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Dr P J M Davis Dr K E Holtby Dr J L Martin |
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Diet advice (c) RM Dunn 1/1/07 There are plenty of
resources to help you with dieting. Diet books, low calorie recipe
books and the internet. Two particularly good internet sites full of
resources to help you are… http://www.calorie-count.com/calories/item/12087.html http://www.caloriecounter.co.uk/resource_links.asp Marks and Spencer “Count on us” book series is brilliant, interesting, balanced and nutritious There is a lot of calorie and other nutritional information on food packaging. What sort of job do you do? How much walking do you a day at work. Your normal level of activity will determine how many calories you need to eat to maintain all your normal human functions. For a man with a moderately active job this will be c 2500 K a day. For a women c 2000k. Most calorie calculators overestimate the amount of calories needed a day so I recommend that you reduce your daily calorie need to 2100 for a man and 1600 for a woman. Most people who fail to loose weight on a diet have overestimated their daily calorie need. How much exercise do you do a day? Define it here as accurately as you can. Walking an extra mile every day will help you loose the right kind of weight. Fat not muscle. How much do you weigh? Get a set of scales and measure your weight every morning without clothes. Use the same scales in the same position on a firm floor surface. Empty your bladder before weighing yourself. This will give you good feedback as to what effect your diet is having on your weight on a daily basis. You will see the effect of overeating straight away as well as the effect of keeping to your diet. If your bowels do not open every day there will be some variation in weight of upto 2Ib a day depending on when your bowels were last opened. Remember to take this into account so you don't get disheartened. How tall are you? When you know your height and weight you can work out your
Body Mass Index (BMI) using a calculator found on the websites above or
in diet books. If
you are a man your ideal BMI should be between 20 and 26. If a women
19-24. When the BMI reaches 30 your risks of heart disease and stroke (CVD)
are double what they would be if your BMI was normal. If you are a South
western asian your normal BMI should not exceed 23 for a man and 21 for
a woman. This is due to genetic differences which increase CVD risk for
the same amount of blood cholesterol. What is your waist size? Measure your waist at the widest point while lying down. It should be below 40” for a man (33” for a man of asian origin) and ?/ for a woman. An interesting
exercise to prove to you that you loose weight if you don't eat is to
weigh yourself in the nude at bedtime and then do the same the following
morning. Don't drink any water overnight and empty your bladder before
each weighing. Keep a diet diary
for 1 week Write down all you eat and drink. Then work out how many Calories you eat and drink per day. It is useful to have a set of scales to do this. Look on the packs of things you buy for Calories per portion or per weight and calculate how many Calories in the portions you are actually eating. You should look for the words Cals, Calories or Kcals. A diet diary can help a doctor or dietician to assess what Calories you need to loose per day in order to loose weight. It is also good practice for managing your new diet especially in the first few months. Dieting is easy once you know how to eat, what you can eat and have determined that you are going to give it a go. The main things
to realise are that... We
all eat far too many Calories than we need to live our lives. The rest
is saved as fat. There are approximately 3500 Calories stored in a lb of
fat. To loose weight you need to eat less Calories per day than
your body needs. As a rough guide if you eat 500 Calories less than the
amount you need each day then you will loose 1lb per week. For an
average weight man taking a moderate amount of exercise a diet of
<2100 Cals will result in 1lb of wt loss per week. For a woman 1600
Cals. However see above for advice on overestimating your daily calorie
need. If you use the websites above you can work out your exact daily
calorie needs to loose weight . Most people loose
the first 6lbs really easily in 2 weeks of dieting. This is because
dieting is seen by the body as a starving situation and it goes into a
special mode which tries to preserve fat at the expense of other storage
areas. The first to go is the bodies’ rapid energy stores of glycogen.
