was impractical and would require a
higher education to perform such a task especially by people practicing Asian diets.

In my opinion, my product has achieved the targeted criterias. I would say my content
reached a level of 7 because it has included all scientific values required and has been

14
 checked to be as accurate as possible. The information are presented simply yet concise
so that audience can easily understand it. The organization and structure has also reached
the highest level for me because it is detailed yet structured according to the required
structure. The impact (most important aspect) I would say to have definitely reach a really
high band because it has succeeded in allowing the test subject to lose weight within the
given period but at the same time maintain the persons good mood and provided a fun
experience. As for the impression I would say that it can easily attract people to try out
my product because even my pp supervisor was interested in trying it herself.

The reflection stage among all was a breeze. I simply had to reflect on my past work and
create a 700 more or less essay of my reflection.

4.1 Reflection: Purpose of Project

Throughout the whole journey I had ample time to reflect and truly think exactly why
has this become my personal project? and What significance will it bring to the world if
it becomes known?

When I first began searching for a personal project that would be close to heart I had
thought of several ideas that were very far from what the GI diet plan. However, when
questioned by my peers and others I realised that among the many ideas, creating a
design-to-fit diet plan that works would be wonderful to many of the overweight girls.
This would tremendously help hinder possible problems such as depression and low self-
esteem.

4.2 Relation to Global Context: Scientific and Technological Innovation

After months of endless research and connecting different subjects together to form the
idea of a scientific-based diet plan I came to a realisation that my global context was more
fitting than I had initially realised.

I realised that technological innovation is not only limited to mechanical physics but also
refers to any innovated ideas that is aimed to improve the quality of life. Hence, through

15
 my innovation I strive and hope that it has succeed in becoming a technological
innovation in respects to its ability to help people achieve their desires.

4.3 Strength

The personal project has only confirmed that one of my many strength is the desire to
obtain new information of my interest even if the knowledge is of a higher level.

I also discovered that I had the ability to finish a task when I want to within a shorter
period than most people. In this case I would fairly say I am a determined worker. This
has really helped me throughout my PP in a sense that I was able to finish my
documentation in a matter of a week or two while most people took months.

4.4 Weakness

One of my biggest flaw that eventually took a toll in my documentation is the lacking
ability to organise and plan. I often do my work spontaneously based on my mood. This
could have greatly affected the quality of research and work.

Another large flaw that had caused me to procrastinate was the rule that I had to write
down everything down in a process journal. I generally dislike the idea of recording
hence most of the time I did not. This would potentially affect my journal and cause it to
have missing data occasionally.

4.5 IB Learner Profile and ATL skills

Since my project is an experiment it would require me to communicate quite a lot with

the expert and test subjects in order to attain information. At first, this made me nervous
as I was not accustomed to talking to strangers however, throughout the process I grew
quite comfortable with the idea of talking to people I did not know. As the circumstance
gave me no choice, I was braver to collaborate with others (especially of people who are
not of my age) these two skills improved through the process of my project.

16
As a learner, I have developed inquiring skills through the project. By having to ask many
questions with each information I receive I was unconsciously becoming a more
inquisitive person in lessons. These attributes will come in handy in later life and future
projects.

17
Citation
American Diabetes Association. "Glycemic Index and Diabetes: American Diabetes
Association." American Diabetes Association. N.p., 14 May 2014. Web. 29 Jan. 2016.

Better Health Channel. "Carbohydrates and the Glycaemic Index." Better Health Channel.
Deakin University Australia, July 2013. Web. 5 Aug. 2015.

Harvard University. "Glycemic Index and Glycemic Load for 100+ Foods." Harvard Health.
N.p., n.d. Web. 29 Jan. 2016.

Lewin, Jo. "Spotlight On... Low-GI." BBC Good Food. N.p., n.d. Web. 29 Jan. 2016.

Mendosa, David. "Glycemic Index and Glycemic Load." David Mendosa: Helping Defeat
Diabetes Since 1995. N.p., n.d. Web. 29 Jan. 2016.

