EDI TOR ' S NOTE I NTRODUCTI ON 5

Guess what? We've discovered the real secrets to quick,

healthy and long-lasting fat loss. Yes, really! So, we've
decided to share them with you in The Ultimate 2- Week
Fat Loss Diet. Not only will this book help you to shed fat
for good, it actually shrinks your fat cells, too.
First up, we bring you the most up-to-the minute research
into fat-burning techniques (from page 13), whether
it's eating more pink seafood or upping your omega-3.
Bursting with simple tips and tricks, this guide will put your
fat loss in the fast lane, forever!
Armed with your new fat-shrinking know-how, you're
then ready to start the 2-week diet (from page 77). Forget
hunger - think tasty, delicious and filling foods that
encourage your fat loss while staving off cravings.
It really couldn't be easier, and you'll notice
the results in just two weeks. So read on to
discover how to burn fat the easy way!
]
O
t
women's

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any 'e tlVlty.
6 CONTENTS
``
I ntroducti on
Fat-burni ng food
J4 Cal ci um
J Omega- 3 fatty aci ds
ZZ Carbohydrates
Z Spi ces
30 Pi nk seafood
4 Dopami ne
I" -"''
~W
... 6_
....
Fat -loss boosters
38 Al cohol and caffei ne
44 Brown fat
46 Sex, sl eep and sunshi ne
b4 Exerci se
Sneak secrets
for success
b Tri ed and tested fat- burni ng strategi es
CONTENTS 7
- week act i on pl an
b Ti me for acti on
11 Si mpl e steps to succeed
1 Day
J Day
Z Day
Day
b Day
Day
1 Day
Day :
Day
J Day
Day
4 Day
b Day
1 Day
Fat-burni ng reci pes
Post -exerci se treats
J Jui ces ` smoothi es
JZ Heal thy fi l l i ng soups
J Sati sfi ng sal ads
JJJ Heal thy snacks
JJZ Seri ousl y tasty di nners
JJ Super qui ck and heal thy di nners
JJ Go veggi e
JZ Tasty treats
JZJ Stay hyd rated
Oui ck- fi x
rescue pl an
JZZ On - the- go heroes
JZb Gl ossary of terms
JZ I ndex
8 I NTRODUCTI ON SUCCESS SECRETS
SUCCESS SECRETS I NTRODUCTI ON 9
` `

Forget the fads and say no-no to the yo-yo, this is a diet that really works
S
houl d we accept that the onl y way to shed fat for
good is by slow, dragged-out di eti ng? No way!
I f we put our mi nds to it, we can change our
eati ng habi ts and see some great results i n just
a matter of weeks.
Research shows that between 85 and 95 per cent of di eters
regain any weight they lose wi thi n five years and, worse
sti l l , some end up heavier than when they started. But
what about the 5 to 1 5 per cent who reach thei r goal and
maintain thei r i niti al wei ght loss?
After months of intervi ewing many people of both sexes
and al l ages, we've made a rather surpri si ng di scovery: 63
per cent of the successful di eters found a quick di et that
worked! Their i nitial fat loss spurred them i nto keepi ng some
of the eati ng, dri nki ng, exercise and lifestyle strategi es for
the l ong-term; and not only di d they reach thei r fat-l oss
goal , they mai ntai ned i t.
Ifs qui ck, but not qui ck fi x!
Thi s book presents a di et that wi l l gi ve you maxi mum fat
loss wi th maxi mum nouri shment i n mi ni mum ti me. It i s not
a crash di et , it does not restrict calories or leave you short
of nutri ti onal goodness, it is not depressi ng, di stressi ng,
demotivati ng, demoral isi ng or destructive.
I t i s a bal anced, energi si ng, mood-boosti ng two-week diet
that brings together the latest research i nto faster fat loss
with some i nspi ri ng ti ps from successful di eters. You' l l
be tucki ng i nto:
- foods that encourage fat loss
- foods that turn up the fat- burn ng mechani sm
- foods that del ay hunger and conquer cravi ngs
- foods that make you feel good
-foods that fire up your sex drive
- foods that help you sl eep
You' l l also l earn when and how to exerci se to achieve
maxi mum fat loss in mi ni mum time. I t's sure to send
your resul ts into overdri ve!
Why does it work?
Women have around 34 bi l l i on fat cells and men have
around 25 bi l l i on. When we gain fat, we are not gai ni ng
new fat cel l s, we are merel y expandi ng the ones we already
have. They can grow to five ti mes thei r size, so to lose fat
we have to get them to shri nk - and stay shrunk! There are
certain el ements that can give them a boost and that's what
we' re goi ng to concentrate on. Let the fat burni ng begi n . . .
1 0 I NTRODUCTI ON SUCCESS SECRETS
Real women1 s secrets to success
Bin the diet drinks
' I always had a can of Diet Coke nearby and bel ieved that
because it was 'diet' it di dn't add calories to my day. I
l earned that these supposedl y negative calories did nothing
to stem my dependence on sugar. So, I replaced most
of them with fresh fruit juices mixed 50/50 with sparkl ing
water, and I coul dn't believe the reduction in my sugar
cravi ngs! I now understand that it was my need for sugar
that had foiled every attempt at fat l oss over many years. '
Still enjoy pasta
'I love pasta and pasta
loves me! It sits way too
comfortably on my hips
and thighs. After a hard
day at the office, I loved
a comforting bowl of
Bolognese. I learned that
I was enjoying my favourite
Ital ian export at the wrong
time of the day. Now, if
I want pasta, I have it at
lunchtime when I need the
immediate energy it provides
to get me through the day.'
Eat fish to beat hunger
' I never liked fish - al l those heads, bones and eyes staring
up at me were enough to turn my stomach. But the diet
I was trying to follow championed the power of omega-3
fatty acids to stem hunger pangs. I persevered and found
a man behind the fi sh counter i n my l ocal supermarket who
removed the heads and bones and suggested ways to cook
i t. Now I eat fi sh at least four times a week. '
Picture it
' Loads of di ets I had been on encouraged me to write
a food di ary. But I always l i ed. Yes, I ' d menti oned the
chocolate bi scui t I had wi th my afternoon cup of tea . . .
I woul d just forget to menti on that it wasn' t just one, it
was four! One di et that I came across suggested that I bi n
the pen and paper and use my mobi l e phone to record
everythi ng I eat in a day i n photo form. Revealing or what?
I coul dn't bel i eve how much j unk I managed to fit into a day.
I followed the di et to the letter and withi n a coupl e of days
I loved l ooki ng at pi ctures of the col ourful heal th-gi vi ng
foods that were now part of my day. '
Steam to be healthy
'The reason I mai ntai ned my weight loss i s because
I learned how to steam food. I had never steamed food
before, so it was a new experience and has been a real
l i fe-changer. I bought a set of steam baskets and found
l ots of reci pes on the i nternet for prepari ng really qui ck,
heal thy, tasty meal s. The fryi ng pan has been relegated
to the back of the cupboard. '
Get your five-a-day
'I always struggled to meet my five-a-day fruit and veg
target. However, I real i sed that i f I coul d fi nd ways to make
it more exci ti ng I might be onto a wi nner. Frui ts were fairly
easy to i ncl ude, but vegetables were sti l l a struggl e; so
I focused on the five vegetabl es that I really l i ked and
researched lots of diferent ways to prepare them (and had
bi g portions to fi l l me up) . I reached my target weight after
six weeks and haven' t put on a pound si nce. My diet i s now
a lot more col ourful - and anything but dul l . '
SUCCESS SECRETS INTRODUCTION 1 1
Find alternatives
' I shared a flat with a Chi nese gi rl and the fi rst thi ng
I noti ced was that when we went shoppi ng, al most no
dai ry products hi t her trol l ey. Thi s made me real i se j ust
how much cows' mi l k, butter and cheese were invol ved
i n my dai l y di et. My fl atmate i ntroduced me to a few
del i ci ous alternatives, parti cularly nut and seed oi l s and
butters and soya mi l k, and my wei ght started to pl ummet
only 1 0 days after making the changes. I now eat the
Asian way most days and, whi l e I sti l l rel i sh every bi te
of a takeaway four-cheese pizza, it has become an
occasi onal treat rather than a weekl y must-have. '
Bounce your way srm
' I 've al ways hated exerci se, whi l e Googl i ng 'fast fat l oss, '
I di scovered reboundi ng (exercise usi ng a mi ni trampol i ne)
and I reckoned it was worth a try. What can I say? I became
obsessed wi th that l ittl e trampol i ne and i nstead of sl obbi ng
on the couch throughout an enti re movi e, I started to
bounce my way through hal f of it! Al ongsi de a di et that
i ncl udes lots of heal thy stuff but sti l l al lows me to have lots
of good nights out wi th my fri ends, it real ly works. After six
months I am now very l ean and, whi l e I sti l l hate exercise,
me and my mi ni trampol i ne are not j ust fl i rti ng wi th each
other, we are i n a l ong-term relati onshi p!'
Freeze it
'I t seems that every di et I have ever tri ed i nvol ved way too
much shoppi ng. All the nutri ents that are i mportant for fat
loss appear to be ri chest in fresh foods, but after the
fi rst few days of struggl i ng to fi nd the ti me to shop fresh,
I always returned to ready-made chi l l ed foods. When I
spotted a diet on the internet that promi sed wei ght l oss
by eati ng foods from the freezer, I learned that frozen fruits
and vegetables are packed wi th almost as much nutri ti onal
punch as thei r fresh counterparts (someti mes more). I f you
have a few bags i n the freezer you can create soups and
smoothi es, super-fast! I now always have at least si x bags
of frozen fruits and vegetables i n the freezer and no longer
have a wei ght probl em. '
Get seedy
' I went on a di et that recommended l i nseed to keep hunger
at bay. A bi t more readi ng made me real i se that the good
fats in l i nseed woul d fi l l me up and keep my blood sugar
balanced for l onger. I started spri nkl i ng the seeds on my
sal ads, dri zzl i ng the oi l on my soups and vegetabl es and
snacki ng on seed bars that i ncl uded them. I have lost more
than two stone, and I have l i nseeds to thank. '
1 2 INTRODUCTION SUCCESS SECRETS
Bin the scales
'I binned the scales and
used the waistband method.
Instead of watching a little
needle waver frustratingly
from right to left every
morning, I put on a pair of
jeans that were too tight
on me. After two weeks of
dieting, I could get a couple
of thumbs between me and
the waistband and this really
inspired me to keep going.
I have always been a regular
snacker as I was constantly
hungry, but instead of the
crisps and salty snacks that
were my downfall, I started
to keep a few of the healthy,
fi lling snacks in my desk
drawer. Small changes can
reap big rewards, as the
fact that I now feel great
in my skinny jeans shows!'
,
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1 4 FAT-BURNING FOOD CALCIUM
'
It's not just good for our bones, it gets us gorgeous bodies, too!
W
e al l know of the i mportance of cal ci um
i n our di et to bui l d and maintain strong
bones and teeth. But how much have you
heard about its fat-busti ng properties?
Recent research reveals that this bone
strengthener may al so be a fat bl aster!
A growi ng body of evi dence i ndicates that a diet ri ch in
cal ci um allows us to burn more calories per day. There is
also some evi dence that when cal ci um levels in the body
are l ow the brai n detects this and sti mulates feel i ngs of
hunger, causi ng us to eat more. Conversely, medi um to
hi gh levels send signals to the brain communi cating that
we are ful l , suppressi ng the desi re to eat more.
Calcium intake:
- LOW: less than 600mg per day
- MEDI UM: 600-1 , 000mg per day
- HI GH: 1 ,000mg pl us per day
I t has also been suggested that i ncreasing cal ci um i n the
di et may reduce the transportation of fat from the intestines
i nto the bloodstream. The cal ci um binds with bil e aci ds to
i ncrease the amount of fat we excrete through the bowel,
so i nstead of storing it, we lose it!
Too `'' mi l k?
Mi l k is a val uabl e source of cal ci um up unti l about the age
of 1 8, when we are sti l l growi ng. Thereafter we can have
too much of a good thi ng. Mi l k with our morni ng cereal s,
mi l k i n our coffee and tea, butter on our toast, cream i n our
cakes, cheese i n our sandwi ches and snacks, i ce cream at
the movies . . . the l i st goes on.
The protei n i n mi l k can aci di fy the bl ood, and our bodi es are
forced to extract calci um from our bones to counteract thi s.
Furthermore, mi l k fat can contri bute to i nfl ammati on wi thi n
the body and possi bl e i ntolerance to l actose, the sugar i n
mi l k products. To prevent thi s debi l itating condi ti on whi l e
sti l l reapi ng the cal ci um benefits, l ess i s defi ni tely more on
the dai ry front. The Ultimate 2-Week Fat Loss Diet achi eves
this by onl y i ncl udi ng yoghurt, whi ch actuall y i mproves
lactose absorption thanks to its active l i ve cul tures, and
certain cheeses that fall i nto the low lactose category.
CALCIUM FAT-BURNING FOOD 1 5
The cal ci um- packed al ternati ves
The fossil i sed bones of our earli est ancestors i ndicate
that they ingested around twi ce as much cal ci um dai l y as
we do now, and they were lean - very l ean. But for them,
dai ry was a compl ete unknown (ani mal s si mply di dn't hang
around l ong enough to be mi l ked). So what did they eat?
To bui l d and mai ntain strong bones we need not onl y
calci um but al so magnesi um, vi tami n D, boron, manganese,
mol ybdenum, vi tami n K, zi nc, copper, vi tamin B6 and the
omega-3 and omega-6 fatty acids. The di et of our early
ancestors compri sed of red meat and bi rds (and they ate
every part of the ani mal i ncl udi ng the organs), fi sh and
shel l fi sh (i ncl udi ng the bones and heads, which are very rich
i n cal ci um), root vegetabl es, sea vegetabl es, green leafy
plants and bi rds' eggs (i ncl udi ng the shel l s - another great
source of cal ci um). Thi s provided them wi th good levels
of all of the above nutrients. And, of course, their active
l i festyle further enhanced bone growth and kept them lean.
Whi le we' re not suggesti ng that you start crunchi ng on
eggshel l s and gnawing at bones, you wi l l note that ti nned
sal mon, sardi nes and anchovi es feature regul arly because
they offer an i deal opportuni ty to get some cal ci um-ri ch
bones i nto your day!
CALCIUM FAT-BURNING FOOD 1 7
Calcium-rich foods in the 2-week diet
- Cal ci um-enri ched soya mi l k
- Dri ed herbs
- Dried/ti nned beans
-Edamame beans
- Feta cheese
- Fresh/frozen broccol i
- Fresh/frozen rhubarb
- Fresh/frozen spi nach
- Fresh nuts and thei r oi l s and butters
- Fresh seeds and their oi l s and butters
- Fresh/ti nned anchovies
- Fresh/ti nned sardi nes
- Goats' cheese
- Kal e
- Low fat natural cottage cheese
- Pak choy
- Parmesan cheese
- Regul ar tofu (smoked and unsmoked)
- Ricotta cheese
- Si l ken tofu
- Swi ss cheese (with hol es)
- Ti nned sal mon
- Total 0% Greek yoghurt
- Watercress
lU
yOU |Ov
I ncreasi ng our
consumpti on of cows'
mi l k products to ensure
good l evel s of calci um i n
our di et may be a bit
of a red herring
1 8 FAT-BURNING FOOD OMEGA-3
3
`

