Photography by Freepik
No catch. It really is this simple…
Make meals quick — but eat them slowly! Recent research in the Journal of Clinical Endocrinology and Metabolism suggests that speed-eating blocks the release of hormones in the gut that make you feel full, and this can lead to overeating. It may take 15 to 20 minutes for your stomach to tell your brain it’s full. Build your meals around protein and veggies and you’re good to go (and lose!).
Crack an egg. They’re a perfect part of the morning meal. Add some cheese, sliced peppers and tomatoes, plus a serving of meat such as lean sausage or lean bacon, and start your day energised.
A handful of nuts, low-fat yoghurt, a protein shake or some cheese and grapes will keep you moving through any morning lull.
Lunch should be a big meaty salad. Mix up tons of greens and veggies with tuna, chicken, beef or meat of your choice. For a change, you might want a burger with no roll, some egg salad or tuna wrapped in lettuce leaves, or simply the leftovers from last night’s dinner.
Pump up the protein to shake the sleepy 3pm dip. A smoothie or some peanut butter on celery will do the trick.
Dinner is easy. Just pair your favourite meat with a heaped serving of recommended vegetables and you’re on the programme. Don’t limit yourself to chicken and broccoli (though that’s a stellar combination) every night or you’ll get bored fast. Roast cauliflower and Brussels sprouts in some olive oil and garlic for a savoury side, or grill asparagus and steak. Use your imagination.
What to drink
Fill your cup with beverages that have 20kJ or less per serving. Water is a no-brainer, but a bit boring. Stock up on herbal teas and enjoy your coffee (just skip the sugar). Diet fizzy drinks are okay on occasion, but opt for healthier beverages as much as possible. As for alcohol, close the bar after one or two drinks per day, whether it’s wine, beer or hard alcohol. And watch the mixers. Juice, cooldrinks and sugary, blended drink mixes amp up the sugar and kilojoules fast. Give them a skip.