Have a diet dilemma or need advice? Ask Jane Michell of Jane Plan!

[JanePlanUK]

Are you struggling to lose extra weight, have a diet dilemma or need a motivational boost?

Well, look no further - Jane Michell, nutritionist, author and the founder of Jane Plan is here to answer your questions in this dedicated 'Ask Jane' thread.

Having been awarded Tried & Tested Britain’s Best Diet Delivery Service by Good Housekeeping magazine last year, Jane Plan really does practice what it preaches! We deliver delicious calorie and portion-controlled breakfasts, lunches, dinners and snacks right to your door. You can read all about diet plans and prices on our website www.janeplan.com

We really care about the high quality of our food, and of course the fact that it’s both delicious and wholesome. Carefully sourced and lovingly prepared, the Jane Plan promise is ‘no nasties – not now, not ever’!

Don’t just take it from us, read, watch and listen to some of our wonderful clients and be inspired by their weight loss stories www.janeplan.com/testimonials/

Get posting your questions!

I'm feeling a touch of Spring in the air this week...and what great news that is as we start to think of longer evenings and maybe even some sunshine!

If you're thinking of starting a healthy diet plan, do get in touch. It can be daunting to think of starting but I can offer advice that really works! Get posting, I can't wait to hear from you.

Pancake Tuesday can herald all kinds of temptation so follow this simple recipe and banish any fears of unwanted cals!

Prep Time: 3 mins Cook Time: 3 mins

Ingredients:
• 3 small ripe bananas
• 3 eggs, lightly beaten

Method
Step 1. Mash bananas well.
Step 2. Whisk in eggs until well combined.
Step 3. Heat a non-stick frying pan over a low-medium heat. Pour in 1/3 of a cup of the batter. Cook until bubbles form all over the surface and flip. Cook a further 1-2 minutes and serve.

A tip from us, make the pancakes wafer thin and that way you get the gorgeous taste in moderation. Add 160g of blueberries if you are still craving something sweet - 2 handfuls are just 91 kcals. Happy cooking and remember if you have a question just post!

They look delicious! Love banana pancakes having eaten them plentifully in India years ago .

I always think the weather we have in the UK always sends us in search of comfort food carbs for much of the year.

Jane, my wife is always complaining about having put on weight but not doing much about it. Would a diet plan such as yours work with someone semi-motivated? And is it easy to keep to it for people with families to feed (which always throws up extra temptations in the nibbling department)?

And what do you think of the 5:2 diet approach to weight loss?

Do your plans take into consideration the different life-stages people are at and do they differentiate twixt the genders? I guess I'm trying to say are they tailor-made? For example I would imagine that a breastfeeding mother trying to shed some pounds would possibly require a different type of diet plan to someone who is perimenopausal?

Thanks!

Thanks so much for posting and what a great set of questions! Yes, the pancakes are delicious; I can vouch for them myself!

We pride ourselves on providing a bespoke diet delivery service and all of our meals are prepared with the individual needs of a client in mind. At Jane Plan, we fully understand that there isn’t a one size fits all when it comes to dieting, which is why we find a phone consultation and follow-up support such an integral part of our service. If your wife did join us, she would receive weekly support calls or email support from our nutritionist. I think that this is so important, especially if she struggles with motivation. It’s hard with a family when there are often treats around – but we have lots of helpful hints on how to deal with ‘nibbling’ and so many of our clients are mums, we’ve even picked up some ideas from them.

We also think that it’s very important for a client to tell us their likes and dislikes or particular allergen or dietary needs. If your wife is vegan, vegetarian, diabetic, dislikes spicy food or is gluten intolerant for instance, we’ve got in covered!

To answer your next question, our menus follow a pattern of 1,200 calories per day. For men or women on our Plans, who might be taller or have a high BMI, we would recommend following a higher calorie intake and we can help with this.

Breastfeeding burns extra calories so we wouldn’t recommend a woman doing anything consciously to lose weight until after the second month. This gives her body enough time to successfully establish a healthy milk supply that is less likely to be adversely affected if calorie intake is restricted. Breastfeeding actually burns on average of 200-500 calories per day.

