The Weight Watchers diet is a classical low-calorie, healthily-balanced diet.

You can eat anything you like in moderation, as long as you follow the food pyramid guidelines, with half of your energy coming from slowrelease carbs, a third from protein and a sixth from fats. Sample day's food: Breakfast: 1 egg 1 slice of wholemeal toast with low-fat spread 1 piece of fruit Tea or coffee Lunch and Dinner: Crudites or salad, with 2 teaspoons of vinaigrette, or soup Lean meat, fish or two eggs Cooked vegetables and/or small quantity of carbohydrates Dessert: fresh fruit or low-fat yoghurt Water Optional: 1 glass of wine a day Snack: Cheese and biscuits, fruit A very well-balanced diet, with reduced calorie intake, like the Mediterranean diet, this is a healthy option which will do you good. The diet is harder to follow alone and weight loss is quite slow. Don't give up, it may take several months ot get down to your target weight. Life expectancy in most Mediterranean countries is longer than almost anywhere else in the world, especially on Crete, where scientists recently discovered that the population owes its longevity not to lifestyle, but to diet. This is more of an eating plan than a diet, which will leave you full of energy and joie de vivre! The main principle behind the diet, is a reduction of portion size, and to stop eating when you feel full. Eating slowly will help your body make the distinction between hungry and full, and the resulting drop in calorie intake will see the kilos drop off. It is also important to choose 'good' fats - vegetable, especially olive oils are better than animal fats for instance, so cut back on butter, creme fraiche, sausages, hams and charcuterie and fatty cheese. Example meal: Starter: tomatoes and fresh basil Main course: pasts with fresh tomato and spinach sauce Dessert: fruit salad from in-season fruit Drinks: water and a glass of red wine

A diet rich in nutrients and fresh ingredients will do British junkfood addicts plenty of good. It has been tested over generations and is proven to contribute to general good health and wellbeing, and help keeps the pounds from piling back on afterwards. This is great diet for foodies, its tasty dishes don't need to be weighed to the nearest milligram. This can be hard to follow if you eat out regularly, and expensive if you don't have a market nearby where you can pick up good-quality fruit and vegetables. If you have a lot of weight to lose, this is not the best diet to go for. Finally, if you don't keep a sharp eye on your calorie intake, you won't lose much weight. But don't forget, that the diet will make you much healthier! This food combining diet was developed by French nutritionist Michel Montignac. Main idea: To cut out food with a high glycaemic index rating, like potatoes, carrots and beetroot, which convert very quickly into sugar in the body, casuing overeating and weight gain in the long run. How the diet works: Certain food combinations are not allowed, such as fats and sugars, or animal protein and carbohydrates - so say goodbye to steak and chips! Sugars are only allowed two or three times a week, but fats and proteins can be eaten as often as you like, as long as they are eaten on their own. Fruit can be eaten between meals and cereals and pulses must be unprocessed, to keep the GI rating down. Sample day's food: Breakfast: -Fruit -Wholemeal bread with low-fat margarine -Decaffinated coffee -Skimmed milk Lunch: -Avocado with vinaigrette -Steak with green beans -Cheese -Still mineral water Dinner : -Salad or vegetable soup, without carbs like croutons or noodles. -Mushroom omelette

-Green salad -Fat-free fromage frais or yoghurt A very effective diet, which will not cause you to put the weight back on too quickly afterwards. It's very easy-to-follow, which makes it perfect for busy people who are looking for a diet which won't take over their lives. A little too high in fat to be healthy in the long term, which could weaken the cardio-vascular system. Low in carbs and sugars, which will leave you tired.

