Eat more, weigh less! The snack-all-day diet

Forget diet hunger. Nutritionist Fiona Kirk has devised an eating plan that allows you to snack all day and still lose up to 3lb in five days

 

The hours between breakfast and lunch can really drag when you're trying to ignore a hungry tum. But throw some stress or boredom into the mix and the chances are you'll have binged on carb-loaded or sugary snacks by lunchtime.

 

There is some good news, however. Studies have shown that eating frequent small meals and snacks - as long as they're healthy - can have a positive effect on weight loss and energy levels. This is because it allows your digestive system to process nutrients from your food more efficiently, helping to regulate blood sugar, which maintains your energy levels. Allowing long gaps between meals can cause blood sugar levels to drop, resulting in fatigue and mood swings and having you reaching for the biscuit tin. Research also shows that measurements of fatty acids in the blood remain more stable when you eat little and often.

 

So we asked nutritionist Fiona Kirk to create a diet where you can nibble during the day and still lose weight. She explains, "The foods I have included in the snack-all-day plan provide a good balance of wholegrains and lean protein to help keep you firing on all cylinders and encourage your body to use fat stores for energy (rather than taking fuel from carbohydrates as an energy source), which consequently aids weight loss. The plan also contains plenty of essential fats, such as flaxseed oil, which are fabulous energy givers, as well as being vital for your brain health and immune system and helping to maintain healthy skin, hair and nails."

 

The eating plan is designed so that your energy levels are optimal throughout the day, but fall off in the evening when your body begins to prepare for sleep. It does this by excluding wholegrains and fibre-rich pulses after dinner. As well as allowing you to eat every few hours, this plan will also give you three proper meals a day. Make a note of when your energy levels plunge, then time your main meals accordingly. The primary aim of this plan is to help you overcome the urge to indulge in ‘naughty' foods. It does this by ensuring that you're getting all the elements of a healthy, well-balanced, nutrient-rich diet, which will thereby counteract cravings for sugary or fatty treats.

 

Eating plan boosters

Stay hydrated: This will help your cells make the best use of nutrients. Have a glass of water, a fruit/herbal tea or fruit juice diluted with water every hour.

 

Flaxseeds and flaxseed oil are a good source of omega-3 essential fatty acids and can help increase your metabolic rate. Grind the seeds and sprinkle on soups or salads or drizzle the oil over at the end of cooking. Aim for a couple of tablespoons per day.

 

Spices such as cinnamon and chilli can help speed up your metabolism and aid fat-burning.

 

Fresh herbs are packed with nutrients, are virtually calorie-free, contain antioxidants and are a good source of other vitamins.

 

Vegetables: You can enjoy unlimited amounts of green beans, asparagus, broccoli, mushrooms, peppers and celery without falling off the calorie bandwagon. Eat them raw, steamed or grilled.

 

A little exercise first thing in the morning: A brisk walk, a swim or running up and down stairs for 10 minutes can boost your metabolism and help burn fat for up to eight hours afterwards.

 

 

Click here for the snack-all-day five day eating plan

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