Has it ever occurred to you that you do not eat enough to lose weight? Many people who have problems with food and weight problems do not eat enough, and that sounds surprising doesn’t it?
They are eating enough junk food, that’s for sure, but not enough proper, healthly fresh food cooked from scratch.
Many of the clients who come to see me because they want to lose weight tell me they are feeling vaguely unwell most of the time. When I ask them what they eat I’m not surprised. Their diet consists of convenience food, processed food, takeaways and unhealthy snacks. They are often mystified as to why they are overweight.
“I eat hardly anything” they say to me. And they are telling the truth. No fibre, not nearly enough minerals, next to no vitamins, insufficient protein and a lack of healthy fats and omega oils.
With all the junk food and rubbish around, and with our increasingly hectic lifestyles these are easy habits to fall into. If you recognise yourself in this description, then ask yourself:
- Do you get headaches?
- Do you often feel fatigued?
- Is your skin dull?
- Do you want to sleep in the afternoon
- Is your mood low?
If you have been to a GP and he or she can find no obvious medical cause then there is a real likelihood that your poor eating habits are spoiling life for you. If you eat enough of the more good food starting today, then you will soon feel better.
So I would encourage you to eat more so you can lose weight. Yes, that is what I said. Eat regularly, fill up on good, healthier, nutritious food and you will get in balance.
If you have fallen into bad habits, or perhaps you have never eaten properly, you may find it difficult to eat a lot in one session. So I am suggesting an eating plan which allows you to eat 4 or 5 small meals a day. You can choose the order in which you eat and which of the choices you eat
Make sure you drink 2 litres of water a day. Drink tea and coffee in moderation with skimmed milk. (if you have any health issues then consult your GP before starting)
This eating plan will ensure you eat enough of the healthy stuff. Give it a while, your taste buds need to reset and that can take a few days. But you will end up enjoying what you eat and you will feel much better.
40 g (dry weight) porridge(skim milk)
1 poached egg one slice wholemeal toast
1 low fat plain yoghurt, piece of fruit
High fibre, low sugar cereal (skim milk)
1 boiled egg, 1 slice wholemeal toast
2 slices edam cheese, 1 tomato
RULES (do not eat same 2 days running, otherwise choose as you want)
Low fat yoghurt,
Small tub cottage cheese
Low fat fruit yoghurt
1 cup cherries
Handful of nuts
Matchbox size cube of reduced fat hard cheese
Small (100g) glass soya milk
Stick celery with low fat cream cheese
Handful of grapes
Small handful of pumpkin or sunflower seeds
Six brazil nuts, walnuts or almonds
RULES (do not eat any one of these MORE THAN 3 times during 14 days)
Sandwich one slice wholemeal bread, 30g cheese, salad
Sandwich one slice wholemeal bread, small can salmon, tomato
Sandwich one slice wholemeal bread,hard-boiled egg, tomato
Sandwich one slice wholemeal bread, small can tuna, spring onion
Sandwich one slice wholemeal bread, hummus salad
Canned chicken (small)
Canned peaches (in fruit juice), sunflower seeds
Canned mandarins (in fruit juice), 6 almonds
Homemade soup mixed veg,
Homemade soup mushroom,
Homemade soup tomato
Homemade soup chicken and vegetable
Fruit smoothie –banana, 120 ml light soya milk, 1tbsp oat bran, cinnamon
Fruit smoothie – 240ml fat free milk, cup fresh strawberries, 1tbsp oats
Baby spinach,hard-boiled egg
Chicken breast grilled and salad
Canned or smoked salmon or other fish, salad or avocado (1/2)
Reduced fat cheese,eggs (as omelette), mixed veg
Peppered mackerel or other oily fish, tomatoes and peppers
Small portion wholegrain rice, grilled vegetables
Small portion wholegrain pasta, nuts, reduced fat cheese, broccoli
120g prawns or squid, lettuce, 1 tomato, olive oil and vinegar dressing
Baked cod fillet, lemon juice, green vegetables
Grilled salmon fillet, green vegetables
Scrambled eggs (2 or 3) with tsp butter, 1 slice wholemeal toast
Grilled steak, salad
50g brown rice, with mushrooms,onion, celery serve with mixed green salad
Small baked butternut squash or sweet potato with cheese
Handful of blueberries, Greek yoghurt
Cottage cheese, fresh pineapple
Low fat cream cheese – 2 cracker bread or crisp bread
Hummus,crisp bread or cracker bread
Handful of raspberries, Greek yoghurt
Pear,matchbox size piece feta cheese
Half cup pumpkin seeds
Sweet potato slices, low fat cream cheese
Chicken/turkey slices and apple slices
½ avocado with tbsp olive oil, lemon juice
Small baked potato reduced fat cheese,salsa
Hard-boiled egg, banana