The glycemic index (GI) ranks carbohydate foods according to their effect on blood glucose levels. Choosing foods with a low GI can help you with your weight loss efforts, as they keep you feeling full for longer, work to stabilise your energy levels, and help your body to burn fat most efficiently.

Foods that have a high GI are absorbed into the body quickly, and therefore cause a rapid rise in your blood sugar. Low GI foods, on the other hand, are broken down gradually and keep your blood sugar stable. This means that your energy levels are improved and your cravings for sugar and sweet foods are reduced.

This delicious smoothie is big enough to share between two people, and makes a great, filling breakfast. Full of protein (19.4 grams) and low in fat (2.7 grams), this sweet treat is a guilt-free way to start the day. This recipe makes one large serve with 237 calories. 

Losing weight can seem like a huge task- but it doesn’t have to involve marathon workouts and deprivation. Recent studies have shown that taking small steps and making slight tweaks to your lifestyle is the key to successful, long-term weight loss, helping you to make smaller but more lasting changes that will benefit your overall health.

By focusing on a couple of small changes at a time, you can start to develop healthy habits that after a while will become second nature. In the long run, this is far more beneficial than trying an all-or-nothing approach that is harder to follow and sustain. 

Try following some of these simple steps and enjoy feeling fresher, brighter and healthier…

It can be hard to remember the right serving sizes for different foods- especially because what we get served in restaurants and cafes is usually far larger than it should be! But sticking to the recommended portion sizes is important when trying to lose weight. Moderation is the key- so eating smaller amounts means you can still enjoy your favourite foods, without destroying your calorie limit.

Here is a simple guide to measuring and visualising correct portion sizes…

You don’t have to give up meat, dairy and pastries completely- it’s often just a matter of making smarter choices and removing us much of the fat as you can. By choosing low-fat versions of your favourite foods and using healthier cooking methods, you can shave up to hundreds of calories from your meal without even noticing.

Here’s how to reduce fat from common foods…

It’s important to keep eating regularly throughout the day to keep your metabolism moving. But if your snacks are stacking on too many calories to your daily total, it’s time to come up with some new ideas. Luckily, there are plenty of delicious and healthy ways to satisfy your cravings and keep your hunger at bay. Try sprinkling a few of these 100-calorie-or-less snacks into your diet plan and stay full and energised all day long…