Latest news with #caloriedeficit
Telegraph
10 hours ago
- Health
- Telegraph
Midlife men, here's how to get in shape for summer
I was 33 when I took over the editorship of Men's Health back in 1997, it was a very different magazine then and a very different world. The male bodies we presented on the cover were specially imported from foreign parts and they may as well have been beamed down from Mars – no one looked as lean and muscular on the UK high street then. My own body was also a very different machine. The intervening years and many, many interviews with experts have taught me a lot – what follows are some of my favourite summer shape up tips for men, and by men I don't mean Californian gym gods or even fresh-faced magazine editors. These are aimed solidly at mature individuals with better things to do than work out all day. Learn calorie maths What I've learnt above all other lessons, is that the latest miracle diet is either useless or simply an old diet in disguise. The man who revealed the underlying, unbreakable, eternal mathematics of energy consumption changed my entire outlook. Missing meals, giving up bread, the cabbage soup diet (if you insist) are all routes to one simple goal: calorie deficit. If you want to lose fat you have to be using more calories than you are consuming. We all instinctively know this – if you run a mile to the bakery and eat a dozen doughnuts that run is unlikely to help you lose fat. Calorie deficit has to be done steadily, or it is unhealthy and unsustainable. Samuel Quinn, personal training lead at the Nuffield Health chain of gyms, has transformed many bodies. He recommends dropping 500 calories per day across the week, losing half from your diet and burning half through movement. 'The smart watches and trackers are really useful, so you can track whether you are using those 250 calories and you can swap an espresso for your latte, choose protein and salad at the barbecue over white rolls.' Jonathan Cooke, trainer at JC Fitness in Edinburgh, says research shows that losing between one per cent and half a per cent of bodyweight per week is realistic, 'We look at the timescale our clients have available, and we set an achievable goal.' Anyone can adopt this system once you master the simple biological sums – between now and that wedding anniversary, there will be a weight loss path. Know your walks The Nineties workouts were hard and fast. Men's Health used to shout 'Lose Your Gut!' from the news stand. When I discovered the power of non-exercise movement to churn through calories, it was like a curtain being pulled aside. I lived through many cardio booms – Fartlek anyone? – all fun, but for these purposes a walk may be the answer. High intensity interval training (HIIT) burns a lot of calories very quickly but if you're more of a high-intensity Netflix viewer, daily steps can provide a more accessible route. Cooke says, '10,000 steps will burn around 300-500 calories. What I recommend is making steps systematic. I have a short walking route, a medium walking route and a long route and I know exactly to the step what each walk will net me.' This means that if steps are below target one day you can undertake the precise walk needed to fill the shortfall. He recommends increasing your steps in attainable increments. If you are currently walking very little, lurching into 10,000 steps a day programme will feel extremely hard and may well fail. Eat protein The protein industry has grown from a few shelves in Holland and Barratt to a multi-million pound money spinner. The cover models we used feature in Men's Health were so muscular they could barely make it across the studio floor without a steak. Since then, I learnt that most of us don't need a protein shake, we need to watch our meals and eat frequently. If you want a shake as a cheering prop, we all do that, but chicken, fish, meat, beans all work just as well. Samuel Quinn says, 'As a rule of thumb it's 1.1 to 1.5 grams of protein per kg of body weight per day. (This is 3-4 large skinless chicken breasts for an 85kg man). That's going to maintain muscle mass and support your muscle if you're in a calorie deficit – it's a manageable amount. In my experience, that is enough to sustain a very lean and healthy body composition.' Think about calories per gram Most of us know the basics – cakes are bad, carrots good but when an expert trainer explained the science of hunger, I was able to spread the word to all the men who'd expanded over the years. Putting a lot of vegetables on your plate, then pausing and putting on even more, could change your body shape forever. Some foods are filling but not packed with calories – the simplest way to navigate this is to think of foods in terms of energy density. 'Think about calories per gram,' says Jonathan Cooke, 'If I take an apple and a Reese's peanut butter cup they will weigh the same but the calories will be completely different.' Cooke says the number one reason people leave diets is hunger. Eating more fruit and vegetables (all mainly fibre and water) and will make you feel full. 