4 week Diet Plan

When you want to lose weight do you like to follow a diet plan?

For most of us, following a healthy food plan and being told what to eat saves us the trouble of counting calories, syns or points depending on what diet you have tried in the past. Following a prescribed diet can give you a variety of meals without taking up too much precious time to plan your daily meals.

At this point it is worth mentioning that your body needs a variety of macronutrients, micronutrients and minerals to keep you healthy.

SmallerKnickers suggest 4 weeks of healthy, tempting dishes and nutritional snacks that will fill you up. Our food plan will help you lose weight and you don’t even have to worry about counting calories!

But its not just calorie counting, we like to educate you about food rather than just tell you what to eat –or not to eat as the case may be. On that basis, below is some information about our food plan.

To get your diet plan click HERE

Start the day the right way

Always make sure you find time to eat breakfast to kick-start your metabolism. After a nights sleep your brain needs glucose to work efficiently as your blood sugar levels will be low. It’s advisable to choose complex carbohydrates such as toast or cereal.

Eating at regular intervals is the best way to keep your blood sugar levels stable. When your blood sugar levels drop you will notice that concentration may be difficult.

Some food facts

Eggs are an excellent source of protein. They are rich in choline and lecithin, which help the chemicals in the brain important for memory.

Omega-3 fats are found in oily fish, nuts and seeds.

Your 5 a-day fruit and vegetable should always be part of your daily diet. They are rich in minerals helping you to stay healthy.

Wholegrain food including pasta and bread help to balance sugar levels and provide fuel for the brain.

Iron-rich foods help to oxygenate the red blood cells.

Dark chocolate contains phytochemicals, which may improve the blood supply to the brain.

Some drink facts

Water keeps your body hydrated and helps concentration levels.

Caffeine, in moderation, may help keep you alert and help with decision making.

Red wine, in moderation, may help slow cognitive age-related decline.

Let’s get started ………

Each day of our food plan is approximately 1,225 calories:

300 calories for breakfast

350 calories for lunch

450 calories for dinner

125 calories for snack

You may swap some of the foods in our plan if you wish but remember to make sure the calorie value is about the same and you eat a variety of food. Eating the same food every day/week may prevent you from losing weight. Your body benefits from variety!

SmallerKnickers is behind you every step of the way, so as you start your own success story we are looking forward to hearing about your achievements!