Lose weight for the spring - looking for an effective fast diet to get rid of that extra weight and look great ?
The Fast and Easy way to lose weight
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The information presented on this site is for general use only and is not intended to provide personal medical advice or substitute for the advice of your physician.
Always consult your doctor or medical professional before beginning any diet or exercise plan.
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Free Online Diet Menu for 2010 DAYS 1 - 10
Step 1 - be strict ! Clear out all the goodies:
the chocolates, biscuits, sweets, cake, etc. If you don't get rid
of it it will call to you! Eating a healthy breakfast is a good idea, if you skip it you'll often find you reach a real low mid -morning, and be tempted to reach for a quick sugary snack. Don't overdo the cereal portion, try to choose wholewheat options and stay clear of sugary breakfast cereals. Choosing wholegrain foods (with a low GI index) will help maintain your energy levels and fight off hunger as they are absorbed slowly. Try to make lunch at home and take it with you to work, it's much cheaper, healthier and you've got a far better chance of staying slim if you aren't in the market for buying food at lunchtime.
Our view is that the best diet is one which is sustainable so don't worry about having an occasional treat, if it helps you stick to the straight and narrow. If you want to print out the suggestions for reference when you're shopping or thinking about what to eat go to our easy print diet page. |
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| Day |
Breakfast |
Mid-morning
snack |
Lunch |
Dinner |
Diet
Tips |
1 |
1 cup of tea/coffee using skimmed or semi-skimmed milk porridge made with half a measure of skimmed or semi-skimmed milk and water, with either a handful of fresh blueberries or raisins or tsp honey |
a banana |
Chicken and vegetable soup
and a rice cake and one piece of fruit |
2 fish
cakes - homemade or shop-bought with large mixed salad
|
Try to drink around 1.5 litres
water a day |
2 |
orange juice 1 slice of granary toast ( no butter) with 2 scrambled eggs |
small fruit salad |
small jacket potato with reduced sugar and salt
baked beans |
chilli
chicken with broccoli and noodles |
Try and exercise daily - just a brisk walk or
a bike ride for half an hour will speed up your weight loss |
3 |
fruit
smoothie -homemade or shop-bought |
2 oatcakes and cottage cheese |
wholemeal pitta with mackerel
or tuna and iceberg lettuce and a tomato - use a smear of low cal
mayonnaise to make it moist. |
Sunday dinner - roast meat
and two veg. Use mashed potatoes (made with low cal spread not butter)
instead of roast spuds and keep the portion size small. No stuffing/yorkshire
pud or crackling! |
Beware some shop-bought smoothies
have a high calorific content. |
4 |
a cup of tea or coffee with skimmed or semi- skimmed
milk half a grapefruit and wholewheat cereal with skimmed or semi -skimmed milk |
2 celery sticks with a little smoked mackerel
pate |
crispy salad with small portion of cooked ham or chicken - use low-cal dressing or a squeeze of lemon juice and 1 ricecake and an apple |
grilled chicken breast and large portobello mushroom, new potatoes and green beans a scoop of fruit sorbet or low-calorie choc mousse |
Choose a nice ripe grapefruit (pink ones are
naturally sweeter) and then you won't need sugar |
| |
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5 |
orange juice low-fat croissant with smear of high fruit low-sugar jam |
a handful of spicy seed mix |
onion
soup and croutons and 1 handful of grapes |
prawn curry - make it yourself or buy a low-calorie version serve with small portion of brown rice a portion of fresh pineapple with a spoonful of low-fat creme fraiche |
You are less likely to slip
up if you plan your meals well ahead . If you feel hungry in between
try to eat fruit rather than reaching for empty calories. |
6 |
tea/coffee (as before) 1 egg omelette with mushrooms |
an apple and 1 rich tea biscuit | 2 sardines(in brine) mashed and placed on one slice of wholemeal toast and a tomato | herby chicken - need to marinate night before. Serve with rocket salad and crusty bread a portion of raspberries with a meringue nest (only 55 cals) |
Marinating your meat or fish is well worthwhile - it makes it so much more tastier. Olive oil is rich in omega 6 - a good fat. |
7 |
orange or grapefruit juice a portion of unsweetened muesli with skimmed milk and a handful of one of the following: apple, grapes, blueberries or a chopped banana |
small portion of hummus and carrot sticks | minestrone soup - homemade or shop bought - and small crusty wholemeal or seeded roll (no butter - dip into soup or use a smear of yeast extract spread) | chicken and peppers in black bean sauce with beansprouts and small portion of rice noodles
|
Make enough soup so you can freeze portions for later |
8 |
orange juice 1 boiled egg and 1 slice wholemeal toast (for soldiers!) |
a handful of unsalted nuts | spicy tomato salad with 2 wholewheat crispbreads and a small portion of cottage cheese or parma ham | grilled tiger prawns -need to marinate night before. Serve with warm wholemeal pitta bread and iceberg lettuce | Enjoy 2 squares of high cocoa content chocolate |
9 |
tea/coffee as before a small grilled or microwaved kipper with a slice of wholemeal bread |
1 satsuma | tuna and sweetcorn sandwich with granary/wholemeal bread -use low fat spread and a small bunch of grapes |
Stir-fry beef or chicken and noodles served with mange-tout/ pak choi 1 low fat yoghurt with handful of berries |
You deserve 1 glass of wine |
10 |
tea/coffee 1 slice of granary/wholemeal toast with smear of low-fat spread or marmalade |
2oz/50g of edam cheese with 2 crackers | 2 slices of lean back bacon, grilled with 4oz/100g of tinned tomatoes and a seeded roll with low calorie spread | Roast chicken with jacket potatoes and cauliflower - make the gravy as fat free as possible |
Removing the skin from chicken halves the fat content, and leaving the skin on the potatoes increases the fibre content |
Follow our simple diet plan to get back into shape - New Diet -
New Start - New You!Free diet plan 2 -
days 10-20
Printable version
Diet
Tips
Emma's
Diet Tip 
Remember if you do eat more than you should, it's not the end of the world for your diet. Enjoy eating out or going to a party - you have the rest of the week to cut back on calories. A brisk walk the next day will combat any guilt.