To move on to your next point, if a woman is perimenopausal she may experience changes to her body such as heavier periods and more pronounced premenstrual symptoms, night sweats and hot flashes, migraines and mood swings or gaining weight more easily during this time. Following a healthy calorie and portion controlled diet and gentle exercise program, can not only help to shed extra pounds, but it can also help to manage some of the other symptoms.

Lastly, the 5:2 diet works by restricting calorie intake dramatically on two days of the week, so it brings down your overall weekly calorie intake. Because people on the 5:2 become used to eating less on fasting days, they find they naturally eat less on non fasting days. So the overall effect is a reduced calorie intake. Since it was first launched there have been numerous articles written in favour of and against the 5:2 diet. Jane Plan is a long-term weight loss solution, so rather than putting the body into starvation mode, it encourages a healthy, sustained weight-loss of 1-2 lbs per week. We follow NHS guidelines, so it’s not at all faddy! If you did decide to go this route, you’ll receive 28 breakfasts, lunches, dinners and snacks. No yo-you dieting, just real results and real weight loss.
I hope that helps and we’re on hand if you want to call for more information or drop an email to [email protected] T: 0203 441 6646

Have a great day,

Jane

Hi Jane

this sounds great, albeit possibly beyond the pockets of most. Could see that it would have a time and a place for a special occasion or possibly just to get you into better eating habits. It would certainly make you more aware of things like portion-size.

Out of interest, how much weight would you expect someone to lose using this diet delivery service? Obviously it would depend on how overweight they are to start with and adhering to the meals/snacks provided. An average would do.

And do you get long-term customers or do people who sign up tend to follow it for a few months then have a break, possibly coinciding with when they want to lose weight and when they're not so bothered by putting on a few pounds...?

Hi there,

Thanks so much for getting in touch and asking those questions.

We find that the average weight loss for our clients to be 12lbs in the first month and following this, around 2lbs a week. In the earlier stages of the Plan, many clients lose water weight as well as fat weight, which is why the weight loss is faster in month one. Although, as you rightly say, weight loss does vary and depends on height, age, gender and activity levels too. Generally speaking, our Three Month Plan is a very good option for people who have less than two stone to lose.

We do have repeat customers who have a big occasion or holiday coming up and want to kick-start healthy eating, or need a bit of help with calorie intake and portion control. We find that they come back for is our client support and bespoke menu options. We also have lots of customers who come to us via word of mouth – people seem to love referring their friends to us. We also have very long term customers, who use the diet either to lose a great deal of weight, or as simply as an economical healthy eating Plan – some have been with us for almost 4 years!

If clients have three stone or more to lose, we recommend the Four Month Plan (It’s actually our most popular option). Losing weight isn’t a race so we advocate sustained, healthy weight loss. For those who might have an active social life or want some more flexibility, we offer a Weekends Off Plan.

If you would like to see details of all of our Plans, you can have a look here:www.janeplan.com/diet-plan/your-plan.php

With regards to the price, we fully understand that undertaking a diet Plan is a big financial step, but our prices start from as little as a few ££’s a day, and far less than the average person spends on food for a day according to the Office for National Statistics www.ons.gov.uk/ons/index.html

All the prices are on the web site [www.janeplan.com/diet-plan/your-plan.php!] What we are confident of is our delicious tasting meals and our proven results!

Don’t just take it from us, you can see for yourself when you read our testimonials or watch videos on Youtube: www.youtube.com/channel/UCs54r63wZPvhbNOPWTervuw

The other great news is that we often have details on our website of offers and last minute discounts so make sure to keep up to date and go online to www.janeplan.com or follow us on Facebook and Twitter.

Thanks and if you have anything else to ask just post?

Jane

Hi Jane.

Thanks for that banana pancake recipe.
I will try to do it today. I had my baby 9 months ago and still struggle to get rid of last 5 kilos. With my 1st one I lost all weight in 3 months. This time round it is not that easy. Do you cater for breastfeeding and halal eating mums as well? Do you actually calculate how much my 9 months old feeds and come up with a plan? I would like to look my best for my girls birthdays (they are only a week apart). And how far in London do you deliver?
Thanks in advance.