'The body has sensors, they are sensitive to distention (the physical stretch of your stomach) but not calories,' he says. So being full of low calorie-dense foods consisting of fibre and water will stop hunger but not stop your weight loss. This includes, by the way, cabbage soup. Prioritise sleep I've always been a horrible sleeper, but what when I was younger I'd coffee my way through the crisis and assume my brain may be less able but my body was unconnected. Sleep experts revealed to me that along with an inability to focus or remember anything, appetite and sleep were intimately connected. London nutritionist Lily Soutter says, 'Sleep can have a massive impact on the way we eat. On average, people eat three to four hundred calories more after sleep deprivation. You're also more likely to reach for quick-fix sugary foods.' Samuel Quinn emphasises that a lack of sleep will rob you of your exercise benefits. 'You don't benefit from the exercise while you're exercising – the exercise is stress – the benefits come while we sleep, we recover and become stronger.' Pressure your muscles The first gym I ever went to was in a smelly side room of a sports centre and full of men with huge chests and gigantic legs – weights were exotic, lifting them was eccentric and somewhat outsider. Now my 84-year-old mother works out with bands. Like most things in fitness, for the beginner or returner, complex regimes are a waste of time. Weights are for everyone and the results come with the simplest approach. Cooke says, 'The majority of our clients work out twice a week. This is a terrifying area for most people. They don't know what they are doing, they hate the gym, so I keep it simple.' He prescribes two to three challenging sets, anywhere between six and 30 repetitions on the muscle groups they care about most. 'Muscles respond to tension: if it's not challenging, it won't work.' He recommends that beginners only use machines rather than free weights, easier and safer – the muscle will not know the difference. Measure all your progress There weren't any wrist worn body data devices when I was at Men's Health, we had notebooks with exercises scrawled in them. Motivation is hard for many – people start and then they stop. That distant dream is too rosy and vague to keep you going. When I learnt about the power of feedback as a motivator, I was able celebrate even the smallest of micro victories. It's the daily work that counts, the yearly work will emerge naturally. Cooke says, 'You don't know if you're making progress toward your goal unless it's specific and you are self-monitoring. Set a weight loss goal, a calorie goal, a protein intake goal, and activity goals.' Cooke monitors body weight five out of seven days a week to supply a rolling average, this joins all the other measures. 'I also recommend transformation photos taken at home with the same light and the same camera.' All these precise progress measures allow you to tick off walks completed, healthy meals consumed, weight lost, remain excited about what you are doing and stay with the programme. A cabbage soup target could be included...
CNET
05-06-2025
- Health
- CNET
Experts Agree That This Is How Many Calories You Need to Burn to Lose Weight
If you have been on a weight loss journey, you know how difficult it can be. The most important factor to consider is the calorie deficit, and that's not as simple as just eating less. In fact, a deficit can vary a lot depending on your own body weight, activity level and age, as well as other factors. It's not exactly a one-size-fits-all kind of solution. You can try calculating it yourself using the Mifflin-St Jeor equation if you're into numbers. Still, the smarter move is to work with a registered dietitian who can help you figure out your ideal calorie range and build a strategy that supports long-term weight loss. Before you start any new program, it's always a good idea to check in with your doctor and make sure you're in good health. Now, one thing about calorie deficits is that you don't necessarily need to worry about being in a deficit every single day. This is a question that others have asked on Reddit and other forums, and the answer is that it's okay to go over your deficit every once in a while. The more important thing to consider for calorie deficits is your average over a week or a month for any actual progression in weight loss. To learn more about setting daily calorie goals for weight loss, I spoke with fitness instructor Jamie Maitland, a certified holistic nutritionist and founder of The Office Health. How do calories work? A calorie is a unit of energy used to express how much energy you exert or consume daily. We need calories; they give the body fuel and the ability to function. The calories you take in that are not used