The Beta Switch PDF, eBook by Sue Heintze

The Beta Switch™ by Sue Heintze

7 Day

FLAT BELLY DIET Your step-by-step plan to a flatter, firmer stomach in just one week

7 Day Flat Belly Diet

DISCLAIMER

Copyright© by The Beta Switch - All rights reserved.

WARNING: The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from Sue Heintze.

The material (including without limitation, advice and recommendation) within this program is provided solely as general educational and informational purposes. Use of this program, advice, and information contained herein is at the sole choice and risk of the reader. Always consult your physician or health care provider before beginning any nutrition or exercise program. If you choose to use this information without the prior consent of your physician, you are agreeing to accept full responsibility for your decisions and are agreeing to hold harmless Sue Heintze, Ideal Bodies Online Pty Ltd and The Beta Switch, it’s agents, employees, contractors and any affiliated companies from any liability with respect to injury or illness to you or your property arising out of or connected with your use of the information contained within this program or our web sites. Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this website. You agree to defend, indemnify, and hold harmless Sue Heintze, Ideal Bodies Online Pty Ltd and The Beta Switch and other affiliated companies, and their employees, contractors, officers, and directors from all liabilities, claims, and expenses, including attorney’s fees, that arise from your use or misuse of any exercise and nutrition programs or other information made available on the web site. *As a general precaution we recommend you take this program information to your doctor to gain a medical clearance before beginning

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7 Day Flat Belly Diet

WELCOME

Hi, and thank you for putting your trust in me and signing up for this fun but simple ‘kick-start’ diet program. I know you’re going to love it, AND the results! Inside this 7 Day Flat Belly Diet is a kick starter meal plan using a small collection of delicious recipes from my Beta Switch program. I guarantee you’ll feel firmer and less bloated after following this enjoyable meal plan for just 7 days! Bear with me for a moment as I run through a few important notes about weight loss, and about this short diet program. When I ask most ladies what their body goals are they tell me it’s to ‘lose weight and tone up.” What this actually translates to (in slightly more technical terms) is improved body composition - your fat to muscle ratio. All you really need to know is that to achieve the look you want (that leaner, firmer, more ‘toned’ figure) you need to lose fat and increase your lean muscle mass. Don’t be concerned by adding a little lean muscle you will look bulky. In fact it will do the opposite! It is virtually impossible for women to add a lot of muscle due to the minimal amount of testosterone we naturally produce. But a small amount of muscle you build by appropriate exercise will add shape and curves to your body. That, combined with a drop in body fat can dramatically change your appearance for the better. I promise! While I didn’t include workouts in this short program, as I alluded to above, it’s important long term for you to add the right kind of exercise to a healthy fat loss diet. But, let’s not complicate things yet. If you don’t have an exercise program right now, maybe just start with some brisk walking every day just to get your body moving. And I’ll talk more about exercise at the end of the program…

Sue Heintze

Women’s Weight Loss Specialist

3

7 Day Flat Belly Diet

OVERVIEW

Now, let me go through a quick overview of the 7 day diet and give you some tips on how you can maximise your results, while keeping it simple and easy. Recipes are included in the meal plan but you aren’t obligated to use one of the recipes for every main meal. If you don’t have time for a main meal recipe, simply make an easy meal from the following: 100g (3.5oz) cooked protein source (chicken or turkey breast, lean beef, lamb or pork, or 150g (5oz) white low fat fish) PLUS: Salad or vegetables (green leafy salads, fresh grated beetroot, tomato, carrot, broccoli, cauliflower, cabbage etc) PLUS: (choose one of the following): 2 teaspoons of coconut oil or olive oil, or oil based dressing 2 teaspoons butter 60g/2oz avocado 20g/.75oz full fat cheese 20g/.75oz nuts or nut butter The recipes I’ve included are so delicious and easy to make though, that I guarantee more often than not you’ll be whipping these up for your family. A good idea is to make a double batch each time so you have leftovers for lunch or dinner the next day – or, freeze them in portion sizes for those times when you just need to ‘grab and go’. You’ll notice we often use the dinner recipe for lunch the next day – makes it very simple! Make a double batch if you plan to do this. If your (male) partner wants to do the program with you, have him increase his portion sizes for meals and double the snack portions. Here’s some information about alcohol, coffee/tea and exercise.

