As last year, I knew that there wasn't much wrong with my diet, and I was pretty energetic. I had three children, a 5 year old and 2 teenagers and an Irish Setter and I was always busy. I didn't take extra exercise - I used to walk my son to school and run home again and the same in reverse in the afternoon and I played tennis and walked a fair bit but that was about it. So I thought it all had to be done with a change in diet. And this was it...
Breakfast - 2 slices dry wholemeal toast and a cup of black coffee
Mid-morning - 1 piece of fruit
Lunch - A salad sandwich, comprising two slices of dry bread with any amount of lettuce, tomatoes and cucumber and a small tub of plain yoghurt
Tea (this was the daily indulgence) - a cup of black tea and 2 Rich Tea biscuits
Dinner - mostly vegetables. For example, I might do a stir-fry with loads of vegetables and a small amount of meat. I'd give all but one sliver of meat to the family. I would have a small potato or helping of noodles or rice.
That was it. And I reckoned on eating that at least 4 days a week. That, I'd count as a weight-loss day. Any addition, such as Sunday lunch with a roast potato, or a Saturday night glass of wine - that is, a single addition, was a neutral day. Anything more at all, such as a small steak or anything containing sugar made it a weight-gain day. The weight-loss days had to outnumber the others, that is, I followed that for at least 4 days a week and the neutral days had to equal or exceed the weight-gain days. So, 4-2-1 or 5-1-1.
I never touched cheese, chocolate, had no more than two small glasses of wine a week, and never cheated. I wanted to lose 12 lbs on top of the 5 I'd lost in a weekend (which i didn't regain).
I wonder how long you think I took to lose 12 lbs on this regime?