ES­SEN­TIALS

Friday - - DIET -

Have 1/2 pint of skimmed milk or two small pots of low-fat yo­gurt (prefer­ably with­out ar­ti­fi­cial sweet­ener) ev­ery day to en­sure you get enough cal­cium.

Your fam­ily can eat the same meals as you, but chil­dren and men need larger por­tions. Un­der-twos should have full-fat milk. Over-twos can have semi-skimmed milk, and over-fives can have skimmed milk. Chil­dren should also snack on ex­tra yo­gurt and cheese.

You can eat un­lim­ited fresh salad and veg­eta­bles on this diet to fill you up – the greener and leafier, the bet­ter. But re­mem­ber, dress­ings and may­on­naise can push the calo­rie count right up, so al­ways stick to low-fat ver­sions.

Aim to drink at least eight glasses of wa­ter a day – that way you won’t mis­take thirst for hunger. You can con­sume un­lim­ited diet drinks, as well as tea and cof­fee. But wa­ter will give you a clearer com­plex­ion.

Re­duced fat doesn’t mean low fat. Look for food that con­tains 3g of fat per 100g in­stead.

Take a mul­ti­vi­ta­min and min­eral sup­ple­ment ev­ery day while you’re on this diet.

Never be tempted to skip a meal.

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