Tonia's Sun, Sea and Sugar Free plan
We are offering you the opportunity to live a healthier life, and in turn lose weight and feel great this summer, by cutting out or reducing one simple ingredient from your diet. Sugar!
Sugar is full of calories and has no nutritional value, but we are all consuming far too much of it. On average we are all consuming twice as much as we should be each day, and we don't even realise we are consuming it, because it's hidden in everyday foods.
Sugar is in food naturally, so there is no need to ADD more to our diets.
My plan is based on my own experience of eating and cooking a Cypriot Mediterranean diet, which is naturally very low in added sugar.
To help you cut down on your sugar we have compiled a 21 day healthy food plan for you to follow. They say it takes 21 days to kick a habit, or in this case an addiction, but we are here to give you tips and advice along the way. Believe me you will feel so much healthier, with more energy if you do.
All you have to do each day is take a look at my suggested meals, pick one from each list and then follow the instructions on how to make them. There are some new recipes for you to try, but also some quick and easy meals too, to fit in with our busy lifestyles.
Before we start though, these are some golden rules to follow:
No meal skipping - you must develop a regular eating schedule of three meals and two snacks per day. Meal skipping promotes weight GAIN not weight loss.
Eat plenty of fruit and vegetables. The more colours on your plate the better, as these contain essential vitamins and minerals.
Eat plenty of lean protein with every meal and every snack. Protein is found in meat, fish, milk, cheese, nuts and pulses.
NO WHITE STUFF: white flour, white pasta, white sugar, white rice, simple carbs
Choose whole grains ONLY
Plan ahead – think what meals you are going to have, and carry snacks with you, so you are not tempted by the vending machine
Eat your calories, don't drink them , with the exception of milk, which you should drink occasionally
Drink two litres of water per day
As well as diet, you also need to exercise - this plan complements Jessie’s workout plan, the two go hand in hand
Prioritise your health and well-being; if you don't have your health, you can't take care of your loved ones
Who should do this plan?
This plan promotes healthy eating and is suitable for most people over 18, however if you are taking any medication or have a serious medical condition you are advised to consult a doctor before undertaking the plan.
How does the plan work?
Breakfast
Please pick any of the breakfasts - you can try a different one each day, or repeat a recipe for ease.
Don’t miss it! It’s the most important meal of the day, as you are breaking the body's fast, and kick starting its metabolism.
Each breakfast must include some protein, otherwise you will still feel hungry. Protein is in things like eggs, milk, meat or fish. Even if you are just eating fruit, you must have protein to help break down the natural sugars in it. For example a yogurt or some nuts.
Lunch
Please pick any of lunches - you can try a different one each day, or repeat a lunch recipe for ease.
Some of the lunch options may need to be prepared beforehand, but make a big batch in the evening or weekend and you can have it over several days.
Snacks
The idea is to keep your blood sugar level constant, so you won’t be tempted to grab a chocolate bar or other unhealthy snack.
Important rules for snacks:
On this plan you can have up to TWO snacks a day
You can choose when to have your snacks, mid morning between breakfast and lunch, between lunch and dinner or after dinner and before bed when
You can pick any of these snacks, just make sure you have one or two with you in case you get hungry
Dinner
Please pick any of our dinners - you can try a different one each day, or if you make one of my recipes you can then freeze it or keep it in the fridge and use on another day.
Where possible please try to eat at least two hours before you go to bed, as this will aid digestion.