This diet is based on low fat consumption. The maximum fat intake per day is 90g for a man and 70g for a woman. To lose weight this intake needs to be reduced by at least 20g per day.
1 gram of fat = 8 cals where 1 gram of carbohydrate = 4 cals. Carbohydrates come from two sources, refined carbohydrates (sugars) and unrefined (complex) carbohydrates (starches). The body will feel fuller on less complex carbohydrate, which in turn will satisfy hunger with fewer calories.
The body will take longer to extract the energy requirements from complex carbohydrates than from refined carbohydrates. So giving the body a continuous energy supply throughout the day.
Once the body has fulfilled its calorie needs it will pass large amounts of excess carbohydrates through the system without storing them as fat where as the body will find it easy to store in the fat reserves any fat from fatty foods. Also the body will use up 25% of the energy value of complex carbohydrates when storing as fat against only 3% for Fats.
The only sure way to lose weight is to burn off more calories than you consume. So some type of daily exercise routine will not only help consume extra calories during exercise but the increase in muscle density from the exercise will increase the bodies metabolism, which in turn will increase the number of calories burned during normal daily activities. That is why some kind of resistance training interacted with an aerobic activity will have a greater effect on fat loss than an aerobic activity alone.
The meal suggestions below are merely meant as a guideline to a healthy balanced diet and do not have to be followed to the letter.
Breakfast:
Tea or coffee (If you have to) with UHT or normal skimmed milk, no sugar
Glass of fruit juice.
Plus
Bowl of non-sugarcoated cereal topped with a sliced banana. use skimmed UHT or normal skimmed milk
Or
Baked Beans or tinned tomatoes on toast without butter.
Finish off with a glass of water.
Drink water throughout the day, it not only helps with hydration but it also helps pass food more quickly through the digestive system giving less time for the body to absorb the fat.
If on the run grab a Nutre Gran Bar and a piece of fruit.
Morning Snack: Pick one from the snack list. Plus a Glass of water.
Lunch:
Rolls or sandwiches no butter with either of the following fillings and a glass of water.
Any type of bread will do but keep in mind that wholemeal is higher in dietary fibre, which helps pass excessive fat through the system as well as all the other health benefits.
Instead of butter try using low fat cottage cheese, cranberry sauce, tomato sauce, chuckney, or brown sauce.
Fillings:
Low fat turkey slices.
Low fat ham slices.
Leftover skinless chicken.
Lean beef slices.
Tuna in brine or water
Mackerel, Sardines or Pilchards in brine, water or tomato sauce.
Tinned salmon in water or brine.
The Salmon, Mackerel, Sardines and Pilchards are high in fat compared to tuna but this is good for you omega 3 oil which is worth including in your daily allowance. Also any tinned fish with edible bones is high in calcium. Calcium is essential for keeping the skeletal system in tip top condition. Plus
Two pieces of fruit
Afternoon: snack one item from snack list and a glass of water.
Dinner:
Eat a normal meal but cut down on the fatty items and increase the non-fatty ones. In most cases it is not the type of food we eat that pile on the fat but the way we prepare and cook the food. Below are some ideas on how to cook normal every day meals in a way that keeps the total fat content to a minimum.
Low fat Roasted chicken with two boiled/steamed veg. and boiled potatoes. Do not add any butter or salt to the veg. or potatoes.
How to cook the chicken. (Or oven roast any other meat)
Take a roasting tin in which a metal cake cooling rack can be fitted add an inch of water to the tin, place the skinned chicken portions on the rack, cover with baking foil and cook as normal. A whole chicken can be cooked this way but instead of skinning the chicken pierce the skin all over with a folk this allows more fat to drain away in to the water below. Do not use this water for gravy but you can use low fat gravy granules made with plane hot water or the water from the steamed vegetables.
For that little treat try Low Fat Roast Potatoes.
Boil or steam the potatoes so they are just going soft. Put the potatoes into a baking tray with about 1" of water. Using a pastry brush or spray bottle sparingly apply cooking oil to the tops of the potatoes then finish cooking the potatoes in the oven until crisp.
Spagetti Bolognese using mince.
All types of mince be it chicken, turkey, beef or lamb have about the same fat content as it is made from the poorer fatty cuts of meat unless labeled lean. Use the cooking method below to reduce the fat of whichever mince you prefer.
Cook the mince in a pan then drain into a sieve then rinse with hot water from the kettle before re-heating in a clean pan. Use either a low fat sauce or make own using tinned tomatoes and tomato Ketchup, add mushrooms, onions and peppers.
Cook the Spagetti in boiling water as normal. Do not add any oil or butter.
Lean Pork or Lamb chops with the fatty edges removed grilled or rack roasted, are an ideal low fat option.
Fill your plate with Rice (boiled), Paste, Noodles or Cous Cous.
Steam or microwave vegetables, do not add butter or salt. Keep bags of frozen veg in the freezer these are not only convenient for cooking small portions without the preparation but the process of freezing from fresh maintains the vitamin and mineral levels which decreases with age in fresh vegetables.
Snacks
Maltloaf, Jaffa Cakes, Currant Ryvita, Fig Rolls, Any Fruit, Rice Cakes, Cocopops with or without milk or any other food which is less than 5 grams of fat per 100 grams.
Drinks:
Try to keep your coffee and tea intake below four cups a day by replacing with water (you can not drink enough water). Do not drink Tea or coffee with or straight after meals as this can reduce the amount of vitamins and minerals, which the body extracts from the food. Keep any type of soft drinks and alcohol consumption to a minimum.
Other foods worth keeping to hand.
Bagels, Low fat Yogurts, Crumpets, and Meringue Nests.
Other Lunch Meals
Fishy Pasta
Pasta (shells or twist), Tin tomatoes, cucumber topped with Tinned fish (Tuna, sardines, Salmon, mackerel etc)
Cook the pasta in boiling water when done drain off the water and reapply to the heat, Mix in tomatoes and simmer for 3 minutes. Remove from heat mix in chopped cucumber & store in the fridge to cool. Fill a small sandwich box with the pasta leaving space at the top for the fish.
Here are a few more Low fat fillers that can be thrown into a sandwich box to form the base for a tinned fish topping and eaten cold. Don't forget the fork.
Cous cous bed.
Make the cous cous up with boiling water as to the instructions mix in some soy sauce and add some chopped Green, yellow or red peppers.
Rice Bed
Boil or steam rice add some raisins leave to go cold in fridge.
If not to keen on fish for the topping try Grilled strips of lean Bacon, Low fat cottage cheese, chopped chicken breast or lean ham, turkey or chicken slices.
Deserts
Meringue nest topped with strawberries and low fat yoghurt.
Low fat rice pudding, Angel Delight made with skimmed milk. Fruit smoothies made with skimmed milk, Mix chopped fruit into low fat yoghurt or fromarge fray. Banana Custard (Low fat tined custard or powdered made with skimmed milk). Fry's Turkish Delight bar (only 3g of fat per bar) or just Turkish Delight.
Why not just try fruit on its own.
