It's now been a few weeks since I've been on my new diet. Since April I've lost a further ~6 kg, currently weighing in at around 77 kg. Other than my trip to Guernsey which appear to have added 1 kg (all the raspberries and tomatoes...) instead of a 440 g loss, taking me about 1.5 kg off track. I've stopped using a weekly weigh-in, opting for a 7-day moving average which is less volatile and probably more meaningful.
My diet is basically what I had when I was too heavy but slightly tweaked:
- Five servings of fruit per day
- Five servings of vegetables per day
- Five servings of nuts and/or beans per week
- One serving of protein per day, lean or oily fish or vegetable based
- Plenty of fibre, from the food rather than added as a supplement
I've had to exclude:
- Salt - need to keep to the WHO limit, not the much higher UK limit
- Caffeine - I don't drink coffee but I can only have very little or no tea, which I do like
- Added sugars - no added sugars on/to anything
- Added fat, especially saturated, trans-fats and Palm fat
- Alcohol - it's got too much energy in it and there isn't space for it in the budget
- No substitute foods, e.g. fat-free fat or synthetic sweeteners
The up shot is that with the limit on sugars, fats and salt most processed foods are now off limits, and will probably remain that way for ever. The occasion item is okay but it really has to be only occasionally.
The main addition to my diet are the nuts, I'm not really a fan of them, but they apparently are good for LDL/HDL ratio and blood pressure. I've also added some xylitol based mints as they are minty (I have a sweet tooth) and apparently there is good evidence that they contribute to reducing dental decay.
I've also swapped some of my yoghurt to yoghurt with plant sterols in or yoghurt based on soya rather than milk. Both are proven to reduce your LDL levels in the blood, which is probably a good idea - though possibly not enough to make a clinically significant outcome.