A 1400 calorie healthy weight loss plan for women and a 1900 calorie plan for men, with healthier choices but absolute freedom, and an invitation to exercise to boost weight loss. This is what the NHS diet promotes, developed in association with the British Dietetic Association and disseminated by the English NHS site, the first health site in Great Britain.
Twelve weeks of healthy diet that allows you to lose half a kilo to a kilo per week. This means losing 8 to 12 pounds in 12 weeks, the equivalent of less than three months.
On Dcomedieta I have translated the plan for you.
THE NHS DIET TO LOSE HEALTHY. DIET SCHEME
As I said the diet is 1400 calories for women and 1900 for men. Before starting it is recommended to compare the calories of the diet with those we need to lose weight, which must correspond to at least 500 calories less than our daily caloric requirement, which you can find out here.
- For women, the NHS diet provides 280 calories for breakfast, 280 calories for snacks and drinks, 420 calories for both lunch and dinner.
- For men, 380 calories for breakfast, 380 calories for snacks and drinks, and 570 calories for both lunch and dinner.
- It is necessary to do 150 minutes a week of daily physical activity including running, exercises, dancing, swimming or tennis and walking and two weekly activity sessions to reinvigorate muscle mass: bodyweight exercises or with weights.
- At the end of each week, we recommend that you reward yourself with one of the following things: a trip to the cinema, a fragrant and relaxing bath, a new CD, a piece of clothing, a massage, a new haircut.
THE NHS DIET TO LOSE HEALTHY: THE MENU
Breakfast for women.
Sugar-free coffee or tea. Two weetabixes or a fitness cereal bar + 200ml semi-skimmed milk + 7 almonds. Or: 30 grams of breakfast cereals with no added sugar + 125 grams of Vitasnella yogurt + 100 grams of banana or 150 grams of seasonal fruit. Or a large egg + 35 grams of toast or 3 wholemeal rusks + 3 level teaspoons of jam.
Breakfast for men.
Sugar-free coffee or tea. 40 grams of oat flakes or breakfast cereals with no added sugar + 200 ml of semi-skimmed milk + 30 grams of dehydrated fruit including prunes, raisins, dried apricots or dates or 12 almonds. Or a large egg, two 25-gram slices of toast, two teaspoons of leveled jam and 10 grams of butter.