Trying the 1000 calorie
o Banana sandwich made with 2 slices of wholemeal bread and a small banana
o Small glass of orange juice
o 1 pot of low fat yoghurt (preferably fruit)
o 1 wholemeal roll filled with tuna and low fat mayonnaise (use tin tuna in spring water)
o Mixed lettuce salad, red or yellow sweet peppers, spring onions
o 1 bag of lower fat crisps
o Roast chicken breast (without skin)
o Potatoes, mashed with 30ml semi-skimmed milk
o Broccoli (all vegetables steamed or boiled)
o Gravy (made from granules)
o 1 low calorie hot chocolate drink made with powder and water
Drinks throughout the day
The 1000 calorie
A well balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as:
o Coronary artery disease
o High blood pressure
o Some types of cancer and more…
Your vegetarian diet, must be planned well. If not your body could end up in need of some vital nutrients. Some of these nutrients essential for the body are:
o Minerals (zinc, calcium, iron)
o Vitamin b12
o Vitamin d
Protein sources include, tofu and other soy-based products, legumes, seeds, nuts, grains, and vegetables
Experts say that in order for a balanced vegetarian diet, you should eat nuts and whole grain cereals for good sources amino acids.
Greens such as spinach, kale and broccoli are a good source of calcium.
For sources of vitamin b12 which comes from animals, can be substituted with fortified breakfast cereals and fortified soy drinks.
Sources of iron are red meats, liver and egg yolks which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron.
A vegetarian diet is healthier than a meat diet. However this does not mean that you have the right to stuff your face with crisps, chocolate and chips everyday. Your balanced diet should include all of the above, i.e. Fruit, vegetables, nuts, dairy produce and soy. Below is a table of some calorie controls in a vegetarian diet:
Food Group 1200 Calorie 1500 Calorie 1800 Calorie
Vegetables 5 servings 6 servings 8 servings
Fruits 3 servings 3 servings 5 servings
Grains 2 servings 3 servings 4 servings
Dairy 2 servings 2-3 servings 2-3 servings
Beans, Nuts and Seeds 5oz 6oz 7oz
Total Fat 30-35g 40-50g 50-60g
You can find a massive rage of diets on the internet free of charge! A vegetarian diet is an all round healthier option, and can go a long way to helping you on the road to losing weight.
For 6 weeks you will eat a series of 12 power foods, which provide the body with all the fibre and minerals you need to stay healthy and build muscle. Along with the
One of the simplest
To start the Kellogg’s Diet all you have to do is, eat one bowl of Kellogg’s Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That’s all! Carry this on for two weeks then you will see the results. Expect to lose around 3-6lb.
Whist on your diet, Kellogg’s allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well balanced meal every day, with more fruit and vegetables. Another tip from Kellogg’s, is to keep a food diary to monitor and keep you aware of your current eating habits.