OMG omega-3s could be the key to fast, long-lasting fat loss!
T
he phrase ' eati ng fat makes you fat ' i s so old hat
now that it's somewhat embarrassi ng to recall
that di eti ti ans, nutri ti oni sts, the World Health
Organisati on and a host of other experts once
deemed fat to be everythi ng that was bad for
our health. Now we know that quite the opposi te i s true:
we need 'good' fats to stay i n shape, and omega-3
essential fatty acids in parti cular are one of the bi ggest
secrets to permanent fat loss.
They aid fat l oss by i ncreasi ng our metabol i c rate and
energy producti on, whi ch i s exactly the opposi te of
what happens when we cut cal ori es. And, thanks to our
i ncreased energy level s, we are more l i kel y to be active
and bui l d muscl e, whi ch further i ncreases metabol i c rate,
hel pi ng to make our fat loss for keeps. They also taste
great , make us feel ful l er for longer, hel p to balance bl ood
sugar l evel s, i mprove our mood and contri bute to great
ski n, hai r and nai l s. What's not to love?
Omega- 3s: the fat - l oss benefi ts
They help to maintain healthy blood sugar levels
I t's vital that the body i s responsive to i nsul i n. Thi s hormone
makes sure we get enough energy from carbohydrates,
and enough amino aci ds from protein to bui l d muscl e and
mi ni mi se fat storage. I nsul i n receptors are found i n cel l
membranes, the protective outer coati ng that controls what
enters and exits a cel l . When we add omega-3 fatty acids
to our di et, the membranes becomes more fl exi bl e, so the
i nsul i n receptors become more responsive. This helps them
to level out the bl ood sugar highs and lows that can lead to
wei ght gain and an i ncreased ri sk of type 2 di abetes.
They encourage glucose to be stored in muscle cells
rather than fat cells
Omega-3s are i nvolved in ' fuel partiti oni ng' , whi ch controls
the way the body uses different ' fuels' . Omega-3s hel p
to dri ve more of the sugars found i n carbohydrates i nto
muscl e cel l s, where they are temporarily stored i n the form
of glycogen, which i s used when we need qui ck energy.
But when glycogen stores run out, fat cel l s are forced to
give up thei r energy stores, and shri nk in the process.
Si mul taneously, omega-3s sti mulate thermogenesis (heat
production), which hel ps prevent fat bei ng deposi ted in
cells, and i ncrease fat oxi dati on (burni ng).
20 FAT-BURNING FOOD OMEGA-3
Thermogenesis is the
production of heat within the
body, where mitochondria in
fat and muscle cells produce
heat instead of energy. Body
temperature rises, fat is used
for energy and calories are
burned. Research suggests
that omega-3s may be able
to influence genes that
control how we burn fat.
This may be due to a
steroid-like substance in
our bodies which, when
bound to omega-3s, can
switch on genes that burn
fat. Omega-3s may also
switch on a protein that
aids energy metabolism,
resulting in more energy
being dissipated as heat
and decreasing stored fat.
They inhibit the storage of calories as fat
It is i mportant to remember that our speci es is programmed
to survi ve, and this i nvolves storing energy as fat. An
effi ci ent energy source, fat provides 9kcal s of energy per
gram, whereas carbohydrates and protein only provide
4kcals. Storing fat was vital to our ancestors as an
i nsurance against ti mes of starvati on, so the body stored
as much as possi bl e when food was avai l abl e, and the
OMEGA-3 FAT-BURNING FOOD 2 1
metabol i c rate slowed down to preserve energy stores
when food was scarce. Thi s process has been referred to
as catch-up fat storage after cal ori e restricti on.
Food i s now pl enti ful and many of us eat what we want,
when we want, and thi s catch-up fat storage has become
the enemy i n the fat-loss game. The body stores energy
as fat for l ean ti mes ahead, totally unaware that these are
unl i kely to occur. Thi s i s why very l ow-cal ori e di ets invariably
result i n short term wei ght loss followed by weight gai n. The
catch-up fat storage shifts i nto top gear!
A system of enzymes (catalysts that speed up chemi cal
reactions) cal l ed fatty acid synthase i s particularly proficient
at storing calories as fat . There is growi ng i nterest i n
the role omega-3s may have i n reduci ng its power, thus
i ncreasing the l i kel i hood of fat bei ng burned rather than
stored. Studi es al so suggest that omega-3s may be abl e
to boost the production of certai n enzymes involved i n
fatty aci d oxidation , whi ch hel ps transport fats i nto the
mi tochondri a (energy factories) of the cel l s for burni ng
as energy.
Omega 3-rich foods included in the 2-week diet:
- Avocado
-Avocado oi l
- Dri ed and ti nned chickpeas
- Dried and ti nned ki dney beans
- Eggs
- Fresh and frozen peas
- Fresh and smoked mackerel
- Fresh and ti nned anchovi es
- Fresh and ti nned sardi nes
- Fresh and ti nned tuna
- Hemp seeds
- Hemp seed oil
- Li nseeds
- Linseed oi l
- Rai nbow trout
- Wal nuts
- Wal nut oi l
22 FAT-BURNING FOOD CARBS

Exciting news, everyone! Certain carbs can actually burn fat. Yes, really!
T
hey've been demoni sed by di et after di et - but
carbs don't deserve the bad wrap. I n fact, the
l atest nutri ent causi ng all the wei ght-l oss buzz
i s fermentable carbohydrates. They don't add
too much to our dai l y cal ori e i ntake, yet thi s
wonder-nutri ent promotes bowel regul arity, reduces the
chances of the pancreas getting overtired from keeping
bl ood sugar levels constant and i s associ ated wi th l ess
fat storage after a meal . Wow!
So how does i t work?
I n essence, i t's al l about starch. The type of starch i n
carbohydrates predi cts how qui ckl y they wi l l be broken
down i nto smal l er gl ucose mol ecules by the digestive
enzymes i n the mouth, the stomach and the small i ntesti ne.
The qui cker they are broken down, the quicker they are
absorbed into the bl oodstream and del ivered to the l i ver,
where they are ei ther stored for later use or ferried off to
body cel l s to create energy.
The starch in di gesti bl e carbohydrates can be di vi ded
i nto two groups: rapi dl y di gesti bl e starch (digested
within 20 mi nutes), and slowly di gesti bl e starch (digested
somewhere between 20 mi nutes and two hours).
Rapidly digested starch (RDS)
is easily broken down and
causes blood glucose to rise
quickly, but then drop swiftly,
too. This spike drives up the
production of insulin, which
tel ls the body to make and
store fat. Foods rich in RDS
include potatoes, processed
foods made with white flour
(bread and rolls, pastries,
cakes, biscuits etc) and
many breakfast cereals.
Non-digestible (fermentable) carbohydrates are a
different breed, and are so cal l ed because they contain
resistant starch (RS). They are largely resistant to bei ng
broken down i nto gl ucose mol ecul es and absorbed i nto
the bl oodstream - i nstead they carry on down to the
col on, where they go through a fermentation process that
produces short chai n fatty acids (SCFAs). These have a
number of heal th benefi ts, detailed overleaf.
Health benefi ts of SCFAs:
Short chai n fatty aci ds can boost our bodi es in a number
of ways:
- They protect col on cel l s, and are associated wi th
preventing geneti c damage that can lead to cancer.
-They i ncrease mi neral absorpti on, particularly that of
cal ci um and magnesi um. These nutrients are i mportant
for heart and bone health.
- They feed our healthy bacteri a, whi ch means that the
growth of unhealthy bacteri a and thei r toxic by-products
i s suppressed.
But how do fermentabl e carbs
burn fat?
Resistant starch has l i ttl e effect on bl ood gl ucose levels and
doesn' t drive up the producti on of i nsul i n, whi ch means the
body i s not encouraged to make or store fat. Non-di gesti bl e
carbs have al so been shown to encourage fat loss i n a
number of ways:
-They hel p to slow down the pace at whi ch di gesti bl e
carbohydrates get broken down, thereby reduci ng the
counterproductive bl ood sugar hi ghs and lows that cause
us to reach for yet more starchy carbohydrates.
-They keep us feel i ng ful l er for longer, so we eat l ess.
-They i ncrease the absorption of cal ci um, whi ch i s l i nked to
reduci ng fat storage.
- They promote bowel regul ari ty. Consti pati on is no fri end
when fat loss i s desi red.
- They encourage a phenomenon known as ' second meal
effect' , where the i nsul i n response i s controlled not j ust
straight after eati ng, but for hours afterwards, resul ti ng
i n l ess fat storage.
CARBS FAT-BURNING FOOD 2 5
I Fermentable carbohydrates
included in the 2-week diet:
Barley
Beans
Brown rice
Corn
Lentils
Millet
Oats
Split peas
26 FAT-BURNING FOOD SPICES
,
Want to set your fat-loss on fire? Spice up your diet to sizzle away the calories!
T
he tradi ti onal i dea that fat cel l s are si mpl y a
storage depot for energy has now been proven
wrong, wrong wrong. Fat cells are actually
very active and produce hormones that trigger
metabol i c processes in di fferent parts of the body.
The hormones produced by fat i ncl ude oestradi ol , a
precursor to oestrogen, whi ch control s reproduction; l epti n,
whi ch controls the appeti te by bi ndi ng t o receptors i n the
brai n, tel l i ng us when we are ful l ; and adi ponecti n, whi ch
controls bl ood sugar l evel s.
^6yl6|l. l|66 |GC|
A free radical i s an atom that has lost an electron
from i ts outer orbit and becomes unstabl e. In a
desperate bi d to restore its stabil ity, it randomly
steals an el ectron from another atom, whi ch i n turn
becomes unstabl e and i s forced to go on the hunt .
Thi s domi no effect means that thousands of free
radi cal reacti ons can occur i n seconds, threateni ng
both the outer membranes of body cel ls and thei r
DNA, whi ch can al ter the way they behave.
However, research has al so revealed that fatty ti ssue
produces i nfl ammatory chemi cal s. I nfl ammati on i s a vital
process in the body; it i s the body's natural response to
harmful substances, where dead or dying ti ssue is di sposed
and heal i ng i s promoted. Wi thout i t, wounds woul d not heal
and di sease coul d not be reversed.
Acute i nfl ammati on occurs when we are i njured - the
response i s rapi d, the duration i s short and the process
i s effi ci ent. However, chronic (ongoing) i nfl ammati on is a
di fferent story. Thi s i s when the heal i ng process goes i nto
overdrive and damagi ng free radical s (see l eft) are formed.
Overeati ng = i nfl ammati on
When we overeat , fat cel l s expand and i f they are
regul arly over-stuffed (parti cul arl y those around the mi dri ff)
i nfl ammatory chemi cal s l eap i nto acti on and interfere with
our wei ght-control l i ng hormones. As a resul t, we become
l ess sensitive to si gnal s tel l i ng us we' re ful l , so we eat more
and our i nsul i n response i s dul l ed. Thi s causes episodes of
hypoglycaemi a (low blood sugar) that prompt us to reach
for more food to counteract the ti redness, fuzzy brai n,
i rri tabi l ity and l ow mood that go wi th t he territory.
Bal l ooni ng fat cel l s caused by overeati ng aren't the onl y
reason that i nfl ammatory chemi cals are sti mulated. Another
major cause i s what we actual l y eat. The altered fats and
added sugars found i n fri ed, fast, processed and junk foods
are the chi ef cul prits here.
2 8 FAT-BURNING FOOD SPICES
So how can we fi ght back?
Some foods can mi ni mi se the l i kel i hood of i nfl ammati on
and hel p the wei ght-control l i ng hormones to do what they
do best: control our appetite and bal ance our bl ood sugar.
These i ncl ude frui ts, vegetables, oi l y fi sh, nuts and seeds
and their oil s, whol egrains and herbs and spi ces.
Herbal helpers
Herbs and spi ces are i mportant because they are ri ch i n
anti oxi dants, substances that protect body cel l s from the
damage created when the i nfl ammatory process i s i n ful l
swi ng. Antioxidants are l i ke protective parents that form
a shi el d around our body's cells and absorb free radi cal s,
whi ch l ose thei r destructi ve energy and are safely excreted
from the body.
I f you cut an appl e in half and leave one half uncovered
for 20 mi nutes you can see free radi cal damage occurri ng.
The appl e starts to go brown and dri es up because it
reacts wi th the oxygen in the air causing free radicals to be
formed. I f you soak the other hal f in lemon j ui ce however, it
retai ns its white col our and texture. This i s because it has
been protected by the vi tamin C i n l emon j ui ce. Vi tamin C
is a powerful anti oxi dant.
The anti oxi dant-ri ch, anti -i nfl ammatory properti es of
herbs and spi ces encourage fat burning whi le reduci ng
fat storage. They al so add flavour and exci tement to food,
whi ch resul ts i n reduced salt consumpti on. Too much salt
prompts fl ui d retenti on, another fat-l oss adversary.
SPI CES FAT- B U R N I N G FOOD 29
I Herbs and spices included
in the 2-week diet:
Black pepper
Cayenne
Chilli
Cinnamon
Cumin
Garlic
Ginger
Mint
Mustard
Oregano
Parsley
Rosemary
Thyme
Turmeric
30 FAT-BURNING FOOD PINK SEAFOOD

When it comes to choosing your seafood, think pink to burn fat
E
ver wondered what gives sal mon, prawns,
langousti ne, lobster and their pink swi mmi ng
compani ons thei r col our? No, us nei ther - but
we shoul d. I t's down to a carotenoi d called
astaxanthi n; and research suggests that thi s
naturally occurri ng chemi cal may be the most powerful
anti oxi dant yet to go under the mi croscope.
It has been shown to provi de the body wi th an i nternal
sunscreen, protecti ng us from the damagi ng effects of UV
rays. This exci ti ng di scovery has already l ed to astaxanthi n
bei ng i ncl uded i n anti -ageing ski ncare and sunscreens.
Astaxanthi n has al so been shown to i ncrease the usage of
fat as an energy source and accelerate fat-burni ng duri ng
exerci se. Japanese researchers recently demonstrated
that mi ce given astaxanthi n along with a hi gh-fat diet
had si gni ficantly lower body weight and body fat l evel s
compared to mi ce fed on a hi gh-fat diet alone.
I n another study, mi ce were given astaxanthi n al ong wi th
a dai l y exerci se routi ne. After four weeks, they showed
i ncreased fat usage duri ng exerci se. At present, no human
studi es have been concl uded, but researchers are confi dent
that thi s powerful pi nk substance may pl ay an i mportant
role in the fight agai nst our expandi ng wai stl i nes.
Ifs good for t he gut too!
There i s another reason why astaxanthi n i s a val uabl e
addi ti on to a di et focused on fat l oss: i ts rol e i n good gastric
health. I nflammation of the gut i s on the i ncrease and a
condi ti on known as leaky gut syndrome i s largely to bl ame.
The di gestive tract consists of a l ong tube, whi ch connects
the mouth to the anus. After food i s swallowed it passes
through the oesophagus to the stomach, where enzymes
break it down i nto ti ny parti cl es. These then pass i nto the
smal l i ntesti ne, the major functi on of whi ch is to absorb the
val uabl e nutri ents and release them i nto the bloodstream.
Next, the food parti cl es are passed to the l i ver for further
processi ng to produce the essential s, whi ch are qui ckly
del i vered to cells to provide the energy to make new cel l s,
repai r cel l s and generally keep us i n good heal th.
32 FAT- BU RNI NG FOOD P I NK SEAFOOD
The i nner l i ni ng of t he smal l i ntesti ne can, however, become
i nfl amed due to i nfecti on, toxi c substances withi n foods,
or as a resul t of the over-consumpti on of processed fats,
sugars and food addi ti ves. Over ti me, this weakens the
smal l i ntesti ne' s permeabi l ity and the gut becomes l eaky.
Thi s allows overly l arge, damaging food mol ecul es to enter
the bloodstream; causing an i mmediate response by the
i mmune system, which recognises these i nvaders as a
threat to health.
As they pass through the l i ver they have to be detoxifi ed
to l i mit the potenti al damage, but this puts stress on its
detoxification capabi l ity. As a resul t, the toxins are bei ng
onl y partially processed and all owed to bui l d up. I n a bi d
to restore i ts health and effi ci ency and prevent these
parti al l y- processed toxi ns from bei ng released i nto the
bloodstream, the l i ver i s forced to pack them up and
send them off for safe storage - and our fat cel l s are
onl y too wi l l i ng to accommodate!
It is hard enough to
encourage fat cells to
release their energy and
shrink, but it is even harder
when they are storing toxins
which, when released
into the bloodstream, are
likely to create havoc and
compromise our health.
This is the body's damage
limitation at its best, but can
be a major stumbling block
when we want to shift fat.
P I N K SEAFOOD FAT- B U R N I N G FOOD 33
Fat loss becomes a whol e lot easier, qui cker and more
mai ntai nabl e when the cells that l i ne the smal l i ntesti ne
are heal thy and strong. Astaxanthi n has not only shown
i tsel f to be protective of the outer membranes of these
cel l s, reduci ng the chance of toxic substances
compromi si ng their permeabi l ity, but also has the abi l ity
to mount a massive anti -i nfl ammatory effect shoul d toxic
substances sneak through i nto the bloodstream. Thi s
i s cl earl y a substance that is earni ng i ts stripes as a
fat-loss warrior.
r
Pink seafood included in the
2-week diet:
Crab
Crayfish
Lobster
Prawns
Rainbow trout
Red caviar
Salmon
Shrimps
34 FAT- BURN I NG FOOD DOPAMI N E
,
It doesn't burn fat per se, but dopamine is the key to curbing those cravings
D
epri vi ng ourselves of foods that give us pl easure
is perhaps one of the most documented reasons
di eters gi ve up after relatively short peri ods. If
we don' t feed our desires, we wi ther. The key to
getting pleasure i s dopami ne, a neurotransmitter
that helps control the brai n's reward and happi ness centre.
The chemi cal messages it communi cates to the brain
regulate emotional responses that lead us to not onl y seek
reward, but al so to take action to move towards it.
Several studi es i ndicate that people who are overwei ght
produce low l evel s of dopami ne, so they' re unconsci ousl y
dri ven to seek ways to rai se the l evel wi th food to get the
feel -good factor back. The qui ckest way to restore levels
i s by eating foods that release their sugars rapi dl y, but these
foods i nvariably lead to further wei ght gai n. Worse sti l l ,
repeated consumpti on desensi ti ses the receptors i n
the brai n, whi ch means more of the same i s requi red
to get the reward we seek.
Dose up on dopami ne
To stop us reachi ng for the Haagen-Dazs, we have to fi nd
ways to i ncrease dopami ne l evels naturally. One i s through
exerci se. Among the earl y changes seen when peopl e
start an aerobi c trai ni ng programme are mood elevati on,
hei ghtened energy level s, enhanced self-confidence and
sel f-esteem, l ower anxiety level s, resistance to depression
and i mproved copi ng abil ity.
Hi gher l evel s of dopami ne have been recorded fol l owi ng
aerobi c exerci se trai ni ng i n several studi es, and there i s al so
evidence that levels remain el evated for l onger. It has yet to
be ascertained whether certain types of aerobi c exercise
achi eve hi gher levels than others, or i ndeed whether levels
stay el evated for l onger dependent on the time of day we
exercise. But one thi ng is for sure: fi ndi ngs so far present
another good reason to get physical on a daily basi s.
DOPA MI N E FAT- B U R N I N G FOOD 35
36 FAT-BURNING FOOD DOPAMINE
Feel - good foods
The brai n cel l s that manufacture dopami ne use
phenyl al ani ne as the raw materi al . Phenyl al anine i s an
essenti al ami no aci d found i n the brai n and bl ood pl asma,
whi ch can convert i n the body to tyrosi ne, another ami no
aci d that i n turn is used to synthesise dopami ne. Ami no
aci ds are the bui l di ng bl ocks of protei n, so to encourage
good l evel s of dopami ne, we need to eat protei n foods,
parti cul arly those ri ch i n phenyl al ani ne and tyrosi ne.
We al so need good levels of certain vitami ns and mi neral s,
whi ch feed the enzymes (catalysts) that promote the
producti on of dopami ne. I ron, copper, fol i c aci d and
vitami ns 83, 86 and C are the i mportant ones, and they' re
all suppl ied in good amounts i n The Ultimate 2-Week Fat
Loss Diet.
I Feel-good foods included
in the 2-week diet:
Bananas
Chicken
Chickpeas
Eggs
Fish
Lentils
- Oats
Peanuts
Pumpkin seeds
Sesame seeds
Shellfish
- Turkey
- Venison
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FAT-LOSS BOOSTERS 37
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38 FAT-LOSS BOOSTERS ALCOHOL
/

