The last thing we want is for you to avoid them because they might seem too difficult. We found that over time, our 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.ĭon’t let your low-carb regimen be sabotaged because you’re eating out or socialising - important activities that are good for well-being. Bolognese) then serving yours with green beans and theirs with pasta. Make your life easier if you have a family where not everyone is low-carb by cooking the same meal for everyone (e.g. Again, if you start gaining weight it’s worth looking honestly at what you are eating. Sweeteners can have a similar effect, encouraging us to overeat and perpetuating cravings for sweet things.Ī phenomenon Jen and I have observed is where people are very successful initially and then stall as they become less strict about certain foods, such as cereals or bread, gradually slipping back into their old habits. Some nuts, such as cashews, can be the same.įor others, cheese is the culprit - it’s very high in calories, so it can easily sabotage your weight-loss efforts. For example, peanut butter is suitable for a low-carb diet, but for some people (like my wife Jen, an NHS consultant clinical health psychologist) it’s incredibly moreish, so it’s better to avoid it. The best long-term strategy here is to give up those foods completely. Pictured is Dr David UnwinĪnother key point, especially if you are trying to lose weight, is to be honest about the foods you find hard to eat in moderation. Also, try to vary your meals so that you don’t get bored of eating the same things every day and are tempted to go off the rails.Ī few months ago a 66-year-old patient of mine lost 11lb (5kg) in just seven days. I found that my weight loss stalled a few years ago - giving up breakfasts got me back on track. Not losing weight? Perhaps cut out snacks and eat less often or reduce your portion size. People who need to be strictly low-carb will want to limit their intake, which includes starchy veg, such as sweet potato, to just 50g a day those who are lean and healthy with an active lifestyle can go up to 130g - a slice of brown bread has about 12g of carbs. Pictured is Giancarlo and Katie Caldesiįeedback like this is important so that you can really notice what works - and what may need to change further.īlood sugar levels still high? Reduce the grams of carbohydrate a bit lower. We were both possibly carrying a bit too much middle-aged spread and wanted to trim down. In fact, there's a recipe for every taste.When I first started offering a low-carb approach to my patients with type 2 diabetes, my wife, Dr Jen Unwin, who is an NHS psychologist, and I also went on the diet.
The main courses include hearty red meat dishes like beef stew and curry, a large number of recipes featuring chicken, fish recipes including tuna, pilchards, haddock and whiting. The chapter headings include: breakfast dishes and drinks, protein dishes for light and main meals, starchy dishes, vegetables and salads, sauces, spreads and fillings, jam, and a range of sweet treats.
The author, Hilda Lategan, is a registered dietician who specialises in the treatment of people with diabetes and insulin resistance.Īpart from the recipes, the South African Cookbook for Diabetes and Insulin Resistance contains a comprehensive introduction which includes important information such as the difference between type-1 and type-2 diabetes, and each recipe has a chart indicating the glycaemic index (GI) and glycaemic load (GL) of the dishes and a nutritional analysis per portion, including a kilojoule count, the protein and fat content and the amount of cholesterol and fibre each contains.
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