Drop a Size Calorie and Carb Counter
By Joanna Hall
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About this ebook
The perfect companion to the 5:2 Diet.
ITV’s popular diet and fitness presenter Joanna Hall presents the perfect accompaniment to fasting programmes. This easy-to-use handy guide tells you the exact calorie, carbohydrate, protein, saturated fat, fibre, sugar and salt content of the foods you eat, helping you to lose weight and keep it off.
Building on her bestselling titles Drop a Size in Two Weeks Flat and Drop a Size for Life Joanna Hall offers a handy reference guide to counting the calorie, carb, protein, saturated fat, sugar, salt and fibre value of the foods you eat.
Divided into simple food sections, both branded and generic, this practical, easy-to-use guide includes:
• take-away foods and eating out
• ready-made meals, including brand names such as Sainsbury’s, Waitrose, Asda, Safeway, Tesco and Marks and Spencer
• snacks
• drinks
Broken down into food categories it is designed to use as you shop, aisle by aisle – with all the information you need to calculate your meals for fasting days.
Joanna Hall
Joanna Hall is one of the UK’s leading Diet and Fitness experts. Her unique philosophy is based on enhancing health, shape and well being within the demands of daily life. Joanna’s expertise is widely sought by journalists. For 3 years she was ITV’s This Morning’s fitness presenter. With extensive academic and practical experience, Joanna Hall is a respected figure and has been sought by a number of celebrity clients including singer Dido and Richard Branson.
Read more from Joanna Hall
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Drop a Size Calorie and Carb Counter - Joanna Hall
CARB CURFEW - HOW IT CAME ABOUT
As a weight management specialist, my studies and expertise led me to work with individuals and organizations in the United States, Australia and in the UK. During my travels, I became increasingly aware that many people out there were putting a lot of effort into reaching their weight loss goals, but their hard work appeared to be going un-rewarded. The scales were not moving in the right direction, their clothes were not feeling looser and their energy levels were not as high as they should be – but most galling of all, they were experiencing all of this while putting their real lives on hold! Yes, they were following recognized dietary advice to cut fat intake as a means of reducing overall calorie intake, and they were taking some physical exercise, but instead of feeling trimmer, lighter and full of energy, they didn't seem to be reaping the benefits.
What I began to realize, as I researched my Master's degree in sports science, was that following a low-fat diet wasn't the sole solution to weight loss. Yes, sticking to a low fat intake is still sensible dietary advice – one gram of fat alone provides 9 calories (the equivalent of nearly 45 calories per teaspoon) – but my studies have shown that for successful weight loss, you need to address your total calorie intake plus the proportion of carbohydrates and protein you are eating. Reducing fat alone won't work. What's more, my research revealed that people who were cutting the amount of fat in their diets were compensating for the ‘loss’ by filling up on ‘non’ or ‘low-fat’ starchy carbohydrates such as bread, pasta, rice, potatoes and cereal. This meant, quite simply, that while their fat intake was going down, their overall calorie intake was going up. A recent study from the centre for disease control and prevention reported a 22 per cent jump in the calories we consumed between 1971 and 2000. This increase in calories was directly attributed to increased carbohydrate intake despite a reduction in the percentage of fat we consumed over the same period. It seems people are eating more ‘non-fat’ starches under the misapprehension that because these starches contained little or no fat this automatically translates into little or no calories! This is what motivated me to develop the Carb Curfew – a tool that can help people achieve successful weight loss and healthy nutrition. The Carb Curfew Plan helps you redress your nutritional and calorie balance without having to count every calorie, or put your life on hold.
So what is the Carb Curfew?
The Carb Curfew means no bread, pasta, rice, potatoes or cereal after 5 p.m. As a result, your evening meal now becomes based around lean meat, fish, pulses, vegetables, fruit, low-fat dairy products and essential fats. It is not about cutting out all starchy carbs, as starch provides a valuable source of muscle fuel for our bodies. Instead, to ensure you get the right balance of nutrients at the right time, I recommend you eat some starchy wholegrain carbs at breakfast (try porridge with semi-skimmed milk and a piece of fruit, or boiled egg and wholemeal toast), lunch (for example, a small jacket potato with tuna or an open chicken sandwich) and in your mid-afternoon snack if you wish, but avoid them after 5 p.m.
WHAT ARE THE BENEFITS OF FOLLOWING THE CARB