Here's how to turn traditional diet enemies into fat-loss friends
Al cohol
W
e' ve al l beaten ourselves up for havi ng
that extra glass of cab sav at some stage.
But the good news i s, it mi ght not have
been as bad for us as we thi nk. Evi dence
suggests that dri nki ng two to four gl asses
of red wi ne a day reduces the ri sk of a heart attack by up
to 32 per cent, due to the protective combi nati on of the
al cohol and the antioxi dant resveratrol . Musi c to the ears of
those of us partial to the occasi onal glass or two; but can
the odd dri nk also feature in a fat-loss di et?
If you don' t currently dri nk al cohol , don't take i t up in a bi d
to cut your ri sk of heart di sease; a heal thy di et and l i festyl e
wi l l take care of that. Or, i f you are a heavy dri nker, you
shoul d try to cut back to avoi d serious heal th probl ems.
But, i n some cases, al cohol can i ndeed be part of a
weight-loss pl an. It has a lot to do with what we dri nk,
when we dri nk, how much we dri nk and what we eat
before, duri ng and after our favouri te ti ppl e.
Moderati on i s the key
Peopl e who dri nk moderately (max two units per day
for men, one unit for women), are able to spread thei r
consumpti on through the week and don' t have any of the
absol ute reasons why we shoul dn't be dri nki ng al cohol
(pregnancy, on medi cati on, operati ng heavy machi nery,
poor health hi story etc) can take comfort in the fact that
enjoying some downtime wi th glass in hand may well
have a few benefi ts.
Studi es have found that adul ts wi th moderate al cohol
i ntakes have around a 30 per cent l ower ri sk of devel opi ng
type 2 di abetes than teetotal l ers. I t has been suggested
thi s may be associated with i mproved i nsul i n sensi tivity.
But what i s i nsul i n sensi tivity and why i s it so i mportant
for fat loss?
Insul i n sensi ti vi ty
The hormone i nsul i n is produced by the pancreas and
monitors the l evel of glucose (sugar) i n the bl oodstream by
conti nual l y transporting it to our body cel l s to create
energy. But, when thi s sugar-moni tori ng mechani sm
has to deal with a repeated fl ood of gl ucose from foods
that requi re very l i ttl e processi ng (sugary cereal s, cakes,
bi scui ts, pastries, al cohol , fizzy dri nks and the rest) , it
becomes stressed, consi ders throwing in the towel and
demands ti me out.
The pancreas becomes overworked, the body cel l s
become l ess receptive and the whol e system becomes
l ess effi ci ent. The possi bl e results? Scenari o 1 is that
the pancreas produces less and l ess i nsul i n, and type 2
di abetes devel ops. Scenario 2 i s that the cel l s take in l ess
40 FAT-LOSS BOOSTERS ALCOHOL
and less gl ucose, causi ng abnormal l y hi gh levels of i nsul i n
i n the bl ood (hyperi nsul i nemia) , whi ch can lead to hi gh
bl ood pressure, hi gh levels of damaging cholesterol and
heart di sease. Ei ther one i s to be avoi ded, due to the wel l
documented, debi l itating heal th i ssues.
How to reap the benefi ts of al cohol
So, we want to enjoy the i nsul i n-sensiti si ng benefits of
alcohol , but skip the wei ght-gai n ri sk. How? The best
advice is to have a glass of good red wi ne with your
eveni ng meal (cabernet sauvi gnon, pi not noi r and merlot
are ri chest i n protective fl avonoids) and only occasi onally
have another.
But if your social life is ful l of meal s out and entertai ni ng
at home, try these tricks to mi ni mi se the calories wi thout
meani ng you have to say ' no' to i nvi tati ons:
Always have a protein-rich
snack before or with a drink.
Alcohol raises blood sugar
very quickly, so snack on a
couple of oatcakes with nut
butter, a small pot of live
natural yoghurt with fresh
fruit, a chicken leg, a cold
boiled egg, some crunchy
baby vegetables with a
small pot of houmous or a
handful of almonds to help
moderate the sugar spike.
- For every dri nk you have, have two large glasses of water.
Thi s wi l l seri ousl y cut the amount of al cohol you dri nk.
Al cohol dehydrates, so have a few glasses of water before
bed (and keep another one by the bed) to hel p the body to
rehydrate and ensure you feel fresh the next morni ng.
Alcohol increases your
appetite, lessens your
resolve and removes your
inhibitions, so always
make sure you have a
friend/partner around to
keep you on track.
- Avoi d fizzy mi xers at al l costs - they are ful l of sugar. The
' di et' alternatives are no better, they j ust i ncrease your
desi re for more sugar and consequentl y more al cohol .
- Avoi d al l l i te beers, alcopops and ready-mi xed
spi rit-based cocktails - sugar, sugar and yet more sugar!
- Ai m for good quality wi ne, or cl ear spi rits l i ke vodka,
gi n or whi te rum served on the rocks or with natural,
unsweetened frui t j uices.
- Cocktails can be dangerous and are often hi gh in sugar,
but i f you sti ck to Breezes, Marti ni s, Sours, Manhattans,
Screwdrivers, Punches and Pimms (no sugar added,
j ust the sweetness from the frui t), you shoul dn' t get i nto
too much troubl e. And, don't forget the hi ghl y nutri ti ous,
satisfying and del i ci ous Bl oody Mary or Bl oody Caesar.
- Mi x whi te wi ne with soda water to make it last twice as
l ong and halve the cal ori es. I f you can't bear to di l ute i t,
opt for dry whi tes as these contai n fewer cal ori es than thei r
sweeter counterparts.
- Fol l ow i n the footsteps of celebriti es and enjoy a glass of
bubbly i f funds al l ow. In general you dri nk less as it's served
in smal l er glasses and the bubbl es fi l l you up.
- Most measures of spi ri ts poured at home are larger than
those served i n bars and pubs, wi th the resul t that your
drink will probably contain twice as many calories. I f you
do a lot of entertai ni ng at home, it's worth i nvesti ng i n a
spirits measure. Also, always pour spi ri ts i nto the glass
before addi ng i ce or mi xers, so you can actually see j ust
how much al cohol is i nvolved.
--
ALCOHOL FAT- LOSS BOOSTERS 4 1
- Steer clear of beer, lager and ci der as they' re loaded with
cal ori es. And the higher the alcohol content, the more
calories dri nks contai n. For example, a pi nt of standard
beer contains around 1 60 cal ori es, whereas a bottle of
strong lager can contain more l i ke 220 cal ori es.
Beware of trendy wine bars.
Many serve spirits in double
measures as the standard,
with the result that you
get double the calories.
Some pubs also serve 35ml
measures of spirits rather
than 25ml measures and so
also contain more calories.
Finally, watch out for huge
wine glasses - some are
so large that a glass of
wine may actually be closer
to a third of a bottle.
- Avoi d creamy l i queurs after di nner and i nstead have a
si ngl e shot of brandy if you reall y fancy endi ng your meal
wi th a dri nk. Most cream-based l i queurs contai n around
80- 1 00 cal ories per 25m I measure compared with 50
calories i n a si ngl e brandy.
- Remember that happy hours are desi gned to get you
to dri nk more and keep you in the same place al l night.
Unfortunately, thi s means whi l e the bar gai ns pounds,
so do you as you i ndul ge i n far more dri nks than you
woul d duri ng other hours.
- Why not offer to dri ve from ti me to ti me? Your partner wi l l
really appreciate i t, and you won' t be abl e to dri nk anythi ng
other than fresh frui t and vegetable j ui ces, sparkl i ng water
or soda and l i me!
42 FAT-LOSS BOOSTERS CAFFEINE
CAFFEI NE
t's hard to fi nd a coffee lover who can bi n the cappucci no
habi t l ong term, but there i s evi dence to suggest i t may
not be the fat-loss foe it was bel ieved to be. Bodybui l ders
and athl etes have been usi ng caffei ne to reduce body fat
for more than 20 years, but it is only recently that its
fat-burni ng properti es have been further i nvestigated. As
wi th al cohol , it's al l about the what, the when and the how.
Properly used, caffei ne sti mul ates the central nerous
system, i ncreases the use of body fat as fuel and preserves
glycogen levels (the gl ucose stored in the liver and
muscl es). But it is also a di ureti c, so it promotes the loss of
water from our body cel l s and raises body temperature, so
we overheat.
Studi es on professi onal athl etes reveal that caffei ne taken
three hours before exerci se allowed them to perform
longer and harder before exhausti on. I t also i ncreased
the use of fat for fuel , sparing the glycogen energy
suppl i es in the muscl es, whi ch, when depl eted, causes
the exhausti on commonl y known as ' hitti ng the wal l ' .
But, few of us are professi onal athletes, so how can
caffei ne pl ay a role in fat burni ng for us, too?
The upsi des
Caffei ne i ncreases t he number of calories the body burns
at rest. A si ngl e 1 00mg dose of caffei ne can i ncrease our
metabol i c rate by three to four per cent for at least an hour
and a hal f afterwards. Consumi ng 1 00mg every two hours
for 1 2 hours has al so been shown to i ncrease our dai l y
metabol i c rate by up to 1 1 per cent (one cup of reasonabl y
strong coffee contai ns anywhere between 65 and 1 1 5mg
of caffei ne) . However, it doesn't have the same effect i n
everyone. The ri se i n the metabol i c rate i s around 1 50
calories in lean i ndi vi dual s, but onl y around 80 cal ori es
for those who are overwei ght.
One study compared the effects of caffei ne i n 1 0 lean and
1 0 obese women . The rise i n metaboli c rate following the
consumpti on of caffei ne was just under five per cent in
the obese women and just over seven per cent i n the l ean
women. Although the effect on thei r metabolic rate coul d
no l onger be seen the fol l owi ng day, both groups were sti l l
burni ng between 1 0 per cent and 30 per cent more fat at
rest than before the caffei ne trial .
CA FFEINE FAT-LOSS BOOSTERS 43
The downsi des
Before you start l i ni ng up the lattes, i t's i mportant to note
that we' re not suggesting you dri nk a cup of coffee every
two hours over a 1 2-hour peri od! Coffee has qui te a few
downsi des:
- Many of the chemi cal s i n coffee i rritate the stomach l i ni ng,
causi ng an i ncrease of stomach aci d, whi ch can l ead to
di gestive di sorders
- I t rai ses blood pressure
- It decreases qual ity of sleep
- I t causes probl ems wi th bl ood sugar control
- I t sti mulates the i ntesti nes, resulti ng i n shortened transit
ti mes for food and less absorpti on of nutri ents
- I t sti mul ates more frequent uri nati on and subsequent l oss
of various vi tami ns and mi neral s
- I t leaches calci um from the bones i ncreasi ng the ri sk
of osteoporosIs
- I t i s one of most heavily pesti ci de-sprayed crops
However, caffei ne does have a role to play in fat loss. When
used i n conjuncti on with a heal thy l i festyle, it can make
l osi ng fat a l i ttl e faster and a l i ttl e easier, parti cul arly when
consumed before exerci se.
How to gi ve fat a caffei ne ki ck
Have a doubl e espresso or a smal l cup of strong fi l tered
coffee first thi ng in the morni ng, then get out for a bri sk
wal k, jog or run for 30 mi nutes. Have at least one l arge
glass of water when you get back home, shower and dress
then have a breakfast with plenty of frui t.
Try substi tuti ng your mi d-morni ng coffee wi th a cup of
green tea, a ri ch source of caffei ne that doesn't pose the
health ri sks of coffee and doesn' t i nvol ve mi l k or sugar. And,
whatever you do, don't resort to caffei nated fi zzy dri nks i n
a bi d to boost your caffei ne levels and i ncrease fat burni ng;
there are around ei ght spoonfuls of sugar i n every can!
44 FAT-LOSS BOOSTERS BROWN FAT
`
Not all fats are bad! Know friend from foe to give your metabolism a boost
M
Ost body fat i s whi te fat , the bul ky stuff
that stores excess cal ori es, makes up cell
membranes, i nsulates nerve cel l s, cushi ons
our organs and si ts on our hi ps. But we
also have smal l amounts of brown fat. These
fat cells not onl y have a much richer bl ood supply, but are
packed wi th mitochondri a, the body's energy powerhouses.
Thi s makes them a great deal more metabolically active,
and i nstead of maki ng energy, they make heat, usi ng
whi te fat and gl ucose from the bl oodstream for fuel . Thi s
means that basal metabolic rate (BMR) i ncreases and
more calories are burned. Some studi es estimate that
active brown cells can burn up as much as 20 per cent
of our dai l y cal ori e i ntake.
we ' '
We are born wi th a good supply, and as babi es we have the
abi l i ty to turn whi te fat cel l s i nto brown fat cel l s to keep the
body warm. Sadl y, as we age the process becomes less
effi ci ent; and it was thought that we lose al l of it as we age.
However, new research has di scovered that adul ts do retain
some brown fat, and that brown fat i s inversely proportional
to body mass index ( BMI ) . Researchers now thi nk that
i ncreasing our brown fat activity may hel p us l ose weight.
There are ways you can help to enhance brown fat activity.
Keepi ng cool i s one of them: si tti ng in a chi l l y room, wearing
fewer cl othes, turni ng the thermostat down and runni ng the
shower on cool for a mi nute can al l activate brown fat, but
the researchers cauti oned that it i s not yet cl ear whether
that woul d translate to weight l oss.
BROWN FAT FAT- LOSS BOOSTERS 45
46 FAT- LOSS BOOSTERS S EX
,

