Getting Started and Stay on Track
Choosing to change your diet and lifestyle doesn’t just improve your health; it also changes your life. Even so, it can be a challenge to get started, and hard to stay on track. The keys to success are effective planning — and developing self-belief.
To be successful, you need to plan ahead and set goals, to give yourself time to prepare, both mentally and practically, for your lifestyle change. Deciding in advance what you are going to do and what you want to achieve will build your enthusiasm and help you to commit to the diet, to see off the temptation to stray beforeyou get started.
The most important tip of all is: Believe you can succeed. Your self-belief and the way you talk to yourself will influence your ability to stay the course. Supporting each personal ‘wish’ with a positive programme of action will help you to maintain momentum.
Never Skip Breakfast
Whatever you do, don’t skip breakfast. Starting the day with your blood sugar levels under control is important for success during the rest of the day. When you first wake up your blood sugar levels are low because it has been several hours since you last ate. Opting for quick energy boosts in the form of sugary snacks, croissantsor stimulants, such as tea, coffee, chocolate or cigarettes, will lead to blood sugar lows soon afterwards.
Plan ahead to eat protein with carbohydrate at every meal to slow down the release of sugar. Toast with jam is a bad idea because it
is a pure carbohydrate combination, high in sugar and with very high GL. Add protein from eggs instead.
Snacks are Essentials
Snacks are vital on the low-GL diet. The old adage of not eating between meals is turned on its head. For the diet to succeed it is essential to keep your blood sugar even, with no peaks or troughs during the day. Eating two 5 GL ‘top up’ snacks during the day maintains your blood sugar level; that means, for example, you will be able to avoid the temptation of a sugary snack beforeyour evening meal.
Easy ideas for fast and nutritious snacks. Plan to carry a supply of oat cakes and/or seeds with you to avoid eating biscuits, crisps or other unhealthy options.
Food on the Move
If low-GL choices are likely to be a challenge at lunchtime,the situation is best solved by preparing your own food in advance. Make up your salads and snacks, and then store and transport them in storage containers - it is a better value option as well asa healthier one!
Eating out is easy if you plan ahead and decide in advance what you can and can’t eat. However, it is a minefield if you leavethings to chance.
“I have had a problem with my weight for 20 years, ever since the birth of my first baby really. Over that time I have been on every diet available, losing some weight unbearably slowly, then putting it back when I could go hungry no longer …And then I found the Holford Low-GL Diet and lost 221b (10kg) in two months …Why did no one ever tell me before? This is not a difficult way to eat, and I don’t feet starving hungry at all. My body feels balanced for the first time. Weight Loss: 221b (10kg) in two months SW”
Success tips
Write down your goats and the timeframe you have set yourself, and put it in a prominent position where you will notice it and can add progress notes to it every day.
Stock up with low-GL foods and drinks in advance (at work as well as at home), so that you can make starting and staying on the diet as easy as possible.
Make a conscious decision to try new foods. All recipe ingredients are readily available in your local health-food shop, supermarketor a good greengrocer.
Remove all high-GL temptations from your fridge and your cupboards. (If your family is likely to be eating in a different way to you, allocate a cupboard or storage area for your foods.)
Use the store cupboard guidelines to stock up on staple foods and make shopping lists for recipe ingredients rather than leaving things to chance.
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