What if I told you that you don’t have to give up carbs, sweets, or even the occasional drink to stay on track with your weight and blood sugar goals? It might sound too good to be true, but with the right approach, you can enjoy the foods you love and still hit your health targets. 

In this post, I’ll share some practical tips from my Whole GI Protocol that will help you do just that. Whether it’s enjoying a night out, savoring a favorite dessert, or finding balance in your everyday meals, you can have it all without compromising your progress. Let’s dive into how you can make this a reality.

Enjoy what you love without compromise—yes, it’s possible

You deserve to enjoy your favorite foods—carbs, sweets, and even the occasional drink—without feeling like you're compromising your health, weight, or blood sugar goals. It’s a goal worth pursuing because the freedom to eat what you love while sticking to your health plan is incredibly empowering. You’re not just maintaining a diet—you’re creating a sustainable lifestyle where you don’t have to choose between your health and enjoying life’s pleasures.

When you can confidently eat out anytime—whether it’s a dinner party, a work event, a holiday, a vacation, or just a regular night out—it transforms how you experience these moments. Instead of feeling restricted or anxious, you can fully participate, knowing that you’ve got the tools to make choices that align with your goals. This confidence isn’t just about what you eat; it’s about how you feel in social settings, allowing you to focus on the enjoyment rather than the stress.

Finding balance with the foods you love

Having the freedom to choose the foods you want, even those that aren’t typically “diet-friendly,” without the fear of derailing your progress is liberating. It’s about balance, not deprivation. You’ll be able to savor the foods you love, with the peace of mind that you’re still on track with your health and weight goals. This approach allows you to live your life fully, without feeling like you’re constantly battling with your choices.

It’s entirely possible to enjoy the foods you love, including an occasional drink, without completely derailing your best efforts and glucose levels. By applying the right strategies, you can indulge in moderation and maintain your progress. This isn’t about perfection—it’s about creating a way of living that supports both your health and your happiness.

Five smart strategies to enjoy carbs and sweets while staying on track

Here are five practical tips to help you enjoy your favorite foods, including carbs and sugar, without compromising your health, weight, or blood sugar goals. These strategies are all about understanding not just what to eat, but how, when, and why to eat—key elements of my Whole GI Protocol framework.

1. Eat your carbs last:
   Start by eating your vegetables and proteins first, saving the carbs for last. This simple shift in the order of eating can help slow down the digestion and absorption of carbs, leading to more stable blood sugar levels. So, if your meal includes chicken, vegetables, and rice, go for the chicken and veggies first, then enjoy the rice.

2. Pair carbs with healthy fats and proteins:
   Whenever you’re having carbs, pair them with a healthy fat or protein. This combination slows down the absorption of glucose into your bloodstream, helping to prevent those dreaded blood sugar spikes. For instance, if you’re having toast, add some avocado and a poached egg on top to balance things out.

3. Time your carbs right:
   Consider eating your carbs earlier in the day when your body is more insulin-sensitive. This can help you manage your blood sugar levels more effectively throughout the day. A carb-rich breakfast like oatmeal with nuts and berries is a great start, while dinner can be more focused on proteins and non-starchy veggies.

4. Practice mindful eating:
   Slow down and savor each bite. Pay attention to your hunger and fullness cues, and really enjoy the flavors and textures of your food. Mindful eating not only helps you appreciate your favorite foods more but also prevents overeating. Take a few deep breaths before you start eating, and focus on truly enjoying your meal.

5. Plan your indulgences:
   Give yourself permission to enjoy your favorite treats, but plan them into your meals in a way that supports your health goals. By being intentional about when and how you indulge, you can enjoy those special foods without derailing your progress. For example, if you’re craving dessert, consider having it right after a balanced meal where you’ve already had protein, fiber, and healthy fats. This can help mitigate any potential blood sugar spikes and allow you to enjoy your treat guilt-free.
   
   

How Sarah lost 15 pounds using these strategies

Sarah came to me frustrated and exhausted from years of dieting. She loved food—especially carbs and sweets (her weakness as she put it)—but every diet she tried made her feel like she had to give up everything she enjoyed just to see results (and sometimes not see results). Her biggest fear? That she’d never be able to lose weight and maintain it without sacrificing her love for food.