Let's hear it for these fun ways to lose fat. . .
Sex
A
nti -ageing researchers have proposed that
people showing the slowest ageing rates often
have a parti cularly wel l -devel oped l i bi do and
sex life. The main l i bi do-determi ni ng hormone
i s testosterone, and, whi le women don' t
want thi s sex hormone to domi nate, men don' t want i t to
underachi eve, so healthy levels are the goal for both sexes.
An added bonus i s that thi s hormone i s a fat-burner when
certain vitami ns and mi neral s are suppl i ed through our di et,
so i t' s not j ust about eati ng more oysters!
Why ''' ' '
Li ke a car, fat cel l s have brakes and accelerators. The parts
of a fat cel l that accelerate the release of fat are cal l ed beta
receptors, whi l e the parts of a fat cel l that put the brakes on
fat l oss are known as al pha receptors. Beta receptors hel p
fat l oss because they i ncrease the rate at which stored fat i s
broken down as wel l as i ncreasing bl ood fl ow i n fat ti ssue.
I n contrast, al pha receptors hi nder fat l oss, sl owi ng the flow
of fat out of the cel l s. The di stributi on of these brakes and
accelerators expl ai ns, to a degree, why we lose body fat
faster i n certain parts of the body than in others.
I f a fat cel l has more beta receptors, it releases stored fat
more qui ckly, and this is where testosterone appears to
hel p. It can i ncrease the number of beta receptors, maki ng
it easi er to l ose stored fat . It has al so been shown to l i mit
fat storage; when fat cel l s are exposed to testosterone i n
a test tube, the activity of the enzyme that promotes fat
storage, synthase, is dramaticall y reduced.
Foods that balance testosterone levels
in the 2-week diet:
- Appl es
- Broccol i
- Chi ckpeas
- Eggs
- Garlic and oni ons
- Green leafy vegetabl es
- Lean beef
- Ol i ves
- Peanuts
- Red peppers
48 FAT- LOSS BOOSTERS S LEEP
Sl eep
A
number of studi es have found that those who
get l ess than si x hours of sl eep per ni ght tend
to gain more weight over ti me than peopl e who
get seven to ei ght hours. The producti on of
two hormones, l epti n and grehl i n, whi ch control
hunger and ful l ness, are i nfl uenced by how much or how
l i ttl e sl eep we get.
Lepti n i s produced by the fat cel l s and control s appetite
by tel l i ng the brain when energy stores are repl eni shed
and we' ve had enough to eat. Grehl i n i s produced i n the
stomach and controls hunger, by tel l i ng the brai n when we
are hungry and need nouri shment. When these hormones
are worki ng opti mal l y we are better abl e to control when we
eat and how much we eat; but unfortunatel y they are easi l y
di srupted. I f the si gnal s to the brai n are scrambl ed, i t's al l
too easy to j ust go along with our desi res, meani ng we
gorge rather than graze, and pi l e on the pounds.
Snooze to lose fat
Leptin levels peak when we
are asleep, so if we don' t
get enough sleep, levels
drop. If we are regularly
sleep deprived, leptin stays
low and the brain interprets
this as a reduction in energy
stores, prompting us to eat
more in an effort to get the
balance back. Continued
lack of sleep also causes
grehlin levels to rise, which
means our appetite is
repeatedly stimulated and
we want more food. The two
combined set the stage for
overeating, so getting our
eight hours a night is critical.
SLEEP FAT- LOSS BOOSTERS 49
Sl eep easi er
But what i f you are one of t he mi l l i ons for whom a good
ni ght 's sleep i s the goal but rarely a reality? You either can' t
get to sl eep and toss and turn for hours, or you wake up i n
the early hours and can' t get back to sl eep; your l epti n and
grehl i n levels are al l over the pl ace and fat l oss i sn' t goi ng to
be easy. So what can you do?
Have a bedti me snack that i ncl udes foods that encourage
the production of the sl eep-i nduci ng neurotransmitter,
serotoni n. When you are trying to shi ft fat, the suggesti on
that you shoul d eat before you hi t the sack may sound
strange, but when you understand that sl eep deprivati on
promotes weight gai n, i t i s wel l worth reconsi deri ng.
Our serotoni n l evel s are di rectly related to the amount of
tryptophan (an essenti al ami no acid found i n protei n foods)
in the bl ood: as our levels of tryptophan in the brain ri se and
fal l , so do our l evel s of serotoni n. Tryptophan can be the
runt of the litter when it comes to competing wi th the other
ami no acids to get from the bl oodstream i nto the brai n, but
a l i ttl e carbohydrate added to a protei n-ri ch snack creates a
diversi on, allowi ng tryptophan to take the stage.
Foods that boost serotonin in the 2-week diet:
- Bananas
-Cottage cheese
- Dark chocolate
- Lemon j ui ce
- Lettuce
- Oats
- Peanuts
- Rye
- Soya mi l k
- Turkey
- Yoghurt
50 FAT- LOSS BOOSTERS SUNSH I N E
Sunshi ne
V
itami n 0, whi ch i s essenti al for the absorption of
cal ci um i nto our bones to keep them strong, i s
produced withi n the body when we are exposed
to sunl i ght. However, recent research reveals
that many of us are defi cient in thi s vitami n,
and that women who are D-defi ci ent carry between 40 per
cent and 80 per cent more abdomi nal fat than thei r D-ri ch
counterparts. Now i s defi nitely the ti me to become D-aware!
i s for destroyi ng fat
As previ ousl y di scussed, fat cel l s are not j ust storage
depots; they are metabol i cal l y active. Vi tami n 0, whi ch is
stored i n fat cel l s, has an i mportant role i n regul ati ng how
much fat we store and how much we burn. We know that
l epti n, the hormone that controls appetite, is produced by
the fat cel l s and tel l s the brain when we have had enough
to eat; but it appears that vitami n 0 defi ciency can i nterfere
with thi s appeti te-suppressi ng hormone.
Because vitami n 0 i s stored i n fat cel l s, one woul d i magi ne
that the bi gger our fat cel l s, the more vi tami n 0 we are abl e
to store, al l owi ng i ts release i nto the bloodstream for bone
bui l di ng and cel l ul ar health. But quite the opposi te has been
noted. The fatter we are, the hi gher our ri sk of D-defi ci ency
because vi tami n 0 gets locked i nsi de fat cel l s and becomes
unavai l abl e for use.
I n one study, a group of obese adul ts (wi th BMl s above
30) and a group of lean adults (with BMl s of 1 9-24) were
exposed to the same amount of UVB rays. Blood levels of
vi tami n 0 in t he lean adul ts rose by al most doubl e those in
thei r obese counterparts. Thi s i ndicates that when we are
overwei ght we need a lot more D.
Vitami n 0 defi ciency has al so been shown t o di srupt t he
del icate balance of i nsul i n production by the pancreas and
i ncrease the possi bi l ity of i nsul i n resistance. Over ti me, thi s
can lead not onl y to wei ght gai n but al so to an i ncreased
risk of type 2 di abetes.
How to dose up on
Vi tami n 0 is pri mari l y synthesised in the skin after exposure
to sunshi ne. As l i ttl e as fi ve to 1 0 mi nutes of sun exposure
on arms, l egs and face three times a week without
SU NSH I N E FAT- LOSS BOOSTERS 5 1
sunscreen, between 1 1 am and 2pm duri ng the spri ng,
summer, and autumn, shoul d provide a l i ght-ski nned
i ndi vi dual with adequate vi tami n D. Those wi th dark ski n are
thought to requi re twi ce or three ti mes the exposure.
However, a recent UK survey i ndicates that more than hal f
of the adul t popul ati on is defici ent i n vi tami n 0 and, i n the
winter, about one i n six peopl e show a severe defi ci ency.
I f the body cannot produce enough vitamin 0 because of
i nsufficient sunl i ght exposure, we need to up our levels wi th
D-ri ch foods.
How much do we need?
A new report has found that a mi ni mum of 4, 0001 U of
vitamin 0 is requi red dai l y to mai ntai n opti mal bl ood l evel s.
Around 3, 500 men and women had thei r vi tami n 0 levels
measured and completed onl i ne surveys to moni tor vi tami n
o status and heal th outcomes over fi ve years. The ai m of
this study was to assess how much vi tami n 0 i s needed
to ensure opti mal rather than j ust adequate l evel s i n the
average person.
The researchers found that dai l y i ntakes of between
4, 0001 U and 8, 0001 U are needed to mai ntai n blood levels
of vitamin 0 and reduce the risk of di seases such as
breast cancer, col on cancer, multi pl e scl erosi s and type 1
di abetes. They al so found thi s dose was very safe.
So, daily exposure to sunl i ght and a diet packed with foods
ri ch in vitamin 0 i s cruci al . You may al so wi sh to have your
o levels checked; a si mpl e bl ood test i s avai l abl e from your
GP If the sunshi ne and the D-ri ch foods don't see you
reachi ng the mark, suppl ementation may be requi red.
Vitamin D-rich foods in the
2-week diet:
Eggs
Herring
Mackerel
Sardines
- Tinned salmon
Ost sO st atO
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54 FAT- LOSS BOOSTERS EXERCI SE

Yes, your diet is important, but if you realy want to blast the fat, it's time to get fit
S
ure, the mai n aim of thi s book i s to understand
how we can whi ttl e our wai stl i nes wi th the foods
we eat. But it's al so i mportant to get up to date
with the latest ways to blast fat with exerci se.
Let's face i t, most of us don' t want to spend
hours i n the gym doi ng the same ol d routi ne, we' re probably
short of ti me, and total dedi cation i s tough. So here are the
best ways to shift fat, fast.
Resi stance trai ni ng
What is i t?
Strength-bui l di ng exercises usi ng dumbbel l s, exercise
machi nes, your own body wei ght, bottles of water, or
an el asti c band as resistance. Exampl es i ncl ude biceps
curl s, l eg presses and press-ups.
What does i t do?
Resistance trai ni ng accelerates fat burni ng because there
i s an i ncreased secretion of growth hormone (GH) and
noradrenal i ne, two hormones that hel p mobi li se fat stores
and use fat for fuel . More calories are expended duri ng the
i ntense workout and your BMR (basal metabolic rate) i s
i ncreased for many hours after you have fi ni shed trai ni ng,
whi ch i s when the fat burni ng kicks i n.
How do I do i t?
When you exercise usi ng any ki nd of wei ghts, muscl es
are strengthened by pi tti ng each group agai nst a force
(resistance) . To develop a muscl e you must work all the
fibres withi n i t, whi ch means pushi ng them to thei r l i mit for
short periods of ti me, resti ng them bri efly, then repeati ng
the process. You shoul d work wi th a wei ght heavy enough
to make the l ast few repetitions diffi cult to perform.
Thi s is not the ki nd of exerci se where you chat to a
friend whi l e you work out. I t requi res concentration and
determi nati on. When a muscle i s overloaded, l actic aci d
i s produced causi ng the burn i n the muscl e that ulti mately
leads to muscul ar fati gue - you have to push past that
sensation and ensure your mi nd doesn't gi ve up before your
body. The rest between repeti ti ons enables the lactic aci d
to be fl ushed from the bl oodstream, al l owi ng the muscl es
to be refreshed before worki ng them agai n.
Recommendati ons vary, but generally 30-40 mi nutes of
resistance exercise three ti mes a week is a good goal .
To al l ow the muscl es to repai r and regenerate, 48 hours
shoul d be allowed between sessi ons. Thi s al l ows protei n
synthesi s (the process by whi ch the body repai rs muscle
ti ssue) to take place, preventi ng i njury.
What if I ' ve never done it before?
I t's never too late to start. In a study of el derly men and
women (average age 87) who l i fted wei ghts three ti mes a
week for 1 0 weeks, muscl e strength i ncreased by a 1 1 3
per cent on average. Thi s i mprovement i n strength let them
wal k 1 2 per cent faster than before, cl i mb 28 per cent more
stairs and lose excess body fat. So it really i s never too l ate.
EXERCI SE FAT- LOSS BOOSTERS 55
56 FAT- LOSS BOOSTERS EXERCI SE
I nteral trai ni ng
What i s i t?
A way of doi ng aerobi c exercise that al ternates one
mi nute of i ntense effort with one to four mi nutes of
l ower-intensity work. An exampl e would be al ternating
spri nts wi th steady joggi ng.
What does i t do?
Aerobi c exercise hel ps the cardi ovascul ar system become
more effi ci ent at del i veri ng oxygen to worki ng muscl es,
del ayi ng the l acti c aci d bui l d-up and l etti ng you trai n at
a hi gher level of i ntensity. Aerobi c exerci se al so expands
the network of bl ood vessels that al l ows nutri ents to be
absorbed i nto body ti ssues, so muscl es can repai r more
effectively. This expanded network of blood vessels also
helps to cl ear waste products, parti cul arly carbon di oxi de
from the food-burni ng process. Effi cient exchange of
oxygen and nutri ents for carbon di oxi de and waste equal s a
fit and heal thy body.
What's more, the mi tochondri a (the body's energy factories)
expand in size and number and requi re more energy. Once
they have used up the gl ycogen (the stored gl ucose wi thi n
the muscl e cel l s and the l i ver), they call on the fat cel l s to
release energy - meani ng you burn off the bul ge.
Why i nterval trai ni ng?
I nterval trai ni ng provides si gnificant benefits over steady
state exerci se (e. g. a steady 30-mi nute jog) and i s more
effective at burni ng fat because the fat-burni ng i s prol onged
after activity. Duri ng the i ntense phase, the l actic aci d bui l ds
up qui ckly and duri ng the l ess i ntense phase it is cl eared
from the blood and oxygen stores are repl eni shed.
How do I do it?
If you are a jogger, run as
fast and as hard as you can
for one minute then reduce
your speed to a steady jog
for between one and four
minutes. Keep repeating until
30 minutes is up. You can
use this pattern for any kind
of aerobic exercise, such as
rowing, cycling, swimming,
skipping or using a mini
trampoline - just go as hard
as you can cope with for one
minute, then bring it down
to a manageable pace for
four minutes. A mere five
repetitions later and your 30
minutes of cardio are
As you get fitter you c
reduce the number
minutes between t
phases during the
section of your workout.
EXERCI SE FAT- LOSS BOOSTERS 57
When i nteral s
meet resi stance I I I
Resistance trai ni ng for 30 mi nutes on Monday, Wednesday
and Friday (or Tuesday, Thursday and Saturday) and interval
trai ni ng for 30 mi nutes on the other three days, with one
day of rest, suits many peopl es' ti metabl es. You may prefer
to do both in a one-hour workout only three ti mes a week
(wi th one rest day between each).
So whi ch shoul d you do first? Resistance fol l owed by
intervals appears to have the edge. Si nce the body's
preferred energy source is gl ucose, that 's what we
shoul d target first - and resi stance trai ni ng does that.
Resi stance trai ni ng i s an anaerobi c exerci se, where the
body gets i ts fuel fi rst from the gl ucose from carbohydrates
in the bl oodstream, then from stored gl ucose in the muscl es
and l i ver. I t uses mi ni mal oxygen, and as fat can onl y be
burned i n the presence of oxygen, the fat cel l s won' t be
mobi l i sed i nto rel easi ng thei r energy stores unti l we stop.
By the ti me we embark on the interval trai ni ng, glycogen
stores are pretty wel l used up and, because it i s aerobic
(i . e. uses lots of oxygen) the body wi ll have to cal i on
the fat stores for energy. Pl us, the hi gh i ntensi ty of both
sessions means the body will conti nue to burn cal ori es
for many hours afterwards.
Unfi t or unused
to exerci se?
Don' t worry, the pri nci pl es of resistance and i nterval trai ni ng
appl y no matter where you start. Resi stance trai ni ng i s al l
about introduci ng some wei ghts i nto your l i fe; and i f you
want to start wi th a coupl e of cans of baked beans you wi l l
sti l l be creati ng the force.
Si mi larly, i nterval trai ni ng i s al l about movi ng as fast as you
can manage for one mi nute followed by four mi nutes of
sl owi ng the pace. Walking i s a great way to start - brisk for
one mi nute, l ess intense for four. As you get fitter, your body
wil l get accl i mati sed and you can push the i ntensity.
recl
offer(
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TR I E D AND TESTED SECRETS 59



Fire up your fat loss with these tried-and-tested tricks
so, we' ve looked at nutri ti on and exercise, but
for an extra cherry on the wei ght-l oss cake, try
some of these tri ed-and-tested strategi es from
successful di eters. Some make bi ochemi cal
sense, some are bri l l i ant copi ng techni ques and
others are j ust pl ai n wacky - but they work!
and a bag of al monds i n
my handbag
Why it works: Apples (and pears) are hi gh in pecti n, whi ch
hel ps reduce fat absorpti on; and they' re rich i n sol ubl e
fibre, whi ch slows down the absorption of sugars i nto the
bloodstream. Al monds are a great protein/essential fat
combi nati on. The two together make for a balanced,
fat-burni ng and fi l l i ng snack; perfect on the go.
I use garl i c J garl i c paste and
garl i c oi l a l ot i n my cooki ng
Why it works: Garl i c contai ns a substance cal l ed al l i ci n,
whi ch research has shown to have a si gnificant protective
effect on cel l s, hel pi ng to reduce fatty deposi ts. Garl i c and
oni ons (also rich i n al l i ci n) have been l i nked to i ncreasi ng our
metabol i c rate and i nsul i n sensitivity. You can experi ment
with garl i c capsules to reduce any odour-related i ssues!
60 SECRETS TR I E D AND TESTED
' I can't give up cheese, so
I only eat it at the weekend'
Why it works: Full-fat
cheeses are high in
calories and saturated fat,
so they can pile on the
pounds. Having them as a
weekend treat means you
don' t deprive yourself of
something you love but
you stay on track.
I l ove cel ery! parti cul arl y raw
wi th nut butter or i n soup
Why it works: Cel ery i s very low i n cal ori es and, because i t i s
al so hi gh i n fi bre, the body burns more cal ories than it uses to
di gest i t; thi s i s known as diet-i nduced thermogenesi s, or DI T
Vegetables wi th l ess fibre and more water such as l ettuce,
peel ed or canned vegetables and vegetabl e j uices don't
requi re the same amount of energy.
I snack on fi sh and vegetabl e
sushi wrapped i n seaweed
Why it works: Seaweed i s rich i n i odi ne, whi ch feeds the
thyroid gland, a major player i n maintai ni ng an effi ci ent
metabol i sm. You mi ght al so wi sh to try kel p sal t granul es as
an alternati ve to regul ar sal t. They are ri ch i n i odi ne, l ow i n
sodi um and hi gh i n potassi um, magnesi um and other mi neral
salts, whi ch reduce the ri sk of hi gh blood pressure.
I have a wheat - free week
once a month
Why i t works: Wheat itself i s not necessari l y t he devi l ; it's
j ust that Western di ets are overloaded with wheat products,
whi ch can lead to intolerance. Bl oati ng, flatul ence and
ti redness are some of the si gns of a sl i ght i ntol erance, so
replaci ng wheat with oats and rye for a week can reduce
the chances.
I have a teaspoon of appl e
ci der vi negar before eat
Why it works: A coupl e of trials i ndicate that taking thi s
vi negar before a meal creates a feel i ng of ful l ness, thus
reduci ng the amount of food consumed. I t can al so ai d
di gesti on. But it i s defi nitely an acqui red taste!
' I drink chilled green tea
mixed with fresh fruit juice
and sparkling water when
hunger strikes'
Why it works: We often
confuse hunger with thirst.
A glass of water can take
the edge off our hunger, but
water can be unexciting.
Caffeine-rich green tea
mixed with deliciously sweet,
vitamin-rich fresh fruit juice
and topped up with fizzy
water is a great idea.
A filling, fat-burning and
more exciting solution when
water just isn' t enough!
TRI ED AND TESTED SECRETS 6 1
I doubl e the si ze of my
heal thy snacks i n the week
before my peri od
Why it works: Oestrogen levels are at thei r lowest and PMS
i s i n ful l swi ng at thi s ti me of the month, tri ggeri ng bl ood
sugar fl uctuati ons that make cravi ngs hard to manage. Smal l
and often i s the way to go. I ncreasi ng the size of your healthy
snacks may work for some, havi ng more regul ar, but smal l er
heal thy snacks may work for others - experi ment and fi nd
what works for you.
I wri te down how feel
after have eaten
Why i t works: Thi s i s a great tacti c. Some foods make us
feel lethargic and low, others gi ve us energy. Uncovering your
l i st of positi ve foods allows you t o get them i nto your day
wherever possi bl e, whi le avoi di ng thei r negative counterparts.
62 SECRETS TR I E D AND TESTED
A few more tacti cs to consi der, , ,
- When you keep it si mpl e in the early stages, you' re more
l i kely to stick to your pl an.
- Every ti me you fi nd yoursel f maki ng excuses (e. g. too ti red
to exercise, no ti me to cook) note them down somewhere
then try to avoid those ci rcumstances in the future.
- Goi ng to bed an hour earlier and getti ng up an hour earl i er
means you are not tempted to eat late at ni ght and you
have ti me to exercise fi rst thi ng i n the morni ng.
- Goal setti ng i s one of the greatest success strategi es.
Write them down on post-it notes and sti ck them on the
fri dge or bathroom mi rror, or record them on your mobi l e
phone, and keep referri ng back to them.
Wearing a pedometer
when out walking or jogging
has been shown to resu It
in people walking around
a mile a day more than
those who don' t.
- Eating on t he r un or i n a rush creates stress wi thi n the
body and turns on the fat-stori ng mechani sms, so take
your ti me when you have the ti me.
- Havi ng a protei n shake can qui ckly satisfy hunger
when your day i s ful l -on. Don' t regard them as meal
repl acements, however, and check the l abel , as many
are l oaded with sugar.
- Posti ng your di et on the internet and shari ng your
successes and concerns wi th others works for some.
However, be careful : you may end up more confused
than when you started!
- Putti ng money in a jar/box every ti me you sti ck to your dai l y
goal means you can afford to gi ve yourself a reward from
ti me to ti me - preferably not food!
- When you go to the supermarket, park i n the far corner
of the car park so you have further to wal k to and from
the store (and the heavier the shoppi ng bags, the more
muscl e you bui l d! )
- When parking i n a multi -storey car park, go straight up to
the top l evel and take the stairs both ways.
- When you take the kids to the park, don't j ust stand and
watch them, go on the swi ngs or run around l i ke they do.
- I f you have a dog, try to wal k it at the dog' s pace rather
than trai ni ng it to walk at yours.
- Don' t take the l i ft unl ess you have l oads to carry. Even if
you l i ve or work on the top floor, take the stairs for at least
two or three floors then the lift for the remai nder (and never
take the lift down unl ess you are i n a frantic rush).
- Don't keep bi scui ts, cri sps, pastri es or other such foods i n
the house. If you really, real ly need a treat, wal k to the l ocal
shops to get it - at l east you' re getti ng some extra exerci se!
- Have more sex! Not onl y i s it great at fi ghti ng stress, but
it burns up the cal ori es (the more energeti c it i s, the more
calories you burn; around 6-7kcal s per mi nute i s bel i eved
to be the average) .
Super suppl ements
T
here are a number of nutri ti onal suppl ements that
have been found, i n conjuncti on wi th di et and
l i festyle changes, to encourage fat l oss. We've
l i sted some of them below.
However, do remember whi l e they have shown encouragi ng
resul ts i n a few studi es, research i s sti l l i n i ts i nfancy. I n an
efort to determi ne whether there may be one that can hel p
burn fat more effi ci entl y, the overri di ng recommendation i s
to consul t a health professi onal .
There are many reasons why usi ng suppl ementation as any
ki nd of fat-l oss accel erator may or may not work, and sel f
medi cation i s not the way to go. I t's al l too easy to confuse
your metabol i sm and not onl y wi l l you sl ow down fat-l oss,
but you coul d fi nd yourself a great deal l i ghter of pocket.
TR I E D AND TESTED SECRETS 63
Conjugated linoleic acid (ClA) A growing body of
research in the US and Europe shows that CL reduces
body fat and i ncreases lean ti ssue.
Chromium Prel i mi nary research i n ani mal s and humans
suggests that chromi um pi col i nate may i ncrease fat
loss by hel pi ng to mai ntai n healthy bl ood sugar levels
and curb cravi ngs.
Hydroxycitric acid (HCA) Ani mal research i ndicates that
HCA can suppress appetite and i nduce fat l oss when taken
before meal s.
L-carnitine Prel i mi nary studi es suggest I -carni ti ne may
be beneficial for fat loss when taken on a l ong-term basis
i n combi nation with regul ar exercise.
Fibre Some studies show
that supplementation with
a source of fibre reduces
appetite, which may
influence satiety (the feeling
of fullness) and fat loss.
Spirulina Thi s health food is thought to nouri sh the thyroi d
gl and, which can be underactive i n overwei ght peopl e.
5-HTP An ami no acid that may play a role i n rai si ng
serotonin levels, whi ch i n turn reduces appetite.
7-Keto Thi s suppl ement i s bel i eved to rai se levels of T3, a
thyroid hormone that pl ays a major role in metabolic rate.
Pyruvate I t has been noted that thi s compound coul d
rai se metabolic rate duri ng the metabol i sm of protein
and carbohydrate.
G
rectt l
oF
fe
d
Try 3 issues
for just L
3 ISSUES FOR 1
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your hectic routine without resorti ng to crash diets,
extreme exercise plans or long, exhausting workouts,
then AGnC'S/CSS is the magazine for you.
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GET STARTED 2 - WEEK ACTI ON PLAN 65

