Our consultant nutritionist Azmina Govindji reveals how to get the best from Nadia's eating plan

You won’t believe you could lose weight on this mouth-watering array of tasty treats. From exciting breakfasts like No Fry Fry-Up to sumptuous suppers like Creamy Mushroom and Basil Chicken, you can be sure to find a delicious meal that won’t show up on your waistline.

I’ve taken Nadia’s recipes and checked them out for good nutrition so you don’t need to worry about getting the right balance. (Actually, Nadia did a great job of making sure there were lower fat cooking methods and lots of enticing flavours).

Note that this isn’t a diet – dieting doesn't work! This is an overall healthy eating weight loss plan (1200 to 1400 kcals) with lots of variety to ensure you get a range of nutrients and also help you keep to healthier habits in the long term. Chances are on some occasions you’ll feel like you’re eating more than you normally do, but take comfort in the knowledge that if you eat the dishes as advised you could be losing 1-2 lbs a week, which is the best rate of weight loss as advised by The British Dietetic Association.

How to use this Plan – easy as 1,2 3!

  1. The menu suggestions have been designed to allow you a good balance of nutrients each day but if you want to mix and match, check out the calories on the original suggestions and swap them for a dish with a similar calorie value.

  2. When you’re watching your weight, it’s tempting to miss meals in the hope that this will speed up your weight loss – NOT TRUE! Enjoy the filling foods on offer and keep to 3 meals a day.  Also drink 6-8 glasses of fluid each day.
  3. Remember to also eat the fruit, veg and milk in your daily extras list so you get enough calcium and nutrients throughout the day.

Daily Extras

Each day make sure you choose these extra goodies – they will help you get a balance of nutrients so you maintain good energy levels and they will also help to fill you up in between meals.

  • Half a pint of semi-skimmed milk for tea, coffee and cereals as needed
  • 3 fruits as snacks or desserts
  • One diet yogurt
  • Extra salad with fat-free dressing to add to your meals whenever you like
  • Unlimited raw or steamed veggies to fill up your plate. Choose from broccoli, cauliflower, green beans, cabbage, asparagus and peppers.


And get active….If you’re not a regular exerciser, build in some easy activity into your daily routine. Have two 15-minute bursts of physical activity each day – from running for the bus to going to the next pillar box, just take simple steps to get your metabolism pumping. Even better if you can plan a structured fitness routine into your week. Aim for at least five 30-minute sessions a week.

For Men

Add the following to your daily meal plans.

  • 1 slice toast plus low fat spread or ½ cup cereal at breakfast.
  • Larger portion of rice, potatoes or pasta at evening meal e.g. extra ½ cup pasta/rice or 2 medium potatoes.
  • 1 extra fruit or yogurt

 

Azmina’s Three Top Tips for Success

1. Set a SMART Goal

Research suggests that if you write down your goals and targets, you’re more likely to succeed. So set yourself a SMART goal: make it specific (e.g. I will walk round the block for 15 minutes), measurable (e.g. I will walk round the block for 15 minutes at least 5 days a week) achievable, realistic and time-bound – a goal that you believe you will be able to achieve within a reasonable time frame. Making the goal a measurable one helps you to check whether you have achieved it. Write your goal down and refer to it often. You might post your note on the fridge door or on your notice board at work. Other people seeing your goal will make it all the more compelling for you, as you might want to save yourself some embarrassment!


2. Watch your portion size

The best way to watch your weight is to enjoy a range of foods you enjoy, not denying yourself your favourite foods, but simply knowing when you should stop! So pay particular attention to the quantity you eat. The recipes in this Plan have been created to give guidance on suggested number of servings per dish, helping you to keep to controlled portion sizes.


3. Eat consciously
Are you someone who eats lunch at your desk or in front of the TV? Take time out for meals. It’s important to eat consciously, to be aware of your food. It not only adds to the enjoyment, it helps you to eat slowly and to notice how much you’re shovelling down! Think about the Mediterranean way of eating: not only do they eat healthy foods; they also take time over their meals.
Write down what you’re eating. May sound strange, but there is research to show that if you simply make a note of what your eating, you will become more conscious of it and that in itself will help you to cut down.

Find out more about Azmina at her official website.


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