7-day diet: lose your paunch

July 25, 2017 | Author: timesonline | Category: Nutrition, Sugar, Salad, Drink, Juice
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2 7-Day Diet

7-Day Diet 3

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Eat every four hours Ensure you don’t get hungry by eating on a regular basis; for example, not less than every 3-4 hours. Choose slow-release snacks such as a palmful of mixed nuts, seed bars or small pots of pulses, frequently seen in supermarket salad bars. These foods all contain plenty of minerals such as magnesium that help to replenish those minerals that are used up quickly in the body when it is stressed.

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Eat “natural” dairy Dairy produce is allowed, but only in its natural form and not sweetened (for example, you can have a natural yoghurt but not a strawberry-flavoured one); and only small amounts of cheese (it must be whole cheese and not the processed, sliced varieties in packs). No ice cream because of the amount of sugar that it contains.

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Eat fish — but shellfish only twice a week All types of fish are allowed, daily if you enjoy it, but only two portions of shellfish per week (it’s higher in the damaging LDL cholesterol).

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Choose vegetables that grow above ground, not under the ground Eating vegetables that grow above the ground have a lower GI (glucose-releasing quotient) than those growing underground, so they release their energy over a longer period, with no weight gain. For this reason, I have not included carrots, turnips, swede, parsnips and beetroot in this programme. Think lean and green for the majority of your vegetables (asparagus, artichokes, spinach, chard, kale, broccoli, beans of any type, courgettes, celery, and all salad leaves). Eat them raw or cooked.

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Eat sprouts and seeds All sprouted beans and seeds may be added to soups, salads, etc. Sprouted mung beans, lentils and chickpeas are rich in vegetarian proteins, which is important for those not eating animal proteins. Quinoa is actually a seed and not a grain, so all grab-and-go salads and dishes that include this grain are allowed.

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Watch your salad Freshly prepared supermarket salads are allowed but should be accompanied by a source of protein that is three times their weight. While they are low calorie, a bag of mixed-salad leaves generate little energy, leaving you hungry and more likely to crave carbs. Fill up on red or white meats, fish or poultry; nuts and seeds, quinoa, and cheeses for vegetarians and vegans.

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Eat apples, not bananas Fruits are limited because of the way they deliver their sugars. Choose crunchy apples and pears, which are rich in pectin, slowing down the release of sugars from the flesh of the fruit, and won’t send your blood-sugar levels soaring. Mixed berries (fresh or frozen) are also good. Bananas have a high glycemic index (GI), making them one of the forbidden foods on a weight-loss programme despite their rich source of potassium, which helps to lower blood pressure. We are concentrating on foods that help to shed pounds.

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Avoid Asian takeaways Asian takeaways, including Indian, Thai and Vietnamese, contain high levels of added sugars, additives and thickeners. White rice has a very high GI, which will prevent you from dropping that weight and may even cause weight gain.

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Drink water and vegetable (not fruit) juice You should drink two litres of water per day minimum, preferably still. It’s better to drink water between meals, especially throughout the afternoon when fatigue is more likely to hit when you are dehydrated. People often mistake thirst for hunger. You may add natural energy powders, such as Revive Active or Myprotein multivitamin powder, to boost your levels of nutrients through your day. No carton juices. They are high in sugars and sweeteners. Freshly juiced vegetables only are a great way to obtain nutrient density and hydration at the same time. Do you think a breakfast of black

coffee and nothing else can help you lose weight? You should be aware that coffee drunk first thing in the morning on an empty stomach, as it often is, interferes with your blood-sugar levels and the production of insulin, raising the likelihood of fat storage, rather than fat-burning, if you are spending the rest of the day sitting at a desk. Green tea, white tea and yerba maté are the best herbal teas for men as they have some caffeine, but not as much as coffee and black tea. Drinking them with your meals can help to stimulate your metabolism. Indeed, green tea is often referred to as the “slimmer’s tea”. No sugars or sweeteners are allowed and fruit teas are not recommended as they can make you crave sugar.

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Don’t choose low-fat Do NOT choose low-fat versions of any foods — they often contain higher levels of sugar, sweeteners and/or salt. Be careful how you cook Cooking methods can include stir-fried, grilled, baked, poached, steamed and pan fried, but not deep fried.

No alcohol For the duration of this seven-day programme you need to cut out all alcohol. This will give your digestion, including your liver, a true break. More than 80 per cent of your immune system resides in the gastro-intestinal tract (from your mouth to the intestines), and nothing compromises immunity as much as alcohol; to say nothing of the sugar and calories that alcohol contains.

Breakfast

Say yes to protein All animal protein is allowed because it contains the eight essential amino acids required for the rebuilding and repair of every cell in the body. The amino acids are the breakdown products of protein, and they are known as essential as they have to be derived from our diet, not from being manufactured in the body. Eggs, too, are allowed, including hen, duck, caviar and other roe. Animal organs are allowed, as they are a rich source of B vitamins and packed with Vitamin D. Heart and liver are rich in CoQ10, which is good for energy production in every cell in the body. If you don’t love liver, try kidneys and heart. They can all be casseroled and do taste delicious. However, the best sources come from grass-fed animals, so do your sourcing wisely.

Green vegetables are so beneficial because they are rich in magnesium, which helps to absorb calcium into bone and not into the arteries. (It is important to ensure that calcium in the diet does not end up in the arteries, contributing to arterial “plaque”, which is a major cause of high blood pressure.)

