HOW TO LOSE WEIGHT THE VEGETARIAN WAY

Fashions in slimming diets come and go. Crash diets are often suggested for achieving a rapid weight loss within a set time but, unless faulty eating and drinking habits are corrected, there will be no lasting benefit and  the pounds will gradually creep back again. Moreover, some of these short term diets,  for example the recently popular High Protein Diet, are not only nutritionally unsound but can also be dangerous to health, as are systems involving drugs and hormones. You should  aim for a  steady and regular reduction  in weight – about 2  1b. a week is average- based on a balanced vegetarian diet.

Fasting can be effective to begin with. For a healthy person, one to  three days taking only fruit or vegetables juices or – less strict- eating half a pound of  fresh fruit three times a day, will do no harm. It will probably give an initial weight loss of several pounds which is a good start. Longer fasts should be supervised by a doctor or naturopath.

Following the period of fasting, or when taking the steps, a diet should be planned which is low calories, varied, and which contains a high percentage of raw foods.

Sometimes reduced food intake may lead to constipation and it is therefore important to eat unrefined carbohydrates, such as whole wheat bread and brown unpolished rice. Bran can also help in such a case. White flour and white sugar should not be included in the diet.

One day a week on raw apples, without any additional liquid, can speed up the process of weight loss.

Fluid intake should be restricted. Raw vegetables and fruits will   give a good supply of liquid, and two cups daily of additional fluid should be adequate. If salty and hot spicy foods are avoided there will no yearning for more. 

Suggested drinks:  water with lemon juice; herb teas and   weak tea with lemon or milk; clear vegetable soups with fresh herbs (Repice 3). Artificial sweeteners are not recommended; use a little honey if you feel you must add sweetness.  

Food should be eaten slowly and chewed well.  In this way you can eat less and still feel satisfied. The diet should be based on an intake of between 1000 and 1500 calories a day.

The following calorific values, per ounce, are given as a guide.

Whole-wheat bread Whole-wheat flakes Porridge oats Cheddar cheese Cottage cheese Egg Almonds Sugar Honey Potatoes ( cooked in skin) Apples Oranges Bananas Dates Carrots –raw cooked Beetroot-raw cooked Radishes Lettuce

65 104 115 120 30 45 170 112 78 22 13 10 22 70 6 10 8 13 4 3

Fresh   air and exercise are also important in a good slimming programme. Take as much exercise as possible – walking is excellent- and deep   breathing   in the open air for several minutes each day will be beneficial.

Formula for action:

One week`s menus follow, based on approximately 1000 calories a day. The figures on the right of each item represent the calorific content. In addition to the listed items, there is a daily allowance of a quarter pint  whole milk, or a half pint skim milk, or a third of  a pint Plamil (prepared as directed). Each of these contains about 1000 calories. Midday and evening meals can be interchanged.

DAY 1

Breakfast
½ grape fruit	30
1 poached egg	90
2 slices wholewheat toast	150
1 tsp. butter or veg margarine	50
	320

Midday
4 oz. low fat cottage cheese	120
2. oz. granted carrot	20
1 dessp. French dressing (recipe 1)	32
Green salad in season	30
2 crispbreads	56
1 tsp. butter or veg margarine	50
	308

Evening
Fresh orange segments plus 6 grapes	65
4. oz. French beans, lightly steamed	12
1 oz. toasted almonds	170
4 tbsp. brown rice (Recipe 2)	45
	292

DAY 2

5 oz. fat free yogurt	75
1 tsp. bran	78
1 tbsp. wheat germ	45
1 dessp. Seedless raisins	40
1 orange or 1 small apple	50
1 crispbread	28
	264

Midday
1 cup clear vegetable soup (recipe 3)
Sprinkled with fresh herbs	30
Green salad in season	30
1 hard-boiled egg	90
1 slice wholewheat bread	75
1 tsp. butter or vegetable margarine	50
	275

Evening
½ grapefruit with chopped mint	32
Ratatouille (recipe 4)	140
1 oz. cheese	120
1 granted apple	50
2 tbsp. yogurt	30
	372

DAY 3

Breadfast
2 dessp. Muesli (mix equal quantities oats, wheatgerm and bran.	80
4 soaked prunes with juice	48
4 oz. skim milk or yoghurt	55
4 oz. fresh fruit in season	50
	233

Midday
Watercress	5
2 small grated carrots	20
1 tomato, 1 stick celery	15
½ small green pepper	12
1 ½ oz. cheese	180
2 crispbreads	56
1 tsp. butter or vegetable margarine	50
	338

Evening
Haricot or black eyed beans with onions and recipe 5
1 small jacket potato	60
4 oz. spring greens or kale	20
Orange and date salad using 1 orange, 4 dates	95
	355

DAY 4

Breakfast
6 oz. oatmeal porridge	75
1 tbsp. wheat germ	45
4 oz. skim milk	55
1 dessp. Seedless raisins	48
	223

Midday
6 oz. cabbage with fresh herbs(recipe 6)	30
1 dessp. French dressing	32
2 oz. low fat cottage cheese	60
1 medium jacket potato	75
1 small apple, plus 1 oz stoned dates	100
	297