are stored as body fat. According to the USDA, adult females need to consume between 1,600 and 2,200 calories each day. The average male requires between 2,200 and 3,000 calories. These are just guidelines, and while most people may fall within these ranges, you might not. Body composition and total daily energy expenditure are the two factors that determine your basal metabolic rate. Read more: The Expert-Approved Way to Count Calories You burn calories just by living. That's right, just reading this burns calories. So, whenever you clean your house or garden or do things that don't feel like a workout, you're burning calories. Unless you intentionally increase this activity level over some time, your current daily energy expenditure won't necessarily cause you to lose weight. How many calories should you burn to lose weight? Everyone is different, so you'll have different calorie goals than someone else. Maitland explained that several factors influence how many calories you need to burn to lose weight. They include your weight, age, gender, hormones and health conditions. Your lifestyle and attitude will also come into play. "In order to really determine how many calories you need to burn to lose weight, you should realistically ask yourself what your goal weight is, and if you are willing to change the way you think in order to achieve those results," Maitland said. While calorie needs vary by person, the science behind weight loss is clear: You must be in a calorie deficit. You do this by either reducing the extra calories you're consuming or burning more than what you're eating with exercise. You've probably heard of the 3,500-calorie deficit rule, which states that a pound of fat equals 3,500 calories. While this provides a basic framework, Maitland pointed out that it won't apply to everyone. If you're unsure where to start, Maitland suggests that you start simply and shave off 500 calories from your normal daily intake and monitor how you feel. You should always consult your doctor first before making any changes to your diet. Whether you do the research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable. How to calculate the number of calories you burn If you're looking for a way to figure out how many calories you burn in a day, a reliable way to do this is by first finding out your resting metabolic rate. Your RMR is the basic number of calories your body needs to function and maintain your weight. This doesn't account for extra activities that you do during the day. There are a few methods to calculate your RMR, but the most reliable is the Mifflin-St Jeor equation. It calculates the number of calories you need to eat daily based on your assigned gender at birth, height, age and weight. The Mifflin-St Jeor equation looks like this: Males: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age in years) + 5 Females: (10 × weight in kilograms) + (6.25 × height in centimeters) - (5 × age in years) - 161 If you're looking to see how many calories you'll need based on activity level, then you'll need to multiply your RMR results with your activity level based on the following chart: 1.2 - Sedentary (little to no exercise) 1.375 - Lightly active (work out 1-3 days a week) 1.55 - Moderately active (work out 3-5 days a week) 1.725 - Very active (work out 6-7 days a week) 1.9 - Extra active (two-a-day workouts, active job) Example: 5-ft 4-in, 125 pounds, moderately active woman, 29 years old RMR: (10 × 56.699) + (6.25 × 162.56) - (5 × 29) - 161 = 1,276.99 calories RMR x Activity Level: 1,276.99 x 1.55 = 1,979.3345 calories What is a caloric deficit? A caloric deficit is when you burn more calories than you eat in a day. As Maitland mentioned, it's usually recommended to start a deficit by cutting back 500 calories a day from your diet. It's important to remember that this may vary per individual so it's best to consult with a professional before doing so. Quick tips to cut 500 calories: Choose healthy snacks like fruit or nuts Try to eliminate high-calorie treats each day Identify low-calorie swaps like using low-fat milk or plain yogurt instead of sour cream Cut out high-calorie drinks like sodas Use smaller bowls or plates Avoid fried foods as often as you can Remember, calories don't tell you the quality of food you're eating. Focus on nutrient-rich foods that ensure your body and mind get what they need to function and flourish. nensuria/Getty Images What are healthy weight loss goals? Losing weight in a healthy and sustainable way is essential for meeting your goals. According to Maitland, a healthy weight loss goal is between 2 and 5 pounds a week. That doesn't mean that if you're not losing within that range, you're doing it wrong. It's simply a guideline for what is healthy and sustainable. You should expect it to vary each week. "It's important to understand the difference between water weight loss and actual fat loss. Regardless of how much weight you would