Eat at least three moderate sized meals (breakfast, lunch and supper) with regular snacks (high fiber, low fat) in between.  Eating small meals at regular intervals means that the body is never starved, and so you are less inclined to overeat because your blood sugar levels will stay more stable.

When choosing carbohydrates (starches), choose low glycaemic starches.  All high GI foods cause a rapid rise in blood glucose (sugar).  In response to the high blood glucose, the pancreas secretes insulin to bring the blood levels back to normal.  A high circulating level of insulin in the blood encourages the storage of fat in the body.  A low GI diet results in more even blood-glucose levels and does not cause a major insulin response.  Therefore a low GI diet will not result in major rises in insulin levels and will not cause the body to store fat. 

Examples of low GI carbohydrates are low fat muesli, raw oat bran, brown rice, corn on the cob, pasta made with durum wheat/semolina, sweet potato, heavy dense bread e.g. seed loaf bread, Provita and low fat popcorn. 

Examples of high GI carbohydrates are corn flakes, instant oats, mealie meal porridge (pap), gnocchi, 2 Minute noodles, polenta, potatoes, pretzels, rice cakes, cream crackers, white/brown bread, ”sticky” rice and glucose rich cold drinks.

Eating meals high in refined carbohydrates or simply eating too much at one sitting can lead to high blood glucose levels, resulting in high insulin levels.

All food provides energy, but not all foods provide equal amounts of energy per gram.  One gram of fat provides 38 kJ, whereas 1g of carbohydrates or 1g of protein provides only 17kJ.  Fat provides double the amount of kilojoules than carbohydrates and protein and therefore should be restricted when you want to loose weight.  When buying food always opt for low fat choices and when preparing food, use fat very sparingly.

The only way to loose weight is to eat less energy rich foods and exercise more.  When the energy input is smaller than the energy output a person will loose weight.

Trying to loose weight without doing regular exercise will lead to muscle loss, since the body finds it easier to turn muscle into energy, than to burn stored body fat.  Exercise increases lean body mass, which in turn increases metabolism.  High repetition exercise with low resistance encourages weight loss.

Other ways to loose weight is to include at least 5 portions of fruit and vegetables in your diet plan per day and to drink enough pure water.  At least 6-8 glasses per day will help to remove waste products from the body and help to increase the metabolism.

For a diet specific to your needs please get in touch with a Registered Dietician in your area.