The following 10 rules are the starting point for an effective weight loss programme:
Drink at least 2 litres of fluids daily – water, zero-calorie flavoured water, herbal or fruit teas.
Fill up your stomach with large amounts of dark green, leafy, or root vegetables first, such as broccoli, cauliflower, spinach, green beans, cabbage, Brussels sprouts, peas, bell peppers, courgettes, aubergines, watercress, onions, carrots, butternut squash, and sweet potatoes.
Minimise the consumption of refined carbohydrates such as white bread, white rice, and pasta.
Instead, include beans, lentils, quinoa, and whole-grains (brown rice, millet, rye, oat, whole-wheat).
Each day, eat at least 2 servings of fresh fruit such as apples, berries, pears, or citrus fruit.
Avoid sugary drinks, orange juice, natural or concentrated fruit juices and adding sugar to drinks.
Avoid sugar, sweets, cakes, biscuits, desserts, and pastries.
Avoid fried, burnt or browned food, hydrogenated fat, and excess animal fat.
Minimise the consumption of processed meats (sausages, ham, deli meats, and smoked meats) and party foods with chemical additives or artificial colours and flavours.
Limit alcohol intake to one alcoholic drink a week.