Читать книгу Sugar Addicts’ Diet - Nicki Waterman - Страница 38

At the end of each day, take a look at your food diary to see exactly what you’ve eaten. Turn to Chapter 8 and see which list you’ve picked most of your foods from: ‘Foods you can eat’, ‘Occasional treats’ or ‘Foods to avoid’. It might help you to photocopy these pages for quick reference or mark them with a sticky note so you can quickly flip to them. Don’t be down if you’ve picked most from the ‘Foods to avoid’ list – that’s what happened to Nicki, too! The aim of this book is to show you how you can make choices from the ‘Foods you can eat’ list (plus occasional treats) without feeling like you’ve been hard done by.

After a few days, you may start to see patterns. Look for the following:

• Are you eating regularly?

• Are you eating at least five portions of fruit and veg a day?

• Are you having sweet snacks?

• Do you have sugary drinks (e.g. canned fizzy drinks)?

• Are you doing any exercise?

• How many hours do you spend watching TV each day?

It could well be that you start to see things in your eating habits that you never noticed before. With this information, you’ll start to build up a picture of how you eat, why you eat, when you eat and what bad habits you may have got into. Don’t worry – we’re going to help you put these right.

TIME OF DAY	FOOD/DRINK	PHYSICAL SYMPTOMS	HOW YOU’RE FEELING	OTHER FACTORS
8am	White baguette with cheese Plain croissant Cup of tea with sweetener	Full	A bit Tense	Big work day ahead – stress!
10.30 am	Haven’t Eaten	Dizzy, Weak	Edgy!
11.15 am	Pick ‘n’ mix (two handfulls)	Full of Energy	Happy
11.30 pm		Tired	Edgy, A bit sad
1 pm	Half a cheese Sandwich and cup of tea	Hungry, then full and bloated	A bit low (don’t like being bloated)	Didn’t have time for proper lunch
2 pm	more Pick ‘n’ mix	Hunger pangs beginning	Happy
2.15 pm		Lacking Energy, headachey	Low	Doing a Workout
3.30 pm	Cup of tea Packet of crisps Kit-Kat	Hungry then full (but hungry again half an hour late	Grumpy!
7.30 pm	Salmon Steak, new potatoes, courgettes Yoghurt with fruit	Light-headed then properly full for the first time today	Contented	First proper meal for almost 12 hours
9.30 pm	Bowl of porridge with sultanas	Peckish but not with a rumbling tummy!	Still feeling happy