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How to lose an inch of belly fat in four weeks
by Dr Saleyha Ahsan, doctor and reporter Belly fat could be a sign that your health is at risk, with Type-2 diabetes and heart disease among the associated dangers. I carried out an experiment with the Trust Me, I’m a Doctor team and a group of volunteers. We found that diet, rather than exercise, is the best way to rein in the belly. Using our calculator below, you can work out how many calories you can consume to try to lose an inch in four weeks*. It tells you how many calories you need each day to maintain your weight, and you should reduce that figure by 500 calories to start reducing your weight and belly fat quite quickly. * If you are underweight, you should not follow a weight-loss plan. How quickly will you lose weight? The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person). This chart shows you how many pounds you can hope to lose per week based on how many calories you cut out of your daily diet. What can you eat? Each volunteer was encouraged to measure portions based on the size of their hands. Aim for a daily intake of: Three fist-sized servings of carbsTwo palm-sized servings of lean proteinTwo cupped handfuls of vegetables or saladTwo fist-sized servings of fruitTwo servings of fat or oil covering the tip of your thumb. Three fist-sized servings of carbs Two palm-sized servings of lean protein Two cupped handfuls of vegetables or salad Two fist-sized servings of fruit Two servings of fat or oil covering the tip of your thumb. You can also have 200ml/⅓ pint of milk, or two 125g pots of natural or low-calorie yoghurt. Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods. The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ. As time passes you will lose weight and you'll need to recalculate your calorie requirement. At your new weight you'll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement. By recalculating you will keep losing 1lb (0.45kg) a week.
The best 50 calorie snacks
On a low-calorie diet? You’ll need some snacks on hand for when you’re feeling hungry.Stock up on snacks that are healthy and convenient, rather than reaching for expensive diet products. Snack smart on savoury foods. Avoid surrounding yourself with calorific snacks that can ruin your good intentions. If you’re wise, you can still snack on cheese, crunchy popcorn or even a Virgin Mary. Here are some 50 calorie savoury snack ideas: 1 rye crisp bread topped with 2 tablespoons of tomato salsa35g light soft cheese and celery15g air-popped popcorn1 oatcake1 light cheese triangle, light Babybel or ¼ light mozzarella ball (30g)1 miso soup sachet250ml low-sodium tomato juice10 olives, in brine not oil1 dill pickle15 cherry tomatoes 1 rye crisp bread topped with 2 tablespoons of tomato salsa 35g light soft cheese and celery 15g air-popped popcorn 1 oatcake 1 light cheese triangle, light Babybel or ¼ light mozzarella ball (30g) 1 miso soup sachet 250ml low-sodium tomato juice 10 olives, in brine not oil 1 dill pickle 15 cherry tomatoes For 50 calorie fruity snacks, pre-pack fruit portions into pots to grab and go on busy mornings. 1 small apple80g blueberries1 medium orange1 kiwi fruit1 large plum200g melon cubes150g strawberries10 cherries17 grapes1/2 grapefruit 1 small apple 80g blueberries 1 medium orange 1 kiwi fruit 1 large plum 200g melon cubes 150g strawberries 10 cherries 17 grapes 1/2 grapefruit Fruit is high in nutrients and fibre, but some contain a lot of sugar - so keep an eye out on the size! Don't shy away from the yummy stuff There are plenty of 50 calorie options for when you might fall off the wagon. Stick to our suggested serving sizes and snacking will be easier to keep in check. 1 sachet sugar-free hot chocolate, add extra oomph with spices like cinnamon or ginger2 marshmallows1 square dark chocolate1 rich tea biscuit1 small milk ice lollyMilky coffee made with 150ml skimmed milk115g pot sugar-free jelly80ml fruit juice ice lolly (no added sugar)80g 0% fat Greek-style yoghurt with 10 blueberries 1 sachet sugar-free hot chocolate, add extra oomph with spices like cinnamon or ginger 2 marshmallows 1 square dark chocolate 1 rich tea biscuit 1 small milk ice lolly Milky coffee made with 150ml skimmed milk 115g pot sugar-free jelly 80ml fruit juice ice lolly (no added sugar) 80g 0% fat Greek-style yoghurt with 10 blueberries But be aware that having treats available means you’re likely to eat more than you intended. One 50 calorie biscuit could easily lead to two or three!
