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The Happy New You Diet
By WLR Dietitian
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The Christmas decorations are back in the loft, the last
few Quality Street have been taken into work and the fridge
has been cleared of leftover turkey, clotted cream and brandy
butter. In fact, the only sign the festive season has actually
taken place is the extra half stone bulging uncomfortably over
your waistband. And that’s on top of the usual half stone
you’re always trying to shift.
Fortunately, that’s where WLR comes to the rescue with this
easy-to-follow six-week diet plan that’s designed to help
you lose up to a stone and is suitable for anyone and
everyone. Whether you’ve joined WLR to lose that
post-Christmas bulge or want to kick start a longer-term
eating plan to help you shift a whole lot more, this diet is
guaranteed to suit you.
Why this plan will help you achieve a Happy New You for the
New Year…
- It’s realistic – you can expect to lose up to 2lb a week
plus an extra couple of pounds in the first week. It might not
sound much but it adds up to a stone in just six weeks. And
losing weight slowly means you’ll be more likely to keep it
off once you’ve lost it.
- You don’t have to worry about counting calories – WLR dietitian, Juliette Kellow, has done the hard work so you
don’t have to. Each day provides 1,300 calories.
- There’s little weighing or measuring – most quantities
for food are given in easy-to-judge portion sizes.
- It’s packed with protein-rich foods like lean red meat,
skinless chicken, fish, eggs and low-fat dairy products.
There’s good evidence that a good intake of protein can help
keep you fuller for longer so it’s important to eat these
foods regularly.
- It’s low in fat, especially saturates (animal fats that
are linked with heart disease). But it still includes
heart-healthy monounsaturates like olive oil.
- It includes foods with a low or medium glycaemic index
(GI), like pulses, oats, fruit, veg, wholewheat pasta and
bread. Foods with a low GI value keep blood sugar levels
steady, so you don’t get carb cravings and have the constant
munchies.
- It’s rich in wholegrains, including wholegrain breads,
oats, wholewheat pasta and brown rice. These foods contain
fibre, which helps to keep you fuller for longer.
- It’s packed with calcium-rich low-fat dairy products,
which help to keep bones strong.
- It contains plenty of iron-rich foods like lean red meat,
oily fish, eggs, pulses, green leafy veg and fortified
breakfast cereals. These foods help to keep blood healthy and
prevent a condition called anaemia.
- Best of all, it contains all your favourite foods and
allows a daily treat whether that’s chocolate, a glass of
wine, a packet of crisps, a few biscuits or a gin and tonic!
Here’s what to do…
- Every week, WLR will provide a new selection of meal
plans: breakfasts, lunches, dinners, snacks and treats. All you
have to do is choose one of each every day.
- As well as your meals, snacks and treats, have 300ml
skimmed milk to use in tea and coffee or to mix with some of
the fruit from the daily meals to make a smoothie.
Alternatively have two small pots of fat-free fruit yoghurt.
- If you can’t be bothered to cook or need to grab a meal
or snack on the move, choose something with a similar
calorie count such as a sandwich, salad or ready meal (look
at the packaging to find the calorie content). Allow 250
calories for breakfast, 350 calories for lunch, 400 calories
for dinner and 100 calories each for snacks and treats.
- You don’t have to eat all of the food recommended for
each meal in one sitting. For example, you could save a
piece of fruit or a pot of yoghurt for later in the day.
- Fill up on veggies – you can eat most in unlimited
amounts except for higher-calorie potatoes, parsnips, peas,
sweetcorn, baked beans and other pulses.
- Drink plenty of water – have at least eight glasses a
day. It’s also fine to drink herbal and fruit teas drink and
smaller amounts of coffee, tea and diet or sugar-free soft
drinks.
- The menus are devised for one person. For two servings,
double the quantities recommended.
- All tablespoon and teaspoon measurements should be level
where 1tbsp = 15ml and 1tsp = 5ml.
Happy New You Diet Plan
Week One Week Two
Week Three
Week Four
Week Five
Week Six |
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