Self Nutrition Data. "Glycemic Index NutritionData.com." Nutrition Facts, Calories in

Food, Labels, Nutritional Information and Analysis NutritionData.com. N.p., n.d. Web.
29 Jan. 2016.

Self Nutrition Data. "Nutritionist Recommended Foods for Low Carb, Low Glycemic Load
Diets - NutritionData.com NutritionData.com." Nutrition Facts, Calories in Food, Labels,
Nutritional Information and Analysis NutritionData.com. N.p., n.d. Web. 29 Jan. 2016.

Ultimate Paleo Guide. "Glycemic Index Food List." Ultimate Paleo Guide. N.p., n.d. Web.
29 Jan. 2016.

University of Sydney. "Glycemic Index Search." University of Sydney, 12 Oct. 2015. Web.

18
Appendix

19
Appendix 1.0: Investigating

In order to design my diet regime I must first research fully on the works of Glycaemic
Index calculation and how different values affect different bodies. I must understand how
the body works and how it had come to a problematic situation in the first place. My
findings should include the possible solutions applying GI, I must understand the eating
behavioural of my test subject and learn of their eating habits. Since I am focusing on
Asians and teenagers, I must first understand the way of cooking, ingredients used and the
major type of nutrition that the food contain. Once I understand all of these then I can
easily cater the design to fit an Asian teenagers eating habit so that the diet would be
comfortable to follow and does not make the individual feel like he/she has to supress
their taste buds. Among the resources I can possibly acquire my information from are Dr.
Zawawi, my guiding doctor in my research, published medical journals by established
medical practitioner, educational online webpages certified by the government or certified
educational sites (i.e. edu.com.uk) or certified organisations (i.e. org.com.au).

20
21
 Appendix 1.1: Evaluation of sources

Fig. Information/ Source and Credibility of Validity of Accuracy (how Relevance

Data type of source (can it be given accurate is it to (how is it
source trusted? By what information my project relevant to my
qualification can (how much can idea?): Global
the information I trust from the Context?):
be justified with? information?):
Will the
information be
legit enough for
my investigation
and
understanding?):
1. Glycaemic Dr. Zawawi Dr. Zawawi bin I trust that from Based on the The
Index is a (Secondary) Abdullah is a his expertise six thinking information
mechanical credible and Dr. Zawawi hats that have explains based
calculation that licenced doctor would provide been taught I on Scientific
ranks and a general his patients and would say that studies using
carbohydrates specialist who consultees with the innovative
based on its runs a clinic credible and information is methods thus
effect on blood offering valid concise and meeting the
when digested. alternative information. rather accurate Global
The higher the medication to the basic Context
GI the higher the (alternative to information Scientific and
sugar-spike will taking drugs). that I required Technical
be resulting in a Since my father for my idea to Innovation.
sudden sugar has known and be understood;
rush of glucose have been the
in the body. consulting him information
Consuming for a quite a long was explained
lower GIs can time I would in a straight-
help reduce this render it be safe forward
problem and to assume his manner which
avoid health information are is easy to be
risks such as based on comprehended.
diabetes, being educational
overweight, findings and not
atherosclerosis, hypothesis or
heart preliminary
attacksjust to finding.
name a few.
Consuming food
by GI count is
should be
applied not to
only patients but
normal, healthy
people too.