As they are burnt about
6lbs of water goes with them and
this is the early weight loss. The next to go is muscle but loss of
muscle can be prevented by daily exercise as mentioned above. If the
muscle is being preserved by exercise then the body starts to burn fat. You need to maintain
the diet for however long it takes to reach your target weight. This
should be slow and steady. It may have taken you many years to become
the weight you are and it will take anything from 4 to 36 months to get
down to your ideal weight. On average one to two lbs per week is what
you should be aiming at. People who are very overwight can loose up to 4
lbs per week in the first 3 months of their diet but should progress to
not more than 2lbs per month after that. Otherwise the skin will not
have time to shrink slowly and will become loose and ugly. Listen to your
stomach. Within a few
weeks of dieting your stomach will shrink and start to tell you that you
are full earlier. Listen to this and stop eating once you feel full. In
order to keep up interest in your diet eat smaller amounts of
interesting good foods. Otherwise diets become boring. Become a gourmet
not a glutton. Good foods include
most vegetables and salads, fruit, low GI carbohydrates like rice,
pasta, porridge, potatoes, fish
(especially oily fish), lean meat.
Avoid all snacks, sweets and processed foods at least until your
diet is well underway. Avoid fried food and grill or roast meat instead.
Learn which foods
can fill you up with less calories. The list below can help you to
get started. It is better though for you to make your own list of foods
that you like, are good for you, low calorie and will form part of your
diet. Once you have
lost enough weight your Calorie intake can increase to maintain that
loss but you need to remain below the daily calorie need level forever
or you will put weight on again. You can eat meals out but only once a
week on average. Pick foods that are good for you and lower in calories.
Do not be afraid to stop eating when full. Once you have established you
target weight eating out will be easier as you will have at least 500
Cals per day extra to play with. You will never be
able to go back to eating what you are eating today! If you
do your weight will yo-yo and this has been shown to increase the
risk of heart disease. Calories in food useful site http://www.calorie-count.com/calories/item/12087.html General tips. The aim of dieting is to loose weight at a
rate visible enough that you do not loose heart. This should be between
1 and 2 lb’s a week. Remember
that it is the weekly loss that matters. Therefore learn to trade small
amounts of calories between meals or even between adjacent days. Never
skip a meal though and try to keep to approximately the correct calories
per meal. So if breakfast consisted of Soya milk not semi skimmed milk,
either you could eat more cereal, or have a fruit juice or trade those
saved calories and eat them at lunch.
Breakfast This should be the easiest meal of the day. Stick to less than 300
Calories. Use wholegrain,
low salt, natural cereals. If they contain oats they will also help
reduce cholesterol. Use semi skimmed milk or if you want to reduce
cholesterol further use a Soya milk for added Omega 3 .
Calories Cereal 1
bowl
lge
65g
212
kellogs raisin wheats
8 each 1
bowl
lge
60g
210
Alpen low sugar Milk for cereal
120mls
60
semi skimmed Milk for cereal
120mls
27
So Good Soya essential 99% fat free Fruit juice
1 small glass
100mls
52
Sainsburys 100% pressed apple & Mango Lunch For most people who are busy, lunch should also be an easy meal. However
unlike breakfast it would soon become boring to eat the same thing.
Ensure that it doesn’t exceed 400 Calories. Try and keep lunch low fat
and try to include fruit and nuts to provide essential vitamins and
natural omega 3. A good easy lunch would be 2 slices of a nice wholemeal
bread with different fillings (chicken leftovers, ham, egg, prawns,
cheese), each day. Salad to add texture and fruit and nuts for desert.
This is also a good time if your calorie count allows, to treat yourself
to a square of chocolate. Other simple options are beans on toast, boiled or poached egg with
salad, mackerel salad, prawn salad or a small jacket potato with a
filling. An oily fish such as mackerel is recommended at least once a
week.
