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Health & Body

Sustainable weight loss with weekly diet plan

Judy Davie

The following diet plan is based on an average energy consumption of approximately 6300KJ or 1500 calories a day. It incorporates five serves of veggies, two serves of fruit and the occasional treat and is low in GI carbohydrates and saturated fat and high in fibre. Better still, you get to eat on this diet. It will help you achieve a slow, steady sustainable weight loss while improving bowel function. Feel how much more energy you have. Watch how your skin improves. Observe your nails becoming stronger and your hair starting to shine. You should even notice how much easier it is to concentrate. And most importantly, you'll feel better about yourself and others around you. Weights and measures are specified but should be used as a guide. Follow them particularly when they refer to carbohydrates, fats and treats. A speedy metabolism requires exercise and regular food consumption, so people only needing to lose a small amount of weight will have to increase the volume and intensity of physical activity and cut out those little extras listed in the plan — ie. chocolate, cappuccinos and spicy fruit biscuits. Diet advice for the day
There's an old Scottish saying, "Every little makes a muckle", which basically means that the little things add up. It's referring of course to money, but could equally refer to weight gain or loss. All those little extras add up.
Think about 'saving' whenever you're tempted to eat an extra biscuit, use another tablespoon of oil on your salad or break another tiny piece of chocolate off the bar. 1kg fat is the equivalent to approx 32,000kj of energy, and that's a lot of food to save over two weeks. If you create a debit of 32,000kj over your BMR you'll be 1kg less and going strong. For further information about food and nutrition, visit Judy Davie's website at www.thefoodcoach.com.au Weekly diet plan
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday Monday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: ½ cup untoasted muesli with no added sugar, skimmed milk and kiwi fruit; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: grain bread sandwich with three slices avocado, 60g red salmon, ½ cup tabouleh, four cherry tomatoes, ½ cup rocket leaves; 1 skim milk cappuccino ½ hour after lunch: 500ml water Snack: 10 raw almonds; three apricot halves ½ hour after snack: 300ml water Dinner: three small lamb chops grilled and fat-trimmed with one small mashed sweet potato and one cup steamed broccoli ½ cup strawberries with three tbs low-fat natural yogurt, sweetened with one tsp honey Tuesday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: one small can baked beans with one cup steamed English spinach and one slice toasted grain bread; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: tuna salad (one small can tuna) with one cup mixed salad greens, three black olives, five cherry tomatoes, ½ cup steamed green beans and vinaigrette (one tbs olive oil, one tsp lemon juice and ½ tsp grain mustard) ½ hour after lunch: 500ml water Snack: one large mandarin; one oat biscuit and cup of green tea ½ hour after snack: 300ml water Dinner: stir fry chicken and vegetables (1 cup bok choy, ½ carrot, ¼ capsicum, ½ cup mushroom, two shallots, 125g chicken, one tsp sesame seeds, sauce of ½ tbs soy sauce, 60ml chicken stock and ½ tsp honey. Stir fried in ½ tbs sesame oil) ½ cup strawberries with two tbs low-fat natural yoghurt with one tbs chopped walnuts Wednesday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: one slice grain bread toasted with one tsp peanut butter, one cup fruit salad and three tbs low-fat natural yoghurt sweetened with one tsp honey; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: one grilled beef patty, two tbs tomato salsa, one grain roll, grated carrot and beetroot, lettuce; one green apple ½ hour after lunch: 500ml water Snack: 10 raw almonds; three apricot halves ½ hour after snack: 300ml water Dinner: roasted salmon with lime corn and coriander salsa and steamed broccoli Three pieces plain dark chocolate Thursday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: one slice grain bread, two poached eggs, one grilled tomato and five mushrooms grilled with one tbs olive oil; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: salad with rocket greens, 1/3 cup hummus, one small carrot, celery, small canned tuna, ¼ can chickpeas; 1 small pear ½ hour after lunch: 500ml water Snack: red apple ½ hour after snack: 300ml water Dinner: grilled veal steak stack (90g) layered with two slices grilled eggplant, zucchini and 30g mozzarella, with 50g broad beans ½ cup strawberries with 2 two tbs blueberries, one tbs raisins, two tsp sunflower seeds and two tbs natural low-fat yoghurt Friday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: ½ cup untoasted muesli, ½ cup mixed berries and ½ cup low fat natural yoghurt; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: grain bread sandwich with three slices avocado, one tbs capers, grated carrot and grated beetroot, lettuce and minced chicken; 1 red apple ½ hour after lunch: 500ml water Snack: one skim milk cappuccino; two spicy fruit roll biscuits ½ hour after snack: 300ml water Dinner: two-egg omelette made with mushrooms, black olives, sweetcorn, tomatoes and goat cheese served with a cup of green salad and vinaigrette Three pieces dark chocolate Saturday On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: two slices wholegrain fruit bread toasted with one tbs ricotta cheese; mug of tea, skim milk, no sugar ½ hour after breakfast 600ml water Lunch: salad made with 1 cup mixed beans, ½ small chicken breast (no skin), one tbs vinaigrette dressing, 50g boiled pumpkin and baby spinach greens ½ hour after lunch: 500ml water Snack: one skim milk cappuccino; apple ½ hour after snack: 300ml water Dinner: stir-fried king prawns with one tbs chopped peanuts, carrot, oyster mushrooms on cellophane noodles. Cooked in one tbs sesame oil and flavoured with 1 tbs soy sauce, 1 tsp fish sauce and ginger Mandarin orange Sunday
On waking: 300ml water Before breakfast: 300ml hot water with juice of ½ lemon Breakfast: ½ cup untoasted muesli with ½ cup low-fat natural yogurt and 1 kiwi fruit and mandarin; mug of tea, skim milk, no sugar ½ hour after breakfast: 600ml water Lunch: three medium slices roast lamb with gravy, ½ cup steamed pumpkin, ½ cup peas, 1 medium sweetcorn cob; ½ cup mixed berry with two level scoops ice cream ½ hour after lunch 500ml water Snack: two spicy fruit roll biscuits; one skimmed cappuccino ½ hour after snack: 300ml water Dinner: two poached eggs on one cup spinach with ½ cup mushrooms grilled with 1 tbs olive oil Two pieces dark chocolate

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