The first tip, and probably the most important in my opinion, is to only consume complex carbohydrates. Simple carbs like bread are absorbed into the blood stream very quickly. This means that a higher amount of insulin is released to bring the blood sugar levels back down again. Now here's the thing.. When your body is releasing high amounts of insulin your body is in fat storage mode. So think about what you eat each day? Sandwiches, white rice, pasta, and other doughy foods. It's a recipe for disaster unless you are a hard gainer! People get fat from chocolate and crisps not only from the calories, but because of the insulin spike causing their body to want to store those calories instead of burning them. Low GI/complex carbs are released into the blood stream slowly and therefore don't cause a high insulin spike!

The only time I would have simple carbs is after a workout combined with protein. This increases the protein synthesis and restores muscle glycogen quickly. I would also maybe have some in the morning depending on how I felt, a piece of fruit should do it.

Good sources of complex carbs are: brown rice, oats and sweet potatoes
Examples of simple carbs to avoid are: anything doughy (including wholewheat bread!), anything with flour, anything with sugar

You will find that once you stick to complex carbs you will have cut out so much junk in your diet, leaving your body with only quality nutrition

written by: Morguk