Jane,

I sympathise with Jonqillle ^^. The weight came off in 3 weeks with DD1, but I am still hanging on to about 8kg from DD2 who is three next month. I know what my temptations are, so am trying to avoid those as much as possible, but what kinds of foods should I perhaps think eating even more of? My reasoning is that it might be easier to eliminate the temptations if I'm filling up more efficiently on good things.

For example, I've now tried kale and lemon-infused warm water and have made those additions very happily. Someone recommended full-fat yoghurt. Can that be right?

Thanks!

Hi Jane,

I just wanted to say plan looks very tempting, especially for those who find it difficult to cook for hungry growing children and then cook another calorie-controlled meal for themselves (all that cooking makes it too easy to snack!).

My diet always goes to pot when I've got PMT, I'm frantically busy with the children and I'm ravenous for carbs. What would you suggest is a low-calorie healthy alternative to white bread smeared with butter. [honest, I do know bananas/nuts would be better, but somehow they don't hit the mark!).

It is proven that it takes at least 28 days (+) to change a habit. Would one month on the Jane Plan necessarily be long enough to ensure that the good eating/dietary habits stick? I guess I'm wondering whether people 'lapse' quickly? Would you advocate doing the initial habit-changing phase for a couple of months? And what type of support-system to you offer to people on the Jane Plan?

Thank you!

Hi Jane

Made the banana pancakes with the kids today and they were delicious! I'm a big fan of your plans which encourage healthy weight loss. Thanks for sharing.

Victoria x

Hi Jane, I have to say your plan looks fantastic and I am extremely tempted indeed to give it a try. My only concern would be what about those occasions where it's just not appropriate to bring your own food, like going to weddings or eating out? Do you have a coping strategy on showing self control at the buffet? Your thoughts would be greatly appreciated!

Hi there Jonqillle, first of all congratulations on the new addition to your family! What a special few months...and busy I’m guessing!

Don’t jump the gun and be too hard on yourself when trying to lose weight after having a baby. Your body will have gone through significant changes, so it's very important to pace yourself and feel comfortable before thinking of a new diet plan! We always recommend that new mums have a chat to their GP before embarking on a weight loss regime too.

Breastfeeding burns extra calories (approx 200-500 calories per day) so we wouldn’t recommend doing anything consciously to lose weight until after the second month after a birth, which you are past now which is good news! We follow NHS guidelines and advise ladies not to diet at that early stage to allow the body enough time to successfully establish a healthy milk supply that's less likely to be adversely affected if calorie intake is restricted.

We do however have ladies on Jane Plan who are breastfeeding, so we can definitely help you. We can work out your Body Mass Index (BMI) and this is a great way to assess if you are a healthy weight for your height. The average weight loss for our clients is 12lbs in a month. People often lose more weight in the first week as it is water weight and then it usually drops to a steady 1-2lbs a week.

We wouldn’t work out the exact amount that your nine month old feeds, as all babies are different in regards to feeding, but our nutritionist would be able to create a bespoke menu that is based around the 1,200 calories a day that Jane Plan follows. Some of our dishes vary in cals within the Plan, so that’s where the bespoke menu option is very useful for clients with specific requirements like yours, or those with allergies or intolerances.

We’re delighted to have two halal meat dishes on the Plan – Chicken Korma and Chicken Sweet and Sour, as well a as wide range of vegetarian options. Unfortunately we don’t have any kosher meals at the moment, however, we offer meals prepared in an exclusively vegetarian kitchen, which may suit your requirements.

With deliveries, we’re based in West London and we deliver diet plans all over the UK so London is well within our reach! We’ve even delivered plans to customers in France, Switzerland, America and Canada ?

It’s lovely to have a goal in mind and we’re sure we can help you feel really healthy and the weight you have in mind by your daughter’s birthdays!

Thanks again for the great questions and anything else get posting again!

Jane x

Well done on being so aware of the food choices you're making an recognising your weaknesses - that's often the hardest part! You’re right on track with the warm water and you could try matcha tea or blood orange and cranberry to mix it up!

We would always advise our clients to go for a fat free yoghurt or 180ml of skimmed milk to stay on course with a calorie count while following our Plan. Full fat will contain far more calories so bear that in mind.

