Shred those extra KGs with the goodness of HONEY!

PICK UNREFINED CARBS  

Highly refined white flour (found in white pasta and white rice) is cheap and has a longer shelf life, but it contains very few nutrients and is swiftly absorbed by the body. This causes blood sugar spikes (and a rush of fat-storing insulin).

Wholemeal bread, pasta and brown rice are fibre-rich, so they are good for your digestion, take longer for your body to process and keep you feeling fuller for longer.

Protein and vegetables should become the new-found heroes on your plate - so keep overall carbohydrate levels down by keeping any servings no bigger than fist-sized, trying to stick to no more than two slices of wholemeal bread a day and no more than five to six oatcakes, rice cakes or Ryvita a day.

Try using beans (aduki beans, cannellini beans, butter beans or kidney beans) or lentils to bulk out a meal instead of potatoes or bread and, as frequently as possible, as a healthier source of protein in place of meat or eggs. It's just a question of changing the emphasis from 'carbs with everything' to 'carbs on the side'.