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66 2- WEEK ACTI ON PLAN GET STARTED

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Spend two weeks in the fast lane to supercharge your fat-burning success
R
epeti ti on may work for l earni ng French verbs,
but not for successful fat l oss. When a di et i s
too repetitive, boredom quickly ki cks i n; we
feel depri ved, start to obsess about food, and
cravi ngs i nvade our day. The Ultimate 2-Week
Fat Loss Diet offers pl enty of variety, so experi ment with the
choi ces on offer and find the ones that fit your tastes and
pri ori ti es. Thi s way, boredom doesn't become an issue.
The gol den rul es
The fol l owi ng poi nts are an integral part of thi s energi si ng,
mood-boosting, fast-fat-burni ng pl an:
- You have to make i t a pri ority
- You have to eat somethi ng every two to three hours
- You have to start it on any day of the week other
than a Monday
- You have to bi n whi te foods and onl y i ncl ude starchy
carbohydrates before 6pm
- You have to fit half an hour's physi cal activity i nto your day
- You have to dri nk water every two to three hours
- You have to keep i t si mpl e
Why should you make it a priority?
Convi nci ng your body to use fat stores for energy i n
super-qui ck ti me requires careful mani pulation of the
types of foods you eat, so you have to treat it as a project
and focus on i t.
Why should you eat something every two to
three hours?
To keep the fat- burni ng furnace fi ri ng al l day, every day,
and to avoid energy di ps and cravi ngs. When you are
ti red and hungry, resolve takes a dive.
Why should you start on any day other than Monday?
Successful di eters agree that when you start a di et on
a Monday, you see the weekend before as a chance to
pi g out before the deprivation starts - hardl y a reci pe for
success. Al so, you may have noti ced that Monday i s the
onl y day that seems to attract negative adjectives l i ke
' bl ue' , ' gl oomy' and ' depressi ng' . Why ri sk it? Pl an and
shop at the begi nni ng of the week and start mi dweek.
Why should you bin the white foods?
They are an i nstant but short-l ived energy source, provide
few nutri ents and don' t fill you up for l ong. They raise
the level of gl ucose in the bl oodstream too qui ckl y and,
i n an effort to get back i nto bal ance, sugars are shi pped
off for i mmediate use or stored i n the l i ver, muscl es and
fat cel l s unti l requi red. If you want the fat cel l s to shri nk,
you can' t afford to gi ve them the chance to expand thei r
storage faci l iti es. They have to be badgered i nto rel easi ng
thei r stores to provi de energy. Keepi ng your sugar l evel s
bal anced by eating col ourful , nutri ent-ri ch foods can hel p to
achi eve thi s; white foods make it a whol e lot harder.
Why should you avoid eating starchy carbohydrates
after 6pm?
Because they provide energy duri ng the day when you are
active, but can leave you feel i ng bl oated and uncomfortable
at bedti me. I t has also been suggested that they promote
fat storage through the ni ght (the j ury i s sti l l out on this one
at ti me of publ icati on, but why risk it?) .
Why should you get half an hour's physical activity
into your day?
Because working muscl es need lots of energy (20-50 ti mes
more than they do at rest) so the fat stores are forced i nto
action yet agai n. And if you get physi cal fi rst thi ng i n the
morni ng, you fat burn more effi ci entl y for as l ong as ei ght
hours afterwards (some suggest it may even be 24 hours) .
GET STARTED 2 - WEEK ACTI ON PLAN 67
Why should you keep it simple?
Contrary to the spi n surroundi ng some di ets, l osi ng fat is
not easy, effortl ess or carefree. You have to commi t. Whi l e
the debate rages on, many successful di eters agree that
too much choi ce can be a major stumbl i ng bl ock i n the
early stages. That's why we' ve taken the hard work out of it
and provi ded you wi th a two-week pl an ful l of del i ci ous and
nouri shi ng meal s. Al l you have to do i s sti ck to i t!
I
Why should you drink water
every two to three hours?
Because every chemical
reaction that takes place
in the body, from extracting
essential nutrients from
food to encouraging fat
I
burning, needs water to
produce a result.
68 2- WEEK ACTI ON PLAN GET STARTED
Your dai l y routi ne
Fol l ow these steps to burn fat al l day l ong:
1 Get up hal f an hour earlier, have a smal l , ri ch coffee and
get physi cal for 30 mi nutes.
2 Ski n brush before your shower.
3 Eat fruit and dri nk onl y jui ced frui tlsmoothies and sti l l
or sparkl i ng water unti l late morni ng.
4 Have a late-morni ng snack.
5 I f you need a hot dri nk, have fresh bl ack coffee or bl ack,
green, redbush or herbal /frui t tea before or after your
late-morni ng snack, wi thout mi l k or sugar.
6 Have soup and salad around l unchti me.
7 I f you need another hot dri nk, choose one of the
recommendati ons above (but not frui t tea).
S Have a mi d-afternoon snack.
9 Have a l i ght meal around di nner ti me, wi th no
starchy carbohydrates.
1 0 Have a smal l bedti me snack at least 30 mi nutes
before you go to bed (only i f you are real l y hungry
or you find you are waki ng up i n the early hours and
can't get back to sl eep).
, Get physi cal
Muscl e i s an ' acti ve' ti ssue, so i t really munches its way
through the cal ori es. Fat cel l s, on the other hand, are more
than happy to store energy unti l they are called i nto acti on. So
i f you want to wake up those fat cel l s, you have to mai ntai n -
or better yet, gai n - muscl e mass by exerci si ng. Hal f an hour
a day, si x days a week can' t be that hard (and don't forget
your shot of coffee if you exercise first thi ng! ) .
I Ski n brush
Li ghtl y brushi ng the ski n with a dry brush or loofah sti mul ates
the ci rcul ati on, removes dead ski n cel l s and promotes the
el i mi nation of toxi ns. Start brushi ng at your feet and brush
towards the heart, then brush from the fi ngerti ps up to the
shoul ders and towards the heart (don' t forget the soles of
your feet and the pal ms of your hands) . Avoi d the face and
neck and any damaged or brui sed ski n. Use smal l strokes
and a gentl e pressure - you' re not brushi ng the dog. Jump
i nto the shower straight afterwards and have a good ri nse
to get ri d of the dead ski n cel l s before soapi ng.
Get frui t
A sl uggi sh or i neffi ci ent di gestive system i s one of the most
common obstacl es to fat loss. Frui t provides a qui ck energy
source and is bursti ng with nouri shment, but when eaten
with other foods they can cause havoc for some. If they are
trapped in the stomach for too long they ferment, whi ch can
not only upset the di gesti on of other foods but also reduces
the nutritional value of the frui t.
When you eat them on thei r own and on an empty stomach,
fruits take a mere 30 mi nutes to pass through the stomach
and, whi l e reapi ng al l their cl eansi ng and nouri shi ng benefits,
you avoi d the bloati ng, flatul ence or i ntestinal irritation that
you may be al l too fami l iar with.
After your 30 mi nutes of exercise and every hour thereafter
through to late morni ng ( 1 1 . 30am/noon) have fresh frui t,
j uiced frui ts and fresh frui t smoothi es. Go for pl enty of variety
and wait unti l late morni ng before you have your regul ar cup
of tea or coffee.
Sel ect from any of the fol l owi ng, maki ng sure you don' t add
any proteins or fats (watch out for yoghurt i n shop-bought
smoothi es):
GET STARTED 2 - WEEK ACTI ON PLAN 7 1
Fresh fruits
Keep the peel on where possi bl e and gi ve them a good scrub
before eating whol e or choppi ng, sl i ci ng or di ci ng. Ai m for
as much col our as possi bl e throughout the morni ng and be
generous wi th your porti ons.
Fresh frui t j u i ces
Ci trus fruits are made to be j ui ced. Halve a few oranges
and get as much as you can out of them (an electric
or battery-operated ci trus press i s a cheap and hi ghl y
effecti ve bonus here). Add l emon, l i me, mandari n, tangeri ne,
cl ementi ne and grapefruit to the mi x to ri ng the changes.
Smoothi es
Al l you need i s a bl ender and you' re good to go. Sl i ng a
few ice cubes and a teacup of water i nto the bl ender, then
add frui ts of your choi ce. Berri es, cherri es (if you can be
bothered to stone them), mel on, peaches and nectarines,
kiwi , tropical fruits l i ke mango, papaya, pi neappl e and passion
fruit, bananas, appl es, pears, apricots, pl ums, grapes, fi gs,
tomatoes (yes, they are a fruit) and, of course, citrus frui ts, al l
bl end wel l . See our qui ck-fix frui ts on page 1 00 for del ici ous
combi nati ons.
Bags of frozen frui ts are great for smoothi es i f you don't have
ti me to chop, peel and sl i ce. Strain the smoothi e through a
si eve before dri nki ng if you don' t l i ke the seedy/gritty bi ts and
add more water if i t's too thi ck and gl oopy. Don't down your
smoothi e i n one go, si p it sl owl y and savour the flavours.
Jui ces
I f you own a j uicer, get it out of the cupboard and go for i t.
You l ose l ess of the goodness of the fruits (vitami ns, mi nerals
and fi bre) when you j ui ce them yourself. Pop the j ui ce i n a
thermos and sip throughout the morni ng.
Bott l ed j ui ces and smoot hi es
These provide the l east amount of goodness, as they have
been processed to al l ow them a few days' shel f l i fe. But there
are pl enty out there that have been sympatheticall y produced
to be as fresh as possi bl e. Pri ce i s often a good guide - the
more expensi ve they are, the more goodness they retai n
because they are l ess processed, but thei r shel f l i fe i s shorter.
7 2 2 - WEEK ACTI ON PLAN GET STARTED
Have a
l ate- morni ng
snack
Select from t he snacks on page 1 1 1 g or choose one of
the fol l owi ng and stick to the suggested 2-week di et:
- Smal l pack of raw unsalted nuts (no dri ed fruit)
- Col d, cooked chi cken leg or breast (skin removed), a
coupl e of tomatoes and a handful of raw unsalted nuts
- Coupl e of oatcakes spread wi th ti nned, mashed sal mon
and topped wi th cucumber sl ices
- Raw baby vegetabl es with a small pot of houmous
- Raw baby vegetabl es wi th a smal l pot of guacamol e
- Bowl of mi xed ol i ves with feta cheese cubes or ol i ves
stuffed wi th anchovi es or al monds
- Three-bean salad from the del i section of most
supermarkets (or make your own)
Have a hot
dri nk i f you
need one
I f you usual l y have coffee or tea i n the morni ng, you may
be struggl i ng by late morni ng. Now i s the time to have
your cuppa. Choose good qual ity black coffee from ground
beans, or bl ack, green, redbush or herbal/fruit tea. Dri nk
it before or after your late morni ng snack, and don' t add
mi l k or sugar.
Have a soya mi l k latte with no sugar occasionally if the need
for a mi l ky drink i s i ntense.
Get soupy
I t's fil l i ng, it's fast, i t's nutri ti ous and it's wi del y avai l abl e.
Have a bowl or mug of soup around l unchti me every day. You
can al so have soup as your late-morni ng or mi d-afternoon
snack, or i n the eveni ng if ti me i s the enemy.
If you do opt for soup for your eveni ng meal , ensure that it i s
a vegetabl e, meat, poultry or fi sh combi nati on wi th no starchy
carbohydrates (such as ri ce, barley, beans, l enti l s, noodl es
etc) . Al so, experi ment with chi l l ed soups i n hot weather.

