Veggie diet is a failsafe way to lose weight, according to leading health charity

ATTENTION frustrated slimmers! Obesity rates could be dramatically cut by making a simple dietary switch, according to the Vegetarian & Vegan Foundation this week – Obesity Awareness Week. The health charity’s V-Plan Diet is the antidote to fad diets: firmly based on scientific research and proven to work. Low fat and veggie, research shows it can produce greater weight loss than Atkins, Weight Watchers or the Zone diet. Just as importantly, it can cut people’s risk of chronic diseases, such as heart disease, stroke, diabetes and certain cancers – giving the whole family a new lease of life! The V-Plan diet is available from good health stores or by contacting the VVF. David Smailes, 47, says his life has changed since going veggie. “I was a very lazy person in a driving job, and once I realised my state of health, I changed to a vegetarian then a vegan diet. I am now running marathons! I wholeheartedly recommend the V-Plan Diet. Veganism has given me a new body and although I am considered slim, it hasn’t put me off eating – on the contrary, I look forward to meal times and have a huge appetite.” VVF senior health campaigner and author of the guide, Amanda Woodvine, says: “Study after study shows vegetarians and vegans are slimmer and healthier than meat eaters. Far from being yet another fad diet, the V-Plan Diet is an exciting, effective and long-term recipe for a better body, better health and better eating. With a feast of flavours available, going veggie doesn’t mean going without. We are here to help people with advice every step of the way.” The VVF’s V-Plan Diet Tour, which includes cookery demonstrations, free food tastings and inspirational talks, is travelling nationwide – spreading the message that a healthy veggie diet is the perfect way to not only lose pounds and save yourself pounds, but also to reduce your risk of killer diseases – whilst giving hunger the heave-ho! The tour’s next stops are in Chieveley and Gwent. If you would like the charity to visit your town, contact them by calling 0117 970 5190 or email info@vegetarian.org.uk ENDS Notes for Editors For more information on this media release, contact Amanda Woodvine or press officer, Helen Rossiter by calling 0117 944 1000 or visit www.vegetarian.org.uk Sample meal plan from the V-Plan Diet Monday Breakfast – Cinnamon-Raisin Porridge Serves 4. 10-15 minutes Per serving: Calories (kcal) 275, Fat (g) 4.6 Rolled oats – which look like big squashed flakes – will keep you going longer than porridge oats. However, both are rich in fibre, complex carbohydrates and protein. Top Tips – If you’re making just one portion of this, it’s easy – 1 cup water to half a cup oats. – Get your Five A Day! Add any fruit to this recipe – defrosted frozen berries, fresh or dried fruit. Mix in when porridge is ready to serve. – For more sweetness try a couple of teaspoons of date, maple or agave (type of cactus) syrup – date syrup is half the price of maple. You’ll find them in supermarkets or health stores. Ingredients 960ml/34 fl oz/4 cups water 200g/8oz/2 cups rolled or porridge oats 75g/5oz/1⁄2 cup raisins or chopped dried apricots 1⁄2 tsp cinnamon 1⁄4 tsp salt Soya or rice milk (optional) Date or maple syrup to taste (optional) 1. Soak oats and water overnight in a bowl if possible. 2. Cover and leave in fridge. 3. In the morning, place all ingredients (except milk and syrup) in a saucepan. 4. Bring to the boil, lower heat and cook for 10 minutes or longer, depending on how you like it. 5. Stir occasionally. 6. Serve plain or with soya/rice milk and syrup, if desired. Snack – Organic Dried Fruit & Nuts Per serving: Calories (kcal) 246, Fat (g) 17.1 Lunch – Hummus, Tomato & Alfafa Sprouts in Pitta Pockets Serves 1.5 minutes (10 if making hummus) Per serving: Calories (kcal) 352, Fat (g) 6.4 Keeps 2-3 days in a sealed container in the fridge. You can buy hummus in supermarkets but it is easy and cheap to make your own – and it won’t be so high in salt! Alfalfa sprouts are tiny green shoots full of vibrant vitamins and minerals. They are found in plastic bags in the chill section of health stores or delis. 