like to lose, it's imperative to set realistic goals and trust that even the smallest steps taken daily can make a difference. Consistency is the secret sauce," Maitland said. Weight loss is a long-term lifestyle change. Maitland highlighted that your weight loss will plateau if you don't increase the deficit. So, your diet and exercise routines should be evaluated frequently to ensure they suit your goals. That said, if you achieve your goals and find a workout routine that works for you, it's OK to stick with it. How to track calorie burn when you exercise It's essential to track your progress when exercising, not only so you can see how far you've come but also to identify when you need a break. How many calories you burn will vary by the duration and intensity of your workout, so it's good practice to use a fitness tracker to simplify things. The top fitness trackers like Fitbit, Apple Watch and Whoop include your calorie burn throughout the day and during your tracked workouts. Factors that contribute to how many calories you burn: Your heart rate zone : Smartwatches measure your heart rate zones, or how hard you're pushing and recovery periods. Heart rate zones will change so having a record will help you determine when you need to take your workout to the next level. : Smartwatches measure your heart rate zones, or how hard you're pushing and recovery periods. Heart rate zones will change so having a record will help you determine when you need to take your workout to the next level. Your natural resting heart rate : We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate. : We all have a unique resting heart rate. The normal range falls between 60 and 100 beats per minute. Use your heart rate to inform how often you need to take breaks. For example, you may need to take more breaks if you have a naturally high heart rate. Your weight : How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less. It's important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you regularly strength train. : How much you weigh will impact how many calories you burn while exercising. Someone who weighs less will burn less. It's important to note that muscle mass burns more calories than body fat, so your weight will burn more calories if you regularly strength train. The type of workout: Strength training may not burn as many calories as cardio, although it's important to include both sources to build muscle mass and avoid injury. Read more: Best Fitness Tracker recep-bg/Getty Images Too long; didn't read? Understanding how calories and weight loss are related is the basis for any wellness journey. Whether you do the research yourself, meet with a health professional or find an accountability group, your weight loss goals are achievable. The best part is that you don't have to completely change your life to lose weight. You can find an exercise routine that works for you. Walking for 20 to 30 minutes daily can go a long way and at-home exercises can do wonders for losing body fat. Counting calories doesn't make sense for everyone, especially if you have a history of disordered eating. "Your life doesn't need to make sense to anyone but you. Find what motivates you, stick with it and the results will come," Maitland said. Keep your fitness research going by learning when the best time to weigh yourself is, what foods to moderate and which exercises you should focus on to age gracefully.
The Sun
20-05-2025
- Health
- The Sun
The 3 everyday mistakes that are STOPPING you losing weight – as doctor warns they trigger constant hunger
FEELING constantly hungry can hinder weight loss efforts, especially when combined with a calorie-restricted diet. While slight hunger is normal during a calorie deficit, excessive hunger can lead to overeating, sabotage exercise routines, and ultimately impact weight loss goals. But a weight loss expert has revealed the real reason many of us feel constantly hungry - and it's not because we need more food. In fact, your hunger might have more to do with how you're living than what you're eating. Professor Franklin Joseph, head of Dr Frank's weight loss clinic, says that in many cases, what we mistake for hunger is actually the result of three common daily habits that are completely fixable - no calorie-counting required. 'People tell me they're always hungry - even straight after eating - but in most cases, it's not true hunger,' says Prof Joseph. 'It's usually a case of your body being thrown off by simple mistakes that are easy to correct.' So what are these hunger triggers? According to Prof Joseph, here are the top three: 1. You're not drinking enough water Mild dehydration is one of the most common causes of mistaken hunger, according to Prof Joseph. 'Even being slightly low on fluids can make you feel tired, foggy and craving sugar or snacks - when what you really need is a glass of water,' he explains. Drinking a large glass of water first thing in the morning and again whenever you feel a sudden urge to snack is recommended. 