Create healthy habits for life

Autumn is here, and it can be easy to succumb to hibernating with comfort food during the colder and darker days.  However feeling at our absolute best doesn’t have to all be doom and gloom. You don’t have to try in vain those weight loss supplements when you can lose weight naturally with a healthy eating routine. This weight loss diet plan will give you a kick start and develop positive nutrition habits for life.

Whilst it can be tempting to indulge to those warming hot chocolates rather than light salads, a single Venti serve of fudge hot chocolate can provide as much as 57g sugar and  500 calories! A high in sugar diet increases the risk of weight gain, partly because liquid calories are easy to over consume, but also because high sugar foods are usually calorie dense.

By simply following this easy low calorie & low sugar summer diet plan you can enter the season feeling your slimmest self and say goodbye to the stubborn winter belly fat.

1. Wake up – hot water & lemon

Start the day with hot water and lemon, with a drop or two of Canderel® Zero liquid. This tried and tested low calorie drink can help to instantly hydrate with a delicious citrusy tang. A perfect option if you suffer from diabetes or are in need of a sugar-free yet delicious drink to help with weightloss.

2. Breakfast – pear and cinnamon porridge

Did you know that breakfast eaters tend to have a more balanced diet than those who skip it? They are also less likely to be overweight and may have more success with weight loss (compared to others)!

Try swapping your regular sugary out of the box cereal for strawberry porridge and enjoy a low sugar and low calorie alternative which can which can keep us full and aid with weight loss.

This tasty option is high in fibre and will provide sustained fuel to the body and brain all morning long. Cook 50g whole rolled oats with some milk, stir in 2 tbsp. Chia seeds and finally top with sliced pear, cinnamon and a sprinkle of Canderel® Sugarly Crunchy Sweetener.

Health fact: Oats are a source of a special type of fibre called beta glucans which can contribute to the maintenance of normal blood cholesterol. Benefits of consuming oats include weight loss, lower blood sugar levels and a reduced risk of heart disease.

3. Lunch – Beetroot, Feta and spinach salad

This easy yet nourishing salad can be made at your office or home and supplements any weight loss program you follow. A super simple recipe, which combines spinach, beetroot, feta, chickpeas, spring onion and mixed seeds.

This protein packed salad can be whizzed up in minutes and is a tasty low calorie meal.

Dressings are an essential component for any tasty salad, but some dressings – especially those using balsamic vinegar – come with 5.7g sugar per tbsp.!

Try making your own tasty sugar free salad dressing with 2 tbsp. apple cider vinegar, 1 tsp. Canderel® Sugarly Crunchy Sweetener, 1 tsp. Dijon mustard, and 6 tbsp extra virgin olive oil.

Health facts: This vegetarian lunch is full of antioxidants and packed with protein and fibre. Protein and fibre both have satiating properties, a key component for keeping hunger at bay. 

4. Mid-afternoon snack – oatmeal cookie

If you feel yourself reaching for the office cake tray at 3pm, you’ll be pleased to know that you can still enjoy a chocolate oatmeal cookie which is deliciously sweet, yet totally sugar free!

With a few simple ingredients including whole wheat flour, cinnamon, Canderel® Sweetley, oats, cacao and a little butter (or olive, rapeseed oil) this sugar free recipe is certainly healthy yet doesn’t compromise on flavour.

*For full recipe please refer to 7 day meal plan

Health fact: whole wheat flour is a top choice as it retains its bran and germ which provides extra fibre and is a source of natural nutrients.

5. Dinner – steamed salmon and roasted veg

A simple supper of steamed salmon, asparagus served with mixed roasted veg and a wedge of lemon is the perfect way to end the day. This low fat meal is a top option to supplement weightloss programs and lets you feel proud when tracking your weight.

Health fact: did you know that oily fish is super rich in essential omega 3 fatty acids? These special fats can support cardiovascular, brain and even eye health.

6. Dessert – low sugar chocolate mousse

If you have a sweet tooth, then why not enjoy a low calorie, low sugar dessert! Try blending cacao powder with low fat Greek yoghurt and a few drops of Canderel® Zero liquid. Lastly, top with fresh raspberries for a flavoursome twist.

This deliciously indulgent dessert comes with just 3-5g sugar per 100g and contains zero added sugar. This is a far cry in comparison to your regular chocolate mousse, which comes with as much as 21.4g sugar per 100g!

Health fact: Low fat yoghurt is a good source of protein. Protein has satiating properties and supports the growth of muscle mass which is essential for fat burn and toning up! What’s more cacao is full of polyphenols which are currently under research for beneficial properties on cardiovascular health.

For more low calorie, easy sugar free recipe ideas, take a look at the 7 day meal plan