Fad free diet
With so much conflicting nutrition advice around, it can be hard to know who and what to believe. To separate fact from fiction, look for food and nutrition advice that:
· Is backed by science
· Fits with generally accepted nutrition and health guidelines
· Comes from a professional with recognised nutrition qualifications
· Can be adapted to individual lifestyles and meet individual needs
· Can be followed for the long term.
Sadly, diets that promise rapid weight loss often lead to weight being regained just as quickly. So steer away from food and nutrition information or advice that:
· Promotes or bans certain foods or food groups
· Pushes a ‘one-size-fits-all’ approach
· Promises quick, dramatic or miraculous results
· Focuses on short-term changes to eating and exercise habits
· Encourages ‘miracle’ pills, potions or supplements, often promoted as ‘fat burners’ and ‘metabolism boosters’
· Contradicts the advice of trusted health professionals
· Makes claims based on a single study or testimonials.
Principles of the Fad-free Diet
Forgetting about quick-fix fads and taking a long-term approach to a healthy diet is the crucial first step to weight loss success. The back-to-basics ‘Fad-free Diet’ includes low glycaemic index carbohydrates, protein-rich foods, and nutrients to boost energy levels and fuel the body and mind.
Start the day with breakfast
Breakfast eaters are more likely to be a healthy weight and less likely to re-gain lost weight. Include a source of protein (such as an egg or baked beans) and a low glycaemic index (GI) choice (like wholegrain toast or low‐fat yoghurt). Protein-rich foods and lower GI carbohydrates provide important nutrients and also help keep you fuller for longer.
Choose low kilojoule, high nutrient foods
Wholegrain breads and cereals, fruit and vegetables, lean meat, fish, eggs, legumes, nuts, and lower fat dairy foods fit the bill.
Rediscover home cooking
By learning to cook at home using healthy ingredients you’ll boost your nutrient intake. And studies have shown that cooking stir-fries, roasts and casseroles including protein foods like beef and lamb invites more vegetables to the plate. You only need 15 minutes to make a tasty, healthy meal.
Eat fruit and vegetables
Build up to the recommended five serves of vegetables (around three cups) and two serves of fruit every day. A good place to start is to fill half your dinner plate with vegetables (which is easy when you cook at home) and eat fruit as a snack.
Be portion aware
Over the past 30 years, the amount of food on our plates has increased... as have our waistlines. Shrinking portion sizes at every meal is a sure-fire way to lower energy (kilojoule) intake.
Enjoy treats... in moderation
Many young women report sugary treats and take-aways as a weakness, making it more difficult to eat well. You don’t have to cut out any food, as long as you moderate your intake. Everyone’s different, so cutting back to a square or two of chocolate a day or a take-away once a week may be a step in the right direction for you.
Choose healthier drinks
Water is the best choice, so have a glass, bottle or jug of water close by at all times. Too much alcohol can lead to excess kilojoules and poorer food choices, both of which contribute to weight gain. If drinking, try a wine spritzer (wine diluted with plain mineral water) or a light beer, or ask for a smaller glass when drinking.
Write down everything you eat and drink
This will help you become more aware of what you're eating and drinking, and where any problem areas are. Research suggests this is one of the best ways to change your eating habits and lose weight.
Be a mindful eater
Pay attention to hunger levels and how much you’re eating. Turn the television off and instead concentrate on the taste of food, as well as how full you feel. This is an easy way to trim kilojoules from your day.
Recruit a support team
Everyone needs support to maintain healthy habits. Find at least one person (friend, family member, work colleague, or health professional, such as an Accredited Practising Dietitian) who will support and cheer you on.
check out our Fad-free diet: Seven day meal plan