Dal with Spinach Preparation time: 10 minutes * Cooking time: 25 minutes * Serves 8. Ingredients How to? teacup uncooked moong dal or masoor dal 1 chopped onion 1 teaspoon cumin seeds 1 teacup chopped spinach 2 teaspoons amchur powder 1 chopped tomato teaspoon turmeric powder 4 teaspoons oil Salt to taste To be ground into a paste 6 cloves garlic 3 green chilies 25 mm. piece of ginger 1. Cook the dal in 3 teacups of water. 2. Heat the oil, add the onion and cumin seeds and fry for 2 minutes. 3. Add the cooked dal, the spinach, amchur powder, tomato, turmeric powder, paste and salt and boil for 5 minutes. * Serve hot. Health Information: This recipe of dal enriched with spinach is a very good source of protein. The garlic used for flavouring is known for its medicinal properties and acts as an antibacterial agent. Per Serving: Calories 90 * Protein 5g * Carbohydrates 12g * Fat 2.9g Brinjal Bhurta Preparation time: 5 minutes * Cooking time: 15 minutes * Serves 4. Ingredients How to? kg. large round brinjals

 1 chopped onion 1 teaspoon finely chopped green chilli 1 chopped tomato 2 teaspoons oil Salt to taste1. Grill the brinjals on a fire until they become black in colour. Remove the skin and mesh thoroughly. 2. Heat the oil and fry the onion for minute. 3. Add the green chilli and fry again for a few seconds. 4. Add the tomato and fry again for 2 minutes. 5. Add the meshed brinjals and salt. * Serve hot. Variation: BHURTA SALAD Add teacup beaten fresh curds, and a pinch of sugar to the above mixture. Serve cold as a salad. Health Information: A light dish for the brinjal lover. Rich in vitamins and minerals. Per Serving: Calories 69 * Protein 2g * Carbohydrates 10g * Fat 2.8g Tomato and Cauliflower Curry Preparation time: 10 minutes * Cooking time: 30 minutes * Makes 6 cups. Ingredients How to? kg. Tomatoes kg. Cauliflower 4 teaspoons gram flour (besan) 10 guar or clustered beans, cut into pieces 10 okra (ladies fingers), cut into big pieces 2 tablespoons sliced white pumpkin (lauki) 2 slit green chilies teaspoon mustard seeds teaspoon cumin seeds a pinch asafetida 2 teaspoons oil Salt to taste1. Cook the tomatoes and cauliflower in 6 teacups of water until soft. Blend in a mixer. 2. Mix the gram flour with teacup of water and add to the mixture. 3. Add the remaining vegetables, green chilies, chili powder and salt and boil for 15 minutes. 4. Heat the oil and fry the mustard seeds and cumin seeds until they crackle. Add the asafetida. 5. Add to the mixture and boil again for 5 minutes. * Serve hot. Health Information: Rich in fibre, this recipe contains pumpkin and guar which add to the nutrient value. Guar has the effect of reducing blood sugar and may be used as an additive to flour for diabetics. Per Serving: Calories 67 * Protein 3g * Carbohydrates 10g * Fat 2.4g

Spicy Spinach Dumplings Preparation Time: 10 minutes * Cooking Time: 10 minutes * Makes 10 pieces Ingredients How to ? 2 teacups finely chopped spinach 1 chopped green chili 1 tablespoon gram flour (besan) 2 teaspoons whole wheat flour 2 teaspoons fresh curds (optional) A pinch asafoetida A pinch sugar 1 teaspoon oil Salt to taste 1. Mix all the ingredients, using curds if the mixture is too dry for shaping 2. Shape into small flat rounds 3. Steam the rounds in a cooker for 5 to 7 minutes * Serve Hot Health Information: A light , vitamin rich snack for spinach lovers made using the calorie reducing steaming technique. Per Paratha: Calories: 17 * Protein: 1g * Carbohydrates: 2g * Fat: 0.6g Paneer Methi Palak Preparation time: 10 minutes * Cooking time: 20 minutes * Serves 5. Ingredients How to? 1 teacups chopped spinach 1 teacup fresh fenugreek (methi) leaves a pinch soda bi-carb 25 mm. piece of ginger 1 chopped onion 3 chopped green chilies 100 grams sliced paneer 3 teaspoons oil Salt to taste1. Chop the spinach and fenugreek leaves finely. 2. Add 2 teaspoons of water and the soda bi-carb and cook on a slow flame until soft. 3. When cooked, drain out the water and blend the leaves in a liquidizer. 4. Chop the ginger finely. 5. Heat the oil and fry the onion for 1 minute. 6. Add the green chilies and ginger and fry again for a few seconds. 7. Add the blended leaves, paneer and salt.