I’ve just had a chat to our nutritionist and a tip that she reminded me of was to snack on things that take a bit longer to eat like edamame beans or peel a juicy orange. It might seem simple, but eating things that you can’t have immediately will encourage mindful eating and curb those pesky carb cravings! We all know how easy it is to munch away on a bag of crisps or dip a chocolate bar in tea when cravings hit, so here’s a handy list of healthy snacks to have in the house:

• 2 plums, a medium banana, one good sized apple
• Two rice cakes or oatcakes with cottage cheese and chilli sauce for
extra flavour
• Babybel cheese
• A handful of berries and strawberries or blueberries
• 9 almonds and handful of cranberries
• One or two handfuls crudités, such as carrots, celery, pepper
radishes or mangtouts
• Two Ryvitas or Crispbread with 1 tablespoon of hummus
• A hard boiled egg
• Sushi
• A handful of small olives

If you have a bit more time, you could prepare a tasty salad. Buy rocket or mixed lettuce, cucumber, pomegranate, tomatoes, tuna, chickpeas or lentils and get enjoy putting combinations together!

I hope that helps and best of luck with the healthy eating!

Jane, x

Thank you for that list, Jane. I like most everything on it, but like you say it's easy to eat (and shop for) the more "convenient" things. Sometimes I think shopping online is better as you're not tempted by lovely things in the shop and really do just get what you meant to get.

I am lactose-intolerant (but somehow yoghurt doesn't bother me??), so will have to make do, but there are some lovely lacto-free substitutes for most of those things on the list. And I especially love edamame beans.

No problem at all SoapsandScents, I hope it helps. A brand of yoghurt that I recommend is Total - it's a fat free, high protein yoghurt, making it a great choice for those following a low calorie or low fat/fat free diet.

Hi there TiredAsANewt,

Yes we totally understand that at certain times of the month that we all suffer cravings for carbs or high sugar items. They really are so comforting. You obviously get the banana and nuts thing but have you tired a calming herbal tea like camomile? We've given a list of helpful snacks above to SoapandScents but another helpful strategy is to try and introduce some non food related tactics next time the cravings hit.

Take a relaxing warm bath or light a scented candle if PMT hits. I'm sure as a busy mum this isn't always an option, especially in the middle of the day but if you can find any reason at all to get out of the kitchen, such as a walk in the park, this will really help. Gentle exercise can ease PMT, and by the way, caffeine can exacerbate symptoms in case you're partial to a cuppa!

Hope this helps!

Jane

Hi SirWhingeAlot,

Thanks so much for posting your question and I think mind-set and routine are really good issues to raise.

You’re right, instilling new eating habits and routines can be a real battle! Setting short-term goals is an effective way to retrain the mind into better eating habits. It’s all about taking little steps in the process of changing the way you think about food, it won’t happen overnight! Eating mindfully will challenge your eating habits – keep a food diary, shop wisely, avoid unhealthy choices at buffets, don’t eat on-the-go! Breaking these habits will help you to look at your eating more objectively. If your mind is present when you eat, you will begin to think in a different way and you’ll actually enjoy food more!..you’ll also spot your weaknesses!

You’ve asked about support and I’m delighted to say that in my opinion, that’s what makes Jane Plan different from other diets.
If you sign up, you will receive weekly support calls or emails where we offer the emotional support needed to successfully complete a diet Plan. We have a nutritionist on hand who you can ask diet queries or if you need motivation or are feeling really hungry. She is also there to help create a menu if you have specific dietary requirements.

We do find that people often get a buzz after the first week of weight loss. As mentioned above, that’s due to water loss. The shaky time can be in the third and fourth week of a plan when your weight plateau or slow a little. When faced with an overwhelming feeling to break your Plan, take five minutes and focus. Are you hungry? Maybe you need a glass of water or a snack like crudités that won’t tip your calories. Or maybe you need to add more vegetables to your main meals to maintain your sugar levels and ease cravings.

With regards to the lapse in Plans, it’s perfectly normal to lose more weight in the early stages of a diet, that’s because people always lose water weight, as well as fat weight at the beginning of their Plan. It is very unusual for our client’s weight to plateau because we tailor the Plans to their individual needs.

