Christmas Challenge Diet Plan

The party invites will soon start flooding in, the shops will be full of festive fare and you will start to think about writing your present and card lists. Yes, Christmas is just around the corner and as always, you’ve got 101 things to do over the next few months to prepare for the party season.

But there’s one thing at the top of your list that you promise to do each year, yet rarely achieve – and that’s to lose those excess pounds so that you look and feel slimmer, sexier and healthier for the party season.

Fortunately, that’s where WLR comes to the rescue! We promise you won’t be able to wait to go shopping for the perfect party outfit – and when you find it, you’ll feel and look like a million dollars. Plus, you’ll have loads more energy to keep you going in the run up to, and during the festive season, so that you’re less likely to get tired, irritable and stressed out – and more likely to enjoy your time with friends and family.

Our easy-to-follow eating plan is designed to help you lose up to 2 stone and is suitable for anyone and everyone.

Whether you’ve just joined WLR to lose a small amount of weight or want to kick start a longer-term eating plan to help you shift a whole lot more, this diet is guaranteed to suit you. It’s also suitable if you’re already a member of WLR and are well on the way to losing weight but want to boost your motivation – this eating plan will leave you feeling inspired and up to 2 stone lighter!

Why this plan will help you get glam in time for Christmas…

√ It’s realistic – you can expect to lose up to 2lb a week and maybe a couple of extra pounds in the first week. It might not sound much but it adds up to 2 stone in just 14 weeks. And losing weight slowly means you’ll be more likely to keep it off once you’ve lost it.

√ You don’t have to worry about counting calories – WLR dietitian, Juliette Kellow, has done the hard work so you don’t have to. Each day provides 1,250 calories.

√ There’s little weighing or measuring – most quantities for food are given in easy-to-judge portion sizes.

√ It’s packed with protein-rich foods like lean red meat, skinless chicken, fish, eggs and low-fat dairy products. There’s evidence that a good intake of protein can help keep you fuller for longer so it’s important to eat these foods regularly.

√ It’s low in fat, especially saturates (animal fats that are linked with heart disease). But it still includes heart-healthy monounsaturates like olive oil.

√ It includes foods with a low or medium glycaemic index (GI), like pulses, oats, fruit, veg, wholewheat pasta and bread. Foods with a low GI value keep blood sugar levels steady, so you don’t get carb cravings and have the constant munchies.

√ It’s rich in wholegrains, including wholegrain breads, oats, wholewheat pasta and brown rice. These foods contain fibre, which helps to keep you fuller for longer.

√ It’s packed with calcium-rich, low-fat dairy products, which help to keep bones strong. Research also shows that low-fat dairy products may burn fat more efficiently, helping you to shift those pounds.

√ It contains plenty of iron-rich foods like lean red meat, oily fish, eggs, pulses, green leafy veg and fortified breakfast cereals. These foods help to keep blood healthy and prevent a condition called anaemia.

√ Best of all, it contains all your favourite foods and allows a daily treat whether that’s chocolate, a glass of wine, a packet of crisps, a few biscuits or a gin and tonic!

Here’s what to do…

• Every week, WLR will provide a new selection of breakfasts, lunches, dinners, snacks and treats. All you have to do is choose one of each every day.
  
• As well as your meals, snacks and treats, have 300ml skimmed milk to use in tea and coffee or to mix with some of the fruit from the daily meals to make a smoothie. Alternatively have two small pots of fat-free fruit yoghurt.
  
• If you can’t be bothered to cook or need to grab a meal or snack on the move, choose something with a similar calorie count such as a sandwich, salad or ready meal (look at the packaging to find the calorie content).
• You don’t have to eat all of the food recommended for each meal in one sitting. For example, you could save a piece of fruit or a pot of yoghurt for later in the day.
  
• Fill up on veggies – you can eat most in unlimited amounts except for higher-calorie potatoes, parsnips, peas, sweetcorn, baked beans and other pulses.
  
• Drink plenty of water – have at least eight glasses a day.
  
• The menus are devised for one person. For two servings, double the quantities recommended.
  
• All tablespoon and teaspoon measurements should be level where 1tbsp = 15ml and 1tsp = 5ml.

Calories count…

The diet for our 14-week Christmas Challenge provides 1,250 calories a day and is suitable for most women who need to lose around 2 stone.

