Friday - - Beauty -

Q I’m cur­rently on a diet. Can you sug­gest a flex­i­ble diet plan that can be eas­ily fol­lowed when I’m away from home and that al­lows me to have a cheat meal oc­ca­sion­ally.

AI know peo­ple who post­pone their trips and va­ca­tions just be­cause they are on a diet. This men­tal­ity doesn’t work if you want to make your diet your life­style. You can learn to cheat clean even when you’re on a hol­i­day. Here’s what you can do:

Have a pro­tein-rich meal first thing in the morn­ing. Prefer­ably egg whites, be­cause you will be hav­ing fat in many other forms through the day. So eat an omelette of egg whites with a lot of veg­gies, or a bowl of fruit with a lot of nuts if you’re a veg­e­tar­ian.

Keep your break­fast nu­tri­tion­ally cor­rect. A heavy break­fast is a must to keep you fu­elled up un­til lunch. Then comes the in­dul­gent fun part.

For lunch, have your cheat meal. You should eat what you feel like – pizza, pasta, a dessert or a buf­fet. But one thing: make sure you have a black cof­fee 20 min­utes be­fore you have this meal. Black cof­fee in­creases the speed of gas­tric emp­ty­ing. Which means you ab­sorb fewer calo­ries.

If you want to be a bit more care­ful and eat less of your cheat meal, have a por­tion of veg­gies or a salad be­fore you start this meal so that you will feel full faster and won’t be tempted to eat too much.

For din­ner try and keep it su­per light, based on what you’ve eaten at lunch. A soup, a veg­etable stir-fry, a chicken salad or even just a grilled chunk of meat with some greens should be fine.

This plan gives you the space to cheat and in­dulge, but at the same time it makes sure your day starts off on a pro­tein-rich note and ends on a light healthy meal.

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