Your goal in following a GI Diet is to reduce your appetite and your blood sugar level. In fact the two go together because eating high GI foods produces a high blood sugar level, which is overcorrected by your body’s production of insulin, and then hunger pangs ensue. So here are some tips to help you on your way.

The Major Issue

You will need to find a substitute for high GI foods (such as white bread, biscuits, potatoes). This is similar to the problem facing alcoholics when they give up alcohol: a food substitute must be found. In their case, copious sweet fizzy drinks fit the bill. In your case you will probably be looking for oat products (such as porridge) and beans and pulses. You may be tempted to increase your fat and meat consumption, but most nutritionists would deprecate this as leading to other problems.

Dealing with cravings.

I tried for years to give up smoking, and finally cracked it when I hit upon the idea of saying to myself (at times of temptation) “I’d love a cigarette just now, but unfortunately I don’t smoke any more”. It works for forbidden foods too.

Sugar and Milk in drinks.

A quick short cut is to use sweeteners and whiteners, and to have low calorie drinks. I personally think this is a cop out. If you get used to unsweetened drinks its much more easy to refuse other sweetened foods. It takes a little while to achieve, but a slow and relentless reduction usually works. Tea is particularly difficult, so try changing to China Tea. Your teeth will benefit !

Don’t rest after meals.

A low GI diet will make you less somnolent after meals anyway, but it is important to resist the post-lunch nap. Instantly resuming your day will curtail the rise in blood sugar. Take a rest mid-afternoon if you need to.

Eat between meals.

Low GI foods only – oatcakes, most fruit, some dried fruits, nuts etc.. Small amounts will make your blood sugar decline less, and you not be tempted to overcompensate at your next meal.

Cutting Down on Alcohol and Thirst

Well, I suppose you should, but I find it difficult (living in France) and so may you. The cardinal rule is never to drink for thirst – always drink water before you take any alcoholic drink. Thirst may also may you want nibble at food. Always try to drink water instead, and you may find that that was what you needed in the first.

Food Presentation.

Starting with unfamiliar foods (remember you are supposed to changing the habits of a lifetime) is easier if you improve their presentation. I find the traditional English salad (which is some whole tomatoes, and coarsely cut cucumber hidden in a bed of lettuce) very unpalatable and go to some lengths to make salads attractive and easy to eat (Sliced tomatoes, grated carrot, halved hard boiled eggs, and so on. At breakfast peeled oranges, and quartered apples served with porridge royale (porridge with mixed seeds and some dried fruit).

If you give up, or backslide, or get tempted then START AGAIN. Practice makes perfect

The author writes about health issues at www.gi-diets-for-all.com which explores the GI Diet, diabetic issues and blood sugar levels.