The length of Plans and how long clients carry on is related to how much people want to lose. If it’s up to 1 stone in weight, then we would recommend our 1 Month Full Plan as clients on average lose about 12lbs in the first month but that depends on gender, height, age and starting weight. For clients who want to lose more weight, then the Three and Four Month Plans are more appropriate for long-term weight loss. We have some clients who have been with is for many months consecutively, some of whom use the Plan purely for healthy eating and convenience. Everyone is different so give a call and we can help create a Plan designed just for you!

Jane, x

Hi Mummyonthego,

We’re so happy that you enjoy the ethos of our brand and yes, it’s definitely all about healthy weight loss. If you want any information to see what challenges and goals I’m facing in my own diet, visit my new blog: www.janeplanuk.wordpress.com

Stay in touch,

Emily

Hi PottyMouther,

Oh yes - buffets can be full of temptation! Remember: the biggest pleasure is in meeting and talking with others rather than the food, so focus on that. We do offer a Weekends Off Plan for people with busy social lives or family commitments. For those on the Full Plan, we understand that there are occasions where you have to eat off plan so we give individual advice when that happens. Here are some tips that have really helped me when I found myself if stressful food situations. I hope they help you too!

• Visit the buffet once and then stand as far away from it as you can
• Avoid high fat-foods and stick to fresh and green salad items
• Practice portion control – make sure the porcelain of the plate is
always visible
• Look out for are sushi, green salad, grilled chicken or fish options
• Drink lots of water, it will make you feel full and can ease cravings
• Don’t be afraid to ask for a small portion

It’s also a good idea to keep an eye on your portions when eating off Plan. A good visual guide is that a portion of meat should be about the same size as your iPhone and a portion of fish should be the same size as your cheque book. Avoid bread, potato, pasta and rice and load up on the veggies instead!

Jane, x

Hi Jane, thanks for this web chat opportunity, it's great to be able to ask an expert!

I have lost weight a couple of times in the past so I know I can do it but this was pre child so I had the freedom (and money!) to go to the gym and exercise!

I did sign up to a 5K which got me back into my dusty running shoes and plodding around the park and I am hoping the longer days and better weather will make that habit easier to pick up again. I am planning to sign up for another 5K run to give me a push to exercise when my boyfriend is around to take over childcare.

My question really is around extending motivation to the rest of the people in the house! I struggle with willpower and food (I love food and cooking!) myself but my boyfriend is worse so I find myself being dragged down if you like. My daughter is two and a half now so I am very keen to instill healthy eating habits in her and I think leading by example is the best way to go. Luckily she loves fruit and vegetables (for the moment at least!) and we basically all eat the same meals as often as possible and when we do I manage to cook healthily as I worry about what she eats. I think it's quite common though that when the grown ups are left to our own devices we slip a little and are often too tired to cook and sometimes give in to a takeaway.

So a long winded way of asking... Do you have any tips for motivating your partner to lose weight and join you in a healthy eating regime?

I will look at your website in the meantime!

Many many thanks.

Some great ideas for food there but no mention of exercise or alcohol intake Which have to go hand in hand with a healthy eating plan. ditch the car and grab the bike or walk. So a holistic approach.

Hi Jane

I have a recipe request (if I may ask a question?). It's National Pie Week so I wondered if you could suggest savoury and sweet 'pie' recipes that are healthy and fall in line with Jane Plan thinking (in the way you came up with the great pancake alternative one upthread)!

Thank you!

Kate

Hi 1crazylittledaisy,

No problem at all and I’m delighted to be able to answer your questions!

Well first off, a big pat on the back to you for getting out and signing-up to those 5ks! It sounds like you are doing fabulously with your motivation. I’ve given up refined sugars as a lent challenge and motivation and willpower the hardest things to muster at the end of a long day I find!

We often get feedback from our clients, that they find it really difficult to stay upbeat and to keep making healthy choices when friends or family don’t! This is a direct test on our willpower, but once you’ve made the choice in your own head, you will begin to see the benefits of a healthy lifestyle and stop craving sugary snacks or to fall into a sedentary lifestyle.

