Weight loss diet plan 400-600-600 has been launched by Public Health England, that aims to to help adults make healthier choices while out and about.
How the plan works is to eat 400 calories for breakfast, 600 for lunch and 600 for dinner, plus a couple of healthier snacks and drinks in-between.
If the campaign is a success, adults will reduce there excess calorie consumption and stay within their recommended daily intake, which is 2,000 for women and 2,500 for men each day.
According to research carried out by the health body, adults consume around a quarter of their calories from eating out, with many unsure how many calories they need each day.
For most people, grabbing lunch is the norm – but consuming too many calories is easier than peopler may think.
Weight loss: New 400-600-600 diet plan could help obesity crisis in England
Obesity can lead to an increased risk of heart disease, cancer, type 2 diabetes and cuts life expectancy
Something as common as a meal deal of a sandwich, a sugary soft drink and a packet of crisps can contain around 800 calories.
Major retailers – including Greggs, McDonalds, Starbucks and Subway – will provide a range of options to help shoppers find 400 and 600 calorie meals.
TV doctor, Sarah Jarvis, has explained why adults should follow the 400-600-600.
She said: “I see patients every day who are struggling with health concerns due to eating more than they need. Obesity can lead to an increased risk of heart disease, cancer, type 2 diabetes and cuts life expectancy. Not only that, treating obesity costs the NHS £6bn each and every year.”
Weight loss: The new diet plan has been launched by Public Health England
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But are you able to swap round the calories you eat for each meal – for example, 400 for breakfast, 600 for lunch and 600 for dinner?
“The ‘400-600-600’ tip is designed to help people keep a number in mind for each occasion. It’s based on the principle that has been provided to UK institutions for a number of years – on average 20 per cent of daily energy and nutrients should come from breakfast and 30 per cent from both lunch and dinner. All other snacks and drinks consumed between meals should make up the difference.
“Many people aren’t aware of this long-standing guidance and it’s not uncommon for people to skip breakfast entirely, which can lead to overeating later in the day or unhealthy snacks and drinks to compensate. It’s also important for people to keep an eye on unhealthy snacks and sugary drinks, as these contribute to your overall intake and can be a key driver in weight gain.
“Depending on your lifestyle, some people might prefer to consume more calories for breakfast and slightly less for lunch and dinner and if that’s the case, apply the rule of thumb to the three meals overall. The important thing is to be more calorie aware and keep in mind the tip when consuming meals on the go in particular.”
But why is calorie counting important?
Weight loss: Sometimes meal deals can contain around 800 calories
Dr Jarvis stressed the campaign is not about calorie counting, it’s about being calorie aware to help people to make more informed choices.
She said: “Some ‘meal deal’ options can contain over 1,000 calories in just one sitting, and many food outlets offer the choice of ‘super-sizing’ or adding an extra dish for a modest fee, increasing the temptation to take in more calories than you planned.
“That’s why it’s really important that some of the bigger retailers and manufactures are reformulating standard foods, providing healthier options and clearer signposting. PHE are rightly encouraging people to look at the labels and cut back on sugar, salt and fat – combined with more calorie awareness should help people to keep closer to the recommended guidelines of 2,500 for men and 2,000 for women.”
Here are some examples how you can follow the diet plan on the high street:
Breakfast: Vanilla Latte (short & sugar free syrup) and Classic Oatmeal = 388 calories
Lunch: Iced Latte and Buttermilk Chicken & Mango Salad = 453 calories
Cappuccino (short) and Egg Sandwich = 456 calories
Breakfast: Original Porridge (268) + flat white coffee (74) total 342kcal
Lunch: Spicy Calzone Bake (289kcals) + cream of tomato soup (213kcals) + raspberry lemonade drink (10kcals) total 512kcals
Mexican Chicken wrap (339kcals) + strawberry and granola yoghurt (226kcals) + cloudy lemonade drink (15kcals) total 580kcal
Weight loss: Is calorie counting important?
Breakfast: The Egg and Cheese McMuffin + White Coffee + Fruit Bag
Lunch: Chicken Legend with Hot and Spicy Mayo + Medium Coke Zero + Carrot Bag
The Garlic Mayo Chicken One – Grilled wrap + Fruit Bag + Sprite Zero
Breakfast: 6″ Bacon, Egg (omelette) & Cheese sub on Italian White + Regular white coffee with semi-skimmed milk
Lunch: 6″ Steak & Cheese Sub on Italian White + Walkers Cheese & Onion Baked Crisps + 16oz Pepsi Max
6″ Turkey Breast & Ham Salad on 9-grain + Walkers Cheese & Onion Baked Crisps + 500ml bottle Water
Lunch: Delicious Duck & Hoisin Sauce Wrap + Delicious Falafel with Yogurt & Mint Dip + Coca-Cola Zero Sugar 500ml
Delicious Louisiana Style Cajun Fritter Sandwich + Nutritious Avocado Houmous & Veggies + Plenish Water+ Blueberry Pear
Delicious Egg & Avocado Sandwich + Walkers Baked Cheese & Onion 37.5g + Vit Hit Apple + Elderflower 500ml
Public Health England (PHE) warned that obesity is becoming “the norm” as it challenged the food industry to cut a fifth of calories from popular family foods over the next six years.