How to have a cracking vegan Easter
Easter is full of culinary fun, but what if you're vegan? There are loads of ways to eat well at Easter without tucking into meat, eggs or dairy. If you’ve recently become vegan, or you’re hosting someone who is, we’ve got easy recipes to make sure you have a very happy Easter! Fake it to bake it Nowadays it's easy to make cakes without eggs or dairy products. With just a couple of quick switches, your favourite Easter cakes and bakes can be made vegan, and no-one will know! Ground flaxseed acts as a natural binder and raising agent; simply mix one part flaxseed to three parts water. Non-dairy milks provide the moisture cakes would otherwise get from eggs. Try coconut-based milks to bring a coconut flavour to lemon cake – just be sure to use the unsweetened variety so you can control the level of sweetness. Creamy frostings for vegan carrot cake can easily be made with dairy-free cheeses, creams and baking spread substitutes. With no raw egg worries, you can eat it straight from the bowl too! The pie’s the limit Whether topped with puff, filo or potato, reach for the pie! Most shop-bought pastry is made with oil rather than butter, but it’s easy to make your own vegan pastry from scratch too. Mushroom pastry pies and tofu pastry pies are delicious, while pulses and veg are perfect for 'shepherdless' pies. There's a great range of vegan cheeses which are lovely in pies, and nutritional yeast is invaluable for providing a savoury kick to sauces while boosting your intake of B-vitamins. Vegan pies are perfect if you’re cooking for a group, but can also be portioned up and eaten cold, or frozen. A side note If you like to keep it traditonal with an Easter Sunday lunch, Yorkshire puddings can easily be made vegan thanks to the not-so-yum sounding xanthan gum. The key to perfectly raised Yorkies is to have very hot oil when you pour in the batter and to NEVER open the door during cooking. No one wants a Yorkshire without gravy, so bring on the umami with dried mushrooms and yeast extract simmered with vegan wine, woody herbs and a bit of garlic. Strain or not strain, the choice is yours. Put veg centre stage Easter is all about new beginnings and what better time to let go of tradition and give vibrant plant-based dishes centre stage? Mediterranean-style stews of butter beans and colourful veg will be a filling and pretty as a picture. Or try whole-roasted cauliflower dyed with sunny spices to bring on the springtime vibes. Vegan gifts If giving foodie presents at Easter is your thing, biscuits and cookies can easily be made vegan using very dark chocolate, arrowroot and ground almonds. The quality of vegan chocolate hitting the shelves is getting better and better and can be used to make cookies, confectionery and cake decorations.
Tom Kerridge’s tips for budget cooking
 Chef Tom Kerridge is on a mission to make cooking easy meals accessible to us all, whatever our budget. Here Tom, who’s teamed up with footballer Marcus Rashford to offer a recipe a week on Instagram in their Full Time Meals project, reveals some of his top tips for budget cooking. Get creative with cheap frozen ingredients The fish finger sandwich, a national favourite, is one of the recipes on offer from the duo. But what other frozen ingredients does Tom recommend? You can do so much with a bag of frozen peas, and Tom loves smashed peas on toast, a quick and healthy lunch or snack. He also recommends using them in pasta dishes – add a bit of ham, a spoonful of cream cheese with a splash of pasta cooking water for a speedy sauce, he says. Frozen spinach is also in Tom’s freezer must-haves. He suggests defrosting it and then mixing it with feta cheese for a quick, delicious sandwich. A bag of frozen veg (or fruit) is another great staple. Frozen veg can be even more nutritious than fresh, is cheap, and you avoid having to throw away tired leftover veg. Make a boil-in-the-bag omelette You’ve probably heard of boil-in-the-bag rice, but how about a boil-in-the-bag omelette? It’s one of Tom’s must-cook dishes, and there’s hardly any washing up! Put your eggs and fillings, such as grated cheese or chopped ham, into a sturdy sealable plastic freezer bag, squeeze the air out and seal it. Squash to mix everything together well, then simmer in water for 10 minutes. Wash up the bag and you can use it again! We made it at BBC Food, and you can find the recipe below. You can make lots of delicious dishes with potatoes Tinned potatoes are among Tom’s favourite budget ingredients. Why not try using them for his frittata? Hash browns made from fresh potatoes are a simple, cheap treat at any time of day – so it’s no surprise they’re in Tom’s top budget recipes. Serve them for tea, pop them in your lunchbox or snack on them straight from the fridge. Sweet potatoes cooked in the microwave “make perfect mash”, says Tom, as they “cook incredibly [and] go soft and sweet”. Now that sounds like a mash made in heaven! Serve them in place of the mash in Tom’s budget sausage and mash recipe. Make a cheat’s stir-fry Tom’s got a great tip for the easiest ever ‘stir-fry’ – and you only need a kettle to cook it! Just pour hot water over noodles and thinly chopped veg and leave for 15 minutes, or until they’re soft. To make the sauce, mix together a dash of soy sauce and a spoonful of peanut butter for a simple satay, then stir it in and you’ve got your dinner! Final tips from Tom Veg stock cubes and a tin of leek and potato soup are two of Tom's store-cupboard essentials. But his most important tip? “Keep it simple and don’t over think it. And read through the recipe before you start.” Marcus Rashford and Tom Kerridge will post 52 cooking tutorial videos for easy recipes on the Full Time Meals Instagram page over the next year, with recipe cards also available in supermarkets, schools and food banks.
