The secret to success is through ‘blood-sugar’ control.

So what’s that?!!

Well don’t panic, it is very simple to understand.

We all need a certain amount of energy in our bodies… and we get that energy from a sugar called ‘glucose’.

Blood-sugar levels are affected by the amount of glucose in our bodies.

If we have too much glucose (energy) in our bodies, we convert this to fat… so that is how we put on weight!!

To help understand the difference, the following is a simple guide.

Fast digesting

Slow Digesting

The red food list shows fast-digesting, simple carbohydrate rich food which makes glucose really quickly.

sweets ~ muffins and scones ~ cakes and slices ~ white bread products ~ fruit juices ~ fizzy /energy drinks ~ rice ~ starchy veges (potato, kumara, parsnip)

The green food list shows more sustaining foods. By combining these you get a good balance of fat, protein and carbohydrate.

dairy products ~ cheese ~ nuts ~ seeds ~ eggs ~ meat ~ fish/seafood ~ baked beans ~ fruit ~ lentils ~ wholegrain bread ~ rolled oats ~ veges (except potato, kumara, parsnip)

As a ‘guiding rule’, eat mainly green-list foods and fewer red-list foods. When you do eat a fast-digesting red-list food, make sure you combine it with a sustaining green-list food.


The second step is to understand that only carbohydrates can be converted into glucose.

Check out the ‘Red Zone’ chart below, it’s a ‘snap-shot’ of what happens to your body if you eat a diet high in carb’s.

Red Zone

Green Zone

Check out the ‘Red Zone’ chart below, it’s a ‘snap-shot’ of what happens to your body if you eat a diet high in carb’s.

The ‘good news’ and a BIG thing to remember is that protein and fat have ‘NO’ effect on blood-sugar levels.
See the benefits in the Green Zone chart.

Fast-digesting meals /snacks
Fast release of glucose
High blood-sugar levels


Excess glucose stored as fat
Low energy levels
Feeling hungry

Slow-digesting meals/snacks
Slow release of glucose
Normal blood-sugar levels


Fat stores used for energy
Fuller for longer
Good energy levels

The ‘EFK Challenge’ is a journey… with every journey it starts with a step. The following are 10 STEPS to success.

Losing weight is not a race… you most likely put on weight slowly, this means your ‘glucose equation’ is tipped slightly the wrong way, so these changes will help you ‘tip the balance’ back the right way.

Take your time and don’t try for all the steps at once, build on them as you make progress.

We suggest you start with the sustaining breakfast
and wholegrain bread changes first.
It’s also vital you exercise, so get ready to move.