Can I Have Chips? , livre ebook

Troubador Publishing Ltd - Louise Graham

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83 pages

English

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FED UP WITH BEING OVERWEIGHT?Join millions of others and learn how to succeed at losing weight and stay your perfect size -without giving up chips and other starchy foods!Ditch the faddy diets! You may lose weight initially, but unless you can maintain your weight loss for six months - the time it takes for hunger hormones that are triggered by dieting to return to normal - you may end up heavier than before you started your diet. Based on the latest medical research, scientist Louise Graham explains that the general modern diet makes us fat because it is highly palatable and energy dense. She reveals how you can lose weight permanently by increasing your intake of protein - more filling than other foods - at the expense of foods containing added sugar and added fat. A diet high in protein is not only an effective weight loss tool, it also partly compensates for the natural increase in appetite triggered by weight loss. There's no need for confusing calorie counting, intermittent fasting or expensive commercial diet products - just eat three, filling, protein rich meals a day, cut out snacks and soft drinks and watch your weight plummet. Follow the sustainable maintenance plan inside and you never need go on another diet!Can IHave Chips? is a refreshing change from the usual faddy diet books, making it the perfect partner for anyone looking to lose weight and keep it that way.

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Publié par	Troubador Publishing Ltd
Date de parution	16 janvier 2014
Nombre de lectures	0
EAN13	9781783067664
Langue	English

Informations légales : prix de location à la page 0,0250€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Copyright 2014 Louise Graham PhD
The moral right of the author has been asserted.
Apart from any fair dealing for the purposes of research or private study, or criticism or review, as permitted under the Copyright, Designs and Patents Act 1988, this publication may only be reproduced, stored or transmitted, in any form or by any means, with the prior permission in writing of the publishers, or in the case of reprographic reproduction in accordance with the terms of licences issued by the Copyright Licensing Agency. Enquiries concerning reproduction outside those terms should be sent to the publishers.
Matador 9 Priory Business Park Kibworth Beauchamp Leicestershire LE8 0RX, UK Tel: ( 44) 116 279 2299 Fax: ( 44) 116 279 2277 Email: books@troubador.co.uk Web: www.troubador.co.uk/matador
ISBN 9781783067664
British Library Cataloguing in Publication Data. A catalogue record for this book is available from the British Library.

