The glycemic index (GI) is a standard that determines how fast a food raises blood sugar, which stimulates insulin production and weight gain.
Once you understand why eating this way is so important, you will be empowered to make necessary healthy changes. After adopting the eat every three hours, small portioned controlled, low glycemic meals from the time you get up in the morning until you go to bed strategy. This recipe serves two healthy portions (12-16oz each) and will last in the fridge for 48 hours if it needs to (although we make it fresh daily). Use what's in season and you can never go wrong and it's a super snap to whip up even when we claim we don't have time for breakfast!
When we want to get into shape, it can be tempting to focus our diet on low calorie foods in the hope that they'll aid weight loss. But these foods can cause our energy to dip and in turn, have a negative impact on our ability to exercise.
In order to both look and feel strong, we really need to consume foods that help us to be fit, not thin.


Jo Travers, of The London Nutritionist, recommends eating a low GI meal 2-4hrs before training. Exercise causes muscle fibres to break down - replacing them is essential to avoid deficiency and help you get back in the gym, faster. Opt for eggs, chicken or salmon for a meal or snack on nuts post workout for the ideal protein fix. As well as considering carbs before a workout, Travers says it's important to think about them afterwards. She recommends eating high GI foods such as white bread, jacket potato, white rice and white pasta when you finish exercising. Mackintosh adds that berries help muscles to repair because they are rich in antioxidants, while green leafy veg are beneficial due to their high magnesium content. But the most important thing to remember when aiming to be fit not thin, is to eat a balanced diet.
She advises to avoid any snacks that are "unnaturally high in sugar" and instead, go for something easily digestible such as berries, banana, avocado, spinach or almond butter.


You eat every three hours, small portioned controlled, low glycemic meals from the time you get up in the morning until you go to bed.
Your daily calories should be approximately 50% low-glycemic carbohydrates, 25% healthy, lean protein, and 25% healthy fats.
Our body can only utilize so many calories at one time. When we eat that big meal, the body uses what it needs for energy and the rest is stored as……………you guessed it, FAT!
Eating a large meal causes our blood sugars to spike, so our body produces more insulin. The role of insulin is to help move the glucose from the foods we consume into our cells.
Overtime this is what leads to Metabolic Syndrome (high blood sugar levels, high blood pressure, elevated cholesterol, excess abdominal fat).



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