Delicious dishes to transform your life

WELCOME to a diabetes-free life. Over these pages you’ll find a raft of mouthwatering recipes that will make sticking to the Definitive Diabetes Diet 800 calorie-a-day plan not only easy, but a pleasure.

Meals are made using easy to source, fresh ingredients, similar to the ones you’d find in the typical Mediterranean diet packed with vegetables, pulses, whole grans, lean fish and a little poultry, dairy, nuts, olive oil.

Starchy carbohydrates like potatoes and bread are out as they’re high calorie, however they can be built back in – in moderation – once you’ve finished the diet phase.

Any questions about The Definitive Diabetes Diet? Hopefully we answer them here…

What if I’m still hungry at the end of the day?

YOU will be hungry to begin with. But our study suggested this only lasts a week or so, while the body adjusts. It’s important to recognise that the sensation of hunger is a sign the diet is working, not a signal to eat.

How can I stave off hunger?

DRINK at least one to two litres of water a day to keep your appetite at bay. Make sure you chew slowly, so you take longer to finish a meal. And make sure your plate has enough protein on it, including eggs, fish, tofu, beans and legumes, chicken, pork and prawns, which will help you stay fuller for longer.

What about treats?

YOU are embarking on this strict diet because you don’t want to live with type 2 diabetes. You are trying to transform your life. There will be days where the diet feels easier than others, but if you stray from the diet for a ‘treat’, you will not be maintaining good food choices and won’t reach your goal.

What can I eat to fill me up?

NON-starchy vegetables are a good way to bulk out your plate without piling on the calories. Think about broccoli, cauliflower, carrots, cabbage, spinach and lettuce. Avoid potatoes, turnips, swede and beetroot.

Can I snack?

YES. Carrot and celery sticks are a good option, or a handful of nuts (but not too many as they’re high calorie). Avoid snacking on fruit, particularly dried fruit, which has more sugar than vegetables.

What about cheese?

STICK to lower-fat varieties such as feta, goat’s cheese, halloumi and mozzarella.

Can I drink alcohol?

ALCOHOL is high in calories, so off-limits during the 800-calorie-a-day phase. When you’re eating normally again, choose healthier options such as low-cal beer or gin and slimline tonic instead of a pint.