Obese Britain 2015.pdf

PROMOTION
Photograph: iStock
Make sure you eat breakfast every day, but be aware of
hidden sugars in cereals e.g special k with fruit has 11g of
sugar for a 30g bowl. Try to eat natural yoghurts, but not
natural set yoghurt which has more sugars in. Do not drink
probiotic drinks as these contain 9.2g of sugar per 65ml shot.
Cut out as much processed food as you can and try to cook
fresh healthy meals. Increase your protein portions, which
will help dampen sugar cravings, as protein stimulates the
release of glucagon, a fat burning hormone that maintains
stable blood glucose levels and releases stored fat so it can
be burned for energy.
Sugar in fruit is naturally occurring fructose, so only eat 2/3
pieces of fruit a day, and eat the whole fruit to include vitamins,
minerals and fibre. Eat enough healthy fats to help maintain
your energy levels and absorb vitamins. Always choose low
GI carbohydrates which release their sugars slowly and last
longer. Wholegrain fibre rich and low starch foods such as
bean, pulses colourful vegetables, brown pasta, brown rice.
You must stay hydrated by drinking fresh water, as drinking
water helps fill you up when a sugar cravings strike. Be aware
that vitamin water has 23g of added fructose and cane sugar
per 500ml. Remember that caffeine makes sugar withdrawal
worse, so keep coffee and carbonated drinks to a minimum.
Regular exercise will help stabilize your blood sugar
levels. Moderate exercise 3-5 times a week improves insulin
response, so your body can deal with blood sugar highs
when they occur.
When you exercise your energy levels increase, reducing
your need to reach for sugar and caffeine. However,
strenuous exercise on the other hand can cause your body
to release more glucose to fuel your muscles, which raises
blood sugar levels temporarily. So after you have worked out
avoid the call for sugary-laden sports recovery drinks or high
sugar cereal bars and try coconut water, berries and nuts
instead. Make sure your next meal is a mixture of good low
GI carbohydrates and protein so you replace your energy
and repair the muscles.
Keep your alcohol intake under control and remember
there is no nutritional value in alcohol. Wine has a lot of
sugar and so does beer.
Finally, sleep is vital for balancing hormones and ensures
your brain produces enough serotonin to boost your mood
and suppress your appetite. So get enough rest and sleep.
ABOUT THE AUTHOR
Sara Taylor
Sara is a Personal Trainer, Hormone
Rebalancing Coach & Holistic Health
Nutrition Practitioner. She is passionate
about teaching positive lifestyle changes
to achieve optimum health.
www.sk-lifefitness.co.uk
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