22
 Therefore, for a
diet to be more
effective GI
count can
contribute a lot.
2. An exchange of Medical The authors of Being a world The Because my
ice cream, for journal The the journal are expert on the information is global context
example, despite New established and field of very accurate is Scientific
its sugar content, Glucose prestigious Glycaemic in accordance and Technical
had less effect revolution, medical Index he should to my project Innovation
on blood glucose third edition researchers. be able to because it this
than an fully Example: Dr. donate valid helps me information
exchange of updated Anthony Leeds is and true understand touches topic
ordinary bread. (primary) Senior Lecturer research into roughly how on Science
Over the next 15 in the this journal. the Glycaemic and
years, medical Department of Medical Index came Innovation.
researches and Nutrition and journals about and that
scientists around Dietetics at recommended food people
the world, Kings College by doctors must would
including the London. He generally be generally
authors of this qualified in good, therefore consider it to
book, tested the Medicine in 1971 to publish such be more
effect of many and worked with medical fattening is in
foods on blood David Jenkins findings the reality doesnt
glucose levels (who first doctors really
and helped described the contributing contribute to
develop this new Glycaemic must first be weight gain as
concept of Index) at the legit and a much as
classifying MRC professional in simple food
carbohydrates Gastroenterology the field. such as white
based on the Unit in London. bread does.
Glycaemic His research
Index. programme has
included studies
on the effects of
foods on blood
lipids, and on
dietary variables
which alter
glycaemic
response in a
collaborative
programme with
Gary Frost of
Imperial College
and
Hammersmith
Hospital London.

23
3. Carbs and carbs Webpage The source had I have checked The This
alone, not fats, (secondary). construct its several other information information
increase body information sources with helps me explains on
weight. Theyre based on the the same understand the use of
all rapidly cited information question and all better how fats chemistry
digested and from various of the other and weight applied to the
quickly references, as sources have gain works. human body
converted to cited i.e. similar results. Such (biology)
blood glucose Robertson M, Therefore, I information is therefore
Just as eating fat Henderson RA, conclude that required to be applying
doesnt raise Vist GE, Rumsey this information understood in Science in it.
blood glucose, it RDE. Extended must be true. order for me to Because my
doesnt raise effects of evening be able to Global
insulin levels meal counteract it Context is
either. This is carbohydrate-to- with a diet Scientific and
important fat ratio on plan that Technological
because insulin fasting and works. In order Innovation the
is the hormone postprandial to hit the information is
responsible for substrate target, the definitely
body fat storage. metabolism. Am target must relevant.
Because fats do J Clin Nutr 2002; first be located
not elicit an 75: 505-510. hence, the
insulin response, information is
they cannot be accurate for
stored as body my use.
fat.
4. Low GI foods Medical The authors of Being a world I believe the It is relevant
have two journal The the journal are expert on the information to my Global
essential New established and field of gathered is Context
advantages to Glucose prestigious Glycaemic accurate because
people trying to revolution, medical Index he should because it Glycaemic
lose weight: 1. third edition researchers. be able to answers the Index is
they fill you up fully Example: Dr. donate valid question I Science based
and keep you updated Anthony Leeds is and true would need for which fits in
satisfied for (primary) Senior Lecturer research into me to the criteria of
longer. 2. they in the this journal. materialise my Scientific and
help you burn Department of Medical personal Technical
more body fat Nutrition and journals project idea. Innovation.
and less muscle. Dietetics at recommended Without the
Eating to lose Kings College by doctors must information I
weight with low London. He generally be wouldnt be
GI foods is qualified in good, therefore able to use
easier because Medicine in 1971 to publish such Glycaemic
you dont have and worked with medical Index into a
to go hungry and David Jenkins findings the diet regime
what you end up (who first doctors that is
with is true fat described the contributing effective.
release. Glycaemic must first be
Index) at the legit and a
MRC

24
 Gastroenterology professional in
Unit in London. the field.
His research
programme has
included studies
on the effects of
foods on blood
lipids, and on
dietary variables
which alter
glycaemic
response in a
collaborative
programme with
Gary Frost of
Imperial College
and
Hammersmith
Hospital London.

