EXPERTSAYS . . .
Sports scientist Adrian Penzhorn addresses a few common diet concerns:
The eating plan
Worried about variety or hunger pangs? Don’t – this diet plan provides fresh ideas for meals and snacks for three weeks. Similar meals can be swopped. The snacks are there only for if you are hungry so you can skip those if you want to – listen to your body’s cues.
Water, coffee and green tea (or other herbal teas) are great. Limit added sugar (1 t or 5 ml maximum) and stay away from sugary drinks (fruit juice and sweet, fizzy cooldrinks). If you drink alcohol, do so in moderation and stick to wine or spirits with a sugar-free mixer such as whisky and soda water. In the first month on the diet, aim for no more than one drink for women and two for men every second day.
Avoid the word “cheat” because it has connotations of failure. Instead aim to achieve your goals at least 80 percent of the time. There’s nothing wrong with a block or two of dark chocolate and a glass of wine every few days. A missed goal could be due to not stick- ing to the recommended portion sizes and adding extras such as sugar, honey or sauces or consuming additional alcohol.
This diet is fairly easy to stick to because you don’t count kilojoules or need to weigh food every day. Remember, all your good choices will add up to positive results every week and month.
You’ve reached your goal weight . . .
You can manage your diet by changing your portions as you go along and increasing your carbohydrates slightly by including a bit more fruit, legumes, grains and complex starches.
If you’ve reached a plateau . . .
Try limiting your carb portions a bit more. Ideally, you should aim for a steady loss of a half to one kilogram a week.