If you want to follow this diet them make sure you eat at the same time everyday.like
7am Breakfast
10 am snack
1pm lunch
4pm tea
7pm dinner
This will help regulate your glucose level in your blood and you will not feel hungry till next meal time. Prepare 3 light lunches in advance and store in fridge.when ever hungry just get one for yourself and eat it.
BREAKFAST
Have any of the following breakfast witha cup of TEA/KAVA or 200ml of PURE FRUIT JUICE.
1.......toast with fried egg white(give egg yolk to kids )
2.......porridge with semi skimmed milk and raisins and 1 tbsp honey(optional).(small dessert bowl)
3......corn flakes(small bowl) with sliced banana.
4......meusili with chopped dried fruit and semiskimmed milk.
5.......fruit smoothies.(banana and handf ull of strawberries in 200ml of semi skimmed milk or apple and banana or mixed berries).
6........fruit salad of 2 or moreof following fruits with or without plain low fat yougart.(apple,banana,kivi,peaches,pears,plums,pineapple chunks,apricots,pears).
7......toast with ommlette.(made of onions,tomatoes,spring onions,green chillies).(ideal for Sunday brunch).
8......occasionally chappati (small plate /side plat size)smeared with a very thin layer of low fat spread.(dont have it regularly but its ok once in a while.
LUNCH
I will recommend a light lunch full of vegetables and fruits.i prefer something which is easy to make and easy to take if you are working.your vegetable sandwich is much more healthy and posh than that greasy samosa or oily fish and chips with unhealthy mayo dip.try
1..........chickpea kababs(falafel) with hummus and green salad.
2.........jacket potato filled with tuna,sweet corn,boiled egg .
3........a bowl of soup (mix vegetable,pea,carrot or even cabbage soup)with toasted whole wheat roll.
4.......bean burger with 1 tsp tomato ketchup and salad in a whole meal bun.
5.......chickpea,potato salad or chaat.
6........whole wheat pasta shapes(handfull ) in a tomato sauce.(just whizz tomato,garlic,capcicum in a blender and add to a hot fry pan.mix the pasta shapes )
7.......stir fry vegetables with 3 tbsp of rice.(tomato,spring onins,broccoli,carrots strips,onions or any of your fav vegetables.
8........big bowl of salad with few strips of cooked chicken , or any pulses like chickpea or kidney beans.
Add lemon juice,black pepper,garlic,ginger herbs like mint coriandar,light soya sauce as much as you like to make your lunch tasty.
DINNER
Medium roti with homemade curry with little oil.
1 medium plate of rice with lots of salad or raita.
SNACKS
Fruit....an apple, pear,handful of grapes, strawberries etc.
Handful of unsalted nuts like almonds, pistachios etc.
Fruit cut and mixed in 3 tbsp of plain yogurt.
Baked corn tortillas with salsa.
EXERCISE
30 MINUTES EXERCISE EVERYDAY ATLEAST 5 TIMES A WEEK.NO EXERCISE NO CHANGE IN WEIGHT.
Any exercise will do.....walk, jog,cycling,tredmill,skipping rope.DO IT REGULARLY.
Everybody is welcome .i will make a graph for each and everybody who wants to try this diet so that they may know how they are doing.ANY OTHER QUESTION IN MIND JUST ASK ME.regards