4

7 Day Flat Belly Diet

OVERVIEW

Alcohol Who doesn’t love a nice glass of wine after a long day? I sure do! Unlike many other programs that make you give up alcohol totally, we allow the pleasure. You may include 3 glasses of wine per week if you so desire. You don’t have to be a tee-totaller to do this program or to lose fat! Cheers! Coffee/Tea It’s fine to include tea or coffee, but I recommend a maximum of 2 per day. As with most things, moderation is key! You may add a little milk (full cream is fine) but if you must have a latte or cappuccino I suggest having it in place of a snack, and adding a small handful of nuts - a maximum of 1 x day (less is better!). If adding sweetener, use a low calorie/calorie free one. I recommend stevia if looking for something natural. I personally don’t like the taste of stevia in my coffee, so I use Splenda. I understand not everyone wants to consume artificial sweeteners and this should be your own personal choice. Exercise It’s really important at some point you add some activity. The best type of exercise to lose body fat and build a toned body is to incorporate resistance training into your regime. As well as giving you firm, toned muscles, resistance training will strengthen your bones and increase your metabolism making it easier to lose fat and keep it off long term. If you haven’t done resistance training before, don’t be intimidated. We have an excellent beginner routine in the Beta Switch program to get you started. It can be done at home without any equipment. If you’re an old hand at resistance training, we have some challenging workouts for you! The step by step exercise plans have all been strategically designed to work with the Beta Switch diet so you’ll instantly DOUBLE your fat burning results by adding these workouts. Discover more about the Beta Switch program here: www.TheBetaSwitch.com

5

7 Day Flat Belly Diet

A FINAL WORD

You won’t even realize it, but what you’re actually doing while following this diet is simply and easily manipulating your carbohydrate intake. You are ‘cycling’ your carbs which helps to gain muscle mass, increase energy and shed body fat - it’s a strategic, extremely successful way to lose fat without ruining your metabolism. We go into dieting in ‘phases’ in much more depth (but still just as simple and easy!) in the full Beta Switch Program.

BEFORE

AFTER

Karen Glendinning lost 10kg (22lb) after 2 rounds of Beta Switch

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7 Day Flat Belly Diet

MEALS

The recipes I’ve included in the meal plan are listed below, and the actual recipes can be found at the back of this book:

BANANA PANCAKES CHICKEN CASSEROLE CHILI CON CARNE COCONUT PORK CURRY CURRIED TURKEY BURGERS WITH MANGO CHUTNEY GRILLED SALMON WITH LIME BUTTER SAUCE PARMESAN CHICKEN PAD THAI TACO SALAD VERY BERRY SHAKE WEST AFRICAN CHICKEN ZUCCHINI SLICE

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7 Day Flat Belly Diet

SNACKS

Where a snack is indicated in the meal plan, simply choose one to your liking from this list: 1 hard-boiled egg, 15 almonds 15 raw almonds, ½ apple, sliced 100g (3.5oz) low fat Greek or natural yoghurt, ½ cup berries, 10 almonds ½ sliced apple spread with 1 tablespoon (20g/0.7oz) almond butter

Boiled Egg Almonds

Carrot sticks with ¼ cup hummus Celery sticks with ½ cup low fat cottage cheese 2 celery stalks spread with 1 tablespoon (20g/0.7oz) natural peanut butter

Yoghurt Berries Almonds

Choc Peanut Butter Pudding: 1 serve of chocolate whey protein mixed to a smooth paste with a little water. Mix in 1 tablespoon of natural peanut butter (or other nut butter). Protein Pudding: 1 serve of chocolate whey protein mixed to a smooth paste with a little water. Add ½ cup frozen berries, top with a dollop of low fat Greek or natural yoghurt.

