Читать книгу The Lunch Box Diet: Eat all day, lose weight, feel great. Lose up to a stone in 4 weeks. - Simon Lovell - Страница 17

Pick pre-cooked meats and mixed vegetable packs.

Cook extra meat at your evening meal to put in your box the next day.

Stock up on herbs and other dressing ingredients from Group C.

Buy frozen vegetables.

Bribe your partner to make your box at the same time as they’re making their own.

Remember: I don’t want you to have the hassle of measuring and weighing and counting calories. That’s why I keep it simple. If you can count, you can do this!

You’ll need a container with a lid that has a volume of between 2 and 5 litres. To find the volume of your box, simply pour water into it from a measuring jug. Mine is about the size of a shoebox and I’d class myself as an average-sized male. The size will become more apparent to you as you go along with the diet and adjustments can easily be made. The simple rule here is to pack more than you think you’ll need at first and then drop the box size (or simply the amount of food you put in it) once you’re used to the system. The main thing is not to pack too little and go hungry.

The idea is that you will eat a few mouthfuls from your box every hour or so – never to the point thatyou’re full, only until you’re satisfied. This is what grazing is. Your brain takes around 20 to 30 minutes to catch up with your stomach so take a few bites and if in 20 to 30 minutes you’re still hungry, take a few more bites. Yep, it’s as easy as that.

You’ll learn quickly that you can be easily satisfied on less when you graze because you’re constantly refuelling the body. Your stomach will adjust to less food just as it does the opposite when we overeat. When you pig out at a meal you stretch the stomach, making it more difficult to feel satisfied at the next meal, and you’re left on the sofa feeling tired and bloated. Yep, it’s that vicious cycle again, which you will now break!

Grazing does the exact opposite, super-fast, leaving you brimming with energy. What this means is that over time, you can reduce the size of your lunch box as you’ll need less to feel satisfied. I never want you to feel hungry – that’s the main thing; but if you are regularly having trouble finishing your box, just cut down the contents. It’s as easy as that!