ROB HOBSON’S FOUR-WEEK DIET PLAN WILL HELP YOU KICK YOUR SUGAR HABIT AND DROP THE POUNDS
It’s a fact that almost all of us eat too much sugar in our diet, with most adults going way beyond the recommended six teaspoons per day. This figure refers to added sugars though – including all sweeteners (even honey), and also fruit juice since it’s often added to foods to make them sweeter. It doesn’t include sugars which naturally occur in milk, vegetables and whole fruit (although somewhat confusingly, these are included in the “total sugars” figure on food labels). An unhealthy diet containing too much added sugar can lead to weight gain and contribute to high cholesterol which is a risk factor for heart disease.
Cutting out sugar completely is probably not a reality for most people, and not necessary, as a little of it is fine as part of a balanced diet. This plan has removed the most obvious sources of sugar and has used foods like dried fruit to add sweetness. If you are using any shop bought products, such as sauces, then make sure you check the labels and choose the ones with the lowest amount of added sugar. At first, you might notice the change in flavours from less sugar – especially if you’re used to eating quite a lot of it – but it doesn’t take long for your taste buds to adapt.
Week 1 & 3
MONDAY
Breakfast
150g low fat Greek yoghurt with 2 tbsp sugar-free granola.
Lunch
Add to a bowl 125g of ready-to-eat quinoa, ¼ of a cucumber (diced), ½ an avocado (diced), ½ a small yellow pepper (diced), 1 small handful of frozen peas (thawed), 1 small handful of baby spinach leaves, mint and coriander (chopped). In a separate small bowl, combine 2 tsp of light tahini, 2 tsp sweet miso, 2 tsp lemon juice, 2 tsp sesame oil, 1-2 tbsp hot water, 1 tsp grated ginger and whisk well. Dress the salad and serve.
Dinner
Make a paste by blitzing 2 spring onions, 1 garlic clove, ½ a lemongrass stalk, 1 lime leaf, ½ a red chilli, 1 tsp soy sauce, 2cm piece of ginger (peeled) and 2 tsp groundnut oil in a food processor. Place the paste in a saucepan and heat for 2 minutes. Add 200ml of coconut milk, ½ a 400g can of chickpeas (drained), 1 handful of frozen soya beans, ½ a small red pepper (sliced) and 1 small handful of mange tout, then cook for 10 minutes until the vegetables are tender (cook less for more crunchy veggies). Serve in a bowl with chopped coriander.
Snack
1 small handful of cashews.
TUESDAY
