Sugar Addicts’ Diet. Nicki Waterman

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СКАЧАТЬ 10.30 am Haven’t Eaten Dizzy, Weak Edgy! 11.15 am Pick ‘n’ mix (two handfulls) Full of Energy Happy 11.30 pm Tired Edgy, A bit sad 1 pm Half a cheese Sandwich and cup of tea Hungry, then full and bloated A bit low (don’t like being bloated) Didn’t have time for proper lunch 2 pm more Pick ‘n’ mix Hunger pangs beginning Happy 2.15 pm Lacking Energy, headachey Low Doing a Workout 3.30 pm Cup of tea Packet of crisps Kit-Kat Hungry then full (but hungry again half an hour late Grumpy! 7.30 pm Salmon Steak, new potatoes, courgettes Yoghurt with fruit Light-headed then properly full for the first time today Contented First proper meal for almost 12 hours 9.30 pm Bowl of porridge with sultanas Peckish but not with a rumbling tummy! Still feeling happy

      Nicki’s Diary: How She Used to Eat

      Here’s an example of Nicki’s food diary to help you see how it might look. You’ll notice that in some boxes she puts just one word and in others she puts more. This is down to personal choice – do what you think will help you most.

      The times listed reflect Nicki’s routine at the time. Yours might be different – for example, you might have breakfast at 6am or perhaps you don’t have it at all! If you skip a meal, you should still write it in because it will provide you with important information about how this makes you feel physically and emotionally. Don’t forget to put the date at the top of each diary day. And if you’re feeling lazy and are tempted to let the whole diary thing slip, remember this: weight management experts say that people who don’t keep a regular food diary don’t tend to lose weight. One study found that heavier women were also more likely to under-report their daily food intake than those who were lean, so if you’re reading this book to lose weight, the diary will help you stop kidding yourself about how much you’re eating!

      From this we can see:

      • When Nicki didn’t eat, she felt dizzy, weak and edgy.

      • When she ate something really sugary, like pick ’n’ mix, she felt happy and full of energy. But just 15 minutes later, she felt tired, edgy and a bit sad (as soon as the sugar ‘high’ has worn off).

      • When she didn’t eat a proper lunch, she needed another sugar lift within an hour, suggesting that her blood sugar levels were low. The result? She went for the sweets again.

      • When she grabbed a lunch, it didn’t satisfy her for long and she ended up having crisps and chocolate to stave off her hunger mid-afternoon.

      • It was only following a proper meal at 7.30pm that she felt ‘contented’ – and continued to feel happy a couple of hours later.

      • We could also see that she wasn’t eating enough fruit and veg.

      • On a more positive note, she was getting some exercise, wasn’t watching hours of telly and wasn’t having fizzy drinks.

      This was Nicki’s eating regime before she started the Sugar Addicts’ Diet. By looking at this diary, Nicki was able to see exactly how the foods she ate affected her physically and emotionally. By filling in your own diary, you can do the same. You don’t have to do it forever, but try to keep it going for at least the 21 days of the plan.

      Nicki says, ‘I’ve eaten like this for years, and until I wrote it down, I had no idea of how food could affect how I felt. Now I can see how certain foods affect me – for good and for bad – I can decide what to go for and what to avoid. I hate feeling ‘low’, ‘edgy’, ‘grumpy’ and all those other negative words. I only ever want to put positive words in the diary!’

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       Why Do I Need to Break My Addiction?

      So you’re addicted to sugar – what’s the problem with that? Well, for starters, if you’re reading a book with the word ‘diet’ in the title, it’s likely you’re carrying an extra pound or two. In other words, you need to lose some weight. For many people, this is their first reason for wanting to overcome their love of sugar. There is a range of other medical conditions that are aggravated or even caused by eating too much sugar. The sugar industry disputes this and, to be fair, we’ll tell you what they say so you can make your own mind up. We think the facts speak for themselves but it’s up to you to decide whether you think the pursuit of giving up sugar is a worthwhile one.

      OVERWEIGHT AND OBESITY

      • Nearly two-thirds of men and over half of all women in the UK are now overweight

      • One in five of us is obese – at least 2–3 stones overweight

      • Two-thirds of adults over 45 are overweight or obese

      • Almost 1 in 10 6-year-olds and almost 1 in 6 15-year-olds is obese

      • Obesity is linked to around 30,000 deaths a year through heart disease, strokes and diabetes

      As you can see, obesity is a huge problem in the UK, and it’s on the increase all over the world. The level of obesity has gone up three times in the past 20 years, and it’s still rising. At this rate, one in four adults will be obese by 2010 and one in three by 2020. Just imagine it – as you sit with two of your friends or family members, one of you will be not just overweight but obese.

      But excess weight doesn’t just mean not being able to fit into the clothes you want – it can seriously affect your health, too. Among other things, it puts us at greater risk of diabetes, osteoarthritis, high blood pressure, coronary heart disease, stroke and some cancers. In fact, recent reports suggest that obesity may soon overtake cigarette СКАЧАТЬ