Oh diets are going to be going crazy right now as people are in the rebound of having eaten so much and really feel like they’ve let go over the festive period.

(Mince pies are what does it for me!)

Now this is the usual course of action that most people go through. Overindulgence is then followed by an extended period of SEVERE restriction in order to try and “make up” for all that’s been eaten over the preceding days or weeks.

A true feast and famine cycle.

That really does nothing for you except send yo-yo-ing up and down and all over the place – I’m sure you’ve had at least some experience of this and when you’re honest with yourself you’ll admit that it’s not a system that’s working for you.

If you’ve got kids you’ll resonate with this, the minute you tell them that they’re not allowed to have or do something they want it more than ever – even if they didn’t really want it in the first place.

This is the same thing that happens with most diets out there.

You’re restricted.

You’re told there’s a massive list that you need to cut out, that you need to weigh out and that you need to analyse to get what you want.

Now we’re not saying that your diet won’t need to change, because most of us need to give it an overhaul in some degree.


Just cutting out all that you’re ‘not supposed’ to eat is a recipe for disaster because it makes you want it more, the self control will last a while but unless you’re a pro athlete or someone who’s competing then 99% of the time it won’t last.

It’s just not that big of a thing in day to day life. It’s like calorie counting and scanning, yes it works but it’s a pain in the ass and 95% of people don’t need to suffer it to get the results they want – again, unless you’re a pro athlete or competing.

So we’re going to take a different approach here;

Instead of starting off by telling you what to take away from your diet we’re going to get you to ADD things.

That approach alone can make it more manageable long term and can actually benefit you more and quicker than being overly restrictive (you don’t need to make up for the food you’ve eaten already, just make some better choices moving forward)

So what are we going to get you to add?


Yes every kids favourite part of the meal, and plenty of adults as well 😉

So why all the fuss about veggies anyway? Your Gran always told you to eat them up but why, what do they do for you?

A quick round up of some of the benefits;

● They help to regulate alkaline in the body which helps with preserving bone mass and muscle tissue (both very important for life in general)
● They’re high in antioxidants, vitamins, minerals, fibre & phytonutrients (all the little things that are vital for your body being healthy and fighting off some of the diseases that plague us)
● They contain water to help keep you hydrated (discussed last week)
● They’re low calorie dense – meaning you can eat a lot of them without overeating, which will lead to you being and feeling full for longer and helping to manage body weight.

So that’s all well and good but how to add them?

Just Starting

So this is going to be nothing earth shattering, you’ll have heard it all before. Eating your 5 servings of veg a day.

We’re not talking your cans of baked beans and other randomness that officially ‘counts’.

Here we’re talking green veggies, so kale, spinach, broccoli, asparagus, sprouts etc.

1 serving is a fist sized amount of said vegetable.

This can take a little planning to get going the first few times but is worth putting the time into the planning of making sure you have enough in the fridge.

1-10 scale, how confident are you that you’ve got this? Let us know!

There’s a link at the bottom of this post to an infographic to help give you ideas on what to eat and how to make them interesting (we’re good to you aren’t we 😉 )

Stepping Up

Ok so here you’re consistent with your veggies and you have been for some time.

You’ve had at least 2 months of eating a minimum of 5 servings of green veggies at least 6 days a week.

So you’re ready to step up your veggie game to the next level.

This level you are going to be eating 2-3 servings of veggies (again a serving is a fist sized amount) with EVERY meal – yes that includes breakfast.

Not only are you going to have these servings but each meal also has to have at least 2 DIFFERENT colours of veggies in there.

There are different benefits to the different colours, each has a different vitamin and mineral profile so the more that are mixed the wider range of goodies you get 🙂

1-10 scale, how confident are you that you can achieve this?

Top Tips

Variety is the spice of life, don’t just stick to the same veggies over and over. Firstly you’d stop getting all the benefits from them and more importantly, you’d get bored!

You can add herbs and spices to adapt the flavours.

Your tastes can change, just because you didn’t like something first time round a few months ago doesn’t mean you wouldn’t like it now.

Cook in different ways to add variety as well.

Here is the link to the infographic we told you about.

Let us know how you get on.

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