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All sugar is out The recommended intake of “added sugars” (such as honey, fruit juice, jam, soft drinks and those in processed food, as well as the sugar you add to food) is 10 per cent of your total daily calorie intake. For this programme, it’s all out. Sugar is sugar (as glucose, fructose, sucrose or any other ’ose), whether it’s in the form of honey, agave, brown rice malt syrup or maple syrup, jams, marmalade, carton juices (especially where all the fibre has been extracted, and you are left with a clear juice), and all will cause your blood-sugar levels to rocket. Choose instead any of the following as natural sweeteners 6 Cinnamon powder (also antihistamine, antibacterial, anti-inflammatory) 6 Grated nutmeg (spicy as well as sweet) 6 Star anise (one of the most potent antibacterials) 6 Vanilla pods (can be added to your drinking water for those that are used to fizzy drinks throughout the day) 6 Apple pectin powder (includes all the benefits found in apples, such as reducing cholesterol, cleansing the digestive tract and reducing constipation)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

W 3 small or 2 large eggs, scrambled, with 2 handfuls of spinach mixed in while cooking — add ground pepper and rock salt

W 115g (4oz) smoked salmon slices with watercress and juice of one lime

W Large bowl of quinoa porridge with cinnamon and berries

W Mug green tea or espresso coffee (if you currently drink more than 3 cups per day)

W Mug yerba maté tea

W4 grilled kipper or heated mackerel fillets (2), with lemon juice. Handful rocket leaves for side salad or green juice (see recipe page 4)

W 2 large baked apples (baked previous night — make 4, so you have some for later in the week) with star anise, cinnamon and nutmeg, berries and 4 tbsp Greek-style plain yoghurt

W 2 poached eggs served over 2 large handfuls wilted spinach, with ground nutmeg and allspice

W Grilled Portobello mushroom (can be roasted the night before) with garlic and chives, filled with chopped tomato and thyme and a poached egg on top (optional).

W Mug green tea W 1 apple

W Mug green tea or small espresso

W Butternut squash soup (450-500g ready-prepared supermarket fresh variety or equivalent of home-made), with 2tsp seeds (look out for brands such as The Food Doctor or Crunchy Seeds) — take in Thermos to work

W 115g sliced beef, with large portion of mixed vegetables or superfood salad with hoummos

W Large green apple W Mug yerba maté or green tea

W Large sashimi box (Pret or other) or superfood salad with hoummos

Dinner

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Say no to bread And to sandwiches, cereal, pizza and pasta. Take these foods out of your daily diet and see how much more energy you have without them.

Lunch

These are the guidelines that you must follow if you want to lose the paunch for good. They will help with the seven-day eating plan and the maintenance plan that follows it

The seven-day diet plan

Afternoon

Lose your paunch the rules

W Large apple

W Grilled chicken breast (large), sliced over stir-fried mixed vegetables and bean sprouts (eaten raw or cooked) — dressed with olive oil and lemon juice or mixed bean salad pot from any supermarket

W Tomato, onion and black-olive salad — any supermarket version of this is fine W Large green apple

W 1 pear

W 1 apple

W 1 apple W Mug green tea

W 1 apple W Mug white tea

W 115g sliced beef or 1 duck breast with large mixed-bean salad pot (omit the meat and add feta cheese and sprouted beans and seeds if vegetarian), or superfood salad box with hoummos

W Plain beef burger or veggie burger without bun, wrapped in iceberg lettuce, sandwiched with sliced tomato and pickle. Add red or green pesto for flavour, with mixed green salad

W Large minestrone soup

W Handful mixed nuts

W Bottle spring water to hydrate throughout the afternoon

W 2 litres spring water

W 3 grilled lamb chops (fat removed)— rubbed with garlic and spread with a handful of parsley, oregano, rosemary and thyme finely chopped and combined with a tablespoon of olive oil and seasoned to taste — served with French beans, peas and mangetout (2 large handfuls). Vegetarians could use mixed bell peppers, red cabbage and leeks, with caraway seeds and serve with lentils.

W Mixed vegetable stir-fry with garlic and ginger, with optional giant prawns (or 200g butter beans for vegetarians)

W Mug green tea

W Small handful mixed nuts — no dried fruit

W Small pack of savoury popcorn

W Large bottle spring water to hydrate throughout the afternoon or 2 mugs green/white tea

W Large bottle spring water to hydrate throughout the afternoon

W Grilled 225g (8oz) steak or soy-marinated tofu, stir-fried with ginger and garlic with large portion of stir-fried mixed green vegetables (asparagus spears, broccoli and beans)

W 115g sliced ham hock or gammon with mixed savoy cabbage, leek and garlic (2 large handfuls in total) steamed or stir-fried in a little olive oil and garlic with grated nutmeg. Vegetarians could replace the ham with tofu

W Pot of edamame beans (Japanese or supermarket takeaway)

W High-protein snack bar, such as Bounce Energy Balls, available from Waitrose and Holland & Barrett W Large bottle spring water to hydrate through the afternoon

W 170g pan-fried squid with red onion, cherry tomatoes, red bell pepper and cumin (can be served as a vegetarian option by using black beans instead of squid)

W One roast poussin with savoy cabbage, leek and garlic or mixed-vegetable stir-fry, with garlic, ginger and lentils

W Small (palm-sized) packet of almonds W Large bottle spring water to hydrate throughout the afternoon

W Grilled sea bass with lemon, olives and capers, stir-fried kale and courgettes or baked pumpkin stuffed with vegetables of your choice and topped with seeds

W Large apple W Mug white tea Portobello mushroom (day 7)

W Mug green tea

Pan-fried squid (day 3)

Grilled steak (day 1)

Grilled lamb chops (day 6)

W Mug white tea

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