I think what may be contributing to the different approaches of you and your boyfriend is the different approach that men and women have to weight loss and fitness. Women are often focused on goals like losing baby weight, a social activity or improving long-term positive wellbeing and health. Men are often motivated more strongly by health reasons. They might have a health scare or be advised by a doctor to take lose weight, but until that moment, it can be difficult to kick-start the healthy approaches to weight loss and diet.

Cook yourselves happy
So you’ve grabbed an hour to cook a meal? Why not do it together! Spend time getting to know what new flavours you could try and most importantly, have fun! You might well be stuck in a food rut so look at cookbooks, recipes shows or go online! Cook a double the portion and freeze the leftovers for those evenings that both of you are really tired. Some meals like chilli con carne and curries taste better the next day as flavours infuse!

Stock up on the staples
Frozen fruit and vegetables are so handy when you’re pressed for time or are feeling too tired to make a creative meal. Just pop them on the hob to steam or boil and they will count as one of your five fruit and vegetables portions a day. Another low calorie, quick meal is to prepare a tasty salad. We advise buying rocket or mixed lettuce, cucumber, pomegranate, tomatoes, tuna, chickpeas or lentils and get enjoy putting combinations together. These are the go-to snacks to fall back on...not sugary sweet options!

Make exercise fun
One of our clients goes on ‘date walks’ with her husband and one of the girls in the office went to a rock climbing class with her boyfriend recently. They had great fun and burned calories too! Think of fitness as quality time for both of you to spend together.

Make a routine
Arrange a time to eat together every day if possible. You say that you cook lovely, healthy meals for your daughter, so definitely stick to the same meals as her. If temptation strikes, have healthy snacks to hand or distract yourselves (crudités, hummus, carrot sticks) or in the evenings, go for a walk or sign-up to a new class! Distraction is key when it comes to battling cravings.

Feel the burn
Cost is an issue with some gym subscriptions, but you could look at discount offers for the two of you to join or you could even a bootcamp class? If you are both in the same routine, it will be so much easier!

I hope those tips help!

Read some articles on our Diet tips page for more advice:

[http://www.janeplan.com/diet-tips/excercise-in-groups.php]

[http://www.janeplan.com/diet-tips/too-busy-to-fit-exercise-in-your-diet-plan.php]

[http://www.janeplan.com/diet-tips/find-a-diet-buddy.php]

Hi MajorClanger63,

I’m really happy that you highlighted alcohol and exercise and the impacts on weight loss.

We’re big advocates of a balanced diet and getting active here at Jane Plan and we follow NHS guidelines that recommend that adults should aim to be active daily if possible.

In a week, we encourage clients to try and make sure that their activity adds up to at least 2½ hours of moderate intensity activity. One way to approach this is to do 30 minutes on at least 5 days a week. We encourage a walk or gentle swim and to build from there. Don’t push yourself too soon!

We know that most parents are very very busy so incorporating activity into your daily routine is key. Walking the children to school as opposed to driving or cycling to work or the shops are very time effective ways of keeping active.

For more serious exercisers, 75 minutes of vigorous intensity activity spread across the week will be comparable to 2½ hours of moderate intensity activity.
Exercise for the average person contributes 15% to weight loss and diet control the remaining 85%. Interestingly it isn’t possible for all of our clients to exercise, so our weight loss Plan is created for those who are immobile or unable to do vigorous exercise. These clients can still lose weight in healthy way with a calorie and portion controlled diet.

I know that it can be really hard to stay away from alcohol. For many, it’s connected to social activities and relaxing but alcohol is very high in calories (about 7 cals per gram, almost as high as fat) and little nutritional value. This means that many of us are drinking our excess calories without even realising!

Some quick tips on alcohol
Don’t be a sofa slurper – it will increase your risk of drinking more and mindless munching!

Add fizzy mineral water or slim line tonic to wine to reduce calories

If it’s company you’re after, go to a film, take a bath or go for a run. Distract yourself from the ‘wine o’ clock craving.

If it’s too difficult to detox or stay off alcohol, why not reduce your intake to two days max per week. Every small step helps!

We also have a dedicated section in the Jane Plan book devoted to exercise and alcohol: www.janeplan.com/book

Jane x