Protein Pudding 8

Apple Almonds

Celery & Cottage Cheese

7 Day Flat Belly Diet

DIET SNAPSHOT

DAY Breakfast

9

Snack

Lunch

Snack

Dinner

1

Scrambled eggs, lean bacon, tomato and mushrooms

Choose from list

Taco Salad

Choose from list

West African Chicken

2

Very Berry Shake

Choose from list

West African Chicken

Choose from list

Coconut Pork Curry (or Chicken or Lamb)

3

Banana Pancakes or Omelette + Toast

Choose from list

Zucchini Slice

Choose from list

Pad Thai, Chilli Con Carne or Chicken Casserole

Choose from list

Taco Salad

Choose from list

Curried Turkey Burgers with Mango Chutney

Choose from list

Curried Turkey Burgers with Mango Chutney

Choose from list

Grilled Salmon with Lime Butter Sauce

Zucchini Slice

Choose from list

Pad Thai, Chilli Con Carne or Chicken Casserole

Taco Salad

Choose from list

West African Chicken

4

Very Berry Shake

5

Scrambled eggs, lean bacon, tomato and mushrooms

6

Banana Pancakes or Omelette + Toast

Choose from list

7

Very Berry Shake

Choose from list

7 Day Flat Belly Diet

DIET LOG

DAY Breakfast

Snack

Lunch

Snack

1

2

3

4

5

6

7 Print this form out to fill out your own menu plan

10

Dinner

7 Day Flat Belly Diet

DAY 1 Breakfast

2 scrambled eggs, with a slice of shortcut bacon, tomato and mushrooms on the side

Snack

Choose from list

Taco Salad (page 26)

Lunch

Snack

Dinner

TIP: Make extra meat portions to freeze for later in the week!

Choose from list

West African Chicken (page 28) Additional green vegetables if desired. TIP: Make extra for lunch tomorrow!

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7 Day Flat Belly Diet

DAY 2 Breakfast

Very Berry Shake (page 27)

Snack

Choose from list

Lunch

West African Chicken (page 28)

Snack

Choose from list

Coconut Pork Curry (page 21)

Dinner

12

TIP: Don’t forget, you may have one glass of wine with a meal 3 x week

7 Day Flat Belly Diet

DAY 3 Breakfast

2 egg omelette, with mushrooms, baby spinach and chopped tomatoes, plus one thin slice of grain toast or Banana Pancakes (page 18)

Snack

Choose from list

Lunch

Zucchini Slice (page 29) and garden salad TIP: Make extra for later in the week!

13

Snack

Choose from list

Dinner

Pad Thai (page 25), Chilli Con Carne (page 20) or Chicken Casserole (page 19).

7 Day Flat Belly Diet

DAY 4 Breakfast

Very Berry Shake (page 27)

Snack

Choose from list

Lunch

Taco Salad (page 26)

Snack

Choose from list

Dinner

Curried Turkey Burgers with Mango Chutney (page 22) TIP: Make extra for lunch tomorrow!

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7 Day Flat Belly Diet

DAY 5 Breakfast

2 scrambled eggs, with a slice of shortcut bacon, tomato and mushrooms on the side

Snack

Choose from list

Lunch

Curried Turkey Burgers with Mango Chutney (page 22)

Snack

Choose from list

Dinner

15

Grilled Salmon with Lime Butter Sauce (page 23) TIP: Don’t forget, you may have one glass of wine with a meal 3 x week

7 Day Flat Belly Diet

DAY 6

16

Breakfast

2 egg omelette, with mushrooms, baby spinach and chopped tomatoes, plus one thin slice of grain toast or Banana Pancakes (page 18)

Snack

Choose from list

Lunch

Zucchini Slice (page 29) and garden salad

Snack

Choose from list

Dinner

Chicken Casserole (page 19), Chilli Con Carne (page 20) or Pad Thai (page 25).

7 Day Flat Belly Diet

DAY 7 Breakfast

Very Berry Shake (page 27)

Snack

Choose from list

Lunch

Taco Salad (page 26)

Snack

Choose from list

Parmesan Chicken (page 24)

Dinner

17

TIP: Don’t forget, you may have one glass of wine with a meal 3 x week

7 Day Flat Belly Diet

RECIPES

Banana Pancakes Serves 1 1/3 cup traditional oats 5 free range egg whites OR 3 egg whites and ¼ cup low fat cottage cheese (the addition of cottage cheese will make a ‘fluffier’ pancake)

50g (2oz) banana chunks (or any fruit of your choice) Stevia and/or ground cinnamon to taste

1.