Together, we worked through my Whole GI Protocol framework (included in Low GI Living premium), focusing on how, when, and why she ate. Sarah learned to eat her carbs last, pairing them with healthy fats and proteins. This small shift had a big impact—her energy levels stabilized, and she noticed fewer cravings throughout the day. By timing her carbs earlier in the day, she also found that she didn’t experience the usual afternoon slump, which meant she wasn’t reaching for snacks out of fatigue.

Mindful eating was a game-changer for Sarah. By slowing down and savoring each bite, she started to truly enjoy her meals without feeling the need to overindulge. And when she planned her indulgences, like having a piece of chocolate after a balanced dinner, she was able to satisfy her sweet tooth without any guilt or setbacks.

The results? Sarah lost 15 pounds over three months and, more importantly, gained a sense of freedom around food that she hadn’t felt in years. She could enjoy her favorite meals, even when dining out, without worrying about derailing her progress. The Whole GI Protocol didn’t just help Sarah lose weight—it gave her a sustainable way to live her life fully, enjoying the foods she loves while staying on track with her health goals.

Do you want this too? 

Let’s talk common concerns about eating carbs and staying on track (because most women still don't believe you can actually do this)

1. How can I eat carbs and still manage my blood sugar effectively?
   It’s all about how, when, and why you eat your carbs. By eating them last on your plate, pairing them with healthy fats and proteins, and timing them earlier in the day, you can enjoy carbs without causing blood sugar spikes. It’s not about cutting carbs out—it’s about enjoying them in a way that supports your goals.
   
   [If you're curious or still hesitant to add carbs or even alcohol into your diet, I go in-depth on this topic here: What you've been getting wrong about carbs, sugar, and alcohol.] Totally eliminating carbs and sugar is a myth. 
   
   

2. Is it really possible to eat out and still stick to my health goals?
   Yes, it absolutely is! When you know how to balance your plate and make mindful choices, you can enjoy meals out—whether it’s a dinner party, a work event, or a night at your favorite restaurant—without compromising your progress. You’ve got the tools to make it work, no matter where you are. 
   
   There's an essential tool inside of Low GI Living that gives you low glycemic restaurant order menus from 50+ places. This is a game changer!
   
   

3. Won’t eating the foods I love derail my weight loss efforts?
   Not at all. It’s about moderation and making smart choices. When you pair indulgent foods with healthier options and practice mindful eating, you can still lose weight while enjoying the foods you love. It’s not about restriction; it’s about balance.

4. How do I prevent cravings if I’m still eating carbs and sweets?
   By managing the order in which you eat, pairing your foods properly, and eating mindfully, you can keep your blood sugar stable, which helps reduce cravings naturally. It’s all about maintaining balance throughout the day.

5. What if I slip up and overindulge—can I recover?
   Yes, you can! One meal won’t undo all your progress. The key is to get back on track with your next meal, focus on balance, and use the tips from the Whole GI Protocol to support your body moving forward. It’s a journey, and slip-ups are just part of the process. Also, if you upgrade to Low GI Living Premium, you’ll get access to my 1-Day Diet Reset in case you just want to do-over and feel better going forward.
   
   

You really can enjoy your favorite foods and still reach your health, weight, and blood sugar goals

By following these practical tips and embracing the Whole GI Protocol, you're creating a balanced, sustainable lifestyle that allows you to have it all—great health and the foods you love. It’s all about understanding how, when, and why you eat, not just what you eat. With this approach, you can confidently enjoy your meals and stay on track with your goals.

Ready to make this your reality? Click here to join Low GI Living premium and learn how to weave the Whole GI Protocol into your lifestyle. You’ll get the tools and support you need to live fully, eat well, and achieve the results you’ve been striving for. Let’s make it happen together!

"I’m so glad to hear you talk about this! I spent years trying to eliminate sugar and carbs and even grains completely with no long-term success and always feeling guilty about “cheating.” It turned into kind of an eating disorder. I just gave up and have been following your meals and tips consistently and over time I’ve lost the stubborn weight." -Diane M.

If you think totally eliminating carbs is the only way to lose weight and prevent/reverse/manage chronic conditions, it's actually the opposite. Read my in-depth response to this here.