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.