5. Glycaemic Index Medical The authors of Being a world I believe the It is relevant
isnt a standard journal The the journal are expert on the information to my Global
calculation that New established and field of gathered is Context
can be calculated Glucose prestigious Glycaemic accurate because
by a set of value revolution, medical Index he should because it Glycaemic
and an third edition researchers. be able to answers the Index is
understanding; it fully Example: Dr. donate valid question I Science based
is a value that updated Anthony Leeds is and true would need for which fits in
needs to be (primary) Senior Lecturer research into me to the criteria of
obtained through in the this journal. materialise my Scientific and
lab experiment Department of Medical personal Technical
on volunteers. Nutrition and journals project idea. Innovation.
For an example: Dietetics at recommended Without the
a 100g serving Kings College by doctors must information I
of boiled white London. He generally be wouldnt be
noodles has a GI qualified in good, therefore able to use
of 40. This Medicine in 1971 to publish such Glycaemic
method is and worked with medical Index into a
calculated by a David Jenkins findings the diet regime
standard method (who first doctors that is
where the food described the contributing effective.
will be given to Glycaemic must first be
the volunteer Index) at the legit and a
who has gone MRC professional in
through a night- Gastroenterology the field.
fast. Within Unit in London.
fifteen minutes His research
and a two hour programme has
intervals the test included studies
subjects blood on the effects of

25
are tested. The foods on blood
GI will depend lipids, and on
on how high the dietary variables
sugar spike the which alter
food can cause glycaemic
on the blood. To response in a
calculate the GI collaborative
there is no programme with
simpler, cheaper Gary Frost of
method to date. Imperial College
and
Hammersmith
Hospital London.

Appendix 2.0: Setting Goals

S.M.A.R.T. Goals Justification

Specific My product is a 30 Days Glycemic Index
based Diet. It is a 30 day-long diet
designed off the calculations of GI values
targeted to cater the subjects targeted
weight loss. The meals are will depict a
chosen cultures food i.e. Nasi Lemak
from a Malay culture.
Measurable 30x3 meals plus additional snacks will be
included in the diet plan for a span of 30
days. The value of each meal is also taken
into account. The final measurement of
success will be of the subjects weight
loss.
Attainable With a strict discipline in accordance to
the weight plan the subject can achieve
weight loss although the amount varies
from subject to subject.
Relevant The information I have attained are
relevant to the diet plan I will be
designing, this is because I require
trustworthy information in order to avoid

26
 unnecessary mistakes in the diet plan that
may affect the final outcome.
Time The whole process (orientation to final
submission) requires approx. 10 months.
Criterion A: 1
month starting
from 2nd week
of May to the
2nd week of
June.
- Criterion B: 2
month starting
from 2nd week
of May to the
2nd week of
August
(spanning over
the holidays for
updates).
- Criterion C and
D: 7 months
starting from
2nd week of
August to the
2nd week of
February.

27
28
Appendix 2.1: Product Specification
Specification
What will my product look like?
What material will I need?
What type of techniques will I be
using?
29
Justification
My product is a 30-day diet plan based
on the glycemic index count, the food
selection will be from the Malay ethnic
traditional food. It will be printed in 30
pages (three meals and side snacks on
each page for 1 day).
I will be needing Microsoft Word as
my wording software that will supply
me with the basics of fonts, colour,
sizes etc. to conduct my plan.
I will be using a lot of scientific
knowledge, a diet background, some
linguistic skills and mathematics to do
the GI count. I will also be needing
creative skills in order to create a
colourful and interesting diet so that the
individual would feel inspired to follow
the diet plan instead of dreading it.
What type of information will be
included in my work?
Will I need to consider any
copyright or intellectual property
issues?
Who are my audiences?
30
For the first page that will be the short
introduction to understanding what the
diet plan is for I will be inserting bits
of information from scientific journals
based on the study of Glycemic Index.
Aside from that the only information
derived from other works is the GI
value for each food.
Yes, for my work I will need to
consider these issues because my work
is based on the GI values that have
already been calculated by professional
such as scientists and diet experts.
My audience will consist of young
adults from age 16 to 21.
Appendix 2.2: Timeline

