EAT TO BEAT DIABETES

whole family adopted the low-carb lifestyle because they noticed they felt and looked better eating this way, but we didn’t force it on anyone.

Don’t let your low-carb regimen be sabotaged because you’re eating out or socialising — important activities that are good for well-being. The last thing we want is for you to avoid them because they might seem too difficult.

We’ll go into more detail about eating out in restaurants tomorrow, but if you are going to someone else’s house, tell your hosts what you are doing before you go and offer to take low-carb friendly offerings such as a cured meat plate, nuts, strawberries and cream, or a recipe from our book — The Diabetes Weight-loss Cookbook.

EIGHT TIPS TO MOTIVATE YOU TO GET STARTED

Here is the advice Jen used to help my patients stay on track. We hope it helps you.

FOCUS on your motivation. Think about why you want to change the way you eat. Do you want to come off medication, for instance, regain your energy or get fit for a hobby or activity?

Focus on how much better your life would be with those changes.

We ALL overestimate willpower! For most of us, it wanes after a few weeks when the novelty has worn off. This makes us susceptible to lapsing when we are tired or stressed. So clear cupboards of foods you don’t want to eat.

If you do need to keep starchy foods for other family members, put them on another shelf and buy portion-sized packages such as one-person bags of microwaveable rice. This way you won’t be tempted to ‘have a bit’ if cooking for someone else.

SUGAr and carbohydrates are ‘feelgood’ due to the effect they have on the brain, causing the release of endorphins — hormones that produce feelings of happiness and contentment.

Be aware of this and try to find nonfood ways of boosting your mood. Take a walk, download your favourite TV box-set, or take up a hobby to distract you. Make these treats part of your week so you can look forward to them.

KeeP motivated by swapping ideas with others on the same mission. One good online community is d iabetes.

co.uk/forum and click on the low-carb diet forum.

BreAK up big goals into little ones. You may have a certain weight goal, but this can take time, so keep up your enthusiasm by celebrating smaller milestones; whether it’s a week without biscuits, an encouraging blood sugar reading, or a few pounds fewer on the scales.

ACCePT that you will make mistakes. From time to time, you will eat the wrong things. The important thing is to pick yourself up and get back on to your low-carb diet the next day. Many of us learn from our mistakes. Ask yourself how you would handle things differently next time?

Be HONeST with yourself. Are you struggling more than you expected to make changes to your diet? Sugar is a highly addictive substance and you could actually be a sugar addict. If you are, it’s best to face up to this: you’ll find it much easier in the long run. We’ll examine sugar and carb addiction in more detail in tomorrow’s Daily Mail and offer tips.

FIND your own formula. The long-term goal is to eat less often, snack less and eat real foods, but you will have to find the best way to adapt this to fit with your lifestyle.

So, for instance, you may at first need to schedule in a mid-afternoon snack. Find what works for you.