Low fat - fat has twice as many calories as carbohydrates, or proteins, so cutting down on fat = cutting down on calories. No meal on this diet has over 5% fat.
Low Gi - Low-Gi foods cause glucose levels in our bodies to rise and fall more slowly, helping you feel hungry less frequently
Low cal - Being on a low calorie diet helps you lose weight quickly
Small portions - If you're given a small plate of food, you'll eat it and feel full. If you're given a large plate of the same food, you'll still eat it, and feel full. Stick to smaller portions!
Some notes on this diet:
- It lasts fourteen days
- You get three meals (breakfast, lunch, dinner) and a morning snack
- You must drink between 200-300ml of skimmed milk a day, and cannot go over
- You must drink atleast 2litres of water a day
- You may have unlimited coffee and tea. Any milk added will come from your allowance, and no sugar!
- Your snack can be eaten at whichever time you choose, but no eating after 8pm
Monday
Breakfast: A handful of Special K with milk from your allowance, and a handful of blueberries
Lunch: Lettuce and tomato sandwich, with two slices of multigrain bread and one teaspoon of extra light mayonnaise
Dinner: A handful of skinless, boiled new potatoes and three teaspoons of fat-free yoghurt
Snack: A handful of grapes
Tuesday
Breakfast: A handful of muesli with milk from your allowance, 5 grapes
Lunch: A small green salad (no dressing)
Dinner: 50g of cod, either steamed or microwaved, with 3 teaspoons of mashed potato (no butter), a handful of peas and 1 teaspoon of low-fat or fat-free salad cream
Snack: A kiwi fruit
Wednesday
Breakfast: 1 slice of multigrain bread, toasted and spread with marmite, and 1 satsuma
Lunch: Small bowl of any vegetable soup, with a maximum of 100 calories (used tinned if you cannot work out calories in homemade soup)
Dinner: 3 teaspoons of mashed potato, no butter, and as many vegetables as you feel you want
Snack: 50g of fresh fruit salad
Thursday
Breakfast: 1 small, fat free yoghurt
Lunch: Half a bagel, topped with 1 teaspoon of extra light mayonnaise and watercress
Dinner: A medium-sized mixed salad, with no dressing
Snack: A handful of children's mini carrots/sliced carrots with 1 teaspoon of extra light mayonnaise
Friday
Breakfast: 1 large tomato and 1 slice of dry toast, made with multigrain bread
Lunch: 1 small granary bread roll, no filling
Dinner: 1 100g small chicken breastm ni skin, stir fried (without oil) with sliced stir-fry vegetables and some black bean sauce, served with a handful of boiled rice
Snack: A handful of blueberries
Saturday
Breakfast: 1 low fat quorn sausage served with 3 teaspoons of baked beans
Lunch: 1 small baked potato, topped with lettuce
Dinner: Medium-sized salad tossed in oil-free dressing
Snack: 1 satsuma
Sunday
Breakfast: Porridge (made with 1 handful of porridge oats) made with water and 1 teaspoon of honey
Lunch: A handful of penne pasta, cooked with any kind of tomato sauce
Dinner: 3 teaspoons of mashed potato with no butter, a handful of peas
Snack: A handful of grapes
REPEAT ONCE MORE
