At this time of year when we want to shed a pound - or five! - wouldn't it be great if we had a nutritionist on hand to create a personal diet plan for us?
We've brought you the next best thing for your January diet: four foolproof plans, developed by nutritionist Rebecca Amey to cater to different goals. Want to lose a stone the healthy way? We've got a week-long plan for it. Desperate for more energy during winter? We've got the best foods to fuel your body.
Rebecca has created simple guides to follow and lifted the lid on good fats versus bad fats and good carbs versus bad ones. The great news is it's not all about denying ourselves the treats we love, more educating ourselves on the best foods to turn to when the hunger pangs hit.
If You Want To Lose A Stone...
TIP: IF YOU’RE A CARB LOVER...
1. Make complex carbohydrates part of every meal and snack (think brown rice, wholewheat pasta, wholemeal bread, porridge oats).
2. Always combine your carbs withlean protein to feel fuller for longer (think pitta and hummus, oatcakes and cottage cheese, salmon with quinoa).
3. Be vigilant about portion sizes – starchy carb servings should be the size of your fist, fill the rest of your plate with leafy vegetables and lean protein.
If You Want To Lose Half A Stone At Your Desk...
TIP: IF YOU'RE A SECRET SNACKER
1. Keep the ingredients of healthy snacks at work. Try to combine protein and carbs, such as peanut butter with rice cakes, cheese slices with apple, nuts with dried fruit, to provide a long-lasting energy boost.
2. Alternatively, sign up for a fruit box or healthy snack delivery at work, such as Graze.com.
3. If you know it’s a colleague’s birthday, take in a healthy sweet treat, such as a homemade flapjack, so you can resist that cupcake piled with buttercream.
If You Want More Energy...
TIP: IF YOU'RE UPPING YOUR WORKOUTS
1. Eat regularly and eat enough. Without enough fuel for exercise, female sex hormones fall, which will affect bone health.
2. Eat a light meal two to four hours before exercising or you’ll tire quickly – try something like cereal and milk, baked potato and beans, or a small pasta dish.
3. Don’t reject sports drinks, as you need something high-GI after an intense workout – check out the labels and aim for up to 6g sugar per 100ml. To make your own, dilute fruit juice half and half with water.
If You Want A Flat Stomach - Fast
TIP: IF BLOATING'S YOUR PROBLEM
1. Start the day the right way – drink warm water with lemon first thing to kickstart your metabolism and digestive system.
2. Limit gassy foods – it’s not just beans; artichokes, lentils, onions and peas all cause bloating due to the way they’re digested. Watch your fibre intake and cut back on fizzy drinks as well.
3. Spice up food and drink – think chillies in your stir-fry, cinnamon in your coffee and rosemary with your potatoes – they all help to reduce bloating and gas.