2. You're not sleeping properly Poor sleep disrupts the hormones that control appetite, said Prof Joseph. I lost almost a stone in just six days and here's the exact list of delicious meals I ate which never left me hungry 'When you're sleep-deprived, your body produces more ghrelin - the hormone that tells you you're hungry - and less leptin, which tells you you're full,' he adds. The result? You'll crave carbs, sugar, and comfort food - even if you've already eaten enough. 3. You're not eating balanced meals 2 Many people cut calories or carbs, but end up with meals that don't actually satisfy them. Prof Joseph advises: 'If you're eating meals that are low in protein or fibre, your blood sugar will crash soon after - and you'll feel hungry again far too soon.' He recommends including a source of lean protein (like chicken, fish, lentils, or tofu), fibre-rich veg, and slow-release carbs at each meal to stay fuller for longer. True hunger builds gradually and comes with physical signs like a rumbling stomach or low energy. But if it comes on suddenly or disappears after a drink or a distraction, it probably wasn't hunger at all. 'Fix these three habits, and you'll feel more in control of your appetite almost immediately,' says Prof Joseph. The NHS 12-step plan to help you lose weight FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss. But burning fat can be easy and mostly free. In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all... Don't skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. Drink lots of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. Read food labels Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Use a smaller plate Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. Don't ban foods Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. Don't stock junk food To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. Cut down on alcohol A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Plan your meals Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
The Sun
11-05-2025
- Health
- The Sun
How to lose weight on the 30-30-30 plan – and keep it off for good with NO fat jabs in sight
DO you know your Atkins from your WW, your Slimming World from your Ozempic or juice cleanse? Every scroll on social media brings with it a new weight loss 'miracle'. But what REALLY works? From the 'go low and slow' approach to indulging in pizza, YES pizza, a new book explores how a simple 30g rule to dieting could be the answer we've all been longing for. 5 Here, registered nutritionist and author of The 30g Plan Emma Bardwell shares her simple, no frills approach to dieting that will help you hit your goal, and even better sustain it long-term... WEIGHT loss is simple - but not easy. It doesn't matter what nonsense you hear on social media, there are no two ways about it: you need to be in a calorie deficit. This means you eat fewer calories than you expend. The issue is, most people go hell for leather. They restrict, deny and deprive themselves, and it's unbearable. They can't sustain it and they go back to their normal way of eating, feeling useless and disheartened, like nothing works. My approach as a registered nutritionist is to go low and slow. Shave off between 300 and 500 calories a day so you're not famished. This feels doable, and no foods are off the table. Yes, even pizza! You won't necessarily lose 7lbs in seven days - this isn't a body blitz like we used to see in magazines in the 1990s - but you will slowly and manageably get results. You'll also be in a better mood, have more energy and avoid the dreaded hunger pangs. In all honesty, anyone looking at long-term weight loss needs to be thinking six to 12 months. No one wants to hear this, because we all want overnight success, but that's the upshot. I shed 6.5st taking weight loss jabs - but the best bit is my glowing skin makes me look 10 years younger You can still start to see results quicker than that, but it pays to have the long game in mind. I teach people to fill up on high volume foods so they don't feel hungry or restricted. That essentially boils down to two things: protein and fibre. These two food groups physically fill us up, helping to keep us fuller for longer, regulate blood sugar levels, control appetite (by releasing the hormone GLP1 in a similar though much less efficient way to weight loss injections like Wegovy and Ozempic) and slow the rate at which food leaves the stomach. That's how they work in terms of weight loss, but protein is also really helpful for mitigating muscle loss that occurs as we age (and muscle helps to burn calories to a small degree). Fibre feeds our gut microbes so it helps with mental health, skin health, hormones, immunity and so many other functions. And we mustn't forget about the importance of plants! THE POWER OF 30 When it comes to protein, plants and fibre, research lands on the magic number 30. 