ARTICLE - Declutter your diet!
Written by Jim Tsouris July 2010

For a fantastic bikini body in no time, simply make a few diet tweaks…

It’s a concept that most are familiar with when it comes to our homes, wardrobes and even make-up bags - the annual clear up of what we don’t need. So what if we applied this approach to our diets, too?
Many people who want to lose weight or slim down have good core food plans. They may have a healthy porridge for breakfast, a salad for lunch and plenty of veggies for dinner, and they may work out regularly. So, how come they’re a size bigger than they want to be? The reason could be all the other stuff they’re adding in around the edges, without even noticing: the on-the-way-to-work latte, the mid-morning packet of crisps, the afternoon-dip cereal bar or the Friday-night takeaway.
So, instead of going on yet another new diet, why not declutter your current one? You could be surprised by how much ‘bad’ stuff has crept in without you noticing. Eliminate it and you could be one step closer to the beach body you really want.

HOW TO DECLUTTER YOUR DIET

1. Keep a food diary. Fill in everything you eat and drink over a three-day period, making sure that at least one of these days is a weekend day.
2. Analyse the data. Work out where those extra calories are coming from and look for psychological and emotional triggers.
3. Find alternatives. Substitute healthier options for the calorie-laden foods you’re drawn to.

TOP 10 DIET DESTROYERS

1. HIGH-CAL COFFEES
On your way to work, it can be tempting to pick up a coffee to have at your desk. But this could be adding some serious extra calories to your diet. If you can’t live without your morning coffee, either choose wisely or make one in the workplace yourself.
Swap this:
Starbucks Frappuccino (331 cals)
For this:
Caffé Nero Cappuccino (skimmed milk) (76 cals)

2. BREAKFAST CEREALS
A wholegrain cereal can be a good, low-GI way to start the day, as they’re filling and tend to be low in fat. However, some cereals - especially mueslis and instant porridges – can be surprisingly calorific.
Swap this:
70g Jordan’s Country Crisp (284 cals)
For this:
2 x Weetabix (142 cals)

3. MORNING MUFFIN
Muffins can be a tempting treat mid-morning to curb hunger, but even though they don’t have icing, don’t forget they’re still a type of cake and therefore wont help if you’re trying to slim down! If you are genuinely hungry mid-morning, try building a healthy snack into your daily routine so you’re less likely to be tempted to splurge on the office morning-coffee run.
Swap this:
Blueberry muffin (250 cals)
For this:
2 x Jaffa Cakes (92 cals)

4. DIPS
Snacking on raw vegetables is a great way to help you get your five-a-day, but you can swiftly wipe away those brownie points if you eat them with high-fat dips. Houmous has a reputation as a fantastically healthy food, but, while chickpeas are good in many ways (they’re helpful for fibre and hormone balance for example), shop-bought houmous can be loaded with fat, so be sure to opt for low-fat options instead.
Swap this:
Houmous (369 cals p/100g)
For this:
Guacamole dip (140 cals p/100g)

5. FLAPJACKS AND CEREAL BARS
Cereal bars are marketed as healthy because they contain whole grains, but they often contain a lot of sugar too. And even though flapjacks are jam-packed with good-for-you oats, they’re also full of butter/oil, sugar and syrup, which make them very high in calories.
Swap this:
Marks & Spencer Flapjack Mini Bites (210 cals)
For this:
Go Ahead Cereal Bar (almond, raisin and cranberry) 35g (117 cals)

6. PASTA SALADS
Scan the shelves of any lunch section in the supermarket and the salad section will be dominated by dishes that are actually 70 per cent pasta, making them high in calories.
Swap this:
Tesco Tuna Layered Salad 350g (550 cals)
For this:
Pret A Manger No Bread Crayfish and Avocado Salad (182 cals)

7. NUTS
Nuts are really good for you – not only are they high in fibre and beneficial omega-6 fats, but they can also be a good source of trace minerals such as selenium. However, they are also very calorific!
Swap this:
50g unsalted peanuts (311 cals)
For this:
50g unsalted popcorn (200 cals)

8. DRIED FRUIT
Raisins, sultanas and prunes are full of fibre and iron, but they’re also packed full of fruit sugar. Many manufacturers also coat dried fruit with vegetable oil, so that it doesn’t all clump together.
Swap this:
50g of sweetened dried cranberries (170 cals)
For this:
100g fresh blueberries (60 cals)

9. TAKEAWAYS
When we cook at home, many of us avoid adding lots of cream and butter, but chefs aren’t so careful. They may add all sorts of high-calorie ingredients, which is why just one takeaway a week can destroy all that hard work the rest of the week.
Swap this:
Chicken korma and pilau rice (1,100 cals)
For this:
Chicken tikka with half a naan (380 cals)

10. ALCOHOL
Many people have a blind spot when it comes to drinking and don’t think about the extra calories it may rack up. This is not to say you can’t drink and still look great at the beach this summer, just choose wisely.
Swap this:
Pint of strong lager (up to 300 cals)
For this:
Double vodka and slimline mixer (120 cals)