HOW ITWORKS

YOU Best Diets - - Family Diet -

THE PRIN­CI­PLES OF THE DIET

The prob­lem with some di­ets is that you need to eat much smaller por­tions than you’re used to and are con­stantly hun­gry and there­fore un­able to stick to the diet.

The idea be­hind the Eat More, Weigh Less diet is that you can eat large amounts of low-kilo­joule foods that are also high in wa­ter, keep­ing you sat­is­fied. This makes this diet eas­ier to stick to.

WHAT TO EAT

Foods you can eat in abun­dance in­clude: fresh let­tuce, spinach, cu­cum­ber, toma­toes, as­para­gus, ar­ti­chokes, broc­coli, cau­li­flower, cel­ery, rocket, Brussels sprouts, bean sprouts, cab­bage, sugar snap peas, mangetout, green beans, mush­rooms, gem squash, patty pans, baby mar­rows, pep­pers, leeks, radishes and spring onions.

You can enjoy th­ese veg­eta­bles in stews, sal­ads, stir-fries, soups or even as cru­dités.

Fruit and veg­eta­bles al­low us to have va­ri­ety in our diet with the added ben­e­fit of con­tain­ing es­sen­tial vi­ta­mins and min­er­als as well as fi­bre.

A healthy, bal­anced diet should con­tain at least three to five por­tions of veg­eta­bles and two to four por­tions of fruit per day. A por­tion of veg­eta­bles is half a cup cooked and one cup raw and one small to medium-sized fruit con­sti­tutes one por­tion. Dried fruit and fruit juice are con­cen­trated ver­sions of fruit so choose fresh fruit in­stead, which is more sat­is­fy­ing and adds fi­bre to your diet.

To stay fuller for longer, in­clude com­plex car­bo­hy­drates in your meals such as whole­wheat breads, pas­tas and ce­re­als and small amounts of lean pro­teins. The diet also con­tains small amounts of healthy fats which, while high in kilo­joules, are ben­e­fi­cial for your health. Th­ese in­clude mar­garine, salad dress­ings, raw nuts and seeds, av­o­cado and olives.

Drink lots of wa­ter, rooi­bos and herbal tea to help you reach your fluid in­take for the day.

WHAT TO RE­DUCE

Cheese has quite a high fat con­tent, so try not to eat it daily. And cut back on fried food and take­aways.

Avoid food that con­tains a lot of empty kilo­joules (they add kilo­joules but lit­tle or no nu­tri­tion) such as most juices and fizzy drinks as well as re­fined car­bo­hy­drates such as sweets, cakes, bis­cuits and pas­tries.

WHO SHOULD NOT FOL­LOW IT?

No side ef­fects or se­ri­ous risks have been re­ported, but check with your doc­tor be­fore start­ing a new diet and ex­er­cise pro­gramme.

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