Modern and working girls have no time to cook every day. We will give some simple steps of a diet which when followed you will lose up to 8 pounds without cooking every day. So the question to you ladies is: Do you want to lose weight but long hours at work are your worst enemy? ‘’Diet at the office can become a reality if you start putting your diet program in the Tupperware perspective’’, says the Clinical Dietician and Nutritionist Georgia Kapolei. She goes on step further by giving us all the 5 steps to a successful weight loss diet.
The five steps to a successful weight loss diet are the following.
STEP 1 – The first step starts from the supermarket. Visit the supermarket once a week and shop all the groceries you would need for all the days which will follow. Make a list of what you need so you do not forget something, but also to avoid unnecessary purchases. Your purchases should be targeted and specific.
The list should include:
- Fruits / Vegetables
- Milk / yogurt / cheese low in fat
- Turkey – sausage with olive oil
- Juice
- Olives
- Eggs
- Chicken / fish / beef (frozen)
- Corn / peas
- Bread / wholemeal toast or rye or multigrain
- Unsalted nuts
- Cream crackers rye
- Cereals / bars wholemeal
- Whole wheat pasta
- Paddy / brown rice
- Legumes
- Potatoes
- Honey / jam / tahini
- Soft margarine
STEP 2 – A good diet starts with a good breakfast! If you do not have time to sit down and have your breakfast properly, take the follow with you for the road on your way to work: wholemeal cereal bars and juice or low-fat milk. If you do not have anything at all to take to work opt for a toast (rye bread, skim fat cheese, boiled turkey) or the traditional and unforgettable bun or bagel.
STEP 3 – Wrap It Up! Cooking is not difficult: Cook 1-2 times a week (preferably weekend) and consume it during the week eating 2 times within the same food. As soon as you prepare the food classify them and put them in Tupperware containers. Keep them refrigerated and each day take one container to work.
A good solution for those who do not find time to cook is to buy cooked food from the supermarket, for instance a whole grilled chicken which can be maintained for 2-3 days.
STEP 4 – Delivery food can be fast and healthy! If you’re at work and you have not prepared food at home, make your order from a good restaurant you know the quality of ingredient! Prefer something from the following list:
- Two skewers of chicken & Greek salad & one pitta bread
- Chef salad or tuna salad or Caesar’s salad with Cretan tacos
- Lebanese pitta bread with cheese, turkey and vegetables
- Spaghetti with tomato sauce & cheese
- Risotto with vegetables & mushrooms
- Burgers or roast chicken or turkey or steak & salad
- Omelette with vegetables
STEP 5 – The result of the weighing scale depends not only on what we eat but form what you drink as well. According to research published in the Journal of Clinical Endocrinology and Metabolism (2003), the consumption of 500ml of water may increase metabolism by 30%. So make sure that you consume daily at least 8-10 glasses of fluids (water, juices, tea, coffee, milk).
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When you start the diet at the office do not forget the following tips:
- Have small and frequent meals: Under no circumstances you should remain hungry for a period of over 3 hours.
- Start your day with a good and healthy breakfast like Greek Yogurt with nuts and fruits
- Avoid crisps, sweets, fast foods. They are fattening and are against your diet.
- If there is no possibility to take for lunch cooked food from home or a good restaurant, then the ready meals that you would choose should be low in fat and rich in fiber such as various sandwiches with rye bread, vegetables and tuna or chicken or cheese and turkey, salads with cheese, beans or pasta and fat-free mayonnaise and sauces with a little oil (preferably olive oil).
- For more energy, do not forget to consume fresh juices from fruits and vegetables and plenty of water (1.5-2 liters per day).
It should be emphasized that if you are to succeed with this simple diet or with any diet you need to set short and achievable goals. A weight loss diet should be balanced and should result to a slow and gradual loss of weight so that our body would have the opportunity to adapt and accept the change.