Christmas Challenge Diet Plan
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.
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.
|1 crispbread||30 cals|
|1 slice wholemeal bread||75 cals|
|1 small wholemeal bread roll||115 cals|
|1 wholemeal pitta bread||150 cals|
|1tbsp cornflakes||21 cals|
|1tbsp branflakes||26 cals|
|1tbsp fruit and fibre||28 cals|
|1tbsp unsweetened muesli||55 cals|
|1tbsp porridge oats||60 cals|
|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|
|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|
|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.
Take a 24 hour free trial and join the Challenge by posting news of your progress, advice and tips on the Christmas Challenge Message Board. Share in the fun, support and camaraderie of a WLR Challenge. Try it free for 24 hours.