Easy- to- follow diet plan to beat diabetes

In part two of our exclusive new plan, we reveal how to quit emotional eating, change your relationship with food and learn how to eat mindfully. Plus, there are delicious recipes to try

Yesterday we introduced an exclusive new weight- loss plan that aims to transform your relationship with food and help you drop the extra pounds that put health at risk.

Being overweight can increase your chance of becoming prediabetic or even developing type 2 diabetes, a condition that is a known risk factor when people are suffering Covid- 19.

Research has shown that carrying extra weight, especially around your middle, increases your chance of developing type 2 diabetes. But losing just five per cent of your body weight can be enough to bring you into a healthier zone.

We’ve teamed up with NHSbacked weight loss app Second Nature to bring you an easy- tofollow plan with no calorie counting and no need to deprive yourself of your favourite foods. Simply by eating protein- rich, lower carbohydrate meals, and being mindful as you eat, you can prevent blood sugar spikes and lose weight – either reversing or reducing your risk of developing type 2 diabetes.

Here are some exclusive recipes from the new plan for you to try.

SWEETCORN FRITTERS SERVES TWO

40g fine porridge oats

½ tsp ground paprika

½ tsp dried thyme ( optional) 198g tinned corn, drained

3 small eggs

40g cheddar cheese, grated

1 tbsp extra virgin olive oil 1

Add all the ingredients except oil to a large bowl and mix well. Store in the fridge for 15 minutes or overnight.

2

Form the mixture into fritters. Fry the fritters in the oil in batches for two to three minutes each side. 3

Serve with poached eggs, spinach and roast tomatoes.

CHICKEN FAJITA BAKE SERVES TWO

2 tbsp extra virgin olive oil 300g chicken breast or thigh, sliced

1 large onion, sliced 2 large red peppers, sliced ½ tsp chilli powder

1 tsp ground paprika

½ tsp ground cumin

¼ tsp ground cayenne pepper ( optional)

40g cheddar cheese, grated

1 handful fresh coriander leaves, roughly chopped 30ml sour cream

2 little gem lettuce heads 1 lime, cut into wedges

1 Preheat oven to 200° C/ 180° C fan/ gas 6.

2 Heat 1 tbsp of oil in a frying pan, over a medium heat. Cook the chicken and set aside.

3 Add remaining 1 tbsp oil to the same pan, and fry the onion and peppers for six to eight minutes until lightly coloured and soft.

4 Return chicken to the pan, add the spices and season. Stir well.

5 Transfer chicken mixture to an oven- proof dish, and sprinkle it with cheese. Bake for 10mins.

6 Serve in lettuce leaves with sour cream, coriander and lime wedges.