7 STEPS TO FEWER CARBS

Here is a summary of the principles of low-carb eating. These are designed for those with a substantial amount of weight to lose or with type 2 diabetes. However we can all benefit from reducing our carb intake, particularly if you have a family history of diabetes, a bit of middle-aged spread or mildly raised blood pressure.

1. Reduce or eliminate sugar and starchy carbohydrate foods. These include breakfast cereals, bread, pasta, white potatoes, rice, couscous, crackers, oats, oat cakes, rice cakes, cakes, biscuits, sweets, milk chocolate, fruit juice, fizzy drinks and cordials.

2. Load up with non-starchy and salad vegetables at each meal.

Eat most root vegetables sparingly, though celeriac and radishes are both good low-carb options.

3. Eat good fats. Include oily fish, olive oil, coconut oil, avocado and animal fats; they’re good for your metabolism and for helping you feel full. Add nuts and cheese in moderation only – although they’re nutritious and tasty they are also highly calorific.

4. Opt for fruit that is naturally low in sugar. This includes berries, apples and pears. Try to avoid highsugar tropical fruit such as bananas, mangoes and pineapples.

5. Eat some form of protein at every meal. It’s essential for all your body’s repair mechanisms and helps you feel fuller for longer.

6. Stop snacking. Fasting between meals and overnight really helps to improve insulin resistance. Aim for three good meals a day and then stop. 7. Drink 2 litres of water a day.