12 TIPS TO TRICK YOUR BODY INTO LOSING WEIGHT

The Personalized Diet is based on the principle that keeping your blood sugar levels stable and avoiding sharp spikes — rather than counting calories — can prevent weight gain. here are some tricks to try...

1. VARY CARBOHYDRATES

TRY sultanas in your porridge to sweeten it instead of sugar or honey, or drink coffee instead of orange juice. And switch grains for legumes — try swapping pasta for mashed butter beans or rice for lentils.

2. REDUCE PORTIONS

THE size of the meal could be causing the spike, not the food item itself.

3. INCREASE FIBRE

ISRAELI researchers Dr Elan Segal and Dr Elan Elinav say this can lower blood sugar responses the next day.

4. SWITCH FRUIT

DIFFERENT types of fruit may have different effects on your blood sugar. Use fresh instead of dried, or berries instead of supersweet melon or pineapple.

5. SWAP JUICES

FRESHLY squeezed juice may have less of an impact on your blood sugar — or try grapefruit or tomato instead of orange.

6. DRINK MORE

WATER with a meal may lower blood sugar reactions.

7. GO FULL FAT

THE more fat removed from milk, the more concentrated the natural milk sugar (lactose), making skimmed milk the most ‘sugary’.

8. ADD FAT TO A MEAL

BUTTER, cheese, nuts, eggs and mayonnaise can all help bring down blood sugar response.

9. DITCH SWEETENERS

PRESERVATIVES, colourings and additives including artificial sweeteners can spike blood sugar in many people.

10. GET PLENTY OF SLEEP

YOUR blood sugar response to the same food can vary according to how much sleep you’ve had, according to Dr Segal and Dr Elinav. Getting enough sleep can lower postmeal blood sugar responses.

11. THE EXERCISE EFFECT

THIS can lower blood sugar levels in many people either immediately or after 24 hours.

12. AVOID HORMONE TRAP

WOMEN might notice more spikes during menstruation, so either reduce carbs or increase fat to keep levels low.