When Josie Gibson revealed her stunning 6 stone weight loss to Closer in a gorgeous shoot, we were inundated with requests for how she did it!
So we asked Josie to share with us the details of her new eating regime so that you can follow along at home.
Your diet should:
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Contain protein-rich foods like skinless chicken, fish, eggs, nuts, and soya products. There’s good evidence that a high protein diet can help to keep you fuller for longer so it’s important to eat these foods regularly.
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Be low in fat, especially saturates (animal fats that are linked with heart disease). This still includes heart-healthy unsaturated fats such as those found inoil-rich fish, olive oil, nuts and seeds.
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Contain foods with a low/medium glycaemic index (GI), like pulses, oats, fruit, veg and sweet potatoes. Foods with a low GI value keep blood sugar levels steady, so you don’t get the constant munchies.
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Be packed with fruit and vegetables. These foods are low in fat and calories but high in fibre, vitamins and minerals. Health experts recommend eating five servings of different fruit and veg each day.
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Contain calcium-rich foods like fortified soya products, oil-rich fish, nuts, seeds, pulses and green leafy veg.
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Contain iron-rich foods like oil-rich fish, eggs, pulses, green leafy veg and a small amount of red meat.
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Provide around 1,350 calories each day. This helped Josie lose around 2lb a week.
Here’s what to do to slim down like Josie…
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Choose one breakfast, one lunch, one dinner and one snack each day but vary your choices to make sure you get all the nutrients you need to stay healthy.
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As well as your meals and snacks, have 300ml skimmed milk or 2 small pots of fat-free yogurt or every day. Josie substitutes regular dairy products for soya products. If you want to do this, make sure you choose soya products that are fortified with calcium, important for keepingbones strong and healthy.
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If you can’t be bothered to cook or need to grab a meal or snack on the move, choose something with a similar calorie count such as a sandwich, salad or ready meal (look at the label on the packaging to identify the calorie content).
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The menus are devised for one person. For two servings, double the quantities recommended.
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All tablespoon and teaspoon measurements should be level where 1tbsp = 15ml and1tsp = 5ml.
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You don’t have to eat all of the food recommended for each meal in one sitting. For example, you could save a piece of fruit for later in the day.
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Fill up on veggies – you can eat most in unlimited amounts except for higher-calorie potatoes, parsnips, peas, sweetcorn, baked beans and other pulses. Toss mixed salad with a little fat-free dressing or balsamic vinegar.
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Eat five different fruit and veg each day to boost your intake of fibre, vitamins and minerals.
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Drink plenty of water – have at least eight glasses a day.
A serving is equivalent to
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1 piece of fruit eg apple, banana, pear or orange
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2 small fruits eg plums, satsumas or kiwi fruit
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1/2 grapefruit or avocado or 1 large slice of melon or fresh pineapple
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3 heaped tablespoons of vegetables, beans or pulses
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3 heaped tablespoons of fruit salad or 1 cup of grapes, cherries or berries
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1 heaped tablespoon of raisins or sultanas or 3 dried apricots
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1 dessert bowl of salad
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1 small glass (150ml) of pure fruit juice