Brilliant bakes we’ve turned to in lockdown
Social distancing has spawned a new generation of home bakers, and they’ve got some great ideas for lockdown cooking. The most popular bakes include pizza (actually, any kind of bread), chocolate chip cookies and brownies. But BBC Food Facebook, Twitter and Instagram followers have shared ideas for more brilliant lockdown treats. Rainbows for optimism and key workers It seems we’ve embraced the rainbow as a tribute to our NHS key workers in our bakes – and if you want to have a go there’s plenty of inspiration. To make your rainbow, decorate cupcakes or buns with icing, rainbow laces or edible rainbow rice paper toppers (which are available online). Facebook / LadyAmy.Pearson What, no flour or yeast? There’s no sign of people giving up when they don’t have certain (often crucial) ingredients. No flour? No problem! Determined cooks are proving you can’t hold back a baker, even without flour. Banoffee pie uses biscuits instead of flour in the base, like most no-bake cheesecakes. If you don’t have biscuits, Nadiya Hussain makes a cracking tart base with chocolate and crisps. Facebook / Andrea Buckley Facebook / Ian Sinclair Many of us have loved flapjacks since we were children. Like the best of pals, the humble oaty bake has got our back when we need it most. You just need oats, butter, sugar and golden syrup, and that’s why so many of you (especially the kids) have been baking them! Facebook / Ian Sinclair If you have egg whites and caster sugar, you are already prepped to make meringues. Beata made and shared Nigella’s lemon curd pavlova with us on Facebook. Lemon curd is cheap, long-life and delicious – and you can even make your own! These teeny nests with mini eggs by Irene, shared on Twitter, are another great idea! Facebook / Beata Kardosne Kovacs Facebook / Diane Page Baking without flour isn’t all about the sweet stuff either, as Diana on Facebook proves by making a crustless quiche. Perfect for a garden picnic. Facebook / Diane Page No yeast? No problem! More people are visiting the BBC Food sourdough starter recipe (and sourdough bread recipes) than ever before. The starter is made with milk, yoghurt and strong white flour. It requires around six days before it can be used. Chef and baker Patrick Ryan says plain live yoghurt gives your sourdough starter a helping hand by introducing a little friendly bacteria. If you bake often, feed the starter daily with water and flour to keep it active, and if you don’t bake often, keep it in the fridge and feed it every five days. Facebook / Jo Andrews
How to avoid doing the dishes
Let’s face it, one-pot meals are a life-saver during the week. Whether it’s stew, a traybake, pasta in its own sauce or risotto, a one-pot offers all the joy of eating without seemingly endless rummaging for pots and pans and then washing up. It’s a great way to make delicious food easily too: all the flavours come together during the cooking, while you put your feet up. Here are some of the best ways to cook in one pot. 1. Use one tray for pretty much everything The classic roast can use every pan and tray in the house if you’re not careful. We reckon the one-pan roast could be the next big thing – and this one-minute video shows you how to do it. 2. Cook pasta or rice in the sauce Pasta and rice are perfect for quick, simple family favourites. Making your own sauce is the key to deliciousness, but why use two or three pans when you could just use one? Cook your pasta or rice in the sauce you are serving it with and save the washing-up hassle! 3. From hob to oven Investing in a single pot that can go on the hob, in the oven and under the grill can save you from using multiple pans for one meal. Try Miguel Barclay’s delicious one-pot gnocchi to see just how easy it is.
