THEGAYUK APRIL/MAY ISSUE 3
2014
YOUR BODY
“I'm Daniel I'm 23 from
Oldham and I work
nights at Tesco.
Working nights plays
havoc with my eating
pattern and I try my
best to eat right but
worried I'm not doing
so. Currently last time I
weighed I was 15st to
15st 3lbs and 5ft 10
inches in height. My
goal is to reach 13st and
get rid of my moobs and
overall fat by mid June.”
ST
BREAKFA
2
acon with
Egg and B
Breakfast:
just cereal
bread. Or
slices of
LUNCH
nd
ge chips a
arge sausa
tin
Lunch: L
hippy or a
from the c
ns
d.
baked bea
e and brea
ith sausag
o f ho o p s w
TEA
oops with
spaghetti h
f
Tea: Tin o
a chicken
d hoops or
y
sausage an
t food reall
hips or fas
dc
Korma an
SHIFT
e
DURING
thing in th
t shift: any
h
During nig
hips with
e pie and c
t is
canteen lik
pends wha
etc just de
ns
baked bea
on.
Want to appear in the next edition to get expert
advice? Send an email to [email protected]
110
Our Expert Says
Thank you for getting
in touch. Having
done it myself in the
past, I can really
appreciate that shiftwork doesn’t go hand
in hand with healthy
eating. Tiredness,
combined with lack
of routine, can drive
poor food choices.
However, with just a
bit of forward
planning, there is a
lot you can do to
improve your diet,
and get your weight
down.
From your food
diary, I can see that
your diet consists
largely
of
convenience and fast
food. It is very
carbohydrate heavy
(chips, bread, pie,
cereal), and to drive
weight loss you need
to keep the carbs
down and get some
more protein, good
fats and vegetables
into your diet.
Let’s talk about the
carbs first, as it is a
diet rich in refined
“white” carbs that
can lead to weight
gain. When having
bread, make sure you
always choose brown,
and
ideally
wholegrain. This is
higher in fibre, which
keeps you fuller for
longer, and also
contains all the
vitamins
and
minerals that are
stripped from white
bread. Same rule
applies with rice and
pasta too, always opt
for brown. Instead of
chips, opt for a baked
potato. And rather
than a pie, just opt
for a piece of grilled
meat such as a
chicken breast or a
piece of steak.
You need to get some
“good” fats into your
diet. Why? Because
these fats boost the
metabolism and can
help you to burn
body fat (many
people find this hard
to believe!). You can
find these “good” fats
in oily fish (salmon,
tuna, sardines,
mackerel), nuts,
avocado and
olive oil.
T i n n e d
sardines and
mackerel are a
great healthy
convenience
food. They are
cheap, require no
preparation, and put
on top of a slice of
wholemeal toast
make a great tea.
Raw nuts are a really
good, healthy snackand something that
you can have on hand