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Message: <blockquote data-quote="EllisB" data-source="post: 387508" data-attributes="member: 66472">Hi Chrisguco,It is about balancing carbs with other foods, namely protein, fibre and good fats so your meals are more satisfying and your carbs  are absorbed more slowly.  There are various resources that list the glycaemic index GI of a food.  That gives you a guide as to how fast a single food-stuff is absorbed in isolation.  The GI for a whole meal is not an exact science, but half/half high and low GI eaten together will balance out as moderate.As for weight loss, it is about creating a 500 calorie daily deficit through a reduced calorie intake and increased exercise.  Portion size is a big factor here.Bad fats are saturated fats, and to a lesser extent, omega 6 fats.  Olive and rape-seed oils are good, butter and cheese are bad.  And eat 2-3 portions of oily fish a week.  Porridge for breakfast is great!  The soluble fibre slows down absorption and helps reduce your cholesterol too.  Try to add some protein, maybe a handful of nuts or a boiled egg.Remember, you don't have to stick to it 100% of the time.  Be careful when eating at home and make the most those times you eat out, while being careful to avoid the worst offenders.</blockquote>

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