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A journal of running, healthy food, mountains, bikes and technology by Julia Revitt

 

This is the last installment of my weekly plan.  This week we’ll be looking at further improvements to your diet and how to lose weight safely, effectively and forever!

  • Eat 5 fruit or vegetable portions each day
  • Cut out processed food
  • Eat protein with every meal
  • Eat no more than 50g of carbs with every meal

If you’ve been following my blog/twitter account you’ll know that I’ve been trying to eat 5 portions of fruit or vegetables every day as part of my new year’s resolutions.  I’ve found it takes a bit of planning but is really easy to do.  Try adding some fruit to your breakfast cereal, have a mid morning snack of fruit or veg, have some veg in your lunch, a mid afternoon snack of fruit or veg, some veg with your evening meal along with a glass of fruit juice and bingo – you’ve done it.  I’ve found that I frequently have 6 portions now and plan to build on this even more over the coming weeks.  The beauty of eating this much fruit and veg is that it frequently replaces less healthy foods, boosts your intake of vitamins, minerals, water and fibre and is a great aid to weight loss.

Cutting down on processed food will cut down the amount of additives and preservatives that you absorb every day.  These chemicals are not needed by our bodies and can cause illnesses such as asthma, hyperactivity and migraines.  Give your body a break from them by making your own meals where possible – it’s the only way to be sure that your meals contain the best ingredients.  Check out my recipes section for a variety of different dishes from chicken burgers to quiches.

You should already be eating 5 small meals a day as part of  week 1’s advice.  Adding protein to each meal will help you feel fuller for longer and stop any cravings you may have for sugary food.  The protein slows down the digestion of the carbohydrates which is why you stay full.  Try eating an oatcake on it’s own and then try one with some peanut butter on it – see how each one fills you up.  Great sources of protein include;

  • peanut butter
  • milk
  • humous
  • nuts
  • seeds
  • yoghurt
  • cheese
  • poultry
  • fish

Eating no more than 50g of carbohydrate during each of your small meals is the best way to lose weight.  If you eat more than 50g of carbs the excess can get put down as fat on your body.  To work out how many grams of carbs in your meals you can look at the packet’s nutritional information and work it out from there.  For example, Waitrose Wholewheat Frusilli contains 62.9g carbohydrate per 100g.  Therefore I know that if I have 50g of frusilli that it will contain 31.4g of carbohydrate which leaves me 18.6g of carbs left for some pasta sauce.  There is a lovely website that works out all the ingredients of home cooked meals and gives you the nutritional information including the grams of carbs but also the vitamins, mineral, saturated fat etc – go to www.nutritiondata.com.

If you follow all the recommendations in this series you will be leading a more healthy and active life.  You will be able to keep your weight in balance, your blood pressure and heart healthy, reduce your cholesterol levels and reduce the risk of developing diseases like diabetes.  Remember – these are small, permanent changes to your life.  Keep up the good work!

Read Week 1

Read Week 2

Read Week 3

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  1. Jackie #
    June 1, 2012

    Really good suggestions! Will give them a try and report back on progress!
    Jackie

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