7 4 2 - WEEK ACTI ON PLAN GET STARTED

Home- made soups
I f you can fi nd the ti me, these are the healthiest option as
you know exactly what's goi ng into them and you can use
as few or as many i ngredi ents as you wi sh. Experi ment
with the soups i n the recipe secti on (and remember to
leave out the starchy carbohydrates if you are enjoying
a bowl after 6pm).
Ready- made soups
There are so many varieties avai l abl e that you coul d
have three different soups a day, seven days a week for
at least a month and never have the same one twice.
However, there are a great many that are hi gh i n fat, salt
or sugar (or all three), so l abel -reading i s vi tal . Head for the
vegetable-y, meaty, fishy, bean-y ones and body swerve the
creamy ones (and as before, avoid the ones wi th starchy
carbohydrates after 6pm). Be particularly vi gi l ant about
packet and ti nned soups. On the l abel , look at the ' per
1 00g' col umn rather than the ' per servi ng' col umn and
fol l ow these gui del i nes:
- Spot the sugar where it says ' Carbohydrates: of whi ch
sugars' ; 1 0g i s hi gh, 2g i s l ow. Ai m for a maxi mum of 4g.
- Spot the saturated fat where it says ' Fats: of whi ch
saturates' ; 5g is hi gh, 1 g i s l ow. Ai m for a maxi mum of 2g.
- Spot the salt where i t says ' Salt or sal t equivalent' ; 1 . 5g i s
hi gh, 0. 3g i s low. Ai m for a maxi mum of 0. 6g.
- Spot the sodium where i t says ' Sodi um' ; 0. 5g i s hi gh,
0. 1 g i s low. Ai m for a maxi mum of 0. 2g.
Super- qui ck soups
A spoonful of mi so paste or a sachet of mi so soup
di ssolved i n boi l i ng water i s not onl y warmi ng and tasty, but
i t's very nutri ti ous and can keep hunger pangs at bay. Same
goes for a mug of Mari gol d Swi ss Vegetable Boui l l on. Keep
a tub handy and opt for the low-salt version . You can also
combi ne the two.
There are scores of qui ck soups and cuppa soups on
the shelves, but many of them are scarily sal t-ri dden.
Agai n, check the l abel . However, i f you are fol l owi ng
the recommended eati ng pl an and flavouri ng your food
with herbs and spi ces i nstead of salt, your salt intake
shoul d reduce drastically so your soup choi ce needn' t
be the enemy. Just keep an eye on it and fol l ow the salt
and sodi um gui del i nes.
Have a smal l sal ad
There are lots of suggesti ons for salads (and dressings) i n
the recipe secti on . I f you opt for bought/ready-made sal ads,
bi n the l i ttl e pack of salad dressi ng and repl ace wi th a mi x
of ol i ve, nut or seed oi l and a squi rt of l emon/l i me j ui ce.
GET STARTED 2 - WEEK ACTI ON PLAN 75
Have a hot
dri nk if you
need one
Follow the mi d-morni ng recommendati ons before or after
your mi d-afternoon snack, but avoid frui t teas.
Have a
mi d- afernoon
snack
Select from the snacks o n page 1 1 1 or choose one of
the fol l owi ng to sti ck to the 2-week di et :
- Smal l pack of mi xed, raw unsal ted nuts and seeds
(no dried fruit)
- Coupl e of brown Ryvita wi th chopped boiled egg mi xed
wi th natural live yoghurt and chopped herbs
- Raw baby vegetabl es wi th a smal l pot of cottage cheese
- Raw baby vegetables wi th a smal l pot of salsa
- A cold boi l ed egg and a coupl e of slices of cooked ham
- A coupl e of sticks of cel ery filled with nut butter (al mond,
cashew, hazel nut, macadami a or peanut)
- A grai n bar (go for the ones without dried frui t)
HOT TI P
Buy omega-3-ri ch eggs whenever possi bl e. The hens
that lay them are fed on a di et ri ch i n seeds, whi ch
provide the essenti al omega-3 fats that hel p to
promote fat burni ng. Pl us, they taste great!
7 6 2- WEEK ACTI ON PLAN GET STARTED
Have a l i ght
meal around
di nner t i me
Thi s i s the ti me of the day to say no to starchy carbohydrates.
The combi nati on of a decent portion of good qual ity protei n,
some essential fats and pl enty of vegetables provides a fi l l i ng
meal that gives your body everythi ng it needs to rest, repair
and burn fat al l ni ght.
You wi l l fi nd l i ght meal suggesti ons i n the 2-week diet and
also i n the reci pe section.
I f you are onl y abl e to fit your half hour of exercise i nto the
earl y eveni ng and usual l y have your meal afterwards, you can
add a cupful of brown ri ce, barl ey, couscous, beans or l enti l s,
or baked sweet potato.
Have at least three different steamed, gri l l ed, sti r-fri ed or
roasted vegetabl es (not starchy potatoes, root vegetables
or corn) and/or a large mixed salad. Top your vegetables or
sal ad wi th roasted mi xed nuts or seeds or mi xed beansprouts
and dri zzl e with nut or seed oil (avocado, sesame, sunflower,
pumpki n, wal nut, l i nseed, hemp etc) and a squeeze of l emon/
l i me j uice. For ideas, see qui ck-fix sal ads (from page 1 08) and
qui ck-fix vegetabl es (page 1 1 8) i n the reci pe secti on.
Have a
bedti me snack
Onl y do thi s i f you are really hungry, you fi nd you can' t
get to sl eep or i f you regul arl y wake up i n the early hours
and can' t doze of agai n. The fol l owi ng food combi nations
are ri ch i n the amino aci d tryptophan, whi ch encourages
the producti on of the sleepy chemi cal , serotoni n; pl us if
your bl ood sugar i s al l over the place i t can help to get
the bal ance right overni ght. Have your snack at least
30 mi nutes before you go to bed. You wi l l probably find
after a few days on the di et you wi l l be sl eepi ng better
and it won' t be requi red.
- A coupl e of mi ni oatcakes with nut or seed butter and a
coupl e of sl i ces of cold turkey breast
- A mug of Green and Bl ack's dark hot chocolate made
wi th soya mi l k
- A smal l tub of natural cottage cheese with a handful of
mi xed seeds
- One egg, l i ghtly scrambl ed, on an oatcake.
- A smal l carton of natural l i ve yoghurt with a swirl of honey
-Two or three squares of dark chocol ate (70% cocoa sol i ds
mi ni mum) and a few shavi ngs of Parmesan cheese
- A smal l pl ate of porri dge made with water and topped wi th
a spoonful of manuka honey
I
ts
s

to
fo
LL
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11:
W
Ev
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S I MPLE STEPS 2 - WEEK ACTI ON PLAN 7 7

