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Nutrition Plan 1
 

Sample Eating Plan and Glycaemic Index values

Keeping fat intake low and minimising your intake of carbohydrates in the form of sugars is the secret to sustainable fat loss.

Eat less
(unless within an hour of exercise)

 Eat More

Sugars
Glucose (100)
Honey(87)

Vegetables
Parsnips (98)
Carrots (90)
White Potatoes (70)

Fruit
Bananas (65)
Raisins (68)

Grains
White Pasta (56)
Cornflakes (85)
White Rice (70)
White Bread (76)

Sugars
Fructose (20)

Vegetables
Soy beans (15)
Kidney Beans (30)
Lentils (25)
Sweet Potatoes (48)

Fruit
Apples (36)
Oranges (40)

Grains
Wholemeal pasta (40)
Oats (48)
Brown Rice (60)
Brown bread (64)
The GI is listed in brackets and a high GI = >70+ while a low GI = <50
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Protein should feature in most meals and snacks