Drop a dress size diet rules

Eat your way lighter

Zest fitness expert Jane Wake advises, 'Get the right balance of foods in the right amounts to keep your energy levels high for exercise that will help burn off the inches.'

'Eat plenty of fruit and vegetables, and think about what you eat too - good portions, more protein and healthy fats.'
See below for the drop a dress size eating plan.
Each item on the drop a dress size eating plan is equal to one portion.

 

BREAD, CEREALS AND POTATOES (5–8 portions a day)

1 bread roll, bagel or bun/ 1 slice of bread or toast/ 2 tbsp (30g) of flaked cereal (eg oats)/ 3tbsp (30g) commercial cereal (eg cornflakes)/ 3 crispbreads or crackers/ 1 naan or chapati/ 2 small boiled potato/ 2 heaped tbsp boiled rice (30g)/ 3 heaped tbsp boiled pasta (30g)

FRUIT (5 portions minimum a day)

A portion is either a piece of fruit, freshly squeezed glass of juice or 2-3 tablespoons of berries/grapes etc. Vary this as much as you can (aim for approx 80g).

VEGETABLES (6 portions minimum a day)

A portion is around 2-3 tablespoons. Choose a wide variety of fresh, raw or lightly cooked veg (approx 80g).

MILK AND DAIRY (2 portions a day)

200ml milk/ 150g yoghurt/ 1 small piece of hard cheese (15g/matchbox size)/ 80g soft cheese.

MEAT, FISH AND ALTERNATIVE (2-3 portions a day)

3 medium slices (50g) lean beef, lamb, pork, ham, liver, chicken/ 50g white or oily fish/ 2 eggs/ 4-5 tbsp (80g) cooked beans, pulses, lentils, dahl/ 2 tbsp nuts or nut butter (25g)

FATS AND OILS (1-4 portions a day)

1tsp (5g) butter, margarine or spreading fat/ 1tsp cooking oil or ghee/ 1 dsp (10g) sour cream/ 1dtp (10g) salad dressing or mayonnaise/ 5 walnut, pecan halves/ 8 almonds or hazelnuts/ half and avocado

SUGAR (0-2 portions a day)

1tsp jam or honey/ 2 small biscuits or cookies/ 1 small matchbox-size piece of cake/ 1 small chocolate bar

DRINKS

2-3 litres of water per day. This can include fruit juice but not caffeinated products or sugary drinks such as tea coffee and colas. Try to avoid alcohol.

Reference - Zest