The great nutritional therapist, Amelia Freer, who is behind the amazing weight loss of James Corden and Kirstie Allsopp, is unveiling her simple weight loss strategy that is applicable for both men and women. We use to believe in eating healthy to keep ourselves slimmer, but Amelia is revealing a new tactic of eating more in her fat-losing plan.
According to Amelia, we should not afraid of having food. She comes with a concept of positive nutrition with an easy yet efficient pyramid tool. As per her concept, in order to maintain healthy eating habits, we need to focus on what we can eat instead of what we can’t.
The Food Pyramid
The food pyramid is a simple collection of pictures, each of which depicts one portion of food. The entire pyramid depicts one day, and the target is listing each type of food pictured. You need to choose the food type you most required. The pyramid doesn’t restrict or particularise what you select for eating on top of the suggested portions.
You should take the proper amount of water daily. If you don’t like to take plain water, then add lemon or cucumber juice to it and have it. You can try organic milk or herbal tea as well. Try to avoid sugar or artificially sweetened drinks.
Eat green vegetables more
Six veg portions of every variety must form your meal’s foundation, as green vegetables are enriched with vitamin, minerals, fibre, and all advantageous nutrients. So, try to take ample amount of raw leafy greens, or fresh herbs, or cooked veg on a regular basis. Remember to eat seasonal vegetables to maintain your diet.
Three fruit rule
If you can’t eat three portions of fruit and six portions of veg, then just increase your food intake by only one additional portion daily. Try to take one handful large fruit chunks (ex- melon, pineapple, and mango), 2 pieces small fruit (apricot and plum), 1 medium-sized fruit (nectarine, peach, apple, banana, pear, and orange), 1 handful grapes, 2 large handfuls berries, or 2 heaped tbsp fruit compote. Don’t just depend on dried fruits, smoothies or fruit juices as they are rich in sugar which isn’t healthy for you.
More than meat or fish
Add simply more than fish or mean in your protein diet. Eat 2 medium eggs, 4 tbsp cooked pulses (beans, lentils, and chickpeas), or 150g plain, organic, or fat-free yoghurt. Simply avoid the smoked or processed meats.
Get plenty of carbs
You can get ample amount of carbohydrates from vegetables, fruits, and also the plant-based proteins like peas and beans. You can try 4-5 tbsp whole rolled oats, 3-4 sugar-free oatcakes, 1-2 bread slices, 4 tbsp cooked pulses, 2-3 tbsp mashed squash, pumpkin, or potatoes, 2-3 small potatoes, 3-4 heaped tbsp unprocessed, cooked seeds or grains (millet, barley, and brown rice), or 1 small baked or sweet potato. Take highest fibre, lowest sugar and least processed carbohydrates in your daily diet.
For normal and healthy body functioning, you need dietary fat. It gives you energy. You can try 1 tbsp dressing or cooking oil (coconut, avocado, or olive), a quarter medium avocado, 2 tbsp coconut yoghurt, 1 tbsp nut butter, or 30g cheese. Avoid processed or hydrogenated fats in terms of losing weight. Take animal fat cautiously and eat green food happily.
Opt for nuts
Take a handful unsalted nuts (pecans, peanuts, cashews, almonds), or seeds (sesame, poppy, pumpkin, chia) daily. These are nutrients, rich in fibre, minerals, plant protein, unsaturated fats, and phytonutrients.