 |
Aerobics - See exercise |
|
Alcohol - Occasional treat - dry white wine is
best. |
|
Beans on toast - The 'no added sugar'
variety, with a slice of wholemeal bread, makes a superb high
fibre, high protein, complex carbohydrate meal. |
|
Biscuits/cakes - Restrict. Eat more
complex carbohydrates. |
|
Body fat - To lose body fat without losing lean
tissue, avoid food deprivation and take more exercise. |
|
Bread - Fill up on fruit and vegetables - restrict
bread intake to 2/3 wholemeal slices daily. |
|
Breakfast - Essential to 'breakfast' first thing
every morning, to boost metabolism. Even a slice of wholemeal
bread, a small bowl of cereal, a piece of fruit or yoghurt will
do. |
|
Butter/margarine - Both are high in fat calories. |
|
Canned foods - Read labels carefully. Salt and
sugar are still being used as preservatives and stabilisers. |
|
Cereals - Switch to brands containing no added
salt or sugar. |
|
Cheese - Most cheeses are high in fat and should
be restricted. Cottage cheese is a low fat option. |
|
Chicken - See poultry. |
|
Chips - Restrict to once or twice weekly. |
|
Chocolate/Sweets - Restrict. Eat more complex
carbohydrates. |
|
Crisps - Special treat only. |
|
Curries - Brown rice, vegetable curry - what could
be better? Fried meat curry at 11pm - No thank you! |
|
Cycling - See exercise. |
|
Dinner (evening meal) - Should be the lightest
meal of the day, but is usually the heaviest. Slimmers should:
'Breakfast like a King', 'Lunch like a Prince' and 'Dine like
a Pauper'. |
|
Eggs - Restrict. (3 per week). |
|
Exercise - Most (but not all) forms of exercise
get you fit and burn surplus calories. |
|
Fish - Superb high protein food plus minerals.
Oily fish contain Omega 3 fatty acids which protect arteries
from plaque. Eat at least twice per week. |
|
Fish & Chips - Special treat only. Batter plus
fat puts this dish on the restricted list. |
|
Fried Food - Avoid. Grill, bake or steam. |
|
Frozen Vegetables - Nutrients are 'frozen in'
and generally have more than the so called 'fresh' variety. |
|
Ice Cream - Occasional treat. Use low fat variety. |
|
Jams/Marmalades - Restrict or avoid. Use low sugar
variety. |
|
Kebabs - Avoid red meats. Use fish, chicken, vegetables
or even fruit. Use low fat spreads to coat when cooking. |
|
Ketchup/Salad Cream/Sauces - Restrict. Use low
calorie/low fat variety or vinaigrette dressings. |
|
Late eating - Metabolism slows down at night.
Avoid eating after 8pm. |
|
Loss of appetite - A vitamin/mineral or B. Complex
supplement may help. |
|
Milk - Switch to skimmed/semi skimmed (Full fat
if pregnant/nursing mother/ under 5's). |
|
Missing Meals - Metabolic rate slows if there
are long periods between meals. |
|
Over-eating - Regular meals and 'nutrition dense'
foods will eradicate bingeing. |
|
Peanuts - High calorie/high fat and often high
in salt. |
|
Pies - High in white flour/red meat and fat! Once
in a while only if you must! |
|
Pizzas - Very high calorie. Special treat only. |
|
Potatoes - Healthy in moderation. |
|
Poultry - Chicken/turkey are excellent. Remove
skin. Avoid goose (high in fat). |
|
Protein - Vegetables and cereals can provide most
of our needs. Small amounts of fish and poultry are required. |
|
Red Meat - High in hidden fat. |
|
Rice - Brown, unpolished variety contains many
nutrients. Avoid white variety. |
|
Salads - Unlimited. |
|
Salt - Avoid. Try herbs or low sodium salt if
you must. |
|
Sausages - Occasional treat. Try low fat variety. |
|
Sleep - Sufficient sleep is essential for health
and coping with stress. Exercise improves sleeping patterns. |
|
Slimming meals - Most are excellent, healthy dishes.
Add a large portion of salad or vegetables for an even better
meal. |
|
Smoking - Destroys vitamins in the body. Restricts
oxygen transportation. Major health hazard. |
|
Snacks - Fruit / yoghurt or raw vegetables. Eat
better - snack less! |
|
Soft drinks - Avoid caffeine. Switch to low calorie
drinks. |
|
Soup - Low calorie or home-made (without thickeners) |
|
Spaghetti - Excellent. Use wholemeal pasta and
lean mince beef (or vegetable sauce). |
|
Sugar - Try sweeteners. |
|
Swimming - See exercise. |
|
Tea / Coffee - Low caffeine varieties only. |
|
Toning - Only tones muscles. Motorkinetics tightens
and tones muscles more effectively than other forms of activity. |
|
Trifle - Occasional treat only. |
|
Turkey - See poultry |
|
Vegetables - Unlimited amounts may be eaten. High
in minerals. |
|
Walking - Can be excellent supplementary exercise
alongside Motorkinetics. |
|
Water - Unlimited. Drink 5 or more glasses per
day. |
|
Weight - Check with your G.P. for a suitable weight
for your build. |
|
Weight Loss - Slimmers should aim to lose no more
than 1 or 1½ pounds each week. More than this and you will lose
lean tissue. |
|
Yoghurt - Eat low fat variety. |
