Hannah Waterman's diet plan
Tuesday 06 December 2011
This is a diet plan compiled by Nigel Denby. Nigel Denby is a registered Dietician who has written ten successful nutrition books. He is the author of The Denby Report – the leading authoritative review of nutritional subjects. Nigel appears regularly on TV on BBC1’s The One Show and has recently appeared on ‘Teen Mums’ Channel 4’s ‘Fit Farm’. Best of all, Nigel regularly compiles diets for Closer’s celebrity dieters!
For a more personal diet plan tailored to you, why not head over to www.closerdiets.com? You can join one of our 16 plans and specify it to your needs. You will never go hungry on a Closer Diet and you ould drop a stone in just eight weeks! Click here to find out more!
Hannah's background
Hannah has successfully dieted in the past, and wants to lose weight gained during her pregnancy following a healthy diet and exercise plan. She has a busy schedule but manages to cook from scratch almost exclusively. She is keen to become more active and in her daily routine and plans to exercise three times a week.
Hannah has a 12-week-old baby, and is part breastfeeding. She was diagnosed with Insulin dependent diabetes during her pregnancy and continues to work with a diabetes team to establish her insulin regimen.
To lose weight safely while breast feeding it’s important to follow a healthy balanced diet and include foods from all of the food groups. This is also essential for managing Diabetes.
This diet plan
√ Contains plenty of protein-rich foods like lean red meat, skinless chicken, fish, eggs and low-fat dairy products. These foods can help to keep you fuller for longer so it’s important to eat them regularly.
√ Is low in fat, especially saturates (animal fats that are linked with heart disease). But it still includes heart-healthy mono unsaturates like olive oil.
√ Is packed with foods with a low/medium glycaemic, like pulses, oats, fruit, veg, whole wheat pasta and bread and new potatoes. Foods with a low GI value keep blood sugar levels steady helping to give you sustained energy..
√ Is rich in whole grains, including wholegrain breads, oats and whole wheat pasta. These foods contain fibre to keep you fuller for longer.
√ is packed with fruit and vegetables. These foods are low in fat and calories but high in fibre, vitamins and minerals.
√ Packed with calcium-rich foods like low-fat dairy products, oily fish and pulses.
√ Packed with iron-rich foods like lean red meat, oily fish, eggs, pulses, green leafy veg and fortified breakfast cereals.
√ Provides around 2000 calories each day. This should help you lose up to 2lb a week.
Hannah’s eating plan is based on some very simple principle
- Start the day with a substantial breakfast
- Where ever possible choose fresh ingredients and cook from scratch as much as possible- don’t panic though- all the recipes in the plan are very quick and easy. They can all be on the table within 30 minutes!
- Don’t get het up with counting calories- instead focus on eating nutritious foods, and where possible prepare your food yourself so you know exactly what goes in there.
- Snack on fruit to achieve your 5 a day and curb hunger
- Eat until you are satisfied not stuffed
- Eat vegetables or salads with every meal
- At lunch and dinner, choose either filling proteins like lean red meats, poultry, fish, eggs, pulses or unsalted nuts as the main part of your meal AND
- Low glycaemic, slow release carbohydrates like baby new potatoes, cous cous, basmati rice, sweet potato, grainy breads, oats and whole wheat pasta
- The eating plans are designed to help you lose 1-2lbs per week.
Week one:
CLICK HERE FOR A LIST OF RECIPES!
Week two:
CLICK HERE FOR RECIPES
Week 3
CLICK HERE FOR RECIPES