Medical News

You should see your diet meals as a guideline that you can modify anytime you like to keep yourself happy. The difficult part of dieting is to follow them. You should try to consume around 2300 to 2900 calories a day. This doesn’t mean you can treat yourself once in a while. Suppose that you exceed your fat quota during lunch then you can cut back a little during dinner.

A few guidelines then.

Breakfast

• 5 tablespoons of wholegrain flakes or porridge oats
• 150 ml of skimmed milk
• 2 tablespoons of chopped nuts
• 2 tablespoons of raisins
• A glass of fruit juice

If you like a cup coffee or the you can drink one but be moderate with the sugar. This should give you around a total of 600 Kcal, 20g protein, 80g of carbohydrate and 19 g of fat.

Lunch

A sandwich made with:

• 2 slices of wholemeal bread
• 100-150 g of ham or tuna
• 1 slice of low-fat cheese
• 1 tablespoon of mayonnaise
• 1 or 2 carrots
• One good glass of orange juice. At least 150 ml

This should give you around a total of 620 Kcal, 47g of protein, 50g carbohydrate and 26g of fat.

Dinner

• Cooked lean meat
• A green leafy salad
• 2 teaspoons of French dressing
• 80 g of broccoli
• 4 tablespoons of cooked rice. You can eat potatoes or pasta if you prefer
• - 1 good-sized fruit. A pear for example.

This should give you around a total of 670 Kcal, 39g of protein, 60g carbohydrate and 31g of fat.

Snacks

• 2 slices wholemeal bread
• 2 tablespoon of peanut butter
• 480 ml skimmed milk
• 1 medium apple or fruit of the same size.

This should give you around a total of 60 Kcal, 32g protein, 70g of carbohydrate and 23g of fat.

Good snacks are smoothies

This recipe is one of my favorites.

Pour 2 scoops of vanilla protein powder and 300ml of plain soya milk or skimmed milk into a blender. A heaped tablespoon of peanut butter, a banana and two ice cubes. Sprinkle in 3 tablespoons of raw oat bran, blend it and enjoy it while drinking it down!

When I go food shopping, I try to buy lots of bananas, and those that are turning brown, I peal them and freeze them so I can use them in my shakes. This is an alternative for ice cubes.

Fat-burning tea

Also known as green tea. You can drink it hot but it’s even better to drink it iced. Did you know that 3 to 4 glasses a day of iced green tea can burn more than 1 kg a year? You know why? This because your body uses calories to warm up the tea to around 37C before consuming it.

Here’s how I prepare my green tea.

3 litres of water, bring it to the boil and then add 4 green tea bags. A few minutes later stir in 2 tablespoons honey. Go easy on the honey as to much of it can may stimulate your appetite.

Brew it for an hour then remove the tea bags and then it’s all up to you, if you want to drink it hot or iced. Just chill.
I add some fresh mint to give it a nice taste, but that’s a personal preference.