2
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I MPORTANT
Whi l e soups, j uices and smoothies feature
dai l y in this pl an, it i s not a l i qui d di et.
You may wi sh to substi tute soup for your
l ate mOrni ng or mi d-afternoon snack
occasi onal l y, and even for your eveni ng meal
i f ti me i s short, but don't fall i nto the trap of
l i vi ng on fruit j ui ce and soup day after day.
S
tick to the pl an that follows as cl osel y as possi bl e
for two weeks. But don' t panic if ti me i s agai nst
you and you haven't pl anned ahead. The
quick-fi x rescue pl an at the back of t he book
provi des shop-bought and on-the-go strategies
that won' t wreck your di et. Photocopy it and keep it to
hand to get you out of troubl e.
After two weeks you can conti nue the pl an for as l ong as
you wi sh, especi al l y if you are the type who prefers to stick
fairl y rigidly to a regi me, Or, you can play around wi th the
recipe/snack suggesti ons (and the qui ck-fi x rescue pl an
strategi es) to sui t your tastes, ti metabl e and commi tments,
I f you keep thi ngs vari ed you' re l ess l i kel y to get bored!
7 8 2- WEEK ACTI ON PLAN S I MPLE STEPS
Remember :
- Eat only frui t unti l 1 1 . 30am/noon.
- Have a bowl of soup at l unchti me.
- Have a creative mi x of sal ad stuffs with your soup (see
salad suggesti ons on page 1 0S) .
- Avoid starchy carbohydrates after 6pm (no rice, pasta,
bread, potatoes, sweet potatoes, beans, l enti l s, root
vegetables or corn). See carbohydrate choi ces on page 9S
if you exercise in the eveni ng.
- Have at least three vegetables or a bi g salad wi th your
eveni ng meal (see salad suggesti ons on page 1 1 0 and
vegetable suggestions on page 1 1 9) .
- Have a bedti me snack onl y i f you are really hungry or
sl eep i s a struggl e.
- Swap mi d-morni ng and mi d-afternoon snacks around freel y
or j ust concentrate on the ones you l i ke best (see snacks
on page 1 1 1 for ful l list).
- Get back on track as qui ckl y as you can i f thi ngs go awry,
it was merel y a bl i p!
Fi rst thi ng i n the morni ng
- Doubl e espresso (no mi l k or sugar) .
- 30 mi nutes' exercise followed by a large gl ass of water.
- Ski n brush and shower.
Every hour unt i l l ate morni ng
[1 1 .30amlnoon)
- Fresh frui ts, j ui ced frui ts, frui t smoothi es and fresh
fruit j ui ces.
Late morni ng and mi d afernoon
- Hot dri nk.
Throughout the day
[Every coup|eofhours)
- Sti l l or sparkl i ng water.
~~~~~~~~
DAY 1 2 - WEEK ACTI ON PLAN
1
Morni ng
Fresh frui ts; frui t smoothi es; or fresh frui t j uices (p1 00)
Late morni ng
Smal l pack of raw unsalted nuts
Lunchti me
Beef broth with pearl barley (p1 04)
+ smal l sal ad (p 1 08)
Mi d afernoon
Ryvita and chopped egg (p1 1 1 )
Eveni ng
Fi sh fi l l ets Thai -styl e (p1 1 4)
or very quick salmon ( p1 1 6)
+vegetabl es/salad (p1 1 9 and p1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Oatcakes and turkey sl i ces (p1 1 1 )
7 9
DAY 2 2 - WEEK ACTI ON PLAN 8 1
2
Morni ng
Fresh frui ts; j uiced frui ts; frui t smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Oatcakes wi th ti nned sal mon and cucumber (p 1 1 1 )
Lunchti me
Spi cy pepper and sweet potato soup (p1 05)
+ small sal ad (p 1 08)
Mi d afernoon
Grai n bar (p1 1 1 )
Eveni ng
Frittata (p1 1 3)
or very quick omel ette (p1 1 6)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Cottage cheese and seeds (p 1 1 1 )
82 2- WEEK ACTI ON PLAN DAY 3
3
Morni ng
Fresh frui ts; j ui ced frui ts; frui t smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Raw baby vegetabl es with houmous (p1 1 1 )
Lunchti me
Chi nese l ittl e gem and chi cken/tofu soup (p1 02)
+ smal l sal ad (p1 OS)
Mi d afernoon
Col d boi l ed egg and ham (p1 1 1 )
Eveni ng
Tomato, squah and spi nach curry (p1 1 4)
or very qui ck mackerel (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Porridge and honey (p1 1 1 )
DAY 4 2 - WEEK ACTI ON PLAN 83
4
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j ui ces (p1 00)
Late Morni ng
Col d cooked chi cken, tomatoes and raw unsal ted nuts ( p1 1 1 )
Lunchti me
Lenti l soup (p1 07)
+ smal l sal ad (p 1 OS)
Mi d Afernoon
Raw baby vegetabl es with salsa (p1 1 1 )
Eveni ng
Very qui ck prawns ( p1 1 S)
or very qui ck fish ( p1 1 6)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Dark chocolate and cheese ( p1 1 1 )
Spi nach and watercress soup
DAY 5 2 - WEEK ACTI ON PLAN 85
5
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j ui ces (p1 00)
Late morni ng
Three-bean sal ad (p 1 1 1 )
Lunchti me
Spi nach and watercress soup (p1 07)
+ smal l sal ad (p 1 08)
Mi d afernoon
Raw baby vegetables wi th cottage cheese (p1 1 1 )
Eveni ng
Beef stew (p 1 1 2)
or very qui ck chi cken (p1 1 6)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Yoghurt and honey ( p1 1 1 )
86 2- WEEK ACTI ON PLAN DAY 6
6
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Mixed ol i ves with feta cheese or stuffed ol i ves (p1 1 1 )
Lunchti me
Spicy red l enti l soup ( p1 05)
+ smal l sal ad (p1 OS)
Mi d afernoon
Smal l pack of raw unsal ted nuts and seeds (p1 1 1 )
Eveni ng
Very qui ck pork (p1 1 S)
or very qui ck l amb (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Cottage cheese and seeds (p1 1 1 )
DAY 7 2 - WEEK ACTI ON PLAN 87
7
Morni ng
Fresh frui ts; j uiced frui ts; frui t smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Raw baby vegetables with guacamol e (p 1 1 1 )
Lunchti me
Chicken and vegetable soup (p1 02)
+ small sal ad (p 1 OS)
Mi d afernoon
Cel ery sticks with nut butter (p1 1 1 )
Eveni ng
Turkey burgers (p1 1 2)
or very qui ck burgers (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Oatcake and scrambl ed egg (p1 1 1 )
88 2- WEEK ACTI ON PLAN DAY 8
8
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Smal l pack of raw unsalted nuts ( p1 1 1 )
Lunchti me
Lamb and bean soup (p1 07)
+ smal l sal ad (p1 OS)
Mi d afernoon
Ryvita and chopped egg (p1 1 1 )
Eveni ng
Very qui ck sal mon (p1 1 6)
or very qui ck mackerel (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Oatcakes and turkey sl i ces (p1 1 1 )
Very qui ck sal mon
90 2- WEEK ACTI ON PLAN DAY 9
9
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Oatcakes wi th ti nned sal mon and cucumber (p1 1 1 )
Lunchti me
Pea, mi nt and l ettuce soup ( p1 04)
+ smal l sal ad (p1 08)
Mi d afernoon
Grai n bar (p1 1 1 )
Eveni ng
Very qui ck omelette ( p1 1 6)
or frittata (p1 1 3)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Yoghurt and honey (p1 1 1 )
DAY 1 0 2 - WEEK ACTI ON PLAN 9 1
1 0
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j ui ces (p1 00)
Late morni ng
Raw baby vegetables wi th houmous (p1 1 1 )
Lunchti me
Chicken and vegetable soup (p1 02)
+ small sal ad (p 1 OS)
Mi d afernoon
Col d boi l ed egg and ham (p1 1 1 )
Eveni ng
Tomato, squash and spi nach curry (p1 1 4)
or very qui ck pork (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Porridge and honey (p 1 1 1 )
Spi cy prawns
DAY 1 1 2 - WEEK ACTI ON PLAN 93
1 1
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j ui ces (p1 00)
Late morni ng
Col d cooked chi cken, tomatoes and raw unsal ted nuts ( p1 1 1 )
Lunchti me
Lamb and bean soup (p1 07)
+ smal l sal ad (p 1 08)
Mi d afernoon
Raw baby vegetabl es with salsa (p1 1 1 )
Eveni ng
Spicy prawns (p1 1 3)
or very qui ck fish ( p1 1 6)
+ vegetables/salad (pages 1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Dark chocolate and cheese ( p1 1 1 )
94 2- WEEK ACTI ON PLAN DAY 1 2
1 2
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Three-bean salad (p 1 1 1 )
Lunchti me
Long-stemmed broccol i soup (p 1 05)
+ smal l sal ad (p1 OS)
Mi d afernoon
Raw baby vegetables wi th cottage cheese (p 1 1 1 )
Eveni ng
Very qui ck l amb (p1 1 S)
or very qui ck tofu ( p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Yoghurt and honey (p1 1 1 )
DAY 1 3 2 - WEEK ACTI ON PLAN 95
1 3
Morni ng
Fresh frui ts; j ui ced frui ts; fruit smoothi es; or fresh fruit j ui ces (p1 00)
Late morni ng
Mi xed ol i ves with feta cheese or stuffed ol ives (p1 1 1 )
Lunchti me
Spi cy red pepper and sweet potato soup (p1 05)
+ small sal ad (p 1 08)
Mi d afernoon
Smal l pack of raw unsal ted nuts and seeds (p1 1 1 )
Eveni ng
Beef stroganoff (p1 1 4)
or very qui ck chi cken (p1 1 6)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Cottage cheese and seeds (p 1 1 1 )
DAY 1 4 2 - WEEK ACTI ON PLAN 97
1 4
Morni ng
Fresh frui ts; j uiced frui ts; frui t smoothi es; or fresh fruit j uices (p1 00)
Late morni ng
Raw baby vegetables with guacamol e (p 1 1 1 )
Lunchti me
Tasty fish soup (p1 04)
+ smal l sal ad (p 1 OS)
Mi d afernoon
Cel ery sticks with nut butter (p1 1 1 )
Eveni ng
Turkey burgers (p1 1 2)
or very qui ck burgers (p1 1 S)
+ vegetables/salad (p1 1 9 and 1 1 0)
+ starchy carbohydrate i f you exercise in the eveni ng)
Bedti me
Oatcake and scrambl ed egg (p1 1 1 )
98 FAT- BURN I NG RECI PES CARBS
`
` `
Choose from these starchy carbohydrate choices to include if you exercise in
the evening (or have an action-packed night ahead! )
- cup of qui ck-cook couscous
- cup of qui ck-cook brown ri ce
- cup of qui ck-cook qui noa
- cup of ti nned, cooked beans (ki dney, hari cot, bl ack-eyed,
borlotti , cannel l i ni , fl ageol et, broad beans, chi ckpeas or mi xed)
- cup of ti nned, cooked l enti l s (red, green, Puy or mi xed)
- smal l baked sweet potato
- baked sweet potato chi ps (cut a smal l sweet potato i nto
chi ps, dri zzl e wi th a l i ttl e ol ive oi l , put on a roasti ng tray i n a
hot oven and bake unti l cooked through and cri spy outsi de)
LvO|b0
CO| | C| Cu3
JO3| 3
`
,
Quick and easy meals to help you slim
1 00 RECI PES J U I CES

A quick and healthy way to get your five-a-day
L
ess is definitely more when it comes to fruit dri nks. It
i s tempti ng to throw i n every ti red-l ooki ng speci men
that i s l urki ng i n the frui t bowl , and the desi re to sl i ng
in half a banana to give a bit more substance can ki l l
many a good smoothi e. A del i ci ous, satisfyi ng frui t
dri nk relies on just a few i ngredi ents, but combi nati on i s key.
Get the bl ender out , sl i ng in a few ice cubes and a teacup
of col d water then add your fruits of choi ce, chopped i nto
bi te-si zed pi eces (remember to keep the ski n on and j ust gi ve
them a good scrub, wherever possi bl e).
Whi zz sl owl y at fi rst unti l the i ngredi ents start to come
together, then go for maxi mum power unti l smooth. Add the
extras (fruit j ui ce/herbs/spi ces/flavouri ngs) then bl i tz again
bri efly. Add col d water if you need to thi n i t down, strain the
j ui ce through a sieve if you don't l i ke the seedy/gritty bits
and sip sl owly whi l e you ri nse out the bl ender. Put any extra
in a flask for later i n the morni ng.
Here are a few winning combinations that take a
maximum of five minutes:
- Apple and bl ueberry wi th fresh l emon j ui ce and ci nnamon
-Appl e, raspberry and grapes wi th fresh orange j ui ce
- Appl e and pl um wi th morel l o cherry j uice and a dri zzl e
of honey
- Grapefrui t, passi on fruit and pi neappl e
-Tangeri ne, strawberry and banana
- Mango and mi xed berri es wi th fresh l i me j ui ce
- Watermel on and cantal oupe mel on wi th col d green tea
- Rhubarb, orange, fresh gi nger and mi nt leaves
- Peach, raspberry and redcurrants with rose water
- Pear, mel on and bl ackberries with ground bl ack pepper
-Tomato, orange and appl e with fresh basi l
These combi nations feature fresh frui ts, but the whol e
exerci se can become even swifter if you have a few bags of
frozen fruits in the freezer. Try tropi cal fruit mi xes, summer
berry mi xes, rhubarb, cranberries, bl ueberries, blackberries,
bl ackcurrants, redcurrants and pineapples. You can use them
strai ght from the freezer, whi ch means you can di spense with
the i ce cubes.
Other fresh j ui ces, herbs, spi ces and flavouri ngs you mi ght
l i ke to add to your frui t sel ecti on i ncl ude: appl e, pi neappl e,
passi on frui t, cranberry or grapefruit j ui ce; fresh oregano,
l emon thyme or spearmi nt, grated nutmeg or powdered
al l spi ce; vani l l a essence and balsamic or fruit vi negars.
Healthy smoothi es
1 02 RECI PES SOUPS
`

,
Ward of hunger with quick tasty soups
Chi nese l i tt l e gem
chi cken/tofu soup
Prep and cook time: 35 mi ns
I ngredients: (for 2 servings)
1 tbsp ol i ve oi l
1 smal l clove garl i c, crushed
2cm pi ece of fresh gi nger, crushed
6 spri ng oni ons, whi te part chopped finely, green part cut
i nto 5cm pieces
2tsp Marigold Vegetabl e Boui l l on powder i n 500ml
hot water
2 smal l chi cken breasts finely sl i ced along the grain of the
chi cken and!or 50g tofu, cubed
1 smal l carrot, fi nel y sl i ced
1 sti ck cel ery, finely sl i ced
1 l i ttl e gem l ettuce, fi nel y sl i ced
Good spl ash of l i ght soya sauce
Method:
1 Warm the oi l , add the garl i c, gi nger and white spri ng onion
and saute for 2 mi ns.
2 Add the stock and bri ng to a si mmer, add the chicken and!
or tofu, green part of the spri ng oni on, carrot, cel ery, lettuce
and soya sauce and cook gently for 5 mi ns before servi ng.
Bok Choy is a good substitute for the lettuce and if you
want to bulk the soup out a bit add a tablespoon of brown
rice and cook well in the stock before adding the chicken/
tofu and vegetables.
Chi cken and
vegetabl e soup
Prep and cook time: 40 mi ns
Ingredients: (for 2 servings)
2tsp Marigol d Vegetable Boui l l on powder i n 500ml
hot water
2 smal l ski nless chi cken breasts
1 tbsp ol i ve oi l
1 smal l oni on, fi nel y chopped
1 garl i c cl ove, fi nel y chopped
2 smal l carrots, fi nel y di ced
1 cel ery sti ck, finely sl i ced
2tbsp finely chopped fresh parsley
Sea salt and freshl y ground black pepper
Method:
1 Bri ng stock to a si mmer in a medi um-sized pan.
2 Add chi cken and si mmer very gent ly, uncovered for 6 mi ns.
3 Remove pan from heat, cover and l et stand unti l chi cken i s
cooked through, about 1 5 mi ns.
4 Transfer chi cken to a pl ate to cool . Reserve poachi ng l i qui d.
5 Whi l e chi cken i s poachi ng, saute oni on i n oi l unti l softened.
6 Add garl i c and saute for a further mi nute.
7 Add carrots and cel ery and saute, covered, sti rri ng
occasi onal ly unti l softened, 8 to 1 0 mi ns.
8 Add poachi ng l i qui d and si mmer, covered unti l vegetables
are tender then remove from heat.
9 Whi l e vegetables are cooki ng, shred chi cken and sti r into
soup j ust before servi ng wi th parsley. Season to taste.
Chi nese l i ttl e gem & chi cken soup
1 04 RECI PES SOUPS
Pea) mi nt and l ettuce
soup
Prep and cook time: 20 mi ns
I ngredients: (for 2 servings)
2tsp Marigold Vegetabl e Boui l l on powder in 500ml
hot water
250g frozen peas
6 large green lettuce leaves, washed and shredded
Handful fresh mi nt leaves
Sea salt crystals and freshly ground black pepper
Method:
1 Put the stock in a good-si zed pan and bri ng to the boi l . Add
peas and si mmer unti l tender ( 1 0 mi ns).
2 Add mi nt l eaves and shredded lettuce and si mmer for a
coupl e more mi nutes.
3 Whizz wi th a hand bl ender unti l smooth and season
accordi ng to taste.
Tasty fi sh soup
Prep and cook time: 20 mi ns
I ngredients: (for 2 servings)
1 tbsp l i ght ol i ve oil
1 clove garl i c, finely sl iced
Ytsp peel ed, grated fresh gi nger
14tsp red chi l l i , seeds removed, very fi nel y chopped
1 tsp bashed, finely chopped l emongrass (or use ready
chopped from a jar)
200g fresh crab meat (ti nned if you are in a rush)
500ml fi sh stock (most supermarkets have handy tubs)
1 50ml coconut mi l k
1 tbsp Thai fish sauce, or to taste
50g uncooked shel l ed de-vei ned prawns
1 spri ng oni on, finely sl i ced
Lemon j uice, to taste
1 tbsp chopped fresh coriander
Freshly ground black pepper
Method:
Heat the oil i n a large pan over a medi um heat then add the
garl i c, gi nger, chi l l i , l emongrass and crab meat and saute
for 4-5 mi ns.
2 Pour i n the stock, coconut mi l k and fi sh sauce, i ncrease the
heat to hi gh and bri ng to the boi l .
3 Reduce t he heat t o low, t i p i n the prawns and si mmer very
gently for 1 -2 mi ns, unti l the prawns are pi nk and cooked
through.
4 Sti r i n the spri ng oni on, l emon j ui ce and cori ander and
season to taste.
Beef broth wi th pearl
barl ey
Prep and cook time: 50 mi ns
Ingredients: (for 2 servings)
1 tbsp ol i ve oi l
250g l ean stewing steak, cut i nto smal l cubes
2tsp bal sami c vi negar
2tsp Worcestershi re sauce
1 smal l oni on, fi nel y chopped
1 carrot, fi nel y di ced
1 stick cel ery, fi nel y sl i ced
1 smal l bay leaf
1 smal l sprig fresh rosemary
2tsp Mari gol d Vegetable Boui l l on powder in 500ml
hot water
75g pearl barley
Handful chopped fresh parsley
Sea salt and freshl y ground black pepper
Method:
1 Warm the oil i n a medi um-sized pan and gentl y brown the
meat over a medi um heat.
2 Add the bal sami c vi negar and Worcestershi re sauce, turn
up the heat and stir vigorousl y unti l most of the l i qui d has
been absorbed.
3 Add the vegetabl es, bay l eaf and rosemary, put the l i d on
and cook over a low heat unti l vegetabl es are tender, about
20 mi ns.
4 Add t he stock and bri ng t o t he boi l .
5 Add pearl barley and parsley and si mmer unti l the barley i s
tender ( 25 mi ns) .
6 Take the pan off the heat and remove the bay leaf and
rosemary. Season to taste.
7 Whizz with a hand bl ender to preferred texture. Add boi l i ng
water to thi n if necessary.
Spi cy red pepper and
sweet potato soup
Prep and cook time: 40 mi ns
I ngredients: (for 2 servings)
1 tbsp ol i ve oi l
1 smal l oni on, fi nel y sl i ced
1 smal l garl i c clove, crushed
1 stick celery, fi nel y sl i ced
1 smal l (or Y l arge) red pepper, de-seeded and fi nel y sl i ced
1 smal l (or 12 l arge) yel low pepper, de-seeded and
fi nel y sl i ced
1 smal l (or 12 large) orange pepper, de-seeded and
fi nel y sl i ced
1 smal l (or Y l arge) sweet potato, peel ed and fi nel y di ced
1 small tin (or 12 large ti n) chopped tomatoes
Y fresh chi l l i or 1 tsp powdered chi l l i
2 tsp Mari gol d Vegetabl e Boui l l on powder i n 500ml
hot water
Sea salt and freshly ground black pepper
Method:
1 Warm the ol i ve oil in a medi um-si zed pan, add al l the
vegetabl es and fresh chi l l i i f usi ng and cook over a medi um
heat unti l tender.
2 Add the tomatoes, chi l l i powder (if not usi ng fresh) and
vegetabl e stock.
3 Bring to the boi l and si mmer for a further 5 mi ns then mash
wel l to gi ve a chunky texture or blend if you prefer a smooth
soup. Season to taste.
Spi cy red l enti l soup
Prep and cook time: 40 mi ns
I ngredients: (for 2 servings)
1 tsp ol i ve oi l
1 tsp paprika
1 tsp turmeri c
Smal l pi nch ci nnamon
Smal l pi nch cayenne pepper
1 smal l oni on, fi nel y chopped
1 medi um carrot , scrubbed and di ced
1 smal l red pepper, de-seeded and finely chopped
75g red spl i t l enti l s, ri nsed
12 ti n chopped tomatoes
SOUPS RECI PES 1 05
2tsp Mari gol d Vegetable Boui l l on powder in 500ml
hot water
1 tsp dri ed basil or I tal i an mixed herbs
1 smal l bay l eaf
Sea salt and freshl y ground bl ack pepper
Method:
1 Warm the oil and l i ghtl y saute the spi ces.
2 Add vegetabl es and l enti l s and sti r to coat wi th spi ces.
3 Add tomatoes, stock, basi l and bay leaf.
4 Bri ng to the boi l and si mmer for 40 mins or unti l the l enti l s
and vegetables are cooked.
5 Remove the bay leaf, season to taste and add more water
if necessary.
Long stemmed
broccol i soup
Prep and cook time: 30 mi ns
Ingredients: (for 2 servings)
50g sun-dri ed tomatoes in oi l , roughly chopped (keep oil)
1 smal l oni on, fi nel y sl i ced
1 clove garl i c, fi nel y sl i ced
Smal l pi nch chi l l i powder
200g l ong-stem broccol i , tri mmed and roughly sl i ced
2tsp Mari gol d Vegetabl e Boui l l on powder i n 500ml
hot water
Smal l bunch fresh parsley, finely chopped
Sea sal t and freshl y ground black pepper
Lemon j uice
Method:
1 Heat one tablespoon of the oil from the sun-dri ed tomatoes
and gently saute the oni on unti l soft.
2 Add the sun-dri ed tomatoes, garl i c and chi l l i powder half
way through and sti r frequently. Add the broccoli and
conti nue to toss for a few mi nutes.
3 Add most of the stock and gently si mmer for 1 0 mi ns or
until the broccoli i s tender.
4 Use a hand bl ender or whizz in a food processor unti l you
have a ni ce chunky consi stency, using the remai ni ng stock
or a l ittle boi l i ng water i f the soup i s too thi ck.
5 Sti r through the parsley, season to taste and add a spl ash
of l emon j ui ce.
Lamb and bean soup
Prep and cook time: 40 mi ns
I ngredients: (for 2 servings)
1 00g l ean l amb mi nce
V2tbsp Worcester sauce
V2tsp each of ground cumi n, papri ka and chi l l i
1 tbsp ol i ve oi l
1 smal l oni on, fi nel y chopped
1 cl ove garl i c, fi nel y chopped
1 smal l red pepper, thi nly sl i ced
1 carrot, sl i ced i nto thi n stri ps
V ti n bl ack-eyed or canel l i ni beans, drai ned (keep
the l i qui d)
1 baby cabbage or 1 l i ttl e gem lettuce, fi nel y sl i ced
2 tomatoes, ski nned and chopped, or 2 ti nned pl um
tomatoes, chopped
2tsp Mari gol d Vegetabl e Boui l l on powder i n 500ml
