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44U

Simple and easy to follow.

  1. Choose as much from the FILL ME UP LIST - no need to weigh or measure, eat as much or as little from this list as you like, this should make up the majority of you meals, and snacks.- this section is made up of fruit, vegetables and salads and as such you must have a least 5 different portions

  2. Pick your 4 4 U Daily - This is to ensure you get your correct Protein, calcium, fibre & healthy fats.

  3. LITTLE EXTRAS you may score upto 3 of these a day - you can have more but remember this is the section that will effect your weight loss (or maybe save them up for a  "Your Day". THESE FOODS MUST BE WEIGHED AND MEASURED. Also see  FAT & SUGAR RULES PAGE

  4. Please 2 portion oily fish per week.

  5. YOU MAY SPLIT YOUR 4 4 U over meals,  eg 1 portion of bread is 2 slices, have 1 for breakfast and 1 for lunch

The Rules

  • DRINK plenty of fluids - at least 2 litres a day - no added sugar squash, bovril, coffee, tea, herbal teas, water and mineral water are all allowed. Please watch out for the amount of milk you use but the odd splash is not going to make a difference.

  • BE LABEL AWARE -  we know sugar is bad for us as fat, and we all eat too much so try and keep to the rules for both sugar and fat CLICK HERE TO SEE RULES

  • COOK oil and fat free where possible or use an oil spray Its is always a good idea to incorporate your  healthy fats into your recipes!

  • EXERCISE - aim for at least 30mins - 5 days a week, get a little out of breath hot and sweaty - do more classes!

  • PORTIONS - use the handy hand guide & cup measurements (found in handy Items page) or as directed on packet where measurements are not given.

  • LOWER FAT NOT FAT FREE- have a smaller portion- this will make the balance of added hidden sugars a little better than having totally fat free

  • DONT TREAT IT AS A DIET! - such a negative statement always ends up in failure! you are eating healthily - enjoy what you eat.

Your lists

3 sheets of A4 needed

4 4 U Daily please stick to the allowances in each box

you may chose more than stated but 1/2 a portion must me counted as 1 Lttle Extra

Protein list TWO ONLY

  • 100g portion any lean meat

  • 150g portion any fish

  • 150g any seafood

  • 150g lean mince (5% fat or less)

  • portion quorn

  • portion tofu

  • portion soya protien

  • 2 eggs

  • 2 low fat sausages

  • 2 turkey sausages

  • 4 rashers turkey bacon

  • 2 rashers lean bacon

Healthy fats list ONE ONLY

  • 1 tbsp olive oil

  • 1 tbsp coconut oil

  • 1/2 avocado (only 2 per week please)

Nuts & Seeds

  • 16 almonds - 20g flaked almonds

  • 5 Brazil nuts

  • 14 cashew nuts

  • 7 chestnuts

  • 35g fresh coconut

  • 23 hazelnuts

  • 2 level tsp linseeds

  • 1 level tbsp mixed chopped nuts

  • 30 small unsalted peanuts

  • 11 pecan halves

  • 1 level tbsp pine nuts

  • 35 pistachio nuts

  • 2 level tbsp pumpkin seeds

  • 2 level tbsp sesame seeds

  • 2 level tbsp sunflower seeds

  • 5 walnut halves

FILL ME UP 

This may be the smallest box but it is the most important at least 2/3 of everything meal you eat in a day should be from these - try for a minimum of 5 a day more if you can,

minium of 2 portions of fruit per day please

  • All fruits (raw)

  • Vegetables (except potatoes) raw or cooked, no fat or oil added

  • Sweet potatoes, carrots, parsnips, peas and sweetcorn ARE allowed on this list.

  • Pulses - ie Chick peas- kidney beans etc

  • Salad vegetables

Calcium list ONE ONLY

  • 350ml skimmed milk

  • 300ml 1% fat milk

  • 250ml semi skimmed milk

  • 175ml whole milk

  • 400ml skimmed goats milk

  • 275ml semi skimmed goats milk

  • 200ml whole goats milk

  • 400ml calcium enriched soya milk

  • 300ml lactose free semi skimmed milk

  • 1 portion reduced fat yoghurt

  • 1 portion fat free Quark

  • 500ml sweetened almond milk

  • 1 litre unsweetened almond milk

  • 30g any full fat cheese

  • 40g any reduced fat cheese

  • 40g low fat cottage cheese

  • 30g full fat cottage cheese

  • 45g feta

  • 35g halloumi

  • 50g mozzarella

  • 65g reduced fat mozzarella

  • 75g reduced fat soft cheese

  • 90g ricotta

  • 2 dairylea light cheese slices

  • 4 dairylea light triangles

  • 3 dairylea orginal triangles

  • 6 laughing cow extra light triangles

  • 4 laughing cow light (any variety)

