To successfully achieve long-term results you should always view food as fuel and try to follow my simple guidelines:
- Never diet, fast or cut out a food group (e.g. carbs).
- Eat 3 meals per day and only occasionally snack in-between (if needed). If you fill up at each meal you shouldn’t ever need to snack.
- Don’t skip a meal.
- Always eat breakfast and try not to eat your final meal of the day late in the evening.
- Learn how to make a good repertoire of my nutritious ‘super meals’ so your body receives a good variety of different nutrients.
- Try to make sure at least 80% of your meals are ‘super meals’ each week.
- Do not eat heavily processed foods. Pick foods that are as near to their raw format as possible.
- Eat organically whenever possible.
- Don’t eat the exact same meals as your children. Children have different nutritional needs and will often require different portion sizes too.
- Don’t burden yourself with counting calories. Learn to gradually adjust your ‘super meal’ portion sizes when weight loss is your goal.
- Make wise choices when eating out in restaurants. Pick similar meals to your ‘super meals’.
- Try to skip desserts as much as possible. Fill up on your main meal.
- Do your best to remove sugar from your diet and learn to say no on most occasions to the many offerings that we encounter in everyday life such as biscuits, cakes, chocolate, sweets, and anything else with no nutritional value. When you do need that occasional hit go for flapjacks, natural protein bars, plain chocolate. Never feel guilty for an occasional sugar dip.
- Limit your intake of fruit as it’s full of sugar. Vegetables are the best source of vitamins but if you want to eat fruit, berries are always the best option.
- NEVER eat pork and try to cut out all other red meats.
- Limit your dairy intake as much as possible. Swap for soya or plant alternatives.
- Limit your gluten intake as much as possible. Don’t eat bread, pasta or any other foods high in gluten.
- Note that you don’t have to be tee-total to have a good body. However, beer is not a good choice. Stick to wine and spirits if you drink.
- No more fizzy drinks. The only exception is when used as an alcohol mixer. Always pick one without any artificial sweeteners e.g. aspartame.
Sweeteners can seriously ruin your chance of owning that perfect body!!
Please be patient as results will not come quickly. This is a lifeline plan. Make changes slowly and combine with some weekly exercise to gradually transform your body and life.
Good luck
Bethan x
Bethan Lee
