Nutrition

A healthy balanced diet consists of a variety of different foods including plenty of fresh fruit and vegetables, plenty of starchy foods such as wholemeal bread, whole-grain pasta and rice, some protein rich foods such as lean meat, fish, eggs and pulses and some dairy produce. It should be low in fat, salt and sugar.

Fruit and Vegetables

Most of us do not eat enough fresh fruit and vegetables, 5 portions a day are recommended, but as a food high in essential vitamins and minerals and low in fat, more is definitely better. Counting your portions may help you to eat more, or try adding a portion to each meal. For example add dried or chopped fresh fruit to your cereal at breakfast; a side salad and/or vegetable dish with lunch and dinner, and choose fruit snack’s in-between meals to help raise your daily intake. Fruit can be fresh, dried or canned (the latter without sugar). Vegetables can be fresh, canned or frozen. Fruit and vegetable juices form part of your 5 a day but can only count as ONE daily portion each day, so don’t juice everything! Just remember to avoid adding fatty extras such as butter, sauces or high fat salad dressings. Take care with prepacked salads as some dressings may contain more calories and fat than a burger! When in doubt no dressing is best.

Starchy Foods

This group of foods including bread, pasta, rice and potatoes should form around one third of what we eat. Starchy foods provide a good source of energy and provide us with a range of nutrients such as fibre, calcium, iron and B vitamins.. The best choices to make are wholegrain/wholemeal varieties of pasta, rice and bread. Too many refined (white) starchy foods may affect blood sugar levels, with resultant peaks and drops leading to a craving for yet more. So choose wholegrain varieties to leave you feeling fuller for longer. Trends toward low carbohydrate diets may mean missing out on important nutrients, so rather than cutting starches out, design meals around them. Remember starchy foods are not fattening, in fact they contain less than half the amount of calories of fat. For example 1g of carbohydrate contains 3.75 calories whilst 1g of fat contains 9 calories, just avoid putting too much butter on bread and potatoes or adding high fat creamy sauces to pasta, instead choosing tomato based sauces.

Fish

Fish and shellfish provide us with a range of vitamins and minerals such as niacin, selenium and iodine, whilst oily fish are also rich in vitamins A and D and essential fats. We should look to consume 2 portions of white fish and 1 portion of oily fish each week. As well as providing a variety of nutrients white fish is low in fat and as such is a good alternative to red meats. Steam, bake or grill fish and avoid frying to keep fat levels down. There is a wide variety of fish to choose from so try out different types and recipes to find your favourites, but remember to purchase from responsibly managed sources.

Meat

Meat is protein rich and provides vitamins and minerals such as iron, selenium, zinc and B vitamins. It is the main source of vitamin B12. Some types of meat are high in saturated fat which can raise cholesterol and increase the risk of heart disease, so when choosing meat consider, the type, cut and fat content. Choose the leanest option wherever you can. Check labels on pre-packed meats for fat content opt for chicken and turkey for low fat options and reduce consumption of sausages, salamis, pates and burgers that are typically high in both fat and salt. Cooking methods also keep fat content down so opt for grilling instead of frying, limit the amount of oil used to cook, roast on a rack above the roasting tray to let fat run off. Keep the consumption of red meat to a minimum and try bulking out mince dishes with pulses such as lentils to further reduce fat content.

Milk and dairy

Milk and dairy products are a great source of calcium, protein and vitamins A and B12. Although health benefits can be derived from milk and dairy the fat content of these foods varies greatly with much of the fat being saturated fat. Too much saturated fat is linked to heart disease and can raise cholesterol. There in no need to avoid dairy but it is wiser to choose lower fat options such as skimmed, 1% or semi-skimmed milk, half- fat hard cheeses and low fat yoghurts or fromage frais. Reducing the quantity consumed is also helpful perhaps halving suggested amounts in recipes, and finely slicing cheese instead of grating. Butter and cream should be used sparingly or could be replaced by low fat spreads and crème fraiche.