31
32
Appendix 2.3: Design Specification

Specification Characteristics Justification

Paper Size A4 Sized papers This size of paper is the most
suitable because it is the most
commonly used by everyone in
making books, journals, plans
etc. It is the most familiar and it
is very easy to be transported. It
is also easy for my use because
my printer is only able to print
A4 sized papers.
Paper Colour White I chose this because white is the
most standard colour. It is also
commonly used for
professional and scientific
purposes as it is often
associated with professional

33
 studies. Because my target
audience are young adults aged
16 to 21 whom are high school
and higher education students
and that this plan is a scientific
diet plan white is the most
appropriate. Aside from that,
white is easy to use since I will
be using standard black printing
ink therefore I would not have
to worry about the contrasting
of the print. By using white I
can also save money from
printing with colour that will
cost me a lot of money.
Font Type -Times New Roman -I chose this font because it is a
standard form for writing
scientific related studies and
product which is what my
-Edwardian Script ICT product is.

-This will be used for my

header because it is elegant and
attractive but also easy to be
read.
Font Colour Black I will be using black because it
is standard and easy to be read.
Also, since it contrasts perfectly
against white I will not have to
worry about the visual clarity of
my product. Black ink is also
the more cheap option as
compared to coloured ink
therefore I am able to save
more on my budget.
Font Size -32 for headings - Size 32 is suitable for the
headings because it is large and
differs from the content. Larger
and bolder fonts for headings
are also more attractive for the
-24 for sub-headings individual. Larger fonts also
appear as a statement.
- Size 24 is more suitable for
the sub-heading or minor
headings because it calls for
-12 for normal attention but not so much as the
title. Because it heads the
content the reader will find it
easier to peruse by the

34
 recognising the category (sub
heading).
- Size 12 is standard for
normal content in official
documents or scientific studies.
Thus, it is appropriate for me to
use this size for my normal
font.
Use of Italics - The use of italics in my work
will be solely to highlight
words that calls for attention or
words borrowed from non-
english languages.
Use of Bold - I will be applying bold to words
or sentences that requires
attention.
Number of pages Approx.. 31 50 pages With the additional front page
and the introductory there will
be an estimated number of 30
pages, each page for each day
of the diet. The additional
pages might amount to extra
pages in a day or if any extra
information that needs to be
added.

Appendix 2.4: Product criteria

Level
Criterion 1-2 3-4 5-6 7-8
Content Displays Displays Displays a Exhibits more
insufficient insufficient good amount than sufficient
information, information, of and a concise
incomplete GI complete GI information, amount of
count or count. neat diet information in
incorrect GI Exhibits a structures that relation to the
value in proper diet are easy to diet plan.
plan, neat follow and Structure of

35
 accordance to diet correct GI diet plan is easy
the food. structures values in to follow. GI
that are easy accordance to value in
to follow. the food. accordance to
Clear GI the food are
values. correct and
final GI value
are stated
correctly.
Organizatio The plan lacks The plan The plan is The plan is
n and organisation, displays little generally clearly well
structure meals are not organisation, well organised,
in order and some meals organised, consistently
the diet plan are in order easy to coherent and
lacks coherent while others follow, easy to follow.
structure. are still however still Proper spacing
Wordings are scattered or lacking in the is applied
not in neat not properly structure and throughout the
order and no matched. overall plan. printing of the
spacing are The overall Sufficient plan. The plan
used. diet plan spacing are is overall
consist of used but still complete.
some lacking in
structure. certain areas.
Wordings
are used
appropriatel
y but still
lacking
proper
spacing in
neat order.

