Small steps to weight loss.

To follow are some examples of small changes that can get you started on the road to a healthier you.                                                              Standard diet/Adjusted diet.

Day 1

·         07.45 – Coffee with full fat milk (ffm) and 2 white sugars.

·         08.00 – Coco pops with ffm. 1 glass of water.

·         10.00 – Packet of crisps and can of cola. Coffee with ffm and 2 white sugars.

·         12.00 – Chocolate muffin. Fried chicken and chips. Can of cola.

·         15.00 – Sausage roll and orange juice.

·         18.00 – Fried steak, onions and chips. Piece of cake. Orange juice. Tea with ffm and 2 white sugars.

·         21.00 – Milk chocolate bar. Hot chocolate made with ffm.

Day 2

·         07.45 – Coffee with ffm and 2 white sugars.

·         08.00 – Sugar puffs with ffm. Glass of water.

·         10.00 – Packet of crisps and can of cola. Coffee with ffm and 2 white sugars.

·         12.00 – Chocolate éclair and bacon sandwich on white bread. Can of cola.

·         15.00 – Packet of crisps. Apple juice.

·         18.00 – Home made curry with full fat cream and a small apple pastry. Orange juice. Tea with ffm and 2 white sugars.

·         21.00 – Milk chocolate bar. Cup of tea with ffm and 2 white sugars.

Day 1

·         07.45 – Coffee black and agave.

·         08.00 – Bran flakes with skimmed milk (skm). Glass of water.

·         10.00 – Piece of fruit and fresh fruit juice. Coffee with skm and agave.

·         12.00 – Low fat cake slice. Chicken breast sandwich on wholemeal bread. Glass of fresh orange.

·         15.00 – Carrot sticks and low fat dip. Glass of fresh orange juice.

·         18.00 – Grilled steak and onions with boiled potatoes. Glass of apple juice. Green tea.

·         21.00 – Dark chocolate (70% cocoa) bar. Low fat hot chocolate with skm.

Day 2

·         07.45 – Coffee black and agave.

·         08.00 – Porridge oats with  skm and chopped banana. Glass of water.

·         10.00 – Piece of fruit and fresh fruit juice. Coffee with skm and agave.

·         12.00 – Marsh mallows and vegetarian bacon on wholemeal bread. Glass of fresh orange juice.

·         15.00 – Cucumber sticks with low fat dip. Glass of apple juice.

·         18.00 – Home made chick pea curry with Greek yogurt. Live fruit yogurt. Glass of water. Green tea.

·         21.00 – Dark chocolate bar (70%) cocoa. Green tea.