We can provide the patterns for a healthy, rich and fun diet.

Going on a diet is boring, especially if it puts a limit on food that you like and if you eat the same thing every day. Your ideal weight does not always coincide with your dream weight. If you are aware of the weight that makes you feel good, you should be able to maintain it without having just lettuce and water for the rest of your life. Rather than going on a diet for a few weeks, your ideal weight can be achieved by altering your relationship with food and food habits in general.

What is the most important thing?

1. To eat five times a day. If you eat more often, your metabolism accelerates and you burn more calories. In addition, when you have something mid-morning or mid-afternoon, you are not as hungry for your lunch or supper and as a result you will not eat so much and so quickly.
2. Eat slowly. Your brain takes ten minutes to realise that you have eaten enough. If you eat slowly, you have this sensation before you are full.
3. Drink two litres of water a day, in other words, eight glasses. Spread them out over the day and try to have one before each meal.
4. Have five servings of fruit and vegetables every day. Have fruit for breakfast, lunch and your afternoon snack. That makes three. Have vegetables for lunch and supper, raw or cooked, and that makes five.
5. Be careful with your servings. There’s no need to take everything on a dessert plate.  If you fill the plate to the brim or have a second helping, you can make up for it by having less of the second course, or by going straight to dessert.

Preferably skimmed dairy products. And if you have cheese, it’s better if it’s fresh. If you are really fond of cured cheese, only have it now and again.

6. Preferably wholegrain cereals. Wholegrain bread, cereals, pasta or rice have fibre, which is fundamental for bowel transit and to prevent bloating.
7. Avoid alcohol. Have a glass of wine with your food and leave the liqueurs for special occasions. Alcohol affords calories but no nutrients.
8. Put variety into your dishes. Vegetables can be cooked, grilled, made into a purée or served as a cream soup. Meat: grilled, roasted or stewed. Fish: baked, grilled or marinated. Fruit: baked, raw or in a salad. There are hundreds of recipes for pasta and rice. By changing the garnish and appearance, each plate can look new and appetising.
9. Careful with sauces. Lighten them by using yoghourt instead of cream, and take it easy with the quantity.
10. Avoid convenience food, confectionery, and shop-bought pastries. If you eat them now and again, you can make up for it at the following meal.
11. Give yourself a treat once a week. That way you won’t be anxious to eat something not so healthy. Remember: there are no “bad foods”. It all depends on quantity, frequency and the trimmings.