The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss. Nigel Denby

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       Enjoy your food – if you don’t like it, don’t eat it!

       Eat regularly – every 4 hours is a good guide. Don’t skip meals or snacks – you are almost certain to pay for it by overeating or making poor food choices later.

       Eat a good variety of foods – try new things – there are so many fabulous foods out there!

       Get ‘slow-carb savvy’ and learn to swap high-GL foods for low-GL ones (see page 80).

       Keep hydrated – remember to get 1 1/2–2 litres of fluid a day.

       Try to avoid food with added sugar, glucose, glucose syrups and high fructose corn syrups (not to be confused with fructose). Get your sweetness from fruits and the occasional piece of high-cocoa dark chocolate (70 per cent or more cocoa). Sweeten recipes with natural agave syrup or fructose.

       A lapse is just a lapse, don’t turn it into a relapse!

       Eat every 4 hours

       5-a-day fruit and veg

       Avoid added sugar

       Avoid added salt

       Minimum 1 1/2 litres of fluid a day

       Eat at least one portion of oily fish a week

       Eat a good variety of protein foods

       Cut right down on the booze!

       Keep a batch of muesli made up for when you are in a hurry.

       Not very hungry? Have a smoothie – a great way of getting some fruit and dairy portions into the day.

       Have a small glass of fruit juice topped up with water if you’re struggling with getting your 5-a-day fruit and veg.

       How about some good old-fashioned porridge?

       Choose something yoghurt based – a small portion of yoghurt is 1 of your 3 daily dairy portions for healthy bones.

       Got a bit more time to spare today? Treat yourself to a healthy cooked breakfast (see page 142).

       Feeling decadent? Smoked salmon counts as a portion of heart-friendly oily fish. How about a lazy breakfast of smoked salmon, eggs and rye toast? (See page 165.)

       Keep forgetting to have your snacks? Use your mobile, palm pilot or email to send yourself a reminder.

       After a lighter breakfast, a more substantial snack like a couple of oat cakes and some houmous or smoked fish paté will fit the bill.

       Some crudités and a yoghurt or houmous dip will count as 1 of your 5 fruit and veg for the day.

       Got a craving for something sweet? Try 4–5 dried apricots.

       Next time you go to the loo check the colour of your urine – if it’s darker than straw, you are not drinking enough water.

       If you miss your snack, you are far more likely to end up in the biscuit barrel or at the vending machine.

       Hey! Don’t forget you can eat chocolate! Choose a small portion (2 squares) of dark chocolate with 70% or more cocoa solids.

       Mixed toasted seeds are delicious and nutritious!

       How about chickpea salad (page 216) to get 1 of your 3 portions of pulses a week?

       If you’re going for something with pasta, remember cooking it al dente helps keep the GL lower.

       Don’t forget, you don’t need to add salt to your food. Use the guide to using herbs and spices in Chapter 5.

       Sandwich on the run? Make it an open one to keep the GL low.

       Never made your own soup? Try our recipe for ‘No-fuss Lentil Soup’ (page 130) – it’s quick to prepare and tastes divine!

       Friends coming round for lunch? Why not whip up a healthy low-GL soup such as the fennel soup on page 124?

       Family roast? No problem, check out our recipes on pages 192–5.

       A matchbox-sized piece of cheese counts as 1 of your 3 portions of dairy foods a day.

       Keep a bowl of fruit on your desk – if it’s under your nose you’re more likely to eat it!

       30g of unsalted nuts has been shown to reduce hunger later in the day.

       Guacamole makes another great topping on an oatcake or rye cracker, and counts as another portion of veg.

       Cottage cheese is a great dairy source СКАЧАТЬ