Thank you for the link - the study is very interesting to read. I have been bumbling around for a while trying to see what fits for me and there have been counter-intuitive things that seem to work. This study makes me think of that. Part of diet is finding what works to keep things in balance, cravings and spikes might indicate the diet is not working.

As an example - initially starting dieting, I stayed away from fruit as a vehicle of carbs. Over the past two weeks I have allowed myself bananas, apples, melon and berries as breakfast and afternoon snack. This appears to not 'spike' me as I would have thought but gives me stability.

Night snacking is a killer for me and I have been able to get by with a cup of tea around 2200 with a single biscuit.

Its just been 2 weeks but these two little cheats actually seem to give the diet some stability - for now anyway.

This study is really useful for me.