EX­PERT Q&A

YOU Best Diets - - Eat More Weigh Less Diet -

Di­eti­cian Brigitte Le­clercq an­swers a few com­mon ques­tions about this diet:

Do I count kilo­joules on this diet?

Yes, you need to watch your kilo­joule in­take and in­crease your ex­er­cise if you want to lose weight. Most of the free veg­eta­bles (let­tuce, spinach, cu­cum­ber, tomato, as­para­gus, broc­coli, cau­li­flower, cel­ery, Brussels sprouts, bean sprouts, cab­bage, mangetout, green beans, mush­rooms, gem squash, patty pans, baby mar­rows, pep­pers, leeks, radishes and spring onions) will fill you up and make it eas­ier to limit the kilo­joule in­take of other foods. Keep nu­tri­tion in mind when making food choices – a big, fill­ing bowl of veg­etable soup has about the same kilo­joule count as a bite of a cheese­burger!

Will I have enough en­ergy on this diet?

Yes, if you stick to eat­ing reg­u­lar meals. The Eat More, Weigh Less diet con­tains abun­dant vi­ta­mins, min­er­als and phy­tonu­tri­ents be­cause of the large por­tions of fruit, sal­ads and veg­eta­bles. Vi­ta­min B (found in most fruit, veg­eta­bles and whole­grains) helps give us en­ergy.

Is this diet good for my health?

This is a bal­anced diet that’s fill­ing for the whole fam­ily. The recipe for a healthy life­style in­cludes a healthy bal­anced diet that has ad­e­quate amounts of all the food groups. Make sure you al­ways have break­fast to avoid midafter­noon slumps and weight gain, ad­e­quate ex­er­cise (mild to mod­er­ate ac­tiv­i­ties such as walk­ing, run­ning, cy­cling, hik­ing for at least 30 to 60 min­utes per day), a good night’s rest – seven to eight hours un­in­ter­rupted sleep and man­age your stress.

Why are no food groups elim­i­nated?

No one type of food can pro­vide all the nu­tri­ents that the body needs. That’s why it’s rec­om­mended you in­clude a va­ri­ety of food in your diet from all the dif­fer­ent food groups.

Cut­ting out car­bo­hy­drates, es­pe­cially com­plex car­bo­hy­drates such as whole grains, can put you at risk of vi­ta­min or min­eral de­fi­cien­cies. Carbs are also a great source of fi­bre, known to help pre­vent a num­ber of diseases and helps you to feel fuller for longer – which is im­por­tant if you are try­ing to lose weight. If your car­bo­hy­drate in­take is too low it can make you feel tired and af­fect your per­for­mance.

A low fat in­take can put you at risk of de­fi­ciency of fat-sol­u­ble vi­ta­mins, such as vi­ta­min A,D, E and K; which could lead to symp­toms such as night blind­ness, bone ab­nor­mal­i­ties and prob­lems with blood clot­ting.

Is this diet sus­tain­able?

Yes, be­cause no food group is elim­i­nated. It’s ac­tu­ally a life­style. The diet is based on tasty food that keeps you sat­is­fied. You don’t have to forgo your favourite foods, sim­ply find health­ier ver­sions. The eat­ing plan is also flex­i­ble and you can, for ex­am­ple, re­place the cot­tage cheese with tofu or have macadamia nut but­ter in­stead of salt- and sugar-free peanut but­ter.

What can you drink and can you have al­co­hol?

Aim for eight glasses of wa­ter a day. Herbal teas can also be en­joyed freely as they don’t con­tain caf­feine and add to your fluid in­take for the day. Drink herbal teas hot or make an iced tea.

Al­co­hol is al­lowed in mod­er­a­tion but re­mem­ber it’s high in kilo­joules (es­pe­cially cock­tails) and doesn’t sat­isfy hunger. Al­ways choose low-al­co­hol op­tions or add ice to your glass to di­lute your drink. Try not to have more than one drink a day (for women) or more than two drinks a day (for men) – that’s 125 ml wine, one tot spir­its or half a reg­u­lar beer.

Be sure to eat reg­u­lar meals. Skip­ping meals could slow down your

me­tab­o­lism and af­fect your

weight loss.

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