Matador is an imprint of Troubador Publishing Ltd
For Jack
Contents
ABOUT THE AUTHOR
ACKNOWLEDGEMENTS
PREFACE
INTRODUCTION
1: YES, YOU CAN HAVE CHIPS
PART ONE: Get Motivated
2: THE ART OF EATING LESS
3: THE ART OF EATING BETTER
4: THE ART OF CREATING STRATEGIES
5: THE ART OF INTUITIVE EATING
6: THE ART OF SELF ESTEEM
PART TWO: Get Smart
7: FACTS AND FIGURES
8: WEIGHT LOSS MADE SIMPLE
9: STARCHES
10: YOUR FIVE A DAY
11: ME TARZAN
12: LIQUID REFRESHMENTS
13: ALCOHOL THE FOURTH MACRONUTRIENT
PART THREE: Get Real
14: THE DIET
15: FINDING YOUR FATNESS TYPE
16: PHASE ONE
17: PHASE TWO
18: FAQ
19: THE BOTTOM LINE
20: SERVING SUGGESTIONS
21: SIMPLE SOUPS AND SALADS
22: LESS FATTENING DESSERTS
ABOUT THE AUTHOR
Louise Graham was educated at London University. Her first degree was in physiology. She then studied at the Institute of Obstetrics and Gynaecology and obtained a PhD in clinical pharmacology. She was awarded a post doctoral fellowship at the Royal Postgraduate Medical School, Hammersmith Hospital and has contributed to papers on neonatal jaundice published by the British Medical Journal , the Lancet and the Journal of Clinical Pharmacology. She has written two books - one on nutrition.
After years of yo-yo dieting, Louise used her research skills to develop a realistic and sustainable weight loss plan. Following extensive trials, she refined her method on her long suffering husband and three sons who were never sure what they would be eating for dinner.
Louise is on a mission to show overweight people, whatever their background or level of income, how easy it is to lose weight and more importantly keep it off.
She currently works as a holistic therapist in London.
For more information, visit www.canihavechips.co.uk .
Also by Louise Graham
A Good Start (Penguin Books) George s First Year (Peter Halban)
A little of what you fancy does you good
Proverb
ACKNOWLEDGEMENTS
I would like to acknowledge with gratitude my husband Richard for his constructive criticism and encouragement.
Thanks are due to Rosemary Friedman and Susan Grossman for help with the manuscript. Lastly to Shaun Aspinall and his team of willing guinea pigs who road tested the diet in its early stages and provided valuable feedback.
PREFACE
The relationship we have with food is intriguing as much as it is complex. We are pulled by two opposing forces: the pressure to have a perfect body and the desire to eat pizza and ice cream. Guess which one inevitably wins We follow the latest faddy diet and breathe a sigh of relief as we squeeze back into that too tight skirt or pair of trousers. We lap up the compliments of friends or colleagues and everything in the garden is rosy - at least for a while. But behaviours are not easily changed, hunger soon gets the better of us and the pounds pile back on.
Obesity research has yet to come up with a definitive answer as to why we eat too much, or even a consensus as to what makes us fat. While the experts seek to incriminate sugar, then fat, then sugar again, we gain more weight. If we want to know how to be slim, we must turn to the naturally slim for the answers. Whilst some have a genetic predisposition, many do not. What are their eating habits? What do they choose to eat? Emulate them and surely permanent weight reduction must follow. But how, when we know that behaviour is notoriously hard to modify and constant dieting makes us progressively fatter?
Tell us to hunt down juniper berries, lemon grass or venison burgers, and before long we are back to our old eating patterns. But show us a healthy and filling diet that offsets the increase in appetite and craving for carbohydrates triggered by calorie restriction, and dieting becomes a whole new ball game.
We have lost the wood for the trees. Dieting for dieting s sake is no longer enough. If we wish to be shadows of our former selves, it is time to eat less and eat better. Not rocket science - but quite a challenge.
INTRODUCTION
Do you yearn to be able to wear all the clothes in your wardrobe, and gaze at your skinny friends with envy wondering how they manage it? Welcome to the club. Yet the reason is clear, they eat less, just watch them at mealtimes or look into their shopping trolleys - no matter how much you are deluding yourself to the contrary.
Give your full attention to the main reason why you never get any slimmer - you find it too challenging. Don t be too hard on yourself though; the idea that eating little but meat, obsessively counting calories or semi fasting two days a week can result in permanent weight loss is laughable. Faddy short term diets lead to rebound weight gain, as your body thinks that it is starving and releases hormones that stimulate the appetite. Yet without a reduction in the energy content of your diet you will not lose any weight. But first we need to understand why we are eating too much.
Forty years ago overeating was unusual, particularly amongst children and young adults, and this gives us a clue as to the most likely dietary causes. The obesity time bomb coincides with the increased consumption of foods containing added sugar and added fat, larger portions and eating away from home. Naturally slim people snack less, and eat more wholegrains, fish, poultry, fruits and vegetables. When they dine out, they frequent full service restaurants rather than fast food outlets. Or they eat little - a strategy followed through necessity by millions of people in parts of the world where there is not enough to eat.
Firstly let s quash a common misconception that to lose weight you must avoid carbohydrates. Not true - just the ones you love - confectionary, cakes, biscuits, pies, pizzas and pastries. These fat laden offerings are both energy rich and highly palatable, making it difficult to only eat a little. Neither do you have to join the gym in order to lose weight. People who love to do sport are generally slim and have loads of energy to burn. They are not slim because they exercise.
Obesity is a metabolic disorder resulting in low energy levels, and being instructed to work out or pound the pavements can leave you more exhausted and heading straight for your favourite sugary fix. Of course, being active raises your metabolic rate and improves fitness and muscle tone, but modest exercise makes much less difference to your weight than reducing your energy intake.
No need then for yo-yo dieting and a fat and thin wardrobe. Ditch the fast foods, sugary drinks and snacks, and eat three filling meals a day. But you are rarely at home, have little inclination to cook and the only piece of kitchen equipment you possess is a microwave. No excuse - you can eat out and still lose weight, although you save money and slim down faster if you can cook simple dishes.
Okay, so you understand the principle: ditch those choc chip muffins and savoury snacks, and a slender body is yours. But you love eating, and snacking is one of your favourite activities - and I don t mean on an apple or carrot. Find yourself unable to turn away from the tasty, fatty foods you crave? Being less powerful than a Krispy Kreme doughnut is nothing to be proud of.
In the dieting game sustainable weight loss is the Holy Grail, not how quickly you shed those excess pounds.
1
YES, YOU CAN HAVE CHIPS
Bob s Story
Bob the builder is a big man. In his van he keeps a stash of snacks to boost his energy levels. Desperate to lose weight so that he can kick a football around with his son without becoming puffed out, he is excited about the prospect of dieting because he knows he can still enjoy his favourite food - chips.
Including a food Bob likes makes it easier for him to stick to the diet. Although they are deep fried, even the greasiest chips are lower in energy per gram than pastry or biscuits because of their water content. They fill him up and one small portion a day does not prevent weight loss. On days he doesn t have chips; Bob is permitted one square of plain dark chocolate after lunch and dinner, but not milk chocolate which is high in added sugar and low in healthy cocoa.
Weighing in at 19 stone 8 lbs, he has a body mass index of thirty-eight, putting him firmly in the obese range. Like many people on low income he subsists on cheap calories, which leaves him enough money at the end of the week to go to the pub with his mates.
He hasn t eaten meat and two veg since he was at primary school, and he thinks that if he wants to lose weight he will be expected to give up his beloved cooked breakfast and eat muesli instead. Regular cups of tea with sugar are a lifelong habit. As is finishing everything on his plate, because that was what his mother had insisted upon.
The more he worries about his size and the discomfort it causes him, the less he is able to do anything about it. He doesn t like his job and sometimes suffers from depression. He wants to be a foreman but he isn t good with people. The worse his mood, the more he eats, as it makes him feel b