* Serve hot Health Information: Green leafy vegetables contain Vitamins A and C and iron and form an important part of a balanced diet. The paneer provides high quality protein. Per Serving: Calories 88 * Protein 9g * Carbohydrates 6.5g * Fat 3.6g Baked Stuffed Tomatoes Preparation time: 10 minutes *Cooking time : 25 minutes * Serves 12. Ingredients How to? 12 medium tomatoes 150 grams crumbled paneer 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, green peas) 1 chopped onion 2 chopped green chillies 2 teaspoons oil Salt to taste 1. Cut out the tops of the tomatoes and scoop out the centres. Keep aside the scooped portion. 2. Heat the oil and fry the onion for 1 minute. 3. Add the green chilies and fry again for 1/2 minute. 4. Add the vegetables, paneer, salt and scooped tomato portion and cook for 2 minutes. 5. Fill the tomatoes with the mixture and bake in a hot oven at 200 deg C for 20 minutes. * Serve hot Health Information: A colourful and nutritious dish which is rich in vitamins, amino acids and fibre. Per Serving: * Calories 58 * Protein 5g * Carbohydrates 7g * Fat 1.2g Baked Paneer in Spinach with Tomato Gravy Preparation time: 20 minutes * Cooking time: 30 minutes * Serves 8. Ingredients How to? For the spinach 6 teacups chopped spinach 1 chopped onion 2 teaspoons plain flour 3 chopped green chilies 2 teaspoons oil salt to taste Other ingredients 200 grams paneer chopped 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower) 1 teacup tomato gravy salt to taste For the spinach

1. Cook the spinach without adding any water. 2. When cooked, blend in a liquidizer. 3. Heat the oil and fry the onion for minute. 4. Add the flour and fry again for minute. 5. Add the green chilies, spinach and salt and cook for 1 minute. How to proceed ? 1. Mix the spinach with the paneer, vegetables and salt and spread in a baking dish. 2. Pour the tomato gravy on top. 3. If you like, grate a little of the paneer and sprinkle on top. 4. Bake in a hot oven at 200 deg C for 10 minutes. * Serve hot. Health Information: An excellent combination of a dairy product (which provides proteins) with green and starchy vegetables which supply iron, vitamins, minerals and complete carbohydrates. Per Serving: * Calories 108 * Protein 11g * Carbohydrates 12g * Fat 2.5g Cabbage Rolls Preparation time : 15 minutes * Cooking time : 30 minutes Ingredients How to? 10 to 15 large cabbage leaves 2 teacups finely chopped mixed boiled vegetables ( carrots, French beans, cauliflower, green peas) 1 finely chopped onion 2 chopped green chilies 1 teacup tomato gravy 50 grams paneer 1 tablespoon oil salt and pepper to taste 1. Cook the cabbage leaves in salted water for 1 minute. Drain thoroughly. 2. Heat the oil and fry the onion for a few seconds. 3. Add the green chilies and fry again for a few seconds. 4. Add the vegetables, salt and pepper. 5. Place a little vegetable mixture on each cabbage leaf and spread a little tomato gravy on top. 6. Roll up each leaf and arrange on a greased baking dish. 7. Boil the balance tomato gravy and pour over the rolls. Sprinkle the paneer on top. * Serve immediately. If you like, use grated cooking cheese instead of the paneer and bake in a hot oven at 225 deg C for 10 minutes before serving. Variation: CABBAGE ROLLS IN WHITE SAUCE : Instead of tomato gravy, use 11/2 teacups of white sauce, and bake before serving. Health Information : A recipe which uses a low-calories vegetable like cabbage and yet gives Mediterranean flavour. It provides more than half of a teenagers daily requirement of Vitamins A, C and K.