36
Calculation Calculations Appropriate Calculations Demonstrates
are done calculations are done sufficient
simply without are done sufficiently, calculations
proper order, however food are with proper
repeating type with multiple correctly methods.
of foods mistakes. matched to its Calculations
consist of Consisting of GI value, are visibly and
differing GI inconsistent final total are clearly stated
counts and count of GI properly for easy
some food are values. Only added comprehension
without GI some total however with . Food
values. Total values are only minor consistently
values are correctly mistakes. matched to its
totalled calculated. proper value
incorrectly. while the final
total are
correctly
calculated
without any
mistakes.
Meals Each meal are Each meal Every meal Every meal
scattered, consists of contains contains
incomplete limited array complete complete
and displays of food but amount of amount of food
limited array are food in in
of food complete. corresponden correspondent
choices. Food Food choices t to the to the targeted
choices are are majority targeted final final GI value.
boring and unattractive GI value. Food choices
repeated too however are Food choices are interesting
frequently. not repeated are and are in a
Choice of food more than interesting wide variety.
are chosen only a few and are in a Food choices

37
 inappropriatel times. wide variety. often differ
y to the overall Choice of Food choices with only few
GI value. food are often differ repetitions. All
chosen with only few food choices
randomly repetitions. are appropriate
and fits the However, to the timing of
GI value. some food the meal.
choice might
not be
appropriate to
the timing of
the meal in a
day.

Appendix 3.0: Work process

Taking Action Date

-Process July August Septemb October Novemb Decembe
Breakdown er er r
1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4 1 2 3 4
Under Gathe
standi ring
ng Infor
Conce matio
pt n
from
Exper
t
Collec Interv
ting iewin
Infor g test
matio subje
n ct
Desig Findi
ning ng a
the patter
diet n
plan Jigsa
w

38
 Puzzl
e
Test Apply
run ing
the
diet
plan
After
effect
s
Docu Logic
mentat al
ion Steps
Gantt
Chart
Relati
on to
global
conte
xt
Targe
t
Audie
nce
Surve
y
Criter
ia
Modif
icatio
ns
Impro
veme
nt

Appendix 3.1: Product Criteria

Level
Criterion 1-2 3-4 5-6 7-8
(band)
Content Does not Displays little Displays Displays
display coherent sufficient detailed
scientific information. scientific scientific

39
 values and Lack of values that values that are
little or scientific are calculated
incoherent values. calculated accurately.
information. Calculations are accurately. Information
inaccurate. Clearly are conveyed
shows concisely and
attempt at a clearly.
concise
study of
information.
Organization The Plan is The Plan The Plan The Plan
and structure disorganised displays some displays displays clear
. organisation. clear and consistent
Work is Structure is organisation. organisation.
generally being Structure is Structure is
lacking of introduced but introduced solid and
structure and work is still but organisation of
does not overall not organisation work is
display any organised. of work is consistent
attempt of The plan might inconsistent. throughout the
effort. cause confusion The plan entire plan.
The plan is at certain areas. might cause The plan can be
incoherent. confusion at easily
certain areas. understood.
Scientific values No scientific Demonstrates a Demonstrate Demonstrated a
values are limited range of d a range of range of
included in scientific values appropriate appropriate
the entire at appropriate scientific scientific
plan. areas. values at values at
appropriate appropriate
areas so that areas so that
audience audience
understands understands

40
 what is being what is being
read. read.
Impact The diet plan The diet plan The diet plan The diet plan
is not does not show showed little succeeded in
effective any major effect improvemen improving the
according to on the weight of t on the subjects
the the test subject subjects weight and has
experiment but it does show weight but met the
done on the a little effect on still does not expected result
test subject. the meet the within the
improvement of expected given period.
the test subject result. Shows obvious
(e.g.: energy, Shows an improvements
mood). improvemen in the test
t of the test subject (e.g.:
subject (e.g.: energy, mood).
energy,
mood).
Impression The diet plan The diet plan The diet plan The diet plan
does not impresses the impresses impresses
impresses audience a little the audience attracts
and confuses but does not and does audience to try
the audience vary much vary some the plan. The
and does not difference difference plan appears to
vary any compared to compared to vary much
difference other marketed other difference to
compared to diet plans. marketed other marketed
other diet plans. diet plans.
marketed
diet plans.