In a blender, blend ingredients until a pancake batter is formed.

2.

Lightly spray a pan with olive oil cooking spray and place over medium heat.

3.

Pour batter into pan, making small or large pancakes. Cook both sides until set. Serve.

Nutritional Information (per serve) Calories: 291 | Protein: 22.1g | Carbs: 36.6g | Fat: 4.9g 18

7 Day Flat Belly Diet

RECIPES

Chicken Casserole Serves 4 1 tbsp. olive oil 400g (14oz) chicken breast fillets, cubed 2 medium leeks, trimmed, halved, sliced 1 red capsicum (bell pepper), chopped 2/3 cup green beans, sliced 4 rashers shortcut bacon, trimmed, chopped 2 garlic cloves, crushed 1/2 cup dry white wine 1. 2.

3.

2 tbsp. fresh thyme leaves 1 tbsp. plain flour (or your choice of gluten free flour) 2 cups salt-reduced chicken stock 200g (7oz) button mushrooms, quartered 2 cups (approx. 750g/10.5oz) mashed sweet potato

Preheat oven to 180°C (355°F). Heat half the oil in a he avy-based, flameproof casserole dish over medium-high heat. Cook chicken, in batches, for 5 to 6 minutes or until golden. Transfer to a bowl. Heat remaining oil in dish. Add leek, capsicum, beans, bacon, garlic and thyme. Cook, stirring, for 3 minutes or until leek has softened. Add wine. Bring to the boil. Stir in flour. Cook for 1 minute. Slowly add stock, stirring constantly. Return chicken to dish. Add mushrooms. Cover. Bring to the boil. Transfer to oven. Bake for 1 hour. Remove lid. Bake, uncovered, for 30 minutes or until chicken is tender. Serve with mashed sweet potato. Nutritional Information (per serve) Calories: 357 | Protein: 33.5g | Carbs: 30.0g | Fat: 7.1g

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7 Day Flat Belly Diet

RECIPES

Chili Con Carne Serves 4 1 large onion, chopped 1 garlic clove, crushed 1 tsp. cayenne pepper 2 tsp. paprika 1 tsp. dried oregano 2 tsp. ground cumin

400g (14oz) extra lean beef mince 1 ½ cups salt-reduced beef stock 400g (14oz) can diced tomatoes ½ cup tomato paste 300g (10.5oz) can red kidney beans, drained and rinsed

1.

Spray a large saucepan with olive oil cooking spray and place over medium heat. Add onion and garlic and cook for 4-5 minutes, until soft. Stir in the cayenne pepper, paprika, oregano and cumin.

2.

Add the beef and cook for 6-7 minutes, or until just browned. Reduce the heat to low and add the stock, tomato and tomato paste. Cook for 20 minutes, stirring frequently.

3.

Stir in the kidney beans and simmer for 5 minutes.

Nutritional Information (per serve) Calories: 323 | Protein: 30.9g | Carbs: 26.3g | Fat: 8.8g 20

7 Day Flat Belly Diet

RECIPES

Coconut Pork Curry Serves 4 500g (1.1lb) lean pork, diced 1 tbsp. coconut oil 1 onion, finely chopped 3 garlic cloves, finely chopped 1 tsp. paprika ½ tsp. ground cumin 2 tsp. ground fennel seeds 1. 2. 3. 4. 5.

½ tsp. ground cinnamon 4 cardamom pods 4 curry leaves or 2 tsp. curry powder 3 cups chicken stock 2 cups broccoli florets 1 zucchini (courgette), sliced ½ cup low fat coconut milk

Heat half of the coconut oil in a saucepan on medium heat. Add diced pork and fry until browned. Remove from pan and set aside. Place onion in saucepan along with the remaining coconut oil and cook until tender. Add garlic, paprika, cumin, fennel seeds, cinnamon, cardamom pods and curry leaves (or powder) and stir constantly until aromatic. Return the pork to the pan and stir to coat. Stir in the chicken stock, cover and simmer for 50 minutes, stirring occasionally. Add the broccoli and zucchini and cook for a further 20 minutes or until tender. Remove from the heat and stir in the coconut milk. Serve.