Per Serving: * Calories 130 * Protein 7g * Carbohydrates 14g * Fat 5.5g Vegetable Florentine Preparation time : 15 minutes * Cooking time : 35 minutes * Serves 8 Ingredients How to? For the spinach 10 teacups finely chopped spinach 1 chopped onion 2 teaspoons plain flour (optional) 2 chopped green chilies 2 teaspoons skim milk powder A pinch soda bi-carb 2 teaspoons oil salt and pepper to taste For the vegetables 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower, green peas) 2 teacups white sauce salt and pepper to taste For baking 2 tablespoons grated cooking cheese For the spinach 1. Add the soda bi-carb and 2 teaspoons of water to the spinach and cook until soft. 2. Drain out the liquid and blend the solids in a liquidizer. 3. Heat the oil and fry the onion, flour and green chilies for minutes. 4. Add 3 teaspoons of water to the skim milk powder and mix well. Add to the onion green chili mixture. 5. Add the spinach mixture, salt and pepper and cook for 1 minute. For the vegetables 1. To the white sauce, add the vegetables, salt and pepper. Mix well. How to proceed ? 1. Spread the spinach mixture on a greased baking dish and cover with the vegetable mixture. 2. Sprinkle the grated cooking cheese on top and bake in a hot oven at 225 deg C for about 20 minutes. * Serve hot. Health Information:This filling dish is enriched with spinach which provides iron, calcium and folic acid. Per Serving: * Calories 101 * Protein 7g * Carbohydrates 13g * Fat 2.5g Corn stuffed Potato Preparation time : 10 Minutes *Cooking time : 50 Minutes * serves 6. Ingredients How to? 6 large tomatoes For the corn filling

 1 teacup cooked corn 1 small onion, finely chopped 1 finely chopped green chili 1 chopped tomato 2 teaspoons butter Salt and pepper to taste For the potatoes 1. Brush the potatoes with oil. 2. Wrap in aluminum foil and bake in a hot oven at 200 deg C till tender ( about 30 minutes). 3. Cool and split horizontally. 4. Scoop the potato halves little so that a slight depression is formed for the filling. For the corn filling 1. Heat the butter and fry the onion for minute. 2. Add the green chili and fry again for a few seconds. 3. Add the corn, tomato, salt and pepper and cook for 1 minute. How to proceed? 1. Fill each potato half with the filling (the quantities of the filling are given for six potatoes and should be adjusted as required). 2. Grill under and over before serving. Alternatively, bake in a hot oven at200 deg C for 10 minute. *Serve hot. Variation: Potato stuffed with curd cheese dip Use 1-1/2recipes of curd cheese dip, in place of the corn stuffing and proceed in same way. Health Information: Potatoes are wrongly thought of as being fattening. Actually, besides being high in fibre, potatoes are rich in many vitamins, minerals and complex carbohydrates. They should be baked or boiled to make nutritious and filling meal. It is only when they are fried however ( as in the case of French fries) that the calorie content goes up substantially up to as much as three times. Per Serving: * Calories 136 * Protein 3g * Carbohydrates 29g * Fat 1.5g Chinese Stir Fried Vegetables Preparation time : 30 minutes * Cooking time : 10 minutes * Makes 1meal Ingredients How to? 1 sliced onion 2 chopped spring onions 1 teacup shredded cabbage sliced capsicum 1 sliced tomato 2 tablespoons coarsely grated carrots 2 tablespoons bean sprouts a pinch baking powder a pinch citric acid 2 teaspoons soya sauce

