No don't go for weight watchers or a 'diet'. I would aim to eat as I'm about to describe 80-90% of the time but relax and really enjoy whatever you like the rest of it.
The 'rules'
- no 'diet' foods, 'low fat' versions of food or artificial sweeteners
- no processed food or white carbs (bread, rice, pasta, potatoes, white flour based food)
- get carbs from plenty of veg and small portions of wholegrain products, pulses, beans, sweet potato etc.
- minimise sugar - so cut out fruit juices, cereal, jam, pre-prepared sauces.
- plenty of good fat - cold pressed oil on salad/veg, olives, avocados, nuts, nut butter , oily fish and eggs.
- avoid deep fried/takeaway food and hydrogenated fat.
So if I tweaked your day Fighting I'd say
- have eggs with your toast, or nut butter on it, or have porridge with some nuts and fruit instead of cereal, or some Greek yoghurt with berries and nuts
Have a big tuna salad for lunch, with plenty of leafy greens, avocado, any raw veg you like, maybe some cannellini beans tossed in, a few seeds on top and a lovely extra virgin olive oil dressing. Lose the bread and soft drinks, have water or green/herbal tea.
Stick with good protein as the basis of your evening meal, with plenty of veg and for carbs have baked sweet potato, lentils, chickpeas, quinoa, beans of some kind.
Snack on crudités and humous, some apple spread with nut butter, Greek yoghurt and berries, a couple of squares of dark chocolate, a handful of raw nuts and some fresh fruit, a bit of cheese with celery or fruit....
The most important thing to add in all this is that whatever you eat, relax, breathe and eat it as slowly as you can, if possible without any distractions. Most of us eat far too quickly, without paying proper attention - this compromises our digestion, assimilation and metabolism and we lose touch with sensations of hunger and satiety, all of which lead to over eating, fat storage , poor use of the nutrients on our food and an absence of pleasure in eating. Most of is need to relearn it all! A great book to read about this - The Slow Down Diet by Marc David.
How does that sound? Don't forget, nothing is banned-sometimes good an be like a hug and it is what we need, even if it is supposedly 'bad' - the skill is learning to recognise the true need and when we act on it, do so slowly and with enjoyment, no guilt, no feeling of 'shouldn't'. 