Alcohol

To maximum results, during the 6-week challenge ideally avoid alcohol altogether. However if you do decide to have a drink, calories will need to be removed from your day to compensate. 

• • An average glass (175ml) of (not sweet) 12% wine = 133Kcal
  • Pint of 5% strength beer = 239Kcal
  • Double measure of gin (50ml) = 95Kcal
  • For more info on average number of calories in alcohol, check out: www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/

Dairy

To maximum results, during the 6-week challenge consider avoiding dairy altogether.  However if you cannot bear to drink tea or coffee without (see below), try to keep to the absolute minimum, because: 

• • Dairy can be a very common cause of inflammation, often due to the presence of A1 casein
  • For many the lactose in cow’s milk can be difficult to digest, which can display symptoms such as nausea, cramps, gas, bloating, and diarrhea

Coffee/Tea

• • Have two coffees/teas per day, preferably black. However let's not be obsessive here. If you really like a dash of milk in your tea or coffee then, by all means, include it. However, do not let this then creep up to 3 coffees and 3 teas, all with milk.
  • If you do end up having a cappuccino or latte etc, then this needs to be as part of your overall calorie intake.
  • Switch to decaf options after 12-noon to ensure you have the best change of a good nights sleep.

Eating out

To maximum results, during the 6-week challenge ideally you want to avoid eating out... BUT if you do, the following guidelines are to empower you to make positive choices to avoid sabotaging your goals 🙂

• • Decide ahead of time what sorts of things you will look for on the menu and what questions and requests you may want to make to the staff.
  • Build your meal around the protein first. So choose a steak, a piece of fish, poultry, or something similar. Ideally we want to select a meal where we know what has gone into making it.
  • Beware of sauces/dressings that will add calories in the form of sugar and/or fat. The best strategy is to ask for the sauce or the dressing on the side. If you are happy with sauce/dressing you choice to add what you want and know how much you are having.
  • Ask for veggies to be made without butter or oil - once again so you know how much goes into your food.
  • If it is a non-carb meal, then simply ask the waiter to replace the carb (e.g. rice or fries) with extra veggies.
  • If it is one of your carb meals then do not opt for carb sources with other ingredients added such as chips of sticky rice.