City Girl Diet

Do consult your doctor before starting this or any other diet

Rules of this diet,

Drink 8 glasses of water a day

Have as much soup as you want when hungry

If you are hungry through the day you may also eat freely carrots, celery, apple watermelon, oranges, mandarins. Coffee at tea must be black no sugar. Herbal tea is fine or diet drinks

 

 

 

Soup recipe

1.5 litres of water

3 carrots

3 onions

Half a cauliflower 

1 cup of cabbage

1 can of tomatoes

3 sticks of celery

Salt, pepper, and herbs and spices of your choice

Boil the soup until the veg are tender, then put in a blender if you prefer, a smooth texture. Or you can blend half the choice is yours

 

 

 

Monday

Breakfast,

1 cup of low fat milk

1 low fat cracker and cheese

2 pieces of fruit, (not banana)

 

Lunch

Salad and low carb soup (see recipe below.

1 piece of fruit

 

Dinner

Chicken without the skin

Salad and veg (no potato)

1piece of fruit

 

supper

1 banana

1 cup of low fat milk

 

 

Tuesday

Breakfast

1 low fat yoghurt

3 pieces of fruit (no banana)

 

lunch

Salad, tuna, low carb soup

1 piece of fruit

 

 Dinner

2 slices of low fat meat

Dry roast veg,

1 piece of fruit

 

supper

1 banana

1 apple

 

Wednesday

Breakfast

1 low fat cracker

1 low fat cheese slice

3 pieces of fruit

 

Lunch

Salmon canned

Salad

Low carb soup

 

Dinner

Low fat fish

Boiled veg, salad

2 pieces of fruit

 

Supper

1 Banana

1 glass of low fat milk

 

Thursday

Breakfast

Low fat yoghurt

2 pieces of fruit

1 low fat cheese and cracker

 

Lunch

With low fat meat and salad

Whole meal roll

Low carb soup

1 piece of fruit

 

Dinner

1 slice of low fat meat

1 jacket potato with butter

Salad

Low cab soup

 

Supper

1 banana

1 glass of low fat milk

 

Friday

breakfast

1 boiled egg

1 piece of toast lightly buttered

2 pieces of fruit

 

Lunch

Canned tuna, Salad

2 pieces of fruit

 

 

Dinner

 1 slice of low fat meat

Salad

1 whole meal bread roll

 

Supper

1 banana

1 apple

 

Saturday

breakfast

1 low fat cracker and cheese slice

1  low fat yoghurt

2pieces of fruit

 

Lunch

Filled roll with low fat meat and salad

Low carb soup

1 piece of fruit

 

Dinner

Low fat fish steamed

Salad, steamed veg

Jacket potato with butter

2 pieces of fruit

 

Supper

1 banana

1 glass of low fat milk

 

Sunday lovely Sunday

You get the day off but do not of course go crazy eat as normal with the odd treat as by now you should of started to of lost weight. And have heaps more energy. So don’t blow it entirely

 

Exercise & Calories Chart

The chart below shows the approximate calories burned by a 150 pound woman. If you weigh less, you will burn fewer calories; if you weight more, you will burn more.

Fig 1. Approximate calories burned, per hour by a 150 pound woman

Type of Exercise	Calories/hour
Sleeping	55
Eating	85
Sewing	85
Knitting	85
Sitting	85
Standing	100
Driving	110
Office Work	140
Housework, moderate	160+
Golf, with trolley	180
Golf, without trolley	240
Gardening, planting	250
Dancing, ballroom	260
Walking, 3mph	280
Table Tennis	290
Gardening, hoeing etc.	350
Tennis	350+
Water Aerobics	400
Skating/blading	420+
Dancing, aerobic	420+
Aerobics	450+
Bicycling, moderate	450+
Jogging, 5mph	500
Gardening, digging	500
Swimming, active	500+
Cross country ski machine	500+
Hiking	500+
Step Aerobics	550+
Rowing	550+
Power Walking	600+
Cycling, studio	650
Squash	650+
Skipping with rope	700+
Running	700+