There are so many fad diets out there. The promise of instant weight loss has been around for decades. Depending on what you read and who you believe, the next solution to weight loss could be low carbs, low fat, no dairy, no sugar, fruit only- the list goes on and on.
Some of these diets may work, but what happens once you achieve your goal? Do you go back to eating how you were before? Does the weight just come back on (and often with interest)? Well, here at the 12WBT we have the latest “diet” for you, but there is a twist… it’s not a diet, and that’s why it works! That’s right. WE are not cutting out any foods or food groups. You can still eat grainy bread, wholemeal pasta, fruit, low fat dairy and even on occasion have a slice of birthday cake or a glass of wine!
The 12WBT Nutrition Plans are based on the Australian Dietary Guidelines as well as recommendations developed by the Australian Heart Foundation, Diabetes Australia and other expert health associations. Following our Nutrition Plans, you will still be eating bread and pasta and even on occasion a piece of chocolate.
An easy way to image a healthy plate is to divide it up into;
- 25% lean protein. As a hint, a serve of protein is about the same size as the palm of your hand and the thickness of you pinkie finger
- 25% low GI carbohydrates. Think sweet potato, grainy bread, wholemeal pasta etc
- The remaining 50% of your plate should be salad or non-starchy vegetables.
When considering a food plan, ensure that no food groups are being removed and that you are not expected to take a host of potions as this indicates that you are just buying a fad, which won’t get you any smaller in the long run!
If you are interested in finding out more about the nutrition side of the 12WBT check out www.12wbt.com/nutrition
I believe that avoiding highly processed foods would be the first step to help lose weight. They will taste very good, but processed foods have got very little vitamins and minerals, making you try to eat more to have enough power to get with the day. When you are constantly ingesting these foods, transitioning to grain and other complex carbohydrates will help you have more vigor while taking in less. Good blog post.
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Hi there, I am interested to hear your thoughts on the sugar content of ‘low fat’ dairy products such as yoghurt. It seems alot of food labelled low fat, is filled with sugar (so it tastes good). Also, are low fat diary products really a good source of protein?
Look for low fat dairy with no added sugars – they do exist! Sugar naturally occurs in milk and also in fruit, so expect there to be some sugars in a product based on milk and fruit. If there is sugars added, then these are the ones to avoid. Think of it like if you had say a jar that contains 100 jelly beans. Say I replaced all the black jelly beans in the jar so that I still had 100 in there but just no black. The amount of the green, yellow, red, white, pink, orange and blue ones have all increased because I removed the black ones. Now apply this to yoghurt. If you remove the fat, there is a natural increase in the “amount” of protein, sugar etc to make up 100g of yoghurt. Finally low fat dairy is a good source (not an excellent source) of protein. There are better vegetarian protein sources such as lentils, chickpeas & tofu but low fat dairy is certainly a good source. Hope this helps!
Im doing 12wbt this round and Im enjoying the food so much. It is completely do-able food for life not just a fad diet that once you have have lost the weight you can’t maintain the diet because it was so restrictive
This is exactly what a dietian recommends
Would this program be suitable for someone in their late 50s over weight out of condition and have bad knees (god i sound bad)