Dr Chris Steele's PROVEN Fat Farewell Diet Plan - Part 1
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What to eat
Before planning your meals, remember these simple guidelines:- Where amounts are not stipulated, any amount of that food can be eaten.
- Where fish is mentioned, any fish can be eaten. Tinned fish in oil is not allowed; tinned fish in brine is allowed.
- Where meat is mentioned, any meat without the fat is allowed and chicken without it’s skin. Sausage meats and high fat meats like burgers are not allowed.
- No fried foods, and no foods with more than 3% fat content.
Breakfast
- Fresh fruit any amount or large glass fruit juice
- One egg with one slice of brown toast,
or
One average helping of unsweetened cereal (ideally wholegrain) - Tea, herbal tea or coffee
Lunch
- Low calorie soup.
- Lean meat – any amount.
- Mixed salad – any amount. Meat and salad can be taken as a sandwich with 2 slices of wholemeal bread.
- Two portions of fresh fruit.
- Tea, herbal tea or coffee.
Evening meal
- Meat of your choice – any amount or
Fish of your choice – any amount. - Two fresh vegetables – any amount.
- One baked potato or small helping of boiled potatoes or
small helping of boiled rice
or
small helping of pasta. - Fresh fruit or low fat fruit yoghurt.
- Tea, herbal tea or coffee.
Take note:
| Instead of | Take |
|---|---|
| Sugar | Low calorie sweeteners |
| Milk | Semi skimmed milk – 1pint/day allowed |
| White bread | Wholemeal bread– 3slices/day allowed |
| Cheese | Low fat alternatives, e.g. cottage cheese |
| Butter | Low fast spreads – use sparingly |
| Soft drinks | Low calorie drinks |
| Fried food | Grilled, poached, baked, steamed or boiled |
Snacks
Ideally no eating between meals!If tempted nibble on portions of carrots, apples, celery, radishes, pickled onions, melon and small portions of nuts and grains (unsalted).
If thirsty drink plenty of the low cal drinks, mineral waters, Bovril, Oxo and marmite. Remember that feelings of hunger can often be controlled by drinking fluids, and drinking plenty of water before and during a meal can add to that feeling of fullness and satisfaction.
Forbidden foods
- Avoid sweets, sugar, chocolate, jams, cakes, pastry and biscuits
- Avoid high fat foods, e.g. fat on meat, skin on poultry, butter and cream
- Avoid all fried food
- Avoid thick soups, thick sauces and mayonnaise
- Alcohol supplies calories with little nutrition.
How to eat
- Before eating any food or meal just stop and ask yourself this basic question…… “Am I really hungry?” If you aren’t truly hungry then maybe you should plan to eat smaller portions as the meal progresses – or maybe even miss out on a course especially the starter.
- Half-way to two-thirds of the way through your meal ask the same question. If you do still feel hungry, then continue and enjoy every morsel. However, if the true answer is ‘No, I don’t still feel hungry?’, then you don’t have to force any more food down your throat. So stop eating and put the food to the side of the plate, enjoy some drinks and just keep the conversation going without drawing attention to the fact that you’ve had enough to eat. Maybe you could pass one of your portions onto someone else who is mad keen on the food you’ve left behind – that’s OK!
- Try to eat your food off small plates, maybe using the side dishes instead of the main course plate. A small plate overflowing with food creates a different effect on the brain – helping you to feel full with smaller portions.
- Whilst eating allow your brain, your sight, your smell and your taste sensations really lap up the experience of food enjoyment. Spend some time thinking about the colours the smells and the tastes of all the food items on the plate before you.
- Finally, don’t rush the meal, eat your food slowly appreciating the full smell and taste of every mouthful – basically just remember to savour the flavour. If you’re trying to lose weight, then you must really spend some time truly enjoying the smells and flavours!
Exercise
Now we’ve looked at what to eat, and How to eat, and so finally we come to Exercise – the word everyone hates when it comes to weight loss. Well, if you want to lose weight you are going to have to commit yourself to doing more exercise than you’re doing now – that’s why you’re overweight - you’ve not been burning off the calories that you’ve taken in as food.Now I’m not going to advocate that you join a gym or that you push yourself to physical extremes to get that weight. My way of helping people is to keep it simple and keep it easy so then there’s more chance that people will follow the advice given.
The Slim Over-Eaters
Now before I get into the exercise part of this Fat Farewell Plan, just let me tell you about two patients of mine. They are both very slim and active people, yet they consume 5,000 calories a day, every day of the week!! How can that be so? Well one is Milkman, and the other is a Postman! Have you found the answer to their slimness – Yes; they walk everyday, in the course of their jobs. Come rain or shine they are out walking every single day, and because of their daily walking they can eat their way through 5,000 calories every day and still remain slim and also very fit!!The answer to your weight loss problem lies on your own doorstep – the Postman and the Milkman, and probably your paperboy as well!!
So to lose weight you must increase your calorie output (walk) and decrease your calorie intake (diet). So eat less food and do more exercise; more aptly described as
Diet and Do It (exercise)!
Exercising before a meal can actually make you feel less hungry!Exercising will make you feel physically fitter and mentally more alert, positive and more determined in your whole approach to life.
Increasing your exercise activities can raise your metabolic rate so that your body can actually burn off more calories even whilst you’re resting – what a great investment that is!
THE FAT FAREWELL EXERCISE PLAN:
To achieve effective weight loss whilst following this weight loss plan you MUST:- Exercise every day – come rain or shine!
- Exercise for a minimum of 30 minutes everyday!
All I’m asking you to do is to commit 30 minutes of your time, in every single day, to walking – yes; only walking. Remember the Milkman and Postman.
Now 30 minutes seems a long time to do continuous, non-stop exercise, every day.
So … DO THE WALK! 15 OUT AND 15 BACK!
So let me tell you what I want you do. I want you to start walking out from your home or your office, slowly at first, for a period of 15 minutes. You must not stop at all during that 15 minutes, and the only time you stop is when you turn around to walk back to base, non-stop for that last 15minutes back!
If you’re unfit, that walk will be a slow casual walk, without stopping. As you start to lose weight and become fitter, your speed will gradually increase, and you’ll be able to cover a further distance in those 30 minutes. In fact, when you start note how far you get on your early walks and then see how mush further you get to cover as your speed increases.
As your fitness and confidence improves you could try doing a slow jog, between one lamppost and another. That slow jog could develop into a slightly quicker jog. Then the day will come when you can do 30 minutes of non-stop jogging.
How many of you know Charlie Walduck, the super slimmer from ITV’s This Morning programme?
Charlie weighed 44st when he asked me to help him lose weight. At the start he could walk more than 5yds, but I took him for some short slow walks, at first, and he gradually got better, fitter and slimmer. With this ‘DO THE WALK!’ he progressed so well that he lost 20stones in 12 months (a UK record!), and then a further 10 stones. He’s now lost 30stones, has ran the London Marathon, and is running in the New York Marathon in November. He frequently runs half-marathons nowadays. So if you want to lose weight, think of ‘Super Slimmer’ Charlie – he did this by starting on his long journey of 30stone weight loss by ‘DOING THE WALK’.
Good Luck – You can do it!
FINAL TIPS
- Weigh your self only once each week
- Weigh your self on the same day and at the same of day each week – preferably in the morning after you’ve moved your bowels!
- Try to wear the same clothes or no clothes when you weigh yourself.
- Make sure the scales are always in the same position on the floor each week.
- Many women retain a lot of fluid in the week prior to their period, but this comes off once the period starts.
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