Weight loss, and how to achieve it, is everywhere, everyday and with more an more social media platforms, it can be an overwhelming topic. Add to the volume of information the total controversy therein, and many a person is left frustrated and hopeless rather than inspired.
For so many weight loss is a struggle that can become very stressful. While weight loss for health maintenance is essential, it is both more effective and health preserving when it is not a relentlessly stressful. Keep the ‘recipe’ below in mind when planning for the day or week or month ahead. Keep your weight loss menu simple but tasty.
Ingredients:
- Fibre
- Lean protein
- Vitamins and minerals found in fruit and vegetables
- Essential fatty acids
- Water
Method:
- Choose high fibre sources of carbohydrate at every meal – whole grains, pulses, fruit and vegetables
- Leave the skin on potatoes and carrots
- Add seeds, lentils, bean sprouts, dried beans and split peas to soups, stews and salads
- Trim all the visible fat from meat and chicken
- Avoid fried foods and processed meat or dairy products (cheese slices, polony, sandwich ham)
- Include boiled or poached eggs at least twice a week
- Prepare at least two servings of vegetables per day (1 serving = 1 fist)
- Snack on fruit, raw nuts, homemade popcorn and plain yoghurt rather than crisps or savoury crackers
- Eat fatty fish such as mackerel, tuna, pilchards, salmon 1 – 2 times a week
- When necessary, use canola oil for cooking, adding only 1 teaspoon per person
- Avoid beverages containing sugar and other sources of carbohydrates. Check labels.
Note:
Most meals and snacks should offer nutrient value in the form of fibre, protein, vitamins, minerals or healthy fats. An occasional treat enjoyed as a dessert will not cause overnight weight gain if it is enjoyed on the foundation of a healthy diet and regular exercise.