Water Our bodies need water or other fluids to work properly, so as part of a healthy diet it is important to drink enough fluid. It is recommended that we consume approximately 2 litres of fluid a day. That means, 1.5 litres in the form of water, diluted juices and herb/fruit teas, with the rest coming from food we eat.

3 Special blends of plant extracts, which aim to reduce fat absorption and accelerate fat burning. Contained in easy to use daily packs of 3x7g supplement sticks, mix with water or sprinkle onto the tongue, these nutritional supplements can be used alongside a healthy eating plan and may help to accelerate weight loss when used in conjunction with i-Lipo treatments and Slim Gym exercise.

Drainer Peach Tea Drink

Drainer Peach Tea provides a rich blend of antioxidants, vitamins (A, B,C and D), minerals (Iron, Zinc and Potassium) Helps promote elimination of toxins, increases fat metabolism and aids digestion. Extracts of Black Tea Leaf, Cherry stalk, Meadowsweet Floral, Dandelion Root, Ash Leaf, Black Elder Flower, Green Tea Leaf, Fennel Seed, Hibscus Flower and Cactus Fruit and a Powdered Apple Cider vinegar. 1 stick contains 7g of dry powder to be dispersed in 1.5l of water and sipped throughout the day.

Fat and Sugar Control

Fat and sugar Control helps to promote a sense of satiety and fullness. Powdered Cactus Leaf, Pea Bean Grain Extract, Cinnamon Bark, Apple Extract. 1 stick contains 6g of dry powder simply melted on the tongue.

Fat Burner Coffee Drink

Fat Burner Coffee Drink acts to regulate metabolism by changing the glucose uptake of the body. Has a diuretic and stimulant effect boosting energy. Contains Instant Coffee, Green Tea Leaf Extract, Green Coffee Seed Extract, Cocoa seed Extract and Guarana Seed Extract. 1 stick contains 6g powder to be dissolved in 150ml of hot water (1-3 sticks per day made be consumed).

incorporating i-Lipo supplements

BREAKFAST

Porridge with blueberries and a sprinkle of flaked almonds Glass of Orange Juice Tea or Coffee with skimmed milk

MID-MORNING SNACK

Apple or Pear Fat Burner Coffee Drink

LUNCH

Chicken Sandwich on wholemeal bread with low fat mayonnaise Side salad with olive oil and balsamic dressing and mixed seeds (Pumpkin, sunflower, sesame) Piece of fresh fruit or fruit salad Fat and Sugar Control

MID-AFTERNOON SNACK

Banana Fat Burner Coffee Drink

EVENING MEAL

Grilled Salmon Fillet with chilli herb crust served with mashed sweet potato green beans

Sliced peaches with low fat greek yoghurt Fat Burner Coffee drink

1.5 litres Drainer Peach Tea Drink throughout day

Fat Burning

When undertaking a SlimGym course, the body needs to be able to burn fat, so very low calorie diets may be counter productive. Restricting too many calories may result in a loss not only of body fat but also of muscle (lean tissue). The more muscle we have the higher our metabolism, and hence the better our fat burning ability. Therefore when the aim is to loose fat, adequate levels of nutrients and sufficient exercise must be maintained to protect the lean body mass.

Loosing Weight

To loose body fat the key is to take in less calories (energy) than we expend. When a diet achieves this it should work no matter what the diet. A successful diet though should still be nutritionally balanced so that it can be maintained on a long-term basis; goals can then be achieved without compromising health.

The ideal diet is one that restricts between 500-1000kcal a day, such a deficit would result in a weight loss of 1-2lb per week. Diets that reduce energy intake (calories) any further become both difficult to follow and to meet nutrient requirements. A deficit of 500kcal may mean just a few subtle changes to an existing diet, resulting in the diet being easier to follow, and hence may help avoid failure or becoming stuck in the ‘yoyo effect’ that is often associated with very low calorie diets and or those too restrictive in the types of food eaten.

For individuals whose diets are not well balanced this may be a time for re-education focusing not simply on weight loss but also on healthy eating long term.