A right royal Christmas dinner
You’re the king or queen of your household and so you shall dine like one! When you sit down to Christmas dinner this year, there’ll be traditions the whole family follows. For the Queen and royal family, it seems the same applies. That’s according to chef, Darren Grady. In 1982 he joined the royal household and, after rising to the ranks of senior chef, stayed with Queen Elizabeth II and Prince Philip until 1993. We spoke to Darren to find out what he served on Christmas Day during his time with them. What it was like cooking for the royals at Christmas “We worked alternate Christmases,” says Darren. “You would be at Sandringham for two weeks. So, if you wanted to celebrate with your family, you’d have to celebrate with them before or after because usually you’d be up there from December 22 until after New Year. “But they (the royal family) always made it special for you… The staff would have lots to drink and there would be loads of food and chocolate – and you’d have the full turkey roast, so you weren’t really missing out because you were enjoying the celebration too.” What was on the menu for breakfast? Darren McGrady “They would start with a full cooked breakfast on Christmas Day. They opened their Christmas presents the day before, on Christmas Eve. So after breakfast they’d go to church, come back and go on to lunch.” And dinner? But there was no coin in the pudding… “No, we never did that! Ever since the Queen Mother choked on a fish bone that time… we were too nervous to do that.” Anything to nibble on in the afternoon? “Later in the day there would be afternoon tea, and that always included a chocolate Yule log, a Christmas cake made by the chefs in the kitchen and a selection of chocolatey pastries.” So there you have it, a full-cooked breakfast, turkey with all the trimmings and then afternoon tea. We think that sounds doable!
Where are you on the UK healthy eating scale?
More than 60% of adults in the UK are overweight or obese according to the latest data. Diet is a key factor in staying healthy and minimising your risk of Type-2 diabetes, cardiovascular disease and some cancers. But how does your diet compare with other people in the UK and are you staying within the Recommended Dietary Intakes for important nutrients and foods? Use this calculator to find out how five key aspects of your diet compare with the rest of the UK. You'll also get useful links to healthy recipes and information on how to improve your diet. Click on the hand to start the calculator The questions in this calculator are based on the foods and nutrients highlighted in the NHS Statistics on Obesity, Physical Activity and Diet 2018. The national averages are taken from the National Diet and Nutrition Survey and The Health Study for England. The recommended food and nutrient intakes are the Government Recommended Dietary Intakes. Nutrients not included in this calculator are also important for good health. In particular, aim to keep track of your fibre and salt intake; we have not included them because it is difficult for you to measure them on a day-by-day basis. Fibre The latest report on fibre from researchers at the University of Otago in New Zealand and the University of Dundee says adults should eat a minimum of 25g fibre per day, while the UK government recommends 30g per day for everyone aged 16 and over. However, on average women consume 17g per day and men 21g, while fewer than one in ten adults in the UK eat 30g. To put this into context, a potato in its skin contains 2g of fibre, a banana or carrot contains 3g, an apple in its skin contains 4g. You find fibre in fruit and vegetables, some breakfast cereals, breads and pasta that use wholegrains, pulses such as beans, lentils and chickpeas, and nuts and seeds. To increase your fibre intake, cook potatoes with their skins on, swap white pasta for whole wheat, white rice for brown, eat wholegrain bread, add chickpeas, beans and lentils to your salads and soups and eat at least five portions of fruit and veg a day. Salt It is also important to limit your intake of salt. The World Health Organisation says that reducing salt is as important as stopping smoking when it comes to reducing heart disease. Too much salt also raises blood pressure – a major cause of strokes. The Government recommendation is no more than 6g (1 teaspoon) of salt per day, including salt found in ready-made products such as ketchup, bacon and baked beans. When reading the label, remember that 1g of sodium equals 2.5g salt. Many ready-meals contain large amounts of salt, so cooking from scratch more will help to keep your salt levels in check. Notes on this calculator The National Diet and Nutrition Survey samples around 1,000 people living in the UK. Each person is interviewed, keeps a four-day dietary diary and submits blood and urine samples. The people sampled are divided into groups according to age, including 19–64 and 64-plus, and gender.
