It’s called comfort food because it’s comforting to eat – but that’s not much good if after eating it you’re filled with remorse too. Many comfort foods are fattening – it’s one of the reasons women put on an average of 2,5kg every winter, when they’re hardest to resist.
Just blame our cavewoman cousins. They needed to lay down an extra layer of fat to survive the cold, and although we’ve evolved to the extent that we have central heating, we haven’t evolved enough to stop this winter weight gain.
Even when the weather is good, though, there are times when a salad just won’t do it. Another reason for craving comfort foods is feeling down – and that’s also not confined to winter. When our body’s level of the happy hormone serotonin drops, we instinctively seek out foods that will push it back up. The trick is to satisfy the craving without also pushing our weight (back) up. And that’s what this diet promises to do.
These five foods are great mood-lifters and good news for weight-shifters too.
Chicken contains good-quality protein, which stabilizes blood sugar and therefore your mood.
Oats are a great source of vitamin B, which boosts serotonin.
Chocolate increases the body’s production of endorphins, feel-good chemicals that also reduce pain.
Chickpeas contain tryptophan an ammo acid that increases the brain’s good-mood chemicals.
Potatoes – both sweet and regular – contain folic acid and zinc, both of which have mood-boosting properties.
The Diet
You can drink all the water, black coffee and tea (fruit or herbal) that you like. Choose one of the following breakfasts, lunches, dinners, desserts and snacks each day.
Breakfast
Porridge made from one cup oats and 250ml skimmed milk, topped with stewed pears or plums.
One slice whole-wheat toast with butter, and two scrambled eggs made with a dash of milk.
One whole-wheat muffin with two trimmed rashers of bacon, grilled.
Small portion of whole-wheat cereal (such as two Weet-Bix) with hot milk and one banana.
Lunch
Chicken-noodle soup with a hunk of warm whole-wheat bread and butter; one banana.
Medium jacket potato with 3 tbsp vegetable or meat chilli; 125g stewed apples with cinnamon.
Low-fat macaroni cheese (To make it, mix 1 tsp margarine and 1 tsp cornflour over a low heat, add 125ml low-fat milk, then 20g mature Cheddar and one handful frozen vegetables. Serve with 70g (dry weight) pasta.); 125g stewed apricots.
Toasted whole-wheat sandwich with 25g cheese and one sliced tomato; fruit smoothie.
Dinner
Chickpea curry (Make it by softening some onion, garlic and ginger in a pan. Add 100g chickpeas, a handful of spinach and curry paste. Mix in a 200g tin of tomatoes and 100ml reduced-fat coconut milk. Serve with a small nan bread or 3 tbsp brown rice.)
Four slices roast turkey with some roasted butternut, carrot and celeriac and 3 tbsp low-fat gravy.
Two low-fat sausages, 3 tbsp potato and sweet-potato mash, 3 tbsp peas and 3 tbsp low-fat gravy.
Fish pie (Mix 150g white fish with a white sauce made from 1 tsp cornflour, 1 tsp margarine and 125ml low-fat milk. Add lots of sauteed leeks, and top with 3 tbsp potato and sweet-potato mash and a little grated Parmesan.)
Dessert
2 tbsp apple-and-pear crumble (stew the fruit with a topping made from 25g oats mixed with a little whole-wheat flour, 2 tsp butter and 2 tsp sugar) with 3 tbsp low-fat custard.
3 tbsp stewed plums or rhubarb (sweetened with 2 tsp sugar) drizzled with 1 tbsp chocolate sauce.
Baked apple filled with 2 tsp honey and 1 tbsp raisins, and served with 1 tbsp low-fat creme fraiche.
3 tbsp low-fat rice pudding with 2 tbsp stewed rhubarb.
Snack
Pot of full-cream or Bulgarian yoghurt.
Large banana.
Pot of ready-to-eat custard.
Chocolate digestive and a naartjie.
Skinny hot chocolate.
Skinny latte.