Evening
1 slice melon	46
4 oz. spinach	28
1 poached egg	90
2 crispbreads	56
1 tsp. butter or vegetable margarine	50
1 oz. cheese	120
	390

DAY 5

Breakfast
1 tbsp. soaked apricots	35
2 tbsp. yogurt	55
1 tbsp. bran	18
1 dessp. Wholewheat flakes	40
1 slice whole wheat toast	75
1 tsp. butter or vegetable margarine	50
	273

Midday
3 oz. root salad (carrot, celeriac or celery)	45
Green salad in season	30
1 dessp. French dressing	32
1 oz. almonds	170
1 small portion fresh fruit	40
	317

Evening
3. oz. meatless steaks with mixed vegetables (recipe 7)	235
1 crispbread	28
1 oz. cottage cheese with fresh herbs	30
3 oz. fresh fruit salad	45
	338

DAY 6

Breakfast
1 medium grated apple	45
1 oz. stoned dates	70
2 oz. whole milk	40
2 crispbreads	56
1 tsp butter or veg. margarine	50
	261

Midday
4 oz. raw beetroot and apple	60
Salad with chopped mint	5
Mustard and cress	150
2 tbsp. yogurt	55
	270

Evening
1 cup lentil soup (Recipe 9) sprinkled with fresh sprouts	80
4 oz. Brussels sprouts	20
Savoury baked custard using 1 egg and 1 oz cheese	250
1 medium pear	45
	395

DAY  7

Breakfast
1 tbsp. yoghurt	75
1 small banana	45
1 dessp. Wholewheat flakes	40
1 slice wholewheat toast	75
1 tsp butter or vegetables margarine	50
	285

Midday
Green mixed salad	30
1 dessp. French dressing	32
1 scrambled egg with 1 oz. mushrooms	125
1 small jacket potato	60
1 orange	50
	297

Evening
½ grapefruit with chopped mint	35
6 oz. lightly steamed cauliflower	30
1 ½ oz grated cheese	180
1 tbsp. brown rice	28
1 small baked apple	55
	328

RECIPES     

1:FRENCH  DRESSING      

2.tbsp. vegetables  oil

1 tbsp.lemon juice or cider vinegar

Chopped chives, mint, parsley or other herbs

Keep in  the refrigerator in a small jar and  well before using .

2: BROWN RICE

1cups water  rice

2 cups water or vegetables    stock

Pinch sea salt

1 tsp.yeast extract, e.g marmite

2 Cloves  garlic

2 tsp. vegetable oil

1 tbsp. chopped parsley

Wash rice. Heat oil in saucepan, coat rice in it and add chopped garlic and boiling

Water or stock. Simmer for 40 minutes, stirring lightly with a fork now and then. 

Serve   with chopped parsley.     

3: CLEAR VEGETABLE  SOUP

1 Ib, mixed vegetables, especially outer leaves and skins not usable for other purposes.

2-4 clover of garlic

1 tsp.vegetable oil

Wash and cut up vegetables, toss  in oil  in a 3-point pan over a low heat. Add   2 pints

Boiling water and simmer for  10 minutes. Flavour with sea  salt and yeast extract.

Serve with freshly chopped herbs.

4: RATATOUILLE

2:oz. mushrooms

¼  green pepper

 2 tomatoes

½ small onion

½  oz. vegetable oil

Slice mushrooms, pepper and tomatoes and  chop onion. Saute lightly  in the oil for 5 minutes. Sprinkle with granted cheese.

5: HARICOT OR BLACK-EYED BEANS

 2  oz. beans

4 oz.onions

1 tomato

Pinch sea salt

Parsley

Cover beans with water and soak for 36 hours, simmer gently with the chopped onion until tender- about one  hour. Before s the  serving  add the chopped  tomato, salt and chopped parsley and heat through.

6: CABBAGE  SALAD

 4.  oz cabbage

 1 oz.spring onions

 1 small tomato

 1 dessp. French dressing

 Fresh herbs

 Shred cabbage finely. Add chopped tomato and  herbs. 

Mix well with the dressing.

7: MEATLESS STEAK

4  oz. mixed vegetables

1 tsp. oil

3 oz. meatless steaks

Lightly cook vegetables in  oil, add gravy from tin and steak. 

Simmer for 15 minutes.

8: HAZEL NUT BALLS

4  oz.  ground nuts

4 oz. onions

1 clove garlic

Chopped fresh   rosemary or other herbs

1 dessp. Oil

Yeast extract and enough stock to form into balls. Roll in ground nuts Serve cold.

9: LENTIL SOUP

2  oz. lentils 

1 pint water

1 dessp.oil

1 small  carrot

½ small onion

Few pieces celery

½ tsp. yeast extract

Pinch sea salt

Chopped chives or parsley

Wash  lentils, put in saucepan with oil and water, add chopped vegetables. Bring to the  boil and simmer gently ¾ to 1 hour, stirring occasionally. Season  and sprinkle with the chives or parsley before serving.