Литагент HarperCollins - The alli Diet Plan - Your Essential Guide to Success with alli

Based on the healthy, balanced diet model described previously, you can choose whether:

• to follow the suggested meal plans in the book (Chapter 3)

• to use the recipes in Chapter 4 Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом. to make up your own daily menus

• to buy ready-made foods that fit your targets with ideas from chapters 6 and 9.

You may of course do a combination of these depending on your circumstances and mood. Whatever you do, write a daily food diary.

The table below is a guide to help you plan your meals. It shows the recommended amount of calories (kcal) and fat for each meal occasion, including one or more snacks.

These blueprints provide the basics to help you plan healthy meals.

1. A piece of fruit or some vegetables or a glass (250ml maximum) of unsweetened fruit juice or smoothie

2. A starchy food such as bread, rolls or crackers, ideally wholemeal or granary, or a bowl of breakfast cereal, muesli or porridge

3. A low-fat, preferably unsaturated spread to accompany the starchy foods, and/or a teaspoon of jam or marmalade

4. A measured amount of skimmed or semi-skimmed milk to have with your cereal and morning drink

5. A glass of water

6. You may also be able to include some other foods depending on which programme you are following

Have a look at Chapter 9 Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом. for fat and calorie guidance.

• A boiled or poached egg or grilled fat-trimmed back bacon with grilled tomato

• A slice or two of lean ham

• A small portion of cheese

• A few almonds or walnuts to add to your cereal

• A low-fat yogurt or probiotic drink

If you have your main meal in the evening then your lunch meal still needs to include a wide range of different foods to maximize the nutrients you get.

1. Include at least one, preferably two or more fruit or vegetables . For example, a mixed salad, a bowl of vegetable soup, an apple/pear/orange or a bowl of carrot and pepper sticks

2. A measured or weighed source of starchy carbohydrate such as bread, potato, pasta, rice etc. If you are buying a sandwich lunch, then have a look at the guide in Chapter 5 Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.

3. A source of protein – e.g. lean meat, fish, beans or lentils, an egg, or perhaps a small amount of cheese. Weigh these out so you recognize what a suitable portion looks like

4. A glass of water

5. Are you having any high-fat foods such as spreads or dressings? If you haven’t reached your fat target, and can include them, make sure to measure them out

6. Can you add a low-fat yogurt or fromage frais to provide calcium if you have fat and calories to spare?

You may like to make this a two- or even three-course meal if your fat and calorie targets permit. Whatever the combination of foods you choose, make sure you follow the same guidelines as for lunch.

1. A minimum of one, preferably two portions of vegetables, plain, cooked or as salad

2. A piece of fruit , possibly as a starter or dessert

3. A measured portion of protein-rich food with associated low- or reduced-fat sauces or accompaniments

4. Measured starchy foods such as potatoes, sweet potatoes, brown rice, pasta, polenta, couscous or other grains cooked with minimal fat

5. A glass of water

If you have calories and fat left over from your meal target, you may choose a glass of wine, a small dessert or a piece of chocolate. See Chapter 9 Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес. Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом. for some ideas.

Often the best snack is a piece of fruit along with a glass of water, but you can have a range of different types of snacks – provided they contain less than 3g of fat and are ideally 150kcal.

Remember that by choosing something that is low in GI then you are going to stay feeling fuller for longer.

Anyone who has ever tried to lose weight knows how powerful your mind can be in constantly reminding you about how hungry you are, and making foods that are off-limits seem even more attractive than usual.

While is it not possible here to provide a comprehensive guide to the psychology of dieting, there are many tips that will help you on your way.

1. Set yourself a realistic goal, and write it down. Goals can be very personal – perhaps to wear a particular favourite outfit again, to return to your pre-pregnancy body weight, or to be ready for that holiday you are planning. Keep your goal with you so you can refer to it in moments of self-doubt.