Nutritional Information (per serve) Calories: 279 | Protein: 34.0g | Carbs: 9.2g | Fat: 11.2g 21

7 Day Flat Belly Diet

RECIPES

Curried Turkey Burgers with Mango Chutney Serves 4 500g (1.1lb) minced turkey breast meat 2 tbsp. fresh parsley, chopped 2 tbsp. fresh coriander (cilantro), chopped 2 spring onions, thinly sliced 1 tbsp. curry powder or paste

1-inch piece fresh ginger, grated 2 cloves garlic, minced ½ red capsicum, finely chopped 250g (9oz) avocado flesh, mashed 4 tsp. mango chutney, to serve

1.

In a large bowl, mix the turkey with the parsley, coriander, spring onions, curry powder, ginger, garlic and capsicum until combined; shape into 8 small equal size patties, or 4 large ones.

2.

Preheat a barbecue or non-stick frypan over medium heat. Cook the patties, turning once, for 12 to 16 minutes or until cooked through. Add mashed avocado to the top of each patty and garnish with mango chutney. Serve with leafy salad and balsamic dressing.

Nutritional Information (per serve) Calories: 350 | Protein: 24.1g | Carbs: 4.9g | Fat: 25.5g 22

7 Day Flat Belly Diet

RECIPES

Grilled Salmon with Lime Butter Sauce Serves 4 4 x 140g (5oz) salmon fillets 1 tsp. finely grated fresh lime zest Lime Butter Sauce: 1 large garlic clove, chopped

2 tbsp. fresh lime juice 1/2 tsp. salt 1/2 tsp. black pepper 2 tbsp. unsalted butter, melted

1.

Season salmon all over with salt and pepper, then grill or barbecue on medium heat for 4 minutes. Turn fillets over for a further 4 minutes, or until cooked through.

2.

Puree garlic with lime juice, salt and pepper in a blender until smooth. Add melted butter and blend for a further 30 seconds.

3.

Sprinkle fillets with zest and top each with lime butter sauce. Serve with a leafy salad.

Nutritional Information (per serve) Calories: 359 | Protein: 29.2g | Carbs: 0.2g | Fat: 26.9g 23

7 Day Flat Belly Diet

RECIPES

Parmesan Chicken Serves 4 4 x 120g (4oz) chicken breasts 2/3 cup non-fat Greek or natural yogurt 1/3 cup finely grated parmesan cheese 1 tsp. garlic powder

½ tsp. pepper 1 tbsp. fresh parsley, finely chopped, or 1 tsp. dried

1.

Preheat your oven to 190°C (375°F).

2.

In a small bowl, combine yoghurt, parmesan, garlic powder, pepper and parsley.

3.

Place chicken breasts in an oven safe dish and spread the topping on the chicken breasts.

4.

Bake for 20-25 minutes or until golden on top. Serve with leafy salad and balsamic dressing.

Nutritional Information (per serve) Calories: 220 | Protein: 34.7g | Carbs: 3.3g | Fat: 7.0g 24

7 Day Flat Belly Diet

RECIPES

Pad Thai Serves 4 150g (5oz) dry thick rice noodles 3 spring onions, white section thinly sliced 1/4 cup lime juice 2 tbsp. fish sauce 2 tsp. brown sugar 400g (14oz) chicken breast fillets, thinly sliced 1. 2. 3. 4. 5.

1 cup green beans, trimmed, halved 1 large carrot, halved lengthways, thinly sliced diagonally 2 whole free range eggs, lightly beaten 2 tbsp. raw peanuts, roughly chopped 1/2 cup fresh coriander (cilantro) leaves

Place noodles in a large, heatproof bowl. Cover with boiling water. Stand for 10 minutes or until tender. Drain well. Combine lime juice, fish sauce and sugar in a small bowl. Spray a wok with cooking spray. Heat over medium-high heat. Add chicken. Stir-fry for 8-10 minutes or until golden. Transfer to a plate. Add beans, carrot, onion and 2 tablespoons cold water. Stir-fry for 4 minutes or until tender. Make a well in centre of vegetables. Add egg. Cook, stirring occasionally, for 1 minute or until set. Roughly break into pieces. Add noodles, sauce mixture, chicken, peanuts and coriander. Stir-fry for 1 to 2 minutes or until combined and heated through. Serve.