Scrambled eggs with grilled tomato recipe
 Simple, low-calorie scrambled eggs for a very low-calorie diet. Each serving provides 200 kcal. 1 tomato, halved1 tsp vegetable oil 2 medium free-range eggs, beatensalt and freshly ground black pepper 1 tomato, halved 1 tsp vegetable oil 2 medium free-range eggs, beaten salt and freshly ground black pepper Method Preheat the grill to high. Season the tomato halves and grill for minutes. Meanwhile, heat the oil in a small saucepan over a medium–low heat.Season the eggs with black pepper, then pour them into the saucepan. Cook the eggs very gently for 3–4 minutes, stirring slowly, until they are scrambled. Remove from the heat and stir for a few seconds.Spoon the scrambled eggs onto a warm plate, add the tomato and serve. Preheat the grill to high. Season the tomato halves and grill for minutes. Preheat the grill to high. Season the tomato halves and grill for minutes. Meanwhile, heat the oil in a small saucepan over a medium–low heat. Meanwhile, heat the oil in a small saucepan over a medium–low heat. Season the eggs with black pepper, then pour them into the saucepan. Season the eggs with black pepper, then pour them into the saucepan. Cook the eggs very gently for 3–4 minutes, stirring slowly, until they are scrambled. Remove from the heat and stir for a few seconds. Cook the eggs very gently for 3–4 minutes, stirring slowly, until they are scrambled. Remove from the heat and stir for a few seconds. Spoon the scrambled eggs onto a warm plate, add the tomato and serve. Spoon the scrambled eggs onto a warm plate, add the tomato and serve.
White wine spritzers recipe
 My drink of choice in summer since the mid-90s and now making a comeback! Just add ice and soda to white wine along with some lemon/mint/rosemary/whatever you have to hand…a 'recipe' so easy and delicious you can memorize. 2 parts white wine1 part soda waterhandful icelemon peel or mint, to garnish (optional) 2 parts white wine 1 part soda water handful ice lemon peel or mint, to garnish (optional) Method Put the ice in the glass, pour in chilled wine and top up with soda water. Garnish if feeling like it – twist of lemon peel, sprig of mint Put the ice in the glass, pour in chilled wine and top up with soda water. Garnish if feeling like it – twist of lemon peel, sprig of mint Put the ice in the glass, pour in chilled wine and top up with soda water. Garnish if feeling like it – twist of lemon peel, sprig of mint Recipe tips Proportions are up to you but I do mostly wine (two parts) to soda (one part) and plenty of ice. Use an inexpensive, neutral white wine, preferably dry if that’s what you like, such as pinot grigio, soave, chenin blanc and chardonnay.
White wine cup recipe
 A sort of white wine sangria, but using triple sec instead of Spanish brandy. Use strawberries in place of raspberries if you prefer but I like the way raspberries hold their own in a drink like this. 750ml bottles dry white wine175ml/6fl oz triple sec 15ml/1 tbsp sugar syrup (optional)½ orange, sliced5–6 fresh raspberries2 strips cucumber peel250ml/9fl oz soda waterice, to servehandful edible flowers, to decorate 750ml bottles dry white wine 175ml/6fl oz triple sec 15ml/1 tbsp sugar syrup (optional) ½ orange, sliced 5–6 fresh raspberries 2 strips cucumber peel 250ml/9fl oz soda water ice, to serve handful edible flowers, to decorate Method Add the white wine, triple sec, sugar syrup if using, orange slices, raspberries and cucumber peel to a big serving jug or punch bowl. Mix well and chill for at least 1 hour. When ready to serve, add plenty of ice, top up with the soda water and garnish with the flowers. Serve in small tumblers or wine glasses. Add the white wine, triple sec, sugar syrup if using, orange slices, raspberries and cucumber peel to a big serving jug or punch bowl. Mix well and chill for at least 1 hour. Add the white wine, triple sec, sugar syrup if using, orange slices, raspberries and cucumber peel to a big serving jug or punch bowl. Mix well and chill for at least 1 hour. When ready to serve, add plenty of ice, top up with the soda water and garnish with the flowers. Serve in small tumblers or wine glasses. When ready to serve, add plenty of ice, top up with the soda water and garnish with the flowers. Serve in small tumblers or wine glasses.