Kick-start your slim down


Want to start the New Year feel­ing lighter, brighter and more con­fi­dent? Then we have the per­fect plan for you! With 50 years of ex­pe­ri­ence, Slim­ming World knows all there is to know about los­ing weight while still en­joy­ing de­li­ciously fill­ing meals. What’s more, you could lose up to 7lb in just two weeks!*


1 Fol­low the menu on these pages – it’s Ex­tra Easy! You can start on any day you choose, swap days around if there’s a meal you re­ally fancy, or re­peat days if there’s some­thing you par­tic­u­larly en­joy. You’ll find more ideas at slim­ming­ or when you join your local Slim­ming World group or sign up to Slim­ming World On­line. 2 Foods printed in bold are ‘Free Food’, which you can en­joy freely to sat­isfy your ap­petite with­out need­ing to weigh, mea­sure or count at all. Base your meals around Free Food, such as lean meat, fish, meat sub­sti­tutes (in­clud­ing plain tofu,

Quorn and sei­tan), pasta, rice, pota­toes, eggs, pulses, fat-free dairy, fruit, veg­eta­bles and more. If you feel hun­gry be­tween meals, snack on these foods. For the very best weight loss, reach for fresh fruit or veg­eta­bles first. 3 As well as Free Food, stock your store cup­board with fat-free dress­ings, herbs, low-calo­rie cook­ing spray (one calo­rie per spray or less), oil-free tomato purée, sea­son­ing, soy sauce, spices and stock cubes, which can be used freely to flavour meals. 4 To help sup­port an over­all healthy bal­anced diet, Slim­ming World en­cour­ages you to en­joy mea­sured amounts of foods that pro­vide cal­cium, such as milk and cheese (two por­tions per day), and those pro­vid­ing fi­bre, other es­sen­tial min­er­als and healthy oils, such as whole­meal bread, high-fi­bre ce­re­als, crisp­breads, nuts and seeds (one por­tion per day). These can be en­joyed as part of your meals and, where we’ve in­cluded them as such in this plan, we’ve given spe­cific mea­sure­ments. Al­ter­na­tively, you may choose to use them in hot drinks, or on their own as a snack. Where you’re en­joy­ing them separately in this plan:

Choose 350ml skimmed l milk, 250ml semi-skimmed milk or 400ml plain and unsweet­ened soya milk with added cal­cium, or you can opt for 30g full-fat hard cheese or 40g re­duced-fat hard cheese.

Boost your fi­bre in­take by l en­joy­ing two slices of whole­meal bread (from a small 400g loaf), a 60g whole­meal roll or pitta, 60g brown, high-fi­bre white or multi-seed, gluten-free bread/ roll, 40g plain por­ridge oats or 45g bran flakes. 5 Treat your­self. En­joy up to two treats from the list pro­vided ev­ery day.

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