1-2 dollops of hummus 2 small wholemeal pitta pockets or 1 large wholemeal pitta 1 tomato, sliced Handful of alfalfa sprouts 1. Lightly toast pitta bread. 2. When warm, slice a little bit from the top if it’s a pocket or slice in half if it’s a large one. 3. Open pitta carefully. 4. Spread inside of pitta with hummus. 5. Add alfalfa sprouts and tomato. 6. Serve. Hummus Serves 4. 5 minutes If you have leftover chickpeas, use them in a salad, soup or stew. They also freeze well. 1 tin chickpeas 1 tbsp tahini 1⁄2 tbsp olive oil 1-2 cloves garlic depending on taste Juice 1⁄2-1 lemon depending on juiciness Juice from chickpea tin Salt and ground black pepper to taste 1. Drain chickpeas, retaining juice. 2. Blend first five ingredients. 3. Add some juice from tin if necessary – traditional hummus is quite runny. 4. Season and serve. Dinner – Stir-Fried Vegetables, Rice & Tofu with Mustard Peanut Sauce & Multi Bean Salad Serves 4. 35-40 minutes Per serving: Calories (kcal) 652, Fat (g) 23 Gorgeous – a favourite with everyone who’s tried it. Rice 350g/12oz long grain brown rice 700ml/11⁄4 pints water 2 tsp vegan bouillon powder Stir Fry 12 spring onions, sliced 200g/7oz baby sweetcorn, halved 2 red peppers, thinly sliced 1 medium carrot, sliced into thin sticks 200g/7oz oriental greens such as Pak Choi or Chinese leaves, shredded 1 pack medium-firm tofu (eg Cauldron), sliced lengthways into 2 “steaks’ 2 tsp olive oil Sauce 60g/4 level tsp/1⁄4 cup smooth peanut butter 2 tbsp fresh lemon juice 1 tbsp prepared English mustard Large handful of parsley (curly or flat-leaf), thick stalks removed 2 tbsp water 1 tsp maple/date syrup 1 small clove garlic, crushed Pinch salt Bean Salad 1 tin mixed beans, drained and rinsed 1 stick celery, finely diced 2 tbsp sweetcorn 1 small red onion, finely diced 1 tbsp fresh parsley, finely chopped 2 tbsp Omega-3 vinaigrette (page 24) 1. Put rice on to cook with water. 2. Bring to boil and simmer for 25-35 minutes until rice is tender and water is absorbed. 3. Meanwhile, chop vegetables for stir-fry and put aside. 4. Fry 2 tofu “steaks’ in a little oil in a non-stick pan until golden brown on each side. 5. Add a little shoyu (soy sauce) until the tofu is coated. Drain on kitchen paper and put aside. 6. Make bean salad – place all solid ingredients in a bowl and mix. 7. Add vinaigrette and toss everything so it’s well coated. 8. Make sauce by blending all ingredients together – then warm through gently. 9. Stir-fry the vegetables in the oil. 10. Chop cooled tofu into bite-sized pieces and heat through with vegetables. 11. Place cooked drained rice on plates, top with the vegetable-tofu mix, then the sauce. 12. Serve bean salad in separate bowls on the side. Dessert – Banana Fool Serves 4. 5 minutes plus chilling time Per serving: Calories (kcal) 121, Fat (g) 3.2 1 pack firm silken tofu (blue package) 1 large ripe banana, mashed 4 tbsp/1⁄4 cup maple, agave or date syrup 1 tbsp fresh lemon juice 1 tsp vanilla extract 1. Place everything in blender or food processor. 2. Process for several minutes until the tofu has lost its grainy texture and the whole thing is very creamy. 3. Serve at once or transfer to a covered container and chill.

About the author
Dr. Justine Butler
Justine joined Viva! in 2005 after graduating from Bristol University with a PhD in molecular biology. After working as a campaigner, then researcher and writer, she is now Viva!’s head of research and her work focuses on animals, the environment and health. Justine’s scientific training helps her research and write both in-depth scientific reports, such as White Lies and the Meat Report, as well as easy-to-read factsheets and myth-busting articles for consumer magazines and updates on the latest research. Justine also recently wrote the Vegan for the Planet guide for Viva!’s Vegan Now campaign.

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