 2 teaspoons ginger water 1 teaspoon chili garlic paste 2 teaspoons chilies in vinegar 1 tablespoon oil Salt to taste To serve 2 bread slices 1. Heat the oil on a large tawa (griddle) on a high flame. 2. Add the onion, vegetables, baking powder and citric acid and stir for a while. 3. Add the soya sauce, ginger water, chili garlic paste, chilies in vinegar and salt and mix well. * Serve hot with bread slices. For the ginger water Grate 12mm piece of ginger, add teacup of water and keep aside for 1/2 hour. For the chili garlic paste Grind 5 to 6 garlic cloves with 5 red chilies and 1/4 teacup of water. For the chilies in vinegar Cut 3 to 4 green chilies and add to 1/2 teacup of white vinegar Health Information: A complete, nutritionally balanced meal which is rich in all the food groups. Stir-frying is a nutrient saving technique . Being very fast, it does not introduce as much fat as ordinary frying does and is therefore a superior cooking technique. Per Serving: * Calories 388 * Protein 11g * Carbohydrates 48g * Fat 15g Baked Paneer in Spinach with Tomato Gravy Preparation time: 20 minutes * Cooking time: 30 minutes * Serves 8. Ingredients How to? For the spinach 6 teacups chopped spinach 1 chopped onion 2 teaspoons plain flour 3 chopped green chilies 2 teaspoons oil salt to taste Other ingredients 200 grams paneer chopped 2 teacups chopped mixed boiled vegetables (French beans, carrots, cauliflower) 1 teacup tomato gravy salt to taste For the spinach 1. Cook the spinach without adding any water. 2. When cooked, blend in a liquidizer.

3. Heat the oil and fry the onion for minute. 4. Add the flour and fry again for minute. 5. Add the green chilies, spinach and salt and cook for 1 minute. How to proceed ? 1. Mix the spinach with the paneer, vegetables and salt and spread in a baking dish. 2. Pour the tomato gravy on top. 3. If you like, grate a little of the paneer and sprinkle on top. 4. Bake in a hot oven at 200 deg C for 10 minutes. * Serve hot. Health Information: An excellent combination of a dairy product (which provides proteins) with green and starchy vegetables which supply iron, vitamins, minerals and complete carbohydrates. Per Serving: * Calories 108 * Protein 11g * Carbohydrates 12g * Fat 2.5g Hi to all,Thanks for the feedback and i'm giving a brief plan which you can easily follow if you are staying outside india where you can get skim milk which is a bit difficult in india.But as of my knowledge in india we have skim milk poweder which can be substuited for regular milk usgae. Note: This is not exactly a diet,but modifying your food habits. As we all know indian meal consists of variour boiled lentils,and veggies which is a boon for us and also mild spices can be used. Diet plan: Follow this plan for 21 days no matter what and see the results,if they are encouraging i'm sure you will continue if not no harm i gaurentee you will not put on weight. 1.Quit eating milk and its productsbut u can replace with skim(fat free milk) 2.quit eating oils,ghee,eggs,meat fish etc... 3.Reduce amount of sugar and caffaine(use caffine free coffe and tea)and salt. 4.Quit banans(i don't know some people say it wont harm but i quit it my self) 5.eat boiled rice with dal and all kinds of veggies only at nite during day eat sandwich made with wheat bread and veggies of your choice,drink tea and coffee as many times as u want but skim milk. 6.eat lots of celery(a veggie found in usa may be other countries),cucumber,tamato,lettuce,carrots,cabbage,spinch,green beans etc..in unlimited quantites. Reciepe for easy dal which eat a lot: In a pressure cooker add dal(like toovar,moong or mixed add haldi,jeera and now add veggies like carrots,beans,potato,spinach,green

