Diet vs. Lifestyle change
How to reduce your calorie intake - sensibly
You can lose weight without following an extremely low-calorie diet.What is essential is that you lose weight on the kind of diet you will continue to follow after you have reached your goal.
1. Cut out or reduce the serving sizes of all foods listed in Group 1 and limit your daily intake of alcohol to no more than one glass of beer/ wine or a single measure of spirits. Try to replace Group 1 foods with small portions of foods from Group 2 and 3.
2. If you still fail to or are experiencing difficulty in losing weight, avoid all foods in Group 1, cut out alcohol, reduce your intake of foods in Group 2 and increase your intake of foods in Group 3.
Group 1
Meat
Meat with visible fat, bacon, duck, goose, sausage, salami, pate and luncheon meats.
Dairy Foods
Butter, full cream milk, mayonnaise, most cheeses and ice cream.
Others
Fried foods, potato crisps, gravies or sauces, oil-containing salad dressings, sweetened cereals, cakes, biscuits, pastries, sweets, chocolate, jams, jellies, tinned fruit in syrup and beverages with added sugar.
Group 2
Meat
Lean beef, lamb and pork.
Fish
Oily fish i.e. Mackerel, Herring, Sardines, Salmon or Tuna tinned in oil.
Vegetables
Peas and beans
Dairy Foods
Eggs, semi-skimmed milk.
Others
Nuts, dried fruit, bread, crispbreads, unsweetened cereals, pasta, rice, polyunsaturated soft margarine and vegetable oils.
Group 3
Meat
All poultry (except duck and goose) with skin removed and liver.
Fish
Non oily fish i.e. cod, haddock, tuna tinned in brine/ water, salmon and shellfish.
Vegetables
All vegetables except beans and peas.
Dairy foods
Skimmed milk, plain low-fat yoghurt and low-fat cheese.
Fruit
Fresh fruit and unsweetened fruit juice.
Others
Bran
*Diet and Nutrition
