IS THIS PLAN FOR ME?
Everyone can benefit from eating well and maintaining a healthy weight. This guide focuses on losing weight steadily because Research shows that losing weight steadily and gradually is the safest way, and the weight is much more likely to stay off than if you lose it quickly. This plan is not a ‘diet’ — something restrictive and very short-term which doesn’t work in the real world. It’s a weight loss plan for life that will help you combine the healthiest foods into a balanced diet that suits you. This plan is flexible, and there are no strict rules. You won’t have to count calories, or even cut out your favorite foods. Instead you’ll use the portion size guide to help you keep to the recommended amount of calories you need.
THIS BOOK WILL :
- help you identify the changes you need to make to lose weight and keep it off.
- give you all the information you need to get the nutrients needed for good health and enjoy your food at the same time.
- support you to achieve a gradual weight loss of 1–2 pounds (0.5–1 kg) a week.
- give you the information you need to plan changes you can stick to — with simple tips and easy ideas to put it all into practice.
SECTION ONE : GET READY TO GO …
- Identifying things that did and didn’t go well in the past can help you plan for the future .
- Thinking about the advantages and disadvantages realistically will help you predict the things that might make your plans difficult to stick to. This way you can think ahead and find ways to overcome them.
- Set yourself SMART goals Once you’ve decided what changes you need to make to your diet and feel ready to make them, set yourself some goals. Goals help you focus on making realistic changes that will make a real difference to you. When setting your goals make sure they are S.M.A.R.T
SECTION TWO: HOW THE PLAN WORKS
To help you lose weight, you need to take in less energy, and burn more energy up. This means you need to eat fewer calories. However, cutting down the quantity of food you eat is a difficult change to make and doing it the wrong way — for example by skipping meals — can be bad for you.
To make it easier for you to succeed in cutting down your calories and losing weight, there are three key areas you’ll need to work on:
- getting a healthy balance of food
- cutting down on the quantity you eat
- keeping to a regular eating pattern.
By keeping to these principles and following the weight loss plan, this should help you achieve a gradual weight loss of 1–2 pounds (0.5–1kg) per week.
SECTION THREE: YOUR WEIGHT LOSS PLAN
This table shows the daily portions of each food group you should aim to eat on the weight loss plan. By using this plan, you’ll be getting the right balance of food, and also the right amount of food, and calories, that will help you to lose weight.
It really is as simple as that!?
FEW TITLES YOU WILL FIND IN THE BOOK IN THIS CHAPTER:
- Fruit and vegetable portions.
- Bread, rice, potatoes, pasta and other starchy foods.
- Milk and dairy foods and portions.
- Choosing low -fat milk and dairy foods.
- Meat, fish, eggs, beans and other non-dairy sources of protein and how to choose.
- Spreading fats, oils, dressings and sauces.
- Foods and drinks high in fat and sugar.
A FEW TIPS TO REMEMBER :
- Potatoes, yams and plantain don’t count towards your ‘5 a day ‘– they are starchy foods (see page 50).
- Fruit juice and smoothies are nourishing but quite concentrated in calories. Keep to only one portion — a small glass — of unsweetened fruit juice or pure fruit smoothie a day. Avoid sugary squash or fruit juice drinks which have added sugar.
- Dried fruits are quite concentrated in natural sugar so have only one portion of these a day.
- Only one portion of pulses like kidney beans, chickpeas and baked beans can be counted as fruit and veg. Any more portions should be counted as a starchy food (see page 51).
- The fruit and veg in sauces, soups, puddings and yogurts can count towards your five a day — but watch out for the salt and saturated fat in these foods.
SECTION FOUR : RECIPES THAT I USE
We have +100 recipe for the diet , here are a few of them :
One Pan Lemon Roast Chicken and Asparagus:
“One Pan Lemon Roast Chicken and Asparagus with roasted lemon pepper potatoes. This is the one pan wonder dinner, of your busy Friday night dreams. Dinner goals, guys!”
Recipe: wildeorchard.co.uk
Chilli Lime Steak Fajitas
“This recipe couldn’t be any more simpler. I’ve taken out the usual pico de gallo and guac to come up with an even faster solution for the night-time-getting-dinner-together-without-losing-your-mind craziness type of situation. You won’t even miss them!” Recipe: cafedelites.com/chili-lime-steak-fajitas/
Chicken Burrito Bowls (Meal Prep)
“Chicken Burrito Bowls made with taco-seasoned chicken, cilantro-lime rice, salsa, guacamole, corn, beans, and a delicious creamy cilantro sauce.”
Recipe: www.chelseasmessyapron.com
Skillet Beef & Broccoli Ramen
“The actual making of the meal is super quick — the meat gets cooked in the same skillet that the sauce AND then the broccoli is cooked in. All are added one right after another — 1- cook the meat, 2- add in the sauce and simmer, and then 3- steam the broccoli on top of the sauce.”Recipe: chelseasmessyapron.com
