GABRIELA’S FIVE WEIGHT-LOSS GOLDEN RULES

Irish Daily Mail - YOU - - COVER STORY -

1 AVOID DRINK­ING COF­FEE ON AN EMPTY STOM­ACH

‘En­joy your daily cof­fee or two, but never on an empty stom­ach. Caf­feine prompts the re­lease of glu­cose from the liver. This causes a spike in

blood sugar, and crav­ings fol­low – even though you didn’t eat any­thing sug­ary,’ says Gabriela. Pair that cof­fee with a high-pro­tein

break­fast or snack, such as greek yo­gurt.

2 DITCH LOW-FAT

Make sure that yo­gurt is full-fat – low-fat foods are a false econ­omy. Low-fat ver­sions are not as fill­ing and may have fewer calo­ries, but of­ten re­place these with sugar or sweet­en­ers. The orig­i­nal whole­food is

al­ways best, says Gabriela.

3 EAT CHEESE BE­FORE DESSERT

Some­thing full of pro­tein – and flavour – will

fill you up in a way some­thing sweet sim­ply can’t, says Gabriela. ‘So eat a piece of cheese be­fore some­thing sweet. The pro­tein pro­motes sati­ety and will stem the urge to overeat the sweet stuff. I also love to drink a salty hot broth after my din­ner on fast days – it has per­haps 20 calo­ries in it but is

tasty, warm­ing and fill­ing.’

4 CHOOSE THE CHEWIEST FOOD

Eat lots of fi­brous veg­eta­bles. Fi­bre fills you up, and is im­por­tant for di­ges­tion and your gut mi­cro­biota – the ‘good bac­te­ria’ in your gut, which re­search shows may be linked to weight. ‘Eat more veg and choose the high-fi­bre ones – es­pe­cially cru­cif­er­ous veg­eta­bles such as broc­coli, which are also good for liver health. And eat whole

fruits over smooth­ies or juice,’ says Gabriela. Not only is it more sat­is­fy­ing, whole fruit is ab­sorbed more slowly in the gut so you don’t get as high a spike in blood sugar.

5 DON’T SKIP CEL­E­BRA­TIONS

‘If my pa­tients come to me be­fore Christ­mas or a big hol­i­day I al­most al­ways tell them, “Stop, don’t worry about what you are eat­ing for a cou­ple of weeks, have a nice time with your fam­ily. Come back to the plan after­wards, it will still be there,”’ says Gabriela. ‘You can’t be too ob­ses­sive. It’s very nor­mal to dip in and out. It’s very nor­mal to gain one or two ki­los.

But with these prin­ci­ples I’m giv­ing you the power to re­bal­ance your body again

when you want to.’

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