• Eat fewer calories without feeling hungry

Eat foods that make you feel full for longer allowing you to eat fewer calories without feeling hungry.

These foods are called Low GI foods. GI stands for Glycaemic Index. The Glycaemic Index (GI) is a ranking of foods based on their overall effect on blood glucose levels. Slowly absorbed foods have a low GI rating, whilst foods that are more quickly absorbed will have a higher rating.

Swap these High GI foods for Low GI foods packed with slow-releasing energy which keeps you fuller for longer, helps manage weight and stabilize energy levels. It’s easy!

Breakfast cereals

Swap cornflakes (High GI) or Special K (Medium GI) for All Bran or natural muesli (both Low GI).

Bread

Swap white bread (High GI) or a croissant (Medium GI) for whole wheat bread or soya and linseed bread (both Low GI).

Vegetables

Swap parsnips (High GI) or beetroot (Medium GI) for frozen peas or broccoli (both Low GI).
Note: Most vegetables are Low GI including mushrooms, carrots, cauliflower. Make them the biggest part of your meal.

Fruit

Swap dates (High GI) or bananas (Medium GI) for prunes or apples (both Low GI).
Note: Many fruits are Low GI including grapes, strawberries and oranges.

Snacks and sweet foods

Swap rice cakes (High GI) or digestive biscuits (Medium GI) for a nut and seed muesli bar or oatmeal crackers (both Low GI).
Note: There are many delicious snacks you can have between meals that will not pile on the pounds including, nuts (unsalted) and raisins, sponge cake, milk chocolate, corn chips and jam, if eaten in moderation.

Staples

Swap French fries (High GI) or Basmati rice (Medium GI) for whole wheat pasta, brown rice, or if you must have white rice make sure it’s white long grain rice (all Low GI).

Dairy

Swap ice cream (Medium GI) for frozen or fruit yoghurt (artificial or natural).
Note: No dairy products are High GI and are a very important part of a healthy, balanced diet. If you want a treat have ice-cream or chocolate milk but keep your portions a sensible size.

Legumes (beans)

Swap baked beans (Medium GI) for lentils (green or red) or canned kidney beans, butter beans or chick peas (all Low GI).
Note: No legumes are High GI and are a great addition to lunches and evening meals.

Eating a Low GI diet or incorporating elements of a Low GI diet into your existing diet will only help weight loss if you control your portion sizes.