As February comes into full swing, most people have fallen off their January health kicks and are back to their pre-Christmas diet and exercise habits laden with snacks and treats.
But now an expert has revealed how having one treat each day could actually be the secret to a successful diet and weight loss.
Terri-Ann Nunns, from Doncaster, who devised The Terri-Ann 123 Diet Plan, has revealed that restrictive diets where people completely deprive themselves of certain foods can lead people giving up quickly, and returning to old habits.
She advised: ‘Allowing yourself a small daily treat helps you to stay in control of your cravings and makes your diet sustainable in the long term.’
Dietitian Terri-Ann, 35, from Doncaster, revealed snacking on treats which are under 150 calories could actually help people lose weight. (pictured, treats such as a bag of Quavers (88 calories) or a Curly Wurly (118 calories) as an example of the foods that can be enjoyed)
Speaking to FEMAIL, the 35-year-old said: ‘Deprivation and restriction might help you to lose weight quickly, but before too long your cravings will get too much and you could end up bingeing on all the food you deprived yourself.’
She explained: ‘Let’s be honest – no one wants to swear off chocolate for the rest of their life, so it’s about finding ways to include your favourite treats in your diet in a way that doesn’t become detrimental to your overall health.’
The main rule when following the treat plan is to keep your treats to around 150 calories and under.
Terri-Ann lists treats such as a bag of Quavers (88 calories) or a Curly Wurly (118 calories) as an example of the foods that can be enjoyed.
Dietitian Terri-Ann Nunns (pictured), from Doncaster, has revealed that restriction which comes from most diets leads to people giving up quickly, and falling off the bandwagon completely
Terri-Ann devised a diet called The Terri-Ann 123 Diet Plan, which is a low-carbohydrate, high-protein diet plan that has already helped tens of thousands of people lose weight.
Carbohydrates such as bread, pasta, potatoes and sugary foods are reduced in this plan, whilst protein foods such as meat, fish and vegetarian alternatives are increased.
Healthy fats are promoted in addition to plenty of vegetables and an allowance of fruit – but a daily treat, such as a bar of chocolate or packet of crisps, is allowed.
She added: ‘The average loss in the first seven days following this plan is between 5lb-7lb and then around 2lb per week thereafter.’
But while Terri-Ann says small treats are good, she advises against a full-blown cheat day.
She said: ‘In theory a cheat day – an entire day off your diet where you’re allowed to eat what you like – is fine, but in practice it can lead to overeating and bingeing on all the foods you deprived yourself of during the week.
‘This is because an entire treat day once a week can lead to an all or nothing mentality – you’ve been good all week and you feel like you need to make up for it.
‘However, this can be detrimental if you’re trying to lose weight, and you could easily undo all the good work of the previous week if you consume too many calories.
‘Instead of this, incorporate more regular treats into your diet but on a smaller scale, to avoid this binge eating cycle and to ensure you keep within a calorie deficit.
The key to success, according to Terri-Ann, is to plan ahead.
She explained: ‘Staying on track can be difficult, so make it easier for yourself by planning all your meals in advance – including snacks and treats.
‘Knowing what you’re going to eat every day in advance will not only make it less likely that you’ll reach for convenience foods, which are usually higher in calories and less likely to keep you full, but having a treat on the horizon will also help to keep you on track when you feel tempted.
‘Increase your chances of sticking to your plan by prepping food on a Sunday in advance of the week ahead and buying treats in bulk.
‘Lower calorie options can be harder to find so stock up to ensure you don’t reach for higher calorie foods when cravings hit’.
What is the Terri-Ann plan?
Speaking to Femail the 35-year-old said: ‘Deprivation and restriction might help you to lose weight quickly, but before too long your cravings will get too much and you could end up bingeing on all the food you deprived yourself.
The Terri-Ann 123 Diet Plan is a low-carbohydrate, high-protein diet plan that has already helped tens of thousands of men and women to lose weight.
Carbohydrates such as bread, pasta, potatoes and sugary foods are reduced in this plan whilst protein foods such as meat, fish and vegetarian alternatives are increased.
Healthy (unsaturated) fats are promoted in addition to plenty of vegetables and an allowance of fruit.
There are restrictions for the intake of salt and processed foods. The plan is split into three stages.
Stage 1 or The Boost is a ten day stage which is low in carbohydrate and sugars and helps to kick start weight loss.
Stages 2 and 3 are both seven day stages and offer more food allowances to include some starchy carbohydrates and fruit.
You are advised to alternate between stages until you hit your goal weight.
When you have reached your goal weight, there is a nutritionally-balanced maintenance plan to follow to ensure your weight stays off in the long term.
Reducing carbohydrate, for example bread, potatoes, pasta and sugars, is known to be effective in helping people to lose weight. The high-protein element of the plan helps you to feel full despite consuming a lower amount of calories.
The Terri Ann 123 Diet Plan was launched by Doncaster mum of four Terri Ann Nunns in 2011, after two pregnancies in one year led to her gaining over 7st in weight.
Disillusioned and fed up of other diets on the market, Terri Ann took matters into her own hands, creating a diet plan that was healthy and sustainable by eliminating and reintroducing different food groups until she devised the perfect diet plan.
Within 12 months she had lost 7 stone and went from a size 22 to a size 8.
Inspired by her success, friends and family began to ask for her advice and she decided to put her plan on paper to create the Terri Ann 123 Diet Plan.
Seven years later, Terri Ann 123 Diet Plan now has 80,000 active members from countries across the world. The dietitian approved plan is a simple healthy eating plan, which consists of three stages. Each stage gives the user a list of approved food and weekly meal plan examples to make losing weight easy and membership is for life, with no additional fees.
Your meals and snacks are all planned and the plan also includes a shopping list, recipe and basic prep guide so if you want to, you can prepare your breakfast, lunch and dinner in advance.