You can attack your system with Atkins, grapple with glycaemic indices or take the veggie road and watch the pounds drop off - slowly. When losing weight…
Losing weight is easy - just eat less and exercise more. Simple! So why are so many people overweight? Because everyone wants a miracle quick fix - minimum effort, maximum result and there is no such thing. There are quick ways to lose weight, but not to lose fat and it’s fat that’s the critical element if you’re not simply going to pile the weight back on once the diet ends.
Actually making the decision to lose weight is the biggest hurdle and you have to believe you’ll succeed - be half-hearted and you’ll fail. Expect sensible, gradual weight loss, which indicates you’re burning fat and not just losing water and is likely to last.
The energy our body uses is measured in calories. Women need about 2,000 calories a day and men about 2,500. If you take in more than your body burns, you’ll gain weight - less and you’ll lose weight as your body uses its fat stores for energy.
Some dieters eat far too little in the hope of losing weight quickly. It’s not the answer because the body can be shocked into starvation mode and instead of burning fat, clings on to it for the lean times it thinks lie ahead! A reduction of about 500 calories (750 for men) is about right to keep hunger away and your body working normally. Don’t be too ambitious - losing one pound a week is realistic.
Vegetarians and vegans have a head start in that they tend to be leaner than meat eaters in the first place because of their healthier diet (see p.9). Having said that, cakes, biscuits, flapjacks, chocolate, crisps, chips, veggie burgers and mayonnaise are all veggie and are all high in calories and not very nourishing.
Specific nutrients are essential for your body to function well so always put nourishment first over all the other reasons to eat. You don’t need animal or processed fats but you do need good fats known as essential fatty acids. Avocados and nuts, particularly walnuts, almonds and brazils, contain them and they’re vital for good health. By speeding up metabolism, they also promote weight loss.
You will need to change your eating habits but they must be changes you’re happy with, can maintain and won’t leave you feeling deprived or hungry. Little things can make a difference.
Measure oil, don’t pour it. A tablespoon (15ml) contains 125 calories and one unwanted extra spoonful is the same as a large banana!
If you’re used to creamy curries and pasta dishes, switch to low-fat tomato-based versions.
Nuts – A small handful of nuts/seeds every day.
Veggie proteins – A portion of hummus, beans, lentils, tofu, soya mince or soya yoghurt once or twice a day; veggie sausage or burger once a day.
Fruit – 2-3 servings daily - fresh, tinned, frozen or dry (fruit juice 250ml).
Grains – 2 slices bread, 30-50g cereal, 50g dry weight rice/pasta.
Vegetables – As many as you like - fresh, tinned or frozen.
Eat smaller portions of fattening foods and bigger servings of vegetables - nourishing, low in calories and fill you up. A small Kellogg’s cereal variety pack is 30g - pour it from a big box and you’ll probably give yourself double!
Don’t cut out things you adore, eat less of them. Instead of a 100g bar of chocolate at 500 calories, have 20g and savour it slowly. Or try an Alpro soya dessert - low in calories and fat but very chocolatey!
Counting calories helps you to keep a check on your diet but you can take a more instinctive approach - you’ve eaten enough when you feel satisfied and full, not bloated and uncomfortable. Follow healthy guidelines and you’re unlikely to overeat. Have three meals a day, the last no later than two hours before bedtime, and eat in between meals if you’re hungry.
To find out more about healthy veggie slimming - and for lots of scrummy recipes that won't pack on the pounds click here.