  • 3 mini babybel light cheeses

  • 2 mini babybel orginal cheeses

  • 2 x 35g Philadelphia light soft cheese tubs

  • 3 x 35g Philadelphia lightest soft cheese tubs

Fibre Choices TWO ONLY

  • 1 portion Wholewheat pasta

  • 1 portion brown or basmati Rice

  • 200g new potatoes skin on

  • 200g of potatoes (boiled steamed dry roasted - no fat or oil added)

  • 1 portion quinoa

  • 1 portion barley

  • 1portion couscous

  • 1 wholemeal wrap

  • 2 BFree Sweet potato wrap

  • 35g any wholewheat cereal

  • 2 weetabix

  • 1 portion bran/ bran cereal

  • 1 portion unflavoured porridge

  • 35g grape nuts

  • 2 slices of any wholewheat medium sliced bread

  • 3 any flavoured ryvita

  • 4 any flavoured Rice cakes

  • 4 ryvita rye original

  • 30g bag ryvita minis

  • 5 Finn crisp original thin crisps

  • 50g dried fruit

  • 125g canned prunes (in juice)

  • 125g canned apricots (in juice)

Cooked fruits - all without sugar sweetener maybe added

(great for deserts)

  • 375g cooking apples

  • 250g eating apples

  • 450g fresh apricots

  • 300g blackberries

  • 250g black/red/white currants

  • 350g plums/damsons

  • 275g fresh figs

  • 350g gooseberries

  • 150g greengages

  • 300g peaches

  • 350g pears

  • 150g prunes

  • 250g raspberries

  • 500g rhubarb

  • 30g of any dried fruit

Use me freely

  • Marmite

  • Fat free dressings

  • Frylight - low calorie sprays

  • Salt, pepper & vinegars

  • Stock cubes & stock pots

  • Herbs & spices

  • Soy sauce

  • Fish sauce

  • Oyster sauce

  • Mustard powder

  • Tomato puree & passata

  • Sweeteners

  • Sugar free coffee additives

Little Extras Scoring 1/2

  • 2 tbsp baked beans in tomato sauce

  • 1 chicken or turkey sausage

  • 1 tbsp table sauce - ketchup, brown,   bbq, etc (lighter versions please)

  • 1 tsp ready made mustard all types

  • 1 tbsp reduced fat coleslaw

  • 1 tsp low fat spread

  • 1 tsp Butter

  • 2 tsp jam/marmalade

  • 2 tsp pickle or relish

  • 10 olives

  • 1 BFree Sweet potato wrap

Remember you are allowed 3 little extras per day - or you may save them and have a "Your Day"

Little extras scoring 1

  • ANY 1/2 PORTION of any  "4 4 U"

  • Any packet- jar-mix under 5% fat - portion as directed on packet

  • 1 slice seeded or white bread

  • 3 crispbreads/Ryvitas

  • 1 portion white rice

  • 1 portion white pasta

  • 100g tinned meats - ie corned beef

  • 1 burgers

  • 1 sausage

  • 100g mashed potato

  • 100g oven chips

  • 100g potato wedges

  • 100g mince over 15% fat

  • 1/2 tin soup - any type

  • 120ml gravy from granules

  • per portion as directed on jar - tinned/ jar sauce mixes

  • 100ml custard - ready made/powdered or instant

  • 1/2 tin - in tomato sauce - spaghetti, ravoli etc

  • 1/2 tin macaroni cheese

  • 1 portion fatty meat such as lamb chops or belly pork

  • 2 fish fingers

  • 1 breaded chicken portion

  • 50g chorizo

  • 1 small yorkshire pudding

  • 1 portion stuffing mix (made as directed)

And anything else not on free list and not high fat - high sugar

Little Extras Scoring 2

  • 1 pub measure of any spirit (with diet mixer)

  • 1/2 pint lager, beer or cider

  • 1 125ml glass wine - white, red, rose or sparkling

  • 1 small treat size bar chocolate (50g) (fredo!)

  • 1 individual packet of crisps

  • 5 boiled sweets

  • 125ml of any fruit juice

  • 1 small icecream

  • ready meals

  • ready made sandwiches

  • pies/pastys/pastries

  • pates & meat pastes

These are the traditional NO GO I AM DIETING FOODS

You do not need a full list cream cakes, icecreams doughnuts, pies, pastries, you know what they are!

these are fine as occasional treats and occasionally isnt once a week.

Alcohol is on this list as if you are trying to lower your sugar it is one of the worst

offenders.

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