Nutritional Information (per serve) Calories: 335 | Protein: 29.4g | Carbs: 39.1g | Fat: 5.5g 25

7 Day Flat Belly Diet

RECIPES

Taco Salad Serves 4 1 sachet Old el Paso taco seasoning 1 large onion, finely diced 500g (1.1lb) kangaroo mince or other lean beef/lamb/chicken mince 150g (5oz) packet spinach leaves

Jalapeño peppers (to taste) 1 large tomato, chopped 1 small cucumber, diced 2 tbsp. low fat cottage cheese 1 tbsp. olive oil

1.

Sauté the onion in olive oil until just soft.

2.

Add the mince and brown.

3.

Add the seasoning and simmer for 5 minutes. Add a few teaspoons of water if needed.

4.

Combine spinach, peppers, tomato and cucumber, plus any other salad ingredients you have on hand.

5.

Serve mince over the top of salad and dollop with cottage cheese to serve.

Nutritional Information (per serve) Calories: 232 | Protein: 31.7g | Carbs: 9.2g | Fat: 6.5g 26

7 Day Flat Belly Diet

RECIPES

Very Berry Shake Serves 1 1 scoop vanilla or chocolate whey protein powder ½ cup fresh or frozen blueberries, raspberries or strawberries

1.

1 tbsp. full fat organic cream 1 cup filtered water About 4 ice cubes

Place all ingredients in a blender and blend well. Alternatively you may consume as a meal by mixing the whey with enough water to make a smooth paste. Stir in fruit and top with cream.

Nutritional Information (per serve) Calories: 202 | Protein: 21.8g | Carbs: 7.7g | Fat: 8.7g 27

7 Day Flat Belly Diet

RECIPES

West African Chicken Serves 4 1 tbsp. coconut oil 1 onion, chopped 600g (1lb 5oz) chicken breasts, cubed Medium zucchini, sliced 2 cups broccoli florets ½ green capsicum (bell pepper), sliced

2 tsp. curry powder 425g (15oz) can crushed tomatoes 2 tbsp. natural peanut butter 2 tsp. chicken stock powder or 2 chicken stock cubes handful fresh coriander (cilantro)

1.

Heat oil in a heavy based pan and fry onion for 2 minutes. Add chicken and cook, stirring, for a further 5 minutes, or until golden.

2.

Add zucchini, broccoli, capsicum and curry powder and cook, stirring for 2 minutes.

3.

Add remaining ingredients, bring to the boil, cover and simmer for 20 minutes, stirring occasionally. Serve sprinkled with coriander leaves.

Nutritional Information (per serve) Calories: 308 | Protein: 37.6g | Carbs: 10.4g | Fat: 12.4g 28

7 Day Flat Belly Diet

RECIPES

Zucchini Slice Serves 4 2 tsp. olive oil 1 large brown onion, finely chopped 300g (10.5oz) sweet potato, peeled, coarsely grated 2 garlic cloves, crushed 4 whole free range eggs 2 free range egg whites 1. 2. 3. 4.

5.

1/4 cup wholemeal flour or gluten free alternative 1/2 cup reduced-fat fresh ricotta 250g (8.5oz) zucchini, grated, squeeze to remove moisture 2 tbsp. fresh chives, chopped 2 tbsp. fresh continental parsley, chopped

Preheat oven to 180°C (355°F). Grease and line a 25 x 15cm (10in x 6in) slice pan. Heat the oil in a large non-stick frying pan over high heat. Cook the onion, stirring, for 3 minutes or until soft. Stir in the sweet potato for 3-4 minutes or until soft. Stir in the garlic for 1 minute. Whisk the eggs, egg whites and flour in a large bowl until smooth. Whisk in ricotta until just combined. Stir in the sweet potato mixture, zucchini, chives and parsley. Pour the mixture into the prepared pan. Bake for 25-30 minutes or until golden and cooked through. Set aside to cool slightly. Cut slice into 4 pieces and serve with a side salad.

Nutritional Information (per serve) Calories: 225 | Protein: 13.5g | Carbs: 20.1g | Fat: 8.8g 29

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