Live Well Plan

A new weight loss plan with no special foods, no calorie counting and no white-knuckling while your besties order dessert.

Based on input from real people with real coffee dates, credit card debts and taste buds, the resulting Live Well Plan is designed to level out – not cancel – your favourite snacks and treats, says author and social researcher Dr Rebecca Huntley.

Accredited practising dietitian Melanie McGrice, who also worked on the plan produced by Meat and Livestock Australia with the Dietitians Association of Australia (DAA) and other leading organisations, says the plan encourages the body to regulate its own intake by removing common triggers for mid-arvo doughnuts and uber-sized curries.

“It includes the right balance of nutrient-rich protein foods and high fibre low GI grains to help you feel satisfied, while meeting important nutrient needs such as protein and iron,” McGrice says.

You won’t lose five kilos a week (transferring you to the fallacy-that-won’t-die department), but you will enjoy food, dinners out and chatting to the sandwich shop lady.

“The amount of weight that you would expect to lose will vary depending on factors such as your starting weight, height, genetics and how much physical activity you undertake,” McGrice says. Ballpark? Half a kilo a week. “Research shows that lower GI, higher protein eating plans like this are the best option for achieving sustainable weight loss.” And stay off.

Fruit (for vitamin C, potassium and fibre)

How much: 2 units

On a plate: 1 unit=

*1 medium piece or two small pieces of fruit (150 g)

*1 cup (150 g) diced or canned fruit (no added sugar)

*30 g dried fruit

Meat and alternatives (for iron, zinc, vitamin B12 and omega-3)

How much: 3 units

On a plate: 1 unit=

*100g (raw) meat trimmed of fat (beef, lamb, veal, chicken, pork, turkey), or fresh or canned fish

*2 eggs

*170g tofu

*1 cup (150 g) cooked or canned legumes/beans with no added salt

*30 g nuts and/or seeds with no added salt

Vegetables (for vitamin C, folate, beta-carotene, potassium, folate and fibre)

How much: 5+ units (at least three colours a day)

On a plate: 1 unit =

*1/2 cup (75 g) cooked vegetables

*1 cup salad or green leafy veg

*1 medium tomato

*1/2 medium potato or sweet potato (or substitute a grain unit)

Dairy foods(for calcium, riboflavin, vitamin B12 and protein)

How much: 2 1/2 units

On a plate: 1 unit =

*1 cup (250 ml) reduced or low fat milk or calcium fortified soy milk

*3/4 cup (200 g) reduced or low fat yoghurt

*2 slice (40 g) reduced or low fat cheese

*1/2 cup (120 g) reduced or low fat ricotta cheese

Grains and cereal foods (wholegrain, high fibre and low GI for carbohydrate, fibre, thiamine, folate and iodine)

How much: 4 units

On a plate: 1 unit =

*1 40 g slice of bread, half a bread roll or flat bread

*2/3 cup (30 g) high fibre breakfast cereal flakes

*1/4 cup (30 g) muesli

*1/2 cup (120 g) cooked porridge

*1/2 cup (75 to 120 g) cooked pasta, rice, noodles, couscous, barley or quinoa

*3 crisp breads (35 g)

*1 crumpet (60 g) or English muffin (35 g)

Oils and spreads (for essential fatty acids and vitamins D and E)

How much: 3 units

On a plate: 1 unit =

*1 teaspoon oil (canola, olive, sunflower)

*1 teaspoon margarine spread

Free foods (you can eat these ‘til the cows come home)

Vegies: capsicum, carrots, cauliflower, celery, cucumber, green beans, lettuce, mushrooms, peas, pumpkin, tomatoes, zucchini… just lay off the spuds and sweet potato, which have a higher GI.

Flavourings: stir-fry carrots in ginger, sprinkle lemon pepper on zucchini chips… flavourings like chilli sauce, curry powder, herbs and spices, lemon juice and mustard are an open bar.

Drinks: as well as endless H20, fill your tank with tea, cocoa, diet cordial and unflavoured mineral water.

WH&F FAVOURITE FREEBIES: Try oven-roasted zucchini chips – just slice thinly, sprinkle with lemon pepper and bake. For an afternoon flavour hit with digestive perks, we stole the ginger tea recipe from Koh Samui’s Kamalaya health and wellness sanctuary. Simply boil fresh ginger, add stevia leaf to sweeten and serve in a tea ceremony-style earthenware cup to create a sense of occasion.

Treats (Because deprivation doesn’t work… choose one twice a week)

* 1 glass (150 ml) wine

* 1 bottle (375 ml) light beer

* 20 g chocolate

* 2 plain sweet biscuits

* 1 small packet potato crisps (20 g)

* Other food to the value of 450 kJ

Live Well Plan