30g of protein at each meal 30g of fibre per day 30 or more different plants a week In my new book, The 30g Plan, I've combined these findings and translated the science into meals that taste good and that people will actually look forward to eating. 30g protein Protein is literally the structural building block - the backbone, if you like - of every cell, muscle, tissue and organ in the body. We need it for pretty much everything, from hormone production and bone health to DNA structure and immunity. About 30g of protein contains enough amino acids to trigger the building of new muscle - something known as muscle protein synthesis. Good sources include: chicken breast (32g per 100g), tuna (25g per 100g), eggs (14g per 100g), cottage cheese (10g per 100g), tofu (15g per 100g), Greek yoghurt (10g per 100g) and kidney beans (7g per 100g). Muscle is particularly important as we age for longevity, but it also has significant metabolic health benefits. It helps regulate blood sugar and plays a role in how many calories we burn, for example. In my clinic, I've found that when clients hit 30g of protein in a meal, they were far less likely to overeat later in the day. They felt full, satisfied and less prone to grazing and snacking, which naturally led to a loss of body fat - up to 4lbs in the first week. 30g fibre Government guidelines say we should all be eating 30g of fibre a day, as part of a balanced diet. But most of us are currently only getting around 17 per cent, which is the recommended intake for a five-year-old. Fibre-rich foods - such as bran flakes (20g per 100g), oats (8g per 100g), peanuts (8g per 100g), wholemeal bread (7g per 100g), figs (7g per 100g) and baked beans (5g per 100g) - tend to be bulky, which helps fill our stomachs up. This triggers our stretch receptors, which sends satiety hormones like GLP-1 (the same as found in Mounjaro, Wegovy and Ozempic) to your brain to say: 'Stop eating, you've had enough.' Fibre also slows the rate at which food leaves the stomach, which keeps us fuller for longer, reduces the need to snack between meals, and helps stabilise blood sugar levels, in turn keeping our mood and energy levels stable. But fibre's impressive CV doesn't end there. It has also been shown to help lower LDL cholesterol and reduce the risk of heart disease, stroke, diabetes, obesity and some cancers. 5 30 plants Forget five-a-day, a better target is to aim for 30 different plants a week, as highlighted by research from the American Gut Project. The study on 10,000 people showed that those with the healthiest (i.e. most diverse) gut microbiomes ate 30-plus plants a week. Plants include fruit and vegetables, but also nuts, seeds, whole grains, herbs and spices. When you consider a bowl of porridge topped with mixed seeds, berries and a sprinkle of cinnamon and nutmeg instantly delivers about eight plant points in a single meal, reaching 30 across the week really isn't as unattainable as it first sounds. And you'll be pleasantly surprised to hear that coffee, dark chocolate, peanut butter and olives all count towards your 30 plants. WHAT ABOUT CALORIES? To work out how many calories you should be eating, multiply your weight in lbs by 11 for the lower end of your intake and 12 for the upper end. For example, an average woman weighing 159lbs (72kg) would eat 1,740 to 1,900 calories per day to lose weight. Having a range makes it much easier to maintain, and it feels a bit more realistic. But remember, you don't need to count calories slavishly in order to lose weight. If you're following The 30g Plan, then I've done that for you. But even when you're not, you could: eat exactly the same as you do now but with smaller portions, make some simple swaps (like buy zero per cent fat Greek yoghurt instead of full-fat, for example), reduce the number of snacks you have, or stop your daily glass of wine with dinner. All of these are alternate ways to reduce your energy intake without slaving over actual calorie content. IS THIS A DIET? In short, no. I want you to adopt this way of eating for life, not just for two weeks. Dieting to lose body fat seems to have fallen out of favour. I can see why as the word has become synonymous with rigid, ultra restrictive 'diets' that are impossible to stick to long-term. This often leads to decades of yo-yo dieting that leaves people feeling miserable. Dieting sustainably though can be key to improving someone's long-term health. We know that carrying too much body fat, particularly around the midsection, is linked with chronic diseases such as type 2 diabetes, heart attacks, stroke and cancer. I'm all for improving health; so as long as fat loss is carried out sensibly and realistically, I think there's a good argument for it. That said, we do need to be mindful of the fact that thinness doesn't equate to health. I very much approach health from a 360-degree angle and talk about the