Calories Lunch general
350-400
70
6grapes,3cherries,6cashews,3almonds
164
2 sml slices bread
50-150
fillings and garnish (not
mackerel) Bread 1
med slice
49
Sainsburys malted Danish Bread 1
med slice
55
M&S stoneground thick slice Bread 1
sm slice
29.8g
82
Warburtons seeded batch Bread 1
large slice 44g
96
Hovis country granary Bread 1
lge slice
132
Warburtons seeded batch Pitta 1
white
59.8g
149 Prawns peeled
62.5g
41
Sainsburys basics 1/4
pack Ham 2
slices
35g
40
Sainsburys breaded Chicken
2 thin slices 60g
122
breast meat Beef 2
thin slices
60g
112 Mackeral
1 med fillet 88g
231
High Cals but Omega 3 rich Cheese 3
thin slices 30g
123
Sainsburys mature cheddar Feta cheese
1 portion
38g
100 Olives 6
15g
25
green drained pitted Tomato 1
17g
3
cherry Lettuce 1 slice
0
Any variety Egg 1
large
50g
78
hard boiled/poached Salad cream
5mls
12
Heinz light
Grapes 1
grape
2.4g
2
6 grapes = 12 Cherries
1
6.8g
4.3
3 cherries = 13 Pears 1
small
110g
44
Sainsburys basics Apples 1
small
116g
50
4oz basic eating apple Nectarine
1 2.5"diam
136g
60 Mango 1/2
115g
70 Banana 1
sml
101g
90
6"-7" Watermelon 1
wedge
286g
86
1/16th large watermelon NUTS 10
cashews == 3 brazils == 6 almonds == 3.5 walnut == 12 pistachio ==
7 peanuts Cashews
10 whole nuts 7.25g
45
roasted salted Cashews
10 whole 7.25g
40
dried raw Brazils 3-4
14g
43
raw Almonds
6 kernels
7g
41
raw Walnuts
7 halves
14g
92 Pistachio
12 kernels
7g
42 Peanuts 7
7g
42
dry roasted Sunflower
15g
87
small handful seeds Evening meals The evening allowance for a meal, dessert and any drinks should not
exceed 500 Calories. These should preferably be cooked meals but this is
not essential. As these meals are often shared with non dieting members
of the family it is better to use a good recipe book which gives ideas
for meals of between 300 and 350 Calories leaving room for dessert or
drink calories afterwards or later. Any meal ideas can have a
supplementary salad if you prefer. Non dieting members will be able to
therefore have healthy food but have bigger portions. This saves making
special meals. There are many books on the market but the Marks and
Spencer “Count on us” series is brilliant, interesting, balanced and
nutritious. It always states the calories per serving making it easy to
prepare meals for a family. Remember that standard meat and vegetable
dishes are also healthy if fat is trimmed off and portions fall within
the allocated allowance. On Sundays it is worth switching the lunch and
evening allowance around and maybe trading some of the latter for a
bigger lunch. It may be better while trying to loose weight to avoid wine as it has a
fairly high calorie content but this should be added again when
maintaining your weight as it is very good for you. Low calorie or low
alcohol beer is fine if you like to have a drink in the evenings if your
daily calorie budget allows. Evening Meals
Calories Rice (dry)
0.5cup
79g
102
This is the best low calorie filler. Pasta (dry)
0.5 cup
43g
150 Pasta(dry)
2oz
57g
211 potato
1 medium
200g
186
med baked potatoes
4 roast
132
185
123 +62 potato and oil Oven chips
1 sml portion 120g
193
Use thick cut sunflower oil chips Chicken
2 slices?
70g
143
roast breast meat only Beef
2 slices
85g
158 Veg gratin
1 portion
120
see recipe Veg oil 1
tblespoon
15ml
125
enough for roast potatoes for 2
Wine 1
glass
103mls
75 table
red/ white
Ryvita 1
slice
11g
37 Crackers
1 slice
12.4g
34
Jacobs cream crackers Water biscuits 2
30
Carrs Oatcakes
1 rough
10.8g
46
Sainsburys oatcake biscuits
Crumpets
1 dry
46g
92
97.44 with 1g butter Croissants
1
43.9g
188 Cheese 1
wedge
17.5g
25
light laughing cow cheese spread Butter low
fat
5g
27.5
Anchor reduced Margarine
5g
16.4
Flora pro-active omega 3 rich Margarine
5g
32
no trans fats. Can be used for cooking PeanutButter 1
portion
10g
61
enough for 1 slice of bread Crisps 1/2
pack
10g
46
Sainsburys light & crunchy potato Chocolate
1 square
10g
60
Cote d'Or plain 70%cocoa Chocolate
2 squares 8.3g
44
Sainsburys basics plain To remind you of how high the calories in fast food are and serve as a
warning! Big Mac
1 UK
493
McDonalds McChicken sw 1
UK
375
McDonalds French fries
reg
206
McDonalds
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