Are you… a day person?
5.30am: Time to wake up! It’s still nice and early, so hit the gym or go for a walk. This will bring down your blood glucose levels and increase your insulin sensitivity.
7.00am: Have a filling brekkie to prevent those midmorning cravings for sweet treats. Try wholegrain toast with a poached egg and spinach for sustained, stable blood glucose levels.
11.00am: Drink plenty of water so you’re not playing catch-up later on to stay hydrated. This way, you won’t need to have toilet breaks when you should be sleeping. Add a little lemon to your glass for extra zing.
12.30pm: Power through the afternoon by choosing a lunch filled with sustaining proteins and carbs – opt for a combo like a grilled chicken, brown rice and chickpea salad.
2.00pm: Oh no, here it comes – the afternoon slump! Forget biscuits as they’re high in kilojoules and high GI as well. Go for vegie sticks, low-fat dip and wholegrain crackers.
6.30pm: You’re exhausted, looking for something quick and easy for dinner. Instead of a high-fat and carbohydrate-loaded takeaway, whip up a stir-fry with lean meat, lots of vegies and brown rice.
8.30pm: Before you turn in for the night, ensure your bedroom is dark and cool. Avoid using a computer or your mobile phone as the blue light they emit can disrupt your sleep.
Are you… a night person?
8.00am: Snoozed through the alarm and don’t have time to make brekkie? Keep your blood glucose levels constant and avoid cravings by grabbing an apple and yoghurt to eat on the go.
9.30am: Choose your coffee wisely as a large mocha can have three times the carbs of a small latte.
1.00pm: It’s lunchtime, you didn’t have a proper breakfast and you’re starving. Have something filling and avoid foods with hidden fats and carbs. A wholemeal wrap filled with tuna and salad is a great choice.
6.00pm: You’re an owl, so enjoy the evening. Team sports or group fitness are a good way to get active and the commitment means no backing out.
8.00pm: Watch portion sizes, as large dinners mean more food to digest. This tends to disrupt your circadian rhythm and cause your blood sugars to stay elevated for longer. Try chicken and lentil soup.
11.00pm: Try to get enough sleep – most of us need 7-9 hours a night. Missing out could make you hungrier and craving fast-acting carbs and fat for energy, leading to weight gain and BGL issues.
2.00am: Finding it difficult to nod off again after a trip to the toilet? Use a nightlight with a red bulb instead of a bright white bulb – the colour red is a mood-soother.