Читать книгу The Sirt Diet Cookbook - Jacqueline Whitehart, Jacqueline Whitehart - Страница 15

800 CALORIES PER DAY WITH SIRT FOODS

By restricting calories as well as eating SIRT foods, you will trigger fat-burning genes and get your SIRT diet off to the best possible start.

Eating only 800 calories per day may sound hard, but if you pick your foods carefully – to be filling as well as SIRT-rich – you will not feel more than a little bit hungry. Avoid ‘empty’ calories in foods like bread and pasta, which will fill you up for an hour or so but leave you starving later on. Instead, pick fibre-rich carbohydrates like oats and beans. Eat some protein and/or fat with every meal as these are the most filling parts of your diet. Chicken, eggs and fish all contain good-quality protein. Dairy, particularly yogurt (the full-fat kind), contains protein and carbs and can be part of a filling and healthy breakfast.

As a rough guide you’ll probably want to eat about 200 calories for breakfast, 200 for lunch and 400 for dinner. This enables you to have enough food to curb your hunger pangs during the day and have a ‘proper’ balanced meal for dinner.

I find that on jump-start days I don’t feel hungry during the day – although I do enjoy my food more than normal – and my evening meal is the most important part of the day. The only time I find it hard is later on in the evening when my cravings for unhealthy food are at their highest. I get through them knowing that I can feed my cravings guilt-free with dark chocolate on other days.

It is likely that you will need to keep track of your calories on a jump-start day, especially the first few times you do it. Although it is extremely important to eat plenty of SIRT foods, making sure you don’t exceed 800 calories on your jump-start days is the most sure-fire way to lose weight quickly. If you need to take in more SIRTs, try adding green tea, which is calorie free, or add red grapes or other berries, which come in at under 50 calories per portion.

Jump-start breakfast suggestions include: SIRT fruits and yogurt, oat-based cereal + grapes and omelette with green vegetables. All breakfasts should include a cup of green tea.

Jump-start lunch suggestions include: miso soup (either home-made or take-away), young kale salad with chicken or beans, savoy cabbage and bacon soup.

A jump-start dinner should include: protein such as chicken, salmon or prawns, a good source of carbohydrates – think basmati rice, new potatoes in their skin – and plenty of leafy green vegetables and other healthy SIRTs.

Example jump-start day

As a rough guide, you should aim to consume up to 200 calories for breakfast, 200 for lunch and 400 for dinner.

EXAMPLE JUMP-START DAY MENU

Breakfast:

200 calories • 3 portions of SIRTS

Cup of green tea

Fresh SIRT fruit or smoothie

Mid-morning:

Cup of green tea

Lunch:

200 calories • 3 portions of SIRTS

Leafy green salad or miso soup

Dinner:

400 calories •3 portions of SIRTS

Lean meat such as chicken or fish or tofu/beans

A small portion of good carbs such as brown

rice or new potatoes

Plenty of green vegetables