Free Diet Plan

Follow this free diet plan for 3 months and lose an easy 15-30 pounds.

• Eat regular amounts of these foods; fruit, vegetables (fresh/frozen/canned), whole wheat bread, potatoes, rice, pasta, oats, wholegrain cereal. Eat a minimum of 5 helpings of fruit & vegetables, per day, on your free diet plan.

• Eat a minimum of 5 helpings of whole wheat or wholegrain foods, per day.

• Eat regular amounts of these foods; skimmed milk, fat-free yogurt, lower-fat cheese.

• Eat a minimum of 3 helpings of lower-fat dairy foods (milk, yogurt) per day. Limit yourself to a maximum of 1 matchbox size piece of cheese, per day, on your free diet plan.

• Eat smaller amounts of these protein foods; eggs, fish, red meat, turkey and chicken. Eat no more than 4 eggs a week.

• Limit yourself to 1 x 3oz portion of red meat a day (size of deck of cards). Fish, turkey or chicken, you can eat 50% more - but no fat.

• Eat small amounts of these foods; oil, butter, soft margarine/spread, mayonnaise, cream, refined sugar.

• Drink water, fruit juices, tea or coffee (but easy on Espressos).

• Enjoy the occasional pastry, cookie, candy bar/chocolate, bag of popcorn/potato chips/crisps. "Occasional" means (say) once a week, on your free diet plan.

• If you know very little about diet nutrition, take action to find out more. Surveys show that the more we know about healthy eating and diet nutrition, the easier it is to lose weight.

• Fill your refrigerator with health food for your free diet plan. We eat whatever sits in our refrigerator. So empty out the junk food.

• Get into the habit of trimming all the fat off meat. This alone will save you thousands of calories and help you to live longer.

• Ideally, set aside 20 minutes a day to exercise (or 2 x 10 minutes) and gradually build up to 30 minutes a day. Yes, you may hate it to begin with but, exercise grows on you. Besides, it's worth remembering that exercise leaves you with MORE energy, not less.

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