many metrics that we can use to measure it in the book that don't involve weight. What about my favourite foods? Absolutely not! In fact, I encourage clients to keep their favourite foods. Your diet needs to be enjoyable otherwise you won't stick to it for any length of time. The key is making sure that 80 per cent of the time, you're eating nutritionally dense whole foods that fill you up and help you feel good. The remaining 20 per cent can be kept for the important occasions that bring you together with friends and make you feel good: a glass of wine with your mates down the pub, birthday cake with your family, a pizza on a Friday night with your partner. All of these can feasibly fit within a balanced diet. But realistically, if you want to see results and live a long and healthy life, these are occasional indulgences, they are not something you really should be doing every day. LENTIL AND MUSHROOM RAGU Prep time: 15 minutes / Cook time: 30 minutes 2 servings 30g protein 13g fibre 515 calories Ingredients: 1 tbsp olive oil 125g red lentil spaghetti 300g chestnut mushrooms, thinly sliced 1 medium red onion, finely diced 2 garlic cloves, minced 3 medium tomatoes, diced 1 pouch (250g) ready cooked puy lentils 2 tsp powdered vegetable stock or 1 vegetable stock cube Handful of basil leaves, sliced into strips Instructions: Heat 1 tbsp of olive oil in a large frying pan, add the mushrooms, season with salt and pepper, and fry for around 10 minutes until they start to brown and crisp around the edges. Set them aside. Meanwhile, boil water in a medium saucepan and cook the spaghetti according to the packet instructions, making sure you reserve a mugful of the starchy pasta water which you'll need later. Add a few sprays of olive oil to the same frying pan that you cooked the mushrooms in and fry the onions for around 5-10 minutes until they start to soften. Add the garlic and cook for a further minute, then add the tomatoes and cook for 2-3 more minutes. Tip the mushrooms back into the frying pan and add the lentils, the stock and around 200ml of the reserved pasta water. Give everything a good stir and leave to simmer for 5 minutes to allow the ragu mixture to reduce, thicken and become starchy. Heap the pasta into bowls and serve the ragu on top with the strips of basil. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) HARISSA CHICKPEAS WITH PAN-FRIED SALMON Prep time: 15 minutes / Cook time: 30-40 minutes 2 servings 41g protein 12.5g fibre 488 calories Ingredients: 2 salmon fillets, washed and dried with kitchen roll 1 tsp harissa paste 1 medium white onion, finely diced 1 medium carrot, finely diced 1 stick of celery, finely diced 3 garlic cloves, minced 1 can chickpeas, drained and rinsed 400ml vegetable stock 2-3 tsp nutritional yeast or 50g parmesan cheese, grated A small bag of rocket Instructions: Heat a few sprays of oil in a medium non-stick frying pan and saute the onion, carrot, celery and garlic with a good pinch of salt for 5-10 minutes until starting to soften. Tip the chickpeas and vegetable stock in and add the harissa paste and 2 tbsp of nutritional yeast (if using). Stir well to combine. Allow to bubble then turn down the heat and simmer for 15-20 minutes until the liquid starts to thicken. Meanwhile, cook the salmon. Add a few sprays of oil to a small frying pan on a medium heat. Lightly score the skin of the salmon 3-4 times and lay skin=side down in the pan. Cook for 4-5 minutes until crisp and golden then flip over and cook until cooked through and the flesh flakes easily. Turn off the heat. Add in the parmesan (if using) or the final tbsp of nutritional yeast and stir to combine, making a nice, cheesy, fairly thick brothy sauce. Taste and season as needed before serving with your salmon and a generous side of rocket. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) Prep time: 15 minutes / Cook time: 30-40 minutes 9 slices 9g protein 3g fibre 185 calories Ingredients: 200g 0% Greek or soya yoghurt 50g peanut butter 3 tbsp maple syrup 2 tbsp milk of choice 1 tbsp lemon juice 1 tbsp vanilla extract 2 eggs 150g oat flour (simply pulse regular oats in a blender or food processor) 1 tbsp poppy seeds 50g ground almonds 1 tsp baking powder 1 tsp bicarbonate of soda 200g fresh or frozen blueberries Instructions: Preheat the oven to 180C (160C fan). Mix the yoghurt, peanut butter, maple syrup, eggs, milk, lemon juice and vanilla in a large bowl. Add the ground oats, ground almonds, baking powder, bicarbonate of soda and combine to make a batter. After folding in the blueberries, spoon the mixture into a loaf tin lined with baking paper. Bake uncovered for 15 minutes, then cover with foil or baking paper and bake for another 30-40 minutes. Allow to cool before slicing. Service with a big dollop of yoghurt and some extra berries. Extracted from The 30g Plan by Emma Bardwell (Vermilion, £16.99) The 30g Plan by Emma Bardwell (Vermilion, £16.99) is out now.
