Posted: 30th April 2018
It’s tempting to do a crash diet. We know. There are plenty of options out there to help you lose a few pounds quickly. We offer some nutritionally sound options. How safe are others?
They can be useful to get you started, but after that, the slow and steady approach is more likely to keep those pounds off.
NHS diet advice is to steer clear of fad diets that are:
· nutritionally unbalanced
· high in fat – low carb diets can lead us to eat higher fat foods. Read the labels
· not evidence-based. Detox diets aren’t needed. Your liver does that for you.
Reduce thecalories
Substituting high calorie, high fat foods for lower fat, healthier, sometimes even tastier versions is a good way to lose weight over a long period of time because “the only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise, *” says the NHS. *
Where to start? Trythese tips they recommend:
Set a first target of 5-10% of your starting weight and aim to lose 0.5-1kg (1-2lb) a week. This is doable. The pounds should drop off automatically if you consistently eat500-600 fewer calories than the recommended 2500 calories a day for men and2000 for women.
If alcohol, milky coffees and hot chocolates are some of your weak spots, start with choosing drinks lower in fat, sugar and alcohol. Substitute alcoholic or sugary fizzy drinks with sparkling water or soda water with a slice.
Next – breakfast. Don’t skip it. You need the energy to get the day kick started. There’s a whole range of healthy breakfasts, such as apple pie porridge, beans on toast,scrambled eggs, cold low fat meats and cheeses, low fat creamy Greek yogurt with fresh fruit and nuts, smoothies, toast with mashed avocado, marmite and low fat cheese or banana slices and peanut butter, banana bagels and even a piled up lower calorie egg, cheese, ham and spinach breakfast muffin.
No time in the morning? No worries. The Livewell options even include overnight oats where you just let oats and apple juice sit overnight in the fridge and add low fat yogurt, honey and berries when you’re ready.
Next up – fight the fat. Trim fat off meat, swop full fat milk for semi-skimmed or skimmed. Use low-fat yogurt instead of cream. If it’s live, so much the better for your gut. If it’s Greek, it has about twice the protein of regular yogurts.
And the usual advice:
· opt for higher fibre wholemeal bread and pasta where you can to stave off hunger for longer
· eat five portions of fruit and veg a day
· try a drink first if you fancy a snack. You might be mistaking thirst for hunger
Last but not least. Call us for help. We’re always here and have friendly weekly support groups to help you lose your weight your way.
If you use your Easter lapse to get on the right track, that Easter bunny just might have done you a favour!
Teresa Bellmaine [07769 977639]