However, if you are male or a female with a lot more weight to lose, you’ll probably need more calories than this. Simply follow the Christmas Challenge weekly plans but make up the extra calories you need by choosing foods from the following list, by referring to food labels or by looking at The Calorie, Carb and Fat Bible by Weight Loss Resources.

Breads

1 crispbread	30 cals
1 slice wholemeal bread	75 cals
1 small wholemeal bread roll	115 cals
1 wholemeal pitta bread	150 cals

Cereals

1tbsp cornflakes	21 cals
1tbsp branflakes	26 cals
1tbsp fruit and fibre	28 cals
1tbsp unsweetened muesli	55 cals
1tbsp porridge oats	60 cals

Cheese

1tbsp cottage cheese	12 cals
1tbsp low-fat soft cheese	18 cals
1tbsp grated reduced-fat Cheddar cheese	26 cals
25g cottage cheese	27 cals
25g reduced-fat mozzarella	40 cals
25g reduced-fat Cheddar cheese	73 cals
25g camembert	83 cals
25g brie	89 cals
25g edam	93 cals
25g Cheddar cheese	115 cals

Milk, yoghurt and eggs

150ml skimmed milk	46 cals
150ml semi-skimmed milk	65 cals
1 pot fat-free fruit yoghurt	60 cals
1 pot low-fat natural yoghurt	80 cals
1 egg	85 cals

Fats and oils

1tsp low-fat spread	20 cals
1tsp butter or margarine	35 cals
1tsp oil	30 cals
1tbsp oil	99 cals

Fish

25g steamed or poached cod	23 cals
25g steamed or poached haddock	25 cals
25g tuna canned in water	28 cals
25g grilled trout	38 cals
1 small (50g) cod fillet	41 cals
25g canned pink salmon	43 cals
25g steamed salmon	54 cals
½ small can tuna in water	73 cals
1 medium-sized (125g) cod fillet	98 cals
½ small can pink salmon	129 cals
1 large (175g) cod fillet	138 cals
1 can sardines in tomato sauce	213 cals

Nuts and seeds

1 almond	13 cals
1 walnut half	25 cals
1 pecan nut	40 cals
10 cashew nuts	61 cals
10 unsalted peanuts	73 cals
1tbsp peanut butter	87 cals
1tbsp sunflower seeds	93 cals
1tbsp pine nuts	110 cals

Fruit

1 dried apricot or date	15 cals
1 bowl raspberries	15 cals
1 canned pineapple ring in juice	20 cals
1 satsuma	25 cals
1 slice Canteloupe melon	27 cals
1 kiwi fruit	30 cals
10 grapes	30 cals
½ grapefruit	35 cals
10 strawberries	35 cals
1tbsp raisins or sultanas	40 cals
½ mango	43 cals
1 apple	50 cals
1 slice Honeydew melon	57 cals
1 orange	60 cals
1 pear	65 cals
1 small banana	75 cals
1 medium banana	95 cals
1 large banana	115 cals

Meat and poultry

1 slice lean ham	25 cals
1 grilled rasher lean back bacon	40 cals
25g skinless roast chicken breast	43 cals
1 thin slice lean roast beef	49 cals
1 thin slice lean roast pork	50 cals
25g lean roast pork	52 cals
25g lean roast beef	57 cals
25g lean roast lamb	58 cals
1 thin slice lean roast lamb	58 cals
1 large low-fat sausage	85 cals
1 small (100g) chicken breast	115 cals
1 medium (125g) chicken breast	150 cals
1 large (175g) chicken breast	175 cals

Rice, pasta and potatoes

25g cooked egg noodles	17 cals
25g boiled potato	20 cals
1tbsp cooked rice	29 cals
1 average new potato	29 cals
25g cooked white pasta	29 cals
25g cooked wholewheat pasta	32 cals
1tbsp cooked pasta	34 cals
25g jacket potato	38 cals
25g cooked white rice	39 cals
25g cooked brown rice	40 cals
1 small (50g) roast potato	75 cals
1 medium (85g) roast potato	125 cals
1 small(100g) jacket potato	136 cals
1 large (130g) roast potato	195 cals
1 medium (175g) jacket potato	244 cals
1 large (220g) jacket potato	299 cals

Vegetables and beans

1tbsp peas	19 cals
1tbsp red kidney beans	26 cals
1tbsp baked beans	30 cals
1tbsp sweetcorn	35 cals

All calorie values are approximate and based on an average of brands. Tablespoon and teaspoon measurements are level.