There are many diets out there. Some claim to help you lose 10kg in 2 weeks and some even more. The diet described below is a relatively safe and simple plan that will help you lose weight quickly, whist having enough energy for most daily tasks.
You are unlikely to lose as much as 10kg in 2 weeks, but can still lose weight at a fast rate depending on your starting weight. This diet should be continued for no longer than 3 weeks without having a break of standard healthy eating (speak to your doctor or nutritionist for advice on this) for at least 4 weeks in-between. This diet is relatively high in protein and relatively low in carbohydrate.
This diet is based on the science of having more carbohydrate in the morning. The theory is that during the day, you will use up most of the energy from the carbohydrate by doing general, ordinary activity. This means that foods eaten throughout the rest of the day can be highly nutrient dense and packed with protein. Higher protein foods can make you feel fuller for longer and tend to have less sugars, meaning that by the end of the day, less sugars are available to the body. Less sugars from carbohydrates before bed potentially means less fat is stored overnight as you sleep. Also, a lack of extra calories in the evening may help aid restful sleep. Improved sleep improves so many of the body’s functions.
The reason why porridge is selected is that the oats used are suitable for coeliacs, as long as the oats used have not come into contact with wheat products (gluten is in wheat) in the factory where they are processed and packed. Special ‘gluten free’ oats are available if needed. Oats are also a relatively low glycaemic index (GI) cereal. This means that the carbohydrates are turned into energy at a lower, more consistent rate than foods containing high glycaemic index simple sugars. Also, oats are generally available in most larger shops and supermarkets. They are good value when compared to other foods. The nutrients within oats are relatively plentiful as is the amount of fibre. Porridge in this diet should be made with hot skimmed milk as per the instructions on the product you purchase. Please buy standard rolled porridge oats rather than those containing flavourings, sweeteners or other ingredients.
Make the porridge as instructed with hot skimmed (almost fat free) milk.
Add a tablespoon of clear, natural, organic honey for sweeting once the porridge has been served. Do not add sugar or other ingredients during preparation. This is your breakfast each day of this diet for up to 21 days, depending on how many days are needed for you to reach your goal weight. You should aim for a BMI of between 18.5 and 25. Never go less than 18.5 unless told to for a specific medical reason by your doctor. For a BMI calculator, click here. If you like, you could have a safe multivitamin with your breakfast. This may help keep your nutrients topped up whilst dieting. This is not necessary though as long as you have a full mix of the protein sources, fruits and vegetables that follow. You may also like a cod liver oil supplement or omega 3 supplement with breakfast, but again this is not essential unless your doctor or nutritionist has advised you to take any supplements. If unsure, ask!
There should be 4 meals eaten throughout the rest of the day (i.e. 5 meals in total, the first being porridge and the other four as explained below). Each meal can be made up of any of the following ingredients. One protein source and between 1 and 4 vegetables/fruits should be eaten with each of the 4 meals. Try to rotate the foods eaten as much as possible. Do not stick to just one protein source or just one vegetable. Rotating these foods will help you to consume a more balanced array of nutrients. You should aim for at least 2 liters of water each day. Sip this throughout the day rather than gulping all at once. More water may be needed in warmer climates. Keeping the body hydrated is essential. One cup if tea or coffee per day is fine. Please limit to just one cup of caffeinated beverage per day whilst on this diet. One of the objectives of this diet is to help detox the body at the same time as losing weight.
1 boiled egg
100g of lean beef
100g of lean ham (as unsalted as possible)
100g of fresh fish
80g of tined tuna fish
80g of cheese (no more than five meals per week with cheese as it can be high in saturated fat)
80g smoked salmon
A high quality, sugar and artificial sweetener free whey protein drink. No more than five meals per week with a food protein substitute. Ensure it is as free from artificial ingredients as possible. Make according to the manufacturer’s instructions. Aim for approximately 20g protein per serving, as more than this really isn’t necessary for most people when eating several high protein meals per day. We recommend mixing with fresh water or fresh skimmed milk, unless directed otherwise.
Fruit and vegetable Sources
Fruit can be cleaned and eaten raw. Many vegetables can be eaten raw, but if they need to be cooked (or you prefer them cooked), either steam the vegetables or blanche in simmering water until cooked and then remove from the heat. Boiling for an excessive time may remove some of the nutrient value and this should be avoided. No more than 2 pieces of fruit should be eaten each day. The rest of the meals can be made up of a single or mix of vegetables from the list below. Please ensure variety to help maintain a balanced nutrient intake. The reason why we suggest limiting fruit is that it can contain much more sugar than vegetables and we would ideally like to keep sugar levels to a minimum in the 4 meals following breakfast whilst on this diet.
Tomatoes (yep, a tomato is a fruit)
Green runner beans
Petit pois and other small fresh peas
Sweetcorn (no more than five meals per week with cheese as it can contain larger amounts of sugars than other vegetables)
You may eat as many vegetables as you like with each meal as long as then fit on a standard size plate. Never force food into your body, but equally ensure that you have consumed enough for a correct nutrient balance and for you to feel full.
Before starting any diet, consult your doctor (medical physician) first to ensure that it is safe to do. This is especially important if you have any pre-existing medical conditions or are older. People under 18 years of age should only have sensible marginally reduced calorie diets unless under the supervision and assessment of an appropriate medical healthcare professional.
This diet is relatively high protein and relatively low carbohydrate, please make any healthcare professional that you talk to aware of this. Also, be aware that a diet like this may affect the need for some diabetic medication/injections. Doses and timing of doses may need to be altered. You must speak to your doctor as previously mentioned if you are diabetic. The chances are that this diet can have a positive effect on diabetes as it may produce fewer blood sugar spikes than some other conventional eating habits. Be aware that most carbohydrate is with breakfast and limit the amount of honey you have if necessary.
We hope that you have enjoyed reading this information. Remember, this is a diet for weight loss and not something that should be continued for long periods. Here’s to your success. Keep safe and keep healthy. Please contact us if you need any further information.