Glycaemic Index
7 Day Eating Plan
6 Week Eating Plan
Four Food Groups
Spice It Up
Recommendations
1. Eat up to 5 meals per day, with slightly smaller portions
2. Eat until you feel satisfied
3. Vary your food as this helps to keep you interested
4. Avoid sugary drinks
5. Relax at meal times, try and enjoy your food
6. Drink above 2 litres of water per day
7. Chew your food
8. Use the stairs as opposed to taking the escalators etc
9. Don't tell people that your are on a diet, or training, let them say it to you!!
10. Pick an item of clothing that you really want to get into, use that as your goal
11. The idea of this programme is not to starve yourself, the idea is to be able to eat food, and enjoy your food.
12. By eating regular meals, you won't feel the need to snack during the day
13. You will have increased energy levels, as these foods won't give you a huge increase followed by a decrease in your blood sugar.
Remember, Rome wasn't built in a day, we are aiming to change your lifestyle habits to include exercise, consistency is the key, hence the reason why I value planning as being so important. Plan out your walks and meals and you will find everything so much easier.
Breakfast Foods
|
|
Recommended |
ok |
Not
allowed |
|
Fruit |
Apple,
pears, oranges, Lemon,
grapefruit, kiwi, Peach,
grapes, nectarine, cherries, Prunes,
strawberries, raspberries |
Pineapple Papaya Mango |
Banana Chestnut |
|
Bread Buns Cereals Sweet
foods |
Whole
meal bread Granary
bread |
Bagel
with organic flour |
other
bread or buns other
sweet sugar foods |
|
Cereals Yeasts |
Unrefined
cereals Without
sugar Oat
bran Wheat
germ |
Muesli
without sugar Oat
flakes Wheat
bran |
Sugary
cereals Corn
flakes Puffed
rice |
|
Jams |
Jams
and marmalade without sugar or grape juice |
Jam
made with sucrose Hazelnut
spread without sugar |
Other
jams Sweet
spreads |
|
Milk
products |
0%
fat yoghurt Natural
yoghurt Cottage
cheese Soft
white cheese |
|
|
|
Drinks |
Decaf
coffee Weak
tea |
Fresh
fruit juice Vegetable
juice Semi
skimmed milk |
Sweetened
fruit juice Fizzy
drinks etc Full
milk |
Lunches and dinners
|
Vegetables |
fish |
Red meats |
Fowl |
other |
|
Asparagus Tomatoes Cucumber Artichokes Peppers Celery Mushrooms French beans Leeks Cabbage Cauliflower Gherkins Avocado Bean Sprouts Lettuce Watercress Broccoli Lentils Chick peas |
Smoked salmon Sole Sardines Mackerel Herring Anchovy Tuna Prawns Scallops Lobster Caviar Crab Squid Oysters Avoid breaded or battered fish |
Beef Veal Pork Mutton Lamb Ham Avoid Fatty cuts of meat |
Chicken Turkey Goose Duck Pheasant Avoid skin |
Goats cheese |