Dieting Instructions

Your diet

Select a diet that fits your lifestyle and stick to it.  Do not mix up the diets.  Follow a diet for at least 4 weeks.

Meals

Eat at least three 3 meals a day and always eat breakfast.  Plan your meals in advance, so you know exactly what you can eat.

Fat

To lose weight it is vital to cut down on your fat intake.  Fat in any form, both visible, like butter, margarine, lard, cooking oil and the invisible fat in cakes, chocolate, biscuits, pies etc.  Use spread thinly.  Alternatively, cut fat out all together on bread and use low fat dressings, mustard and marmite instead.

Drinks

Drink plenty of water.  Diet drinks and low calorie squashes are all unlimited.  Tea and coffee is allowed with sweetener as required and milk  taken from your allowance.

Sugar

Please give sugar up and use artificial sweetener instead.  Aspartame based sweeteners are very good or Splenda is a sucralose based sweetener.

Free

If a food is ‘free’ or ‘unlimited’  you don’t have to weigh or measure that food.  Eat what is a reasonable portion for you.

Convenience meals

These can be eaten but only as your main meal of the day and must be 300 calories or below with no more than 4 grams of fat per 100 gram. Please do not rely on these meals.

Measuring

It is essential to measure and weigh foods, as requested on each diet.  All weights given are ‘cooked food’ weight.