peas,ginger and any more of your choice and put lot of water and cook on low flame till dal is done.Now add salt and lime juice you can eat this with rice or like a soup your wish its filling and satisfying. every day plan:(u can alter according to ur needs) 1.Breakfast tea or coffee with bread toast with out any oil or fat.fruits of ur choice. 2.If ur hungry go and make a sandwich with wheat bread and eat. 3.again eat a sandwich if ur hungry i don't perticularly say lunch u can eat when ever.Munch on lots and lots and lots of celery,cucumbers,and lettuce when ever possible. 4.For dinner eat dal,rice,buttermilk fat free. (u can eat dalia(cracked wheat with veggies in it too)). Make changes accordingly and stick to it very srtictley,ur doing it for ur self there is no fine if u do it wrong but think its u who will pay for it so don't starve there is lot of food to fill stomach which is fat free ,sugar free and healthy look for them around u will find them. Eating this way which i made compatiable for my lifestyle i lost from 170lb to 135lb. I did not hurry but carefully planed it and saw the results give some time to loose its not instant.You all can do it who ever want to just study ur eating habits no need to write down what all u eat just use ur senses.Good luck. And i will soon add more reciepes which are indian and fat free.I'm from south india so idly's also help me fill but not more than 2 in a day.(: I need to go now my babay is up from sleep. Bye. I can help you more if u need. Date: 2005-09-21 Name: Sakhi Subject: more info Forgot to mention few other things -- I drink 2-3 cups of green tea daily -- i wrote 30 min of walking, but actually i meant 30 min of cardio. I varied between elliptical/walking --Except the diet i mentioned, i dont eat anything else, except 1 low fat carrot cake on sunday as a treat. --If i crave for sweet, red grapes and watermelon works the best.

Top Date: 2005-09-21 Name: Sakhi Subject: Diet tips Hello friends, I have lost 29 pounds in last 5-6 months following simple diet tips. Being indian, i couldnt follow any market diets and had to find something that helps me lose. I am located in US so few things are not available in india, but one can find substitutes. Here is what i follow: 8:45 am: Morning: 1 cup skim milk with 1/2 packet quaker oats regular flavour oatmeal + 1/2 cup total whole wheat cereal + 1/2 tsp grounded flax seed 11am: Mid -morning If i am hungry i take -- 1/2 cup coffee, with 1/2 cup skim milk OR --1/2 cup fresh fruit juice OR --1 fresh fruit 12:15 pm: Lunch -- 3/4 no ghee thin chapatis -- 1 cup moong/chana/veggie (Please note, i cook my veggie for 2 people/ 3 days and i use 1/2 tsp oil for all of that. Whereever there is need for oil, i substitute with water ,using minimum oil) -- 1/2 cup fat free yogurt -- around 15 red grapes (this lunch really fills me up_ 2 pm : 5-6 almonds 4pm:

1/2 cantaloupe OR 20 strawberries OR 1 full papaya 6 pm: 1 whole grain toasted wheat bread (100 calories) 8 pm: 1 veggie burger/ 1 whole grain bread/spinach/ and 1 plate raw boiled veggies Done. Please note , i try to add 30 minutes of walking to my daily routine. hope this helps,

Chicken Paprikash A lower in calorie twist on the traditional Hungarian favorite. Half hour start to finish, serve with buttered egg noodles. 4 (4 ounce) boneless chicken breasts, patties 2 tablespoons flour 2 teaspoons sweet Hungarian paprika, divided 1/4 teaspoon ground black pepper 1 tablespoon butter 1/4 cup finely chopped onions 1/4 cup chicken broth 1/2 cup light sour cream Combine flour, 1 teaspoon paprika and black pepper in large resealable plastic bag. Add chicken pieces; shake to coat. Remove from bag and shake off excess flour. Melt butter in a large skillet over medium heat. Add chicken; brown 4 to 5 minutes per side or until chicken is tender. Remove from skillet. Add onion; cook until tender. Reduce heat to low. Stir in chicken broth, sour cream and remaining paprika; mix well. Cook until just heated through. Nutrition Facts Calculated for 1 serving (62g) Recipe makes 4 servings Calories 312 Calories from Fat 135 (43%) Total Fat 15.0g 23%