Just lost one and a half stone! Here’s How

Steve’s Weightwatcher’s Diet Sheet

Just lost a stone and a half - to celebrate I'm gonna have one of these!

Introduction

This diet is based on the Weightwatcher’s Points System.   1 Point is equal to approximately 80 calories.   To achieve weight loss it is recommended that you start on 26 points or 2,080 calories.   The average daily calorie intake for a male is 2,600 calories.  I dieted on gradually achieving a 20 point count ( 1,600 calories) per day.

Here’s the diet:

* denotes recipes on Page 2.

Breakfast:

1 Slice Wholemeal Bread with low fat spread (Sean’s Brown, Superquinn)

Thin Slice Ham

Sliced Cucumber

Sliced Tomato

Topped with Ground Black Pepper (no salt) and Balsamic Crème

POINTS:   2.5

1 Boiled Egg    (or Bowl of Porrridge, i.e. a teacup full cooked in water or medium bowl of cornflakes)

POINTS:   1.5

Mug of Tea with Slimline Milk

TOTAL:  4 POINTS

_____________________________________________________________________

Lunch:

1 Slice Wholemeal Bread with low fat spread

Thin Slice Ham

Sliced Cucumber

Sliced Tomato

Topped with Balsamic Crème

POINTS:   2.5

Large Bowl Mulligatawny Vegetable Soup

POINTS:  None

TOTAL:  2.5 POINTS

Supper:

1 Medium Baked Potato (Note:  You can microwave a jacket potato)

POINTS:  1.5

1 Medium Loin Pork Chop, Breast of Chicken, Steak (usually covered in Jamaican Jerk Sauce)

POINTS:  4

*Mixed Salad with Thai Dressing

POINTS:  None

Large portion *Swede Mash

POINTS:  None

TOTAL:  5.5 POINTS

_____________________________________________________________________

OVERALL DAILY TOTAL:   12 POINTS (equivalent to 960 calories)

Recipes

Mulligatawny Vegetable Soup

Ingredients:

  • 2 Medium Chopped Onions
  • 3 Cloves Garlic
  • 2 Tins Tomatoes
  • 1 Cube Low Salt Vegetable Stock
  • 1 Chopped Turnip
  • Chopped Cabbage
  • 1 Courgette
  • 1 Chopped Pepper
  • 1 Apple sliced
  • 2 Thumbs Sliced Ginger
  • Salt & Pepper
  • Curry Powder / Cayenne to taste

Method:

Chop onions and garlic and mix 2 tins tomatoes into saucepan and cook for ten minutes.

Add finely chopped swede turnip, chopped cabbage, sliced apple, ginger, salt & pepper.

Add vegetable stock cube after mixing in small cup of hot water

Simmer below boiling until cooked, approximately 20 – 30 minutes

Add courgettes & peppers and cook for approx 10 – 15 minutes

Finally add curry powder and cayenne to suit your taste

Use hand blender to mix but do not blend too hard

Ready to serve

Note:   This amount should  last approximately 4 -5 days

Mixed Salad

  • Mixed Salad Leaves
  • Rocket
  • Chopped Coriander
  • Sliced Red Onion,  Spring Onion or Shallot
  • Cubed Cucumber
  • Sliced Tomato
  • Sliced Pepper

Thai Salad Dressing

  • Juice 2 Limes
  • 1 – 2 teaspoons Fish Sauce (Nam Pla)
  • Some chopped red chilli
  • Chopped / Grated Ginger
  • Crushed Garlic Clove
  • Finely Chopped Coriander Stalks

Mix all ingredients together and store in fridge

Swede Mash

Ingredients:

  • Half a Swede Turnip
  • 1 – 2 Cloves Garlic
  • 1 Desertspoon Allspice berries
  • Salt & Pepper

Method:

Chop swede turnip into small pieces and add to saucepan with water. Season and

add crushed/sliced garlic.  When cooked mash, taste for seasoning and add

crushed allspice berries.  Note:  The allspice berries really enhance this vegetable,

giving it a heady winter dish aroma.  A dollop of Worcestershire Sauce also

enhances the taste.

_____________________________________________________________________

Observations

Staying on Course

  • Drink 2 litres of lemon juice infused water every day. Apart from being good for you it staves off hunger.
  • Avoid dairy products at all costs – cheese, full fat milk, yoghourt, butter.
  • If hungry between meals eat an apple (half a point), orange (same) or drink a cup of Bovril (no points).
  • If you have a sweet tooth, use Splenda.   Boiled sweets (3) amount to one point.
  • Mustard, Worcestshire Sauce are no points and are great for flavour.
  • A small dollop of mayonnaise on baked potato is virtually no points

Drinking Alcohol:

  • 1 330 cl Bottle of Lager =  2 – 3 points
  • 1 Medium Glass Red or White Wine = 2 Points
  • Gin & Tonic = 1.5 points

Note:  I found that alcohol stalled weight loss, probably through fluid retention.  Try to avoid drinking alcohol during the week.  Keep it for weekends.

Weighing Scales:  Weigh yourself once a week (ONLY), that is,  after 7 days.

It’s better for results and keeps up morale.

Weighwatchers: http://www.weightwatchers.ie/WWI_Controller.aspx?Page=1016982&s=12&Visited=Yes

A quick Google search should give you the info on other food points.

Tip – Start on 26 points and reduce to 20 points over a two week period.

Steve Rawson

March 2010

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