41
Appendix 3.2: Designing the diet plan

For me to create the diet plan, I must first understand her food-intake behaviour. I
reviewed the gathered information and placed it into a simple table so that viewing will
be a lot easier. Then I tried to search for a pattern or a repetition in her food selection.
From here, I noticed that the subject in particular: has coffee during or as her breakfast,
frequently has popcorn and ice lemon tea as lunch or tea, has fried or BBQ chicken at any
meal of the day, has rice (in any form: fried, steamed or glutinous) in any meal of the day,
breakfast is the lightest meal in a day.

As the whole target of this experiment is to able the subject to lose weight without having
to feel suffocated or restricted off of his/her routine intake my designed diet plan would
have to mimic her daily food-intake to allow her to eat with ease and without worry and
most importantly: without feeling like she is being constricted off of many food. If my
diet plan fails to do so, it would only cause her stress and the temptation to break away
from the plan or even cheat.

Appendix 3.3: Designing the diet plan

Utilising my Science Journal the new glucose revolution third edition that provides
detailed GI values of each food and a scale table from the website
www.lowglycemicload.com/glycemic_table.html, I simply had to calculate the
subjects average GI weight in a day and design a diet plan that consists of relatively
similar food but with a lot less GI value per meal.
From my calculation of the test-subjects table the daily average of GI count is 319.14.
Now that I know how much is the average GI I can estimate the targeted value that I
would have to have in order to create the plan. Since her average value is 319.14 I
decided to have a target of 250 GI count per day ( 10).

During this process, I collaborated with Dr. Zawawi and the test subject twice to fully
understand what needs to be done in order to achieve optimum results and to avoid
possible errors.

Hence, with everything I need is complete I can now start to create my plan. During my
creation, there were four things that I kept noted in my mind: The daily total GI count
should not exceed a maximum of 250 (although 260 is still acceptable), I must frequently
include coffee during breakfast, popcorn for lunch and Ice lemon tea for any meal of the
day, on Saturdays I must provide two options for breakfast (roti canai and another option)
and at least one meal in a day must contain a heavy carbohydrate (Basmathi rice/ fries/
mashed potato).

42
 Keeping the test-subjects food-intake table, I tried to mimic the food that she had (i.e.:
Quarter chicken from Nandos would be replaced to 1 Breast and 1 Drumstick from
Nandos). Although the GI count would not vary in a huge difference, the selection is
healthier while having slightly lower GI. The taste would be quite similar that the test
subject is still able to enjoy her meal.

By mimicking, I simply had to choose the food from the list provided by journal and
website. I can easily choose and place it in my diet plan as I am able to calculate the GI
count that the food contains so that the final total would fall under the maximum 250.

Appendix 3.4: Test Run

Once the diet plan was ready, I handed a copy to the test subject via email. She kept me
posted frequently (how she was feeling, did she feel any effect, did she feel like quitting
the plan, if I should change any food). Aside from extract input she also attached pictures
of food that she had eaten in replacement of the food from the diet plan. I had anticipated
for this to happen which was why the maximum GI count I used for the plan was 250 so
that there would still be 50 count left to spare in case of emergency.
Among her frequent comments was: I dont feel any changes, I like how the plan doesnt
make me feel hungry like other plans, following the plan is effortless, people said I was in
a happier mood (perhaps it was a side effect from knowing that Im losing weight but still
feeling full and enjoying the food I like to eat). I was quite glad to receive majority of
good comments. However, to tackle her doubts I only had to say with time will come the
difference; she believed my words and continued on with the plan for a period of 2
weeks continuously.

Appendix 3.5: Results

After 14 days, she gave me her final feedback and reported that she had lost 1.4kg. She
commented that she was astonished and quite impressed with the results: she had dropped
from 115kg to 113.6kg in 2 weeks. This is a rare phenomenon in her case as she reports
my weight either goes up or it stays the same. It never goes down. She was also
reportedly sceptical about the whole diet plan.
Throughout the whole process, she has not committed any workout or exercise. Her
lifestyle remained the same yet she experienced a lost on weight.

43
Other Mind maps

44
45
46