hot water
Fresh parsley or cori ander leaves
Sea salt and freshly ground black pepper
Method:
1 Brown the meat in a non-sti ck pan, add the Worcestershi re
sauce and keep sti rri ng unti l the meat i s browned and the
l i qui d i s absorbed. Add spi ces and sti r wel l .
2 Heat t he oi l i n another pan, cook t he oni on and garl i c unti l
soft. Add the pepper and carrot, cook for 5 more mi nutes.
3 Whizz one thi rd of the beans in a food processor.
4 Add the bean l i qui d, most of the stock, pureed beans and
cabbage (if usi ng) and si mmer gently for 1 5 mi nutes.
5 Add the tomatoes, remai ni ng beans and lettuce (i f not usi ng
cabbage) and cook for a further 5 mi nutes.
6 Add more stock i f the soup i s too thi ck.
7 Season and garni sh wi th chopped parsley or cori ander.
Spi nach and
watercress soup
Prep and cook time: 20 mi ns
I ngredients: (for 2 servings)
1 tbsp olive oi l
1 smal l oni on, roughl y chopped
2tsp Mari gol d Vegetabl e Boui l l on powder i n 500ml
hot water
SOUPS RECI PES 1 07
1 level dessertspoon porri dge oats
V2 bag fresh spi nach
V2 bag fresh watercress
Sea salt and freshl y ground black pepper
Lemon jui ce
Method:
1 Warm the oil and saute oni on unti l soft.
2 Add the stock and porri dge, bri ng to the boil then
si mmer unti l porri dge i s cooked ( 1 0- 1 5 mi nutes).
3 Add spi nach and watercress, bri ng soup back to
the boi l then use a hand bl ender unti l you have a
smooth consi stency.
4 Season and add l emon j ui ce to taste.
Lenti l soup
Prep and cook time: 35 mi ns
Ingredients: (for 2 servings)
1 thin l eek, washed and finel y sl i ced
1 sti ck cel ery, fi nel y sl i ced
2 l arge carrots, scrubbed and di ced
2tsp Mari gol d Vegetabl e Boui l l on powder i n 500ml
hot water
75g red spl it l enti l s, ri nsed
Smal l bunch curl y parsley, fi nel y chopped
Sea sal t and freshl y ground bl ack pepper
Method:
1 Put l eek, cel ery and carrot into a good-sized pan, add stock
and bring to the boi l . Turn heat down and add the l enti l s.
2 Si mmer for 20 mi ns or unti l the l enti l s are cooked.
3 Add the parsley then mash to a ni ce chunky texture or
whi zz wi th a hand bl ender unti l smooth. Season to taste.
Toppings for soups:
- Pesto; natural yoghurt or tzatzi ki ; sal sa; nut or seed oi l ;
Worcestershi re sauce, soya sauce or bal sami c vi negar;
beansprouts; toasted nuts and/or seeds; fresh herbs; dri ed
or powdered spi ce; grated gi nger; di ced chi l l i ; chopped
tomatoes; di ced appl e; crispy seaweed or nori flakes;
steamed asparagus tips; chopped chives or spring oni ons.
1 08 RECI PES SALADS
`

Boost your basic salads with these tips for wholesome lunches and di nners
Lunchti me sal ads
(starchy carbohydrates can be included)
If you have time to make your own:
Base: All ki nds of l ettuce, spi nach leaves, watercress, rocket,
fresh parsley and mixed herbs, sl i ced fennel , spri ng oni ons,
sl i ced red oni ons, Chi nese leaves, bok choy, mustard cress,
baby gem l ettuce, chi cory l eaves, cel ery leaves, chives,
shredded cabbage, cel ery, fi nel y sliced leeks.
Next: Tomatoes (fresh and sun-dri ed) , cucumber,
beansprouts, green beans, whi te beans, red beans,
chi ckpeas, l enti l s, grated carrot , grated courgettes,
radi shes, red, yel l ow and orange peppers, sweetcorn,
baby corn, sugar snap peas, mangetouts, mi l d chi l l i es,
peas, sl i ced avocado, baby asparagus, col d cooked brown
ri ce, couscous, bul gur wheat or qui noa, sl i ced mushrooms,
artichoke hearts, ol i ves, roasted vegetabl es.
Consider: A l i ttl e col d cooked ski nl ess chi cken or turkey,
col d sl iced ski nl ess duck or game, a few cri spy bacon bi ts,
lean cooked meats, Swi ss cheeses (cubed, sl i ced or grated),
feta cheese, goats' cheese, cottage cheese, cooked peel ed
prawns, fl aked mackerel, fl aked hot-smoked sal mon or trout,
anchovi es, sardi nes, fresh or ti nned tuna, crab or sal mon,
sl i ced or chopped boi l ed egg or whol e quai l eggs.
To finish: Sl ug of extra vi rgi n ol i ve oi l or nut/seed oi l , l emon
or l i me j ui ce, balsami c, red or whi te wi ne vi negar, sea salt
flakes, ground black pepper, soya sauce, fresh nuts (whol e,
toasted, chopped or flaked) , seeds, natural yoghurt or
cottage cheese, whol egrai n mustard, crushed garl i c or gi nger,
drizzle of honey, spoonful of fruity/spicy chutney or creamed
horseradi sh, spoonful of peanut butter, tahi ni , houmous or
tzatzi ki , shake of chi l l i or curry powder, Worcestershi re sauce,
Tabasco, tomato puree, spri nkl i ng of chopped herbs.
NB: If you are taking a salad to work or out and about, keep
the dressing separate and add it just before you eat.
If you are going for shop-bought salads:
Keep all the above gui del i nes in mi nd, ensure that leafy
greens and fresh vegetables form at least 50 per cent of the
mi x and if not, bul k the salad out wi th an extra bag of green
leaves and whenever possi bl e bin the little packet of dressi ng
that i s often i ncl uded (they can be l oaded wi th sugar) and add
your own oi l /l emon j uice/vi negar, or do wi thout.
RECI PES SALADS 1 09
1 1 0 RECI PES SALADS
Sal ads wi th your
eveni ng meal
(no starchy carbohydrates included)
When havi ng a salad ei ther wi th your di nner or as your
eveni ng meal , really fi l l your pl ate wi th greens and col ourful
veggi es. If the salad i s your mai n meal , be sure to i ncl ude
protei n too. Remember not to i ncl ude any starchy
carbohydrates in eveni ng salads.
I f you have time to make your own:
Base: All ki nds of l ettuce, spi nach leaves, watercress, rocket,
fresh parsley and mixed herbs, sliced fennel , spri ng oni ons,
sl i ced red oni ons, Chi nese leaves, bok choy, mustard cress,
baby gem l ettuce, chicory l eaves, cel ery leaves, chi ves,
shredded cabbage, celery, fi nel y sl i ced l eeks.
Next: Tomatoes (fresh and sun-dri ed), cucumber,
beansprouts, green beans, grated carrot , grated courgettes,
radi shes, red, yel l ow and orange peppers, sugar snap
peas, mangetouts, mil d chi l l i es, peas, sl i ced avocado,
baby asparagus, sl i ced mushrooms, arti choke hearts,
ol i ves, roasted vegetabl es.
Consider (if having salad as a main meal): A l i ttl e col d
cooked chi cken or turkey (ski nl ess), col d sl i ced duck or
game (ski nl ess), a few cri spy bacon bi ts, l ean cooked meats,
Swiss cheeses (cubed, sli ced or grated), feta cheese, goats'
cheese, cottage cheese, cooked peel ed prawns, flaked
mackerel , faked hot-smoked salmon or trout, anchovi es,
sardi nes, fresh or ti nned tuna, crab or sal mon, sl i ced or
chopped boi l ed egg or whol e quai l eggs.
To finish: Sl ug of extra vi rgi n ol i ve oi l or nut/seed oi l , l emon
or l i me j ui ce, bal sami c, red or whi te wi ne vi negar, sea sal t
)
flakes, ground bl ack pepper, soya sauce, fresh nuts (whol e,
toasted, chopped or flaked) , seeds, natural yoghurt or
cottage cheese, whol egrai n mustard, crushed garl i c or gi nger,
dri zzl e of honey, spoonful of creamed horseradi sh, spoonful
of peanut butter, tahi ni , houmous or tzatzi ki , shake of chi l l i or
curry powder, Worcestershi re sauce, Tabasco, tomato puree,
spri nkl i ng of chopped herbs.
If you are going for shop-bought salads:
Keep all of the above gui del i nes in mi nd, ensure that
l eafy greens and fresh vegetables form at least 50 per
cent of the mix and if not, bulk it out wi th an extra bag
of green leaves and as recommended for your l unchti me
salad, bi n the l i ttl e packet of dressi ng that is often
i ncl uded and loaded wi th sugar and spl ash on your
own usi ng some of the fol l owi ng: -
- Extra vi rgi n ol i ve oi l
- Linseed oi l
- Nut and seed oi l s
- Avocado oi l
- Lemon or l i me j ui ce
- Bal sami c, red or whi te wi ne vi negar
- A dol l op of houmous
- A dol l op of cottage cheese or natural yoghurt
- A spoonful of whol egrai n mustard or creamed horseradi sh
- A spoonful of nut butter
- Crushed garl ic and/or grated fresh gi nger
-And top wi th a few toasted nuts or seeds
`

H EALTHY SNACKS RECI PES 1 1 1
Great things to nibbl e when you get peckish . . .
-A coupl e of oatcakes wi th a sl i ce of turkey and a sl i ce
of goats' cheese Cheddar
- One sesame seed Ryvi ta wi th al mond butter and
sl i ced tomato
- One sl i ce of rye toast wi th mackerel pate and sl i ces
of cucumber
-A smal l pot of natural yoghurt (Total 0% Greek) wi th a
dri zzl e of honey and toasted flaked al monds
- A smal l pot of natural cottage cheese wi th chives
-VB or carrot j ui ce and a coupl e of oatcakes with nut butter
-A bowl of no-sugar muesl i mix wi th nuts and seeds (no
dried fruit) wi th soya/rice mi l k
- Pi ckl ed herri ngs with rye toast sol di ers
- Smal l bowl of porri dge with honey
- Soya mi l k latte
- Raw baby vegetables with houmous, tzatzi ki , natural
yoghurt, cottage cheese, sal sa or guacamol e
- Smal l pack of raw unsal ted nuts or nuts and seeds
- A coupl e of Ryvita wi th a chopped, boi l ed egg (mix i n a
l i ttl e natural yoghurt and chopped fresh herbs)
- A coupl e of mi ni oatcakes wi th ti nned salmon and
cucumber sl ices
- A nut or nut/seed bar (no dried fruit)
- A coupl e of fresh celery sticks filled with nut butter
- A cold boiled egg and a coupl e of slices of cooked ham
- A cold cooked chi cken l eg/breast (skin removed), a coupl e
of tomatoes and a smal l handful of fresh nuts
- A smal l pack of mi xed ol ives wi th feta cheese cubes, or a
smal l bowl of ol i ves stuffed wi th anchovi es or al monds
-Three-bean sal ad from the supermarket del i section
- Hal f an avocado stuffed with salsa and topped with
chopped pine nuts
- A small tray of mi xed fish and vegetable sushi
- A sl i ce of toasted pumperni ckel bread, spread wi th tzatzi ki
and topped wi th thi nly sl iced smoked sal mon and some
cucumber or avocado sl i ces
1 1 2 RECI PES DI NN ERS

``

Quick and easy meals in minutes
Beef stew
Prep and cook time: 30 mi ns
I ngredients: (for 2 servings)
1 tbsp ol i ve oi l
1 smal l oni on, fi nel y sl i ced
Y garl i c cl ove, finely sl i ced
1 50g beef sti r-fry stri ps
Y yellow pepper, deseeded and thi nly sl i ced
200g chopped tomatoes
Small sprig rosemary, chopped roughl y
1 heaped tbsp pi tted bl ack ol ives
Method:
In a medi um-si zed saucepan, saute the oni on and garl i c
i n oi l unti l softened.
2 Add the beef, pepper, tomatoes and rosemary, bri ng to
the boi l , then turn down heat.
3 Si mmer for 1 5 mins unti l the meat is cooked through,
addi ng some boi l i ng water i f necessary.
4 Sti r through the ol ives and serve.
Vegetarian alternative:
Leave out the meat and cook V2 chopped aubergine
and V2 chopped courgette along with the pepper
Top with feta cheese cubes.
Turkey burgers
Prep and cook time: 25 mi ns
Ingredients: (for 2 servings)
250g turkey mi nce
Pi nch dri ed thyme or 1 tsp fresh
Y l emon
Sea salt and freshl y ground bl ack pepper
For the relish:
1 00g cooked peel ed beetroot (not in vi negar), fi nel y di ced
Y smal l red oni on, very finely chopped
1 tbsp fi nel y chopped parsl ey
1 tsp ol i ve oi l
1 tsp whol egrain mustard
Little gem lettuce to serve
Method:
1 Put the turkey mi nce into a bowl with the thyme.
2 Fi nel y grate i n the zest from the l emon and add a
l i ttl e seasoni ng.
3 Use your hands to mi x the i ngredi ents wel l , then shape
i nto 2 equal patties.
4 Chi l l unti l ready to cook (can be frozen for up to 1 month) .
5 Mi x the beetroot with the j ui ce from the l emon and the
oni on, parsl ey, oi l and mustard.
6 Gri l l or barbecue the burgers for about 6 mi ns each si de
and serve with the beetroot rel i sh and l ettuce.
Spi cy prawns
Prep and cook time: 20 mi ns
I ngredients: (for 2 servi ngs)
1 tsp olive oi l
1 smal l oni on, fi nel y chopped
1 tsp turmeri c
2 garl i c cloves, crushed
2cm pi ece gi nger, grated
2tsp chi l l i flakes
400g ti n chopped tomatoes
200g raw peeled prawns
1 tbsp low fat yoghurt
Spri g fresh cori ander, to serve
Method:
1 Saute the oni on i n the oil unti l it starts to soften.
2 Add the turmeri c, garl i c, gi nger and chi l l i and keep
cooki ng for a few mi nutes unti l you end up with a rough,
fragrant paste.
3 Add the tomatoes and si mmer for 1 0 mi ns, addi ng
a spl ash of water i f you need to.
4 Sti r i n the prawns and cook unti l they turn pi nk.
5 Serve wi th a dol l op of yoghurt and cori ander.
Fri ttata
D I N N ERS RECI PES 1 1 3
Prep and cook time: 40 mi ns
Ingredients: (for 2 servings)
3 eggs, l i ghtl y beaten
Pi nch freshl y grated nutmeg, pl us a l i ttl e extra
1 tbsp olive oi l
12 clove garl i c, fi nel y chopped
3 handful s frozen peas, defrosted
75g buffalo ricotta cheese, broken into chunks
1 5g fi nel y grated Parmesan
Rocket leaves, to serve
Method:
1 Season the beaten eggs with a l i ttl e salt and freshly ground
black pepper and the pi nch of nutmeg.
2 Heat 1/2tbsp ol i ve oi l i n a hot frying pan, add the eggs
and leave to cook.
3 Add the remai ni ng ol i ve oi l to another fryi ng pan, add
the garli c and peas and cook gentl y until cooked and any
moi sture has evaporated. Season to taste with salt and
freshl y ground black pepper.
4 Dot the pea mi xture over the cooki ng eggs and add
the ricotta. Adjust the seasoni ng again and grate some
more nutmeg on top.
5 Cook for another 2-3 mi ns then scatter the Parmesan over
the top.
6 Sl i de the frittata onto a l arge pl ate, then return it to the pan
so that the uncooked si de i s now at the bottom. Cook for a
further 5 mi ns, or unti l the frittata i s set. Sl i de onto a plate
and serve wi th rocket leaves on the si de.
1 1 4 RECI PES DI NN ERS
Beef stroganoff
Prep and cook time: 30 mi ns
I ngredients: (for 2 servings)
1 tbsp oi l
1 red oni on, chopped
2 garl i c cl oves, chopped
1 tsp paprika
1 green pepper, chopped
200g mushrooms, sliced
2tbsp red wine vi negar
1 50ml beef stock
200g l ean rump steak, sl i ced and al l fat removed
1 50ml 0% fat yoghurt
Method:
Heat the oil i n a pan and fry the oni on for a few mi nutes,
unti l soft.
2 Add the garl i c and papri ka, and cook for 1 -2 mi nutes
unti l fragrant .
3 Add the pepper and mushrooms and fry for 5-8 mi nutes
unti l softened.
4 Add the vi negar, boi l to reduce unti l almost evaporated,
then pour over the stock and bubbl e for a few mi nutes
until thickened sl i ghtly.
5 Add the beef and cook for 2-3 mi nutes dependi ng on
how rare you l i ke i t. Then sti r i n the yoghurt (gradually to
prevent spl itti ng) and season.
Fi sh fi l l ets Thai - styl e
Prep and cook time: 30 mi ns
Ingredients: (for 2 servings)
2 fish fi llets, each wei ghi ng about 1 40g
A smal l pi ece of fresh root gi nger, peeled and chopped
1 smal l garl i c cl ove, chopped
1 smal l red chi l l i , deseeded and fi nel y chopped
Grated zest and j ui ce of 1 l i me
1 baby bok choy, shredded
2tbsp soya sauce
Method:
1 Place the fish fi llets on a banana leaf or large square of foi l
and scatter the gi nger, garl i c, chi l l i and l i me zest over them.
2 Drizzle the l i me j ui ce on top and then scatter the pieces of
bok choy around and on top of the fi sh.
3 Pour the soya sauce over the bok choy and l oosely seal the
banana l eaf wi th stri ng, or seal the foi l , to make a package.
Leave space at the top for steam to ci rculate as i t cooks.
4 Steam for 1 5 mi nutes. (I f you haven't got a steamer, put the
parcel on a heatproof pl ate over a pan of gentl y si mmeri ng
water, cover wi th a l i d and steam) .
Tomato) squash and
spi nach curry
Prep and cook time: 30 mi ns
Ingredients: (for 2 servings)
1 tbsp ol i ve oi l
1 smal l oni on, fi nel y sl i ced
1 tbsp Madras curry paste
1 smal l butternut squash, peeled and cut i nto smal l chunks
3 tomatoes, quartered
50g spi nach leaves, roughly chopped
Sea sal t and freshl y ground black pepper
Method:
1 Saute the oni on in the oil unti l softened.
2 Add the curry paste and cook for a further 3 mi nutes.
3 Add the squash, tomatoes and 1 00ml water and sti r wel l .
4 Cover and si mmer for around 1 5 mi nutes unti l the squash i s
j ust cooked and t he tomatoes have broken down.
5 Sti r through the spi nach and leave to wi l t. Season to taste.
Fi sh fillets Thai-styl e
1 1 6 RECI PES QUI CKI ES
, ,
`

Ver qui ck sal mon
(serves 1 ) Li ghtl y pai nt a sal mon fi l l et or sal mon steak wi th
ol i ve oi l and gri l l under a moderate heat for 7 -8 mins, turni ng
once. Spri nkl e wi th soya sauce, Worcestershi re sauce or
balsami c vi negar and l i me or l emon j ui ce just before servi ng.
Ver qui ck chi cken
(serves 1 ) Steam a ski nl ess chi cken breast either on a pl ate
(cover it l oosely with ti nfoi l/greaseproof paper) over a pot
of si mmeri ng water or in a steam basket for 1 0- 1 5 mi ns
unti l cooked through. Spread pesto or bl ack ol i ve tapenade
paste on top and put under the grill (low heat) for a couple of
mi nutes until bubbl i ng.
Ver qui ck fi sh
(serves 1 ) Gri l l or mi crowave a coupl e of whi te fish fi l l ets
unti l fi sh flakes easi ly (4- 6 mi ns dependent on type/thi ckness
of fi sh). Warm through a coupl e of tabl espoons of tomato
salsa whi l e the fi sh i s cooki ng. Top the fi sh wi th the salsa and
sprinkle with chopped herbs, freshly ground bl ack pepper and
l emon j ui ce at the l ast mi nute.
Ver qui ck omel ette
(serves 1) Preheat the oven to 375F/1 90C/gas mark 5
and l i ghtly grease a smal l baki ng di sh with ol i ve oi l . Beat
two eggs in a bowl and add anythi ng you fancy from the
fri dge (see bel ow for suggesti ons). Season wi th sea salt and
pepper and pour i nto the prepared di sh. Bake for 1 5-20
mi ns or unti l the top i s sl i ghtl y gol den and a knife i nserted
i n the mi ddl e comes out clean. Let it cool for a few mi nutes
before servi ng.
Ingredients:
- di ced cold ham
- di ced cold cooked chi cken
- di ced Swi ss cheese
- sweet peppers/arti chokes/sun-dri ed tomatoes i n jars
- freshl y chopped parsley/basi l
- whatever you have i n stock!
1 1 8 RECI PES QUI CKI ES
Very qui ck pork
(serves 1 ) Mi x a spoonful of peanut butter wi th a l i ttl e sweet
chi l l i sauce and season with pepper. Put 2 thi nly sl i ced pork
fi llets on a baking tray, brush the tops with hal f the nutty
mixture and gri l l under a moderate heat for 2 mi ns. Careful l y
turn the pork over, brush the other si de wi th the remai ni ng
mi xture, then gri l l for another 2 mi ns or unti l just cooked
through. Serve with fresh apple slices and chopped fresh
cori ander and/or mi nt.
Very qui ck l amb
(serves 1 ) Rub a l amb steak wi th a mi x of l emon zest, a
pi nch of ci nnamon and a spl ash of olive oi l . Gri l l under a
moderate heat for 4 mi ns each si de if you l i ke it pi nk, l onger
for wel l done. Put on a warm plate and l eave to rest for a few
mi nutes whi l e you heat through a little fresh orange j ui ce wi th
very fi nel y di ced red chi l l i then pour thi s over the l amb.
Very qui ck prawns
(serves 1 ) Coat half a dozen fresh prawns wi th chi l l i , garl i c or
l emon- i nfused ol i ve oil and gri l l both sides until pi nk but sti l l
succul ent (2-6 mi ns dependi ng on the si ze of the prawns).
Very qui ck mackerel
(serves 1 ) Bake a coupl e of smoked mackerel fi l l ets (skin si de
down) i n a medi um hot oven, about 4-5 mi nutes.
Ver qui ck burger
(serves 1 ) Use freshly ground l ean beef or soya mi nce whi ch
has been soaked as per packet i nstructi ons. Add some sea
sal t crystal s, ground black pepper and other spices of choi ce
(cumi n, coriander, curry powder, chi l l i powder etc), pl us a few
shakes of Worcestershire sauce or bal sami c vi negar. Moul d
i nto burger shapes and chi l l for 1 5 mi ns before gri l l i ng. Top
with a sl i ce of goats' cheese Cheddar towards the end of
cooki ng unti l mel ted and bubbl i ng.
Very qui ck tofu
(serves 1 ) Cut fi rm tofu into cubes and sti r-fry quickl y in
a l i ttl e ol i ve oil mi xed wi th crushed garlic and grated fresh
gi nger. Add a squeeze of runny honey and top with toasted
flaked al monds.
L
QU I CKI ES RECI PES
V
How to j azz up your vegetables and really boost their flavour
T
o get the maxi mum health boost from your veg,
i t's best to pi ck vegetabl es that are i n thei r most
natural state, and scrub them wel l or peel (i f
absolutel y necessary) . Thi s way you know that
you are getti ng l ots of fat-burni ng fi bre, vi tami ns
and mi neral s pl us a wealth of protective anti oxi dants.
- A spl ash of vi negar
- A dri zzl e of honey
- A l ittl e marmal ade or jam
- Toasted nuts and/or seeds
- Herb and spice mi xes in ol i ve oi l
- A few drops of soya or fi sh sauce
- Fi nel y chopped parsley, basi l , mi nt or cori ander
1 1 9
I f your l i fe i s a constant rush, however, go for frozen
vegetables, as they retain many of the above properti es;
or ready-to-cook bags, whi ch don' t quite pack the same
nutri ti onal punch but sti l l del i ver lots of goodness.
- A few fi nel y chopped sun-dried tomatoes or gri l l ed peppers
I f you' re steami ng or mi crowavi ng your veggies, make
sure they retain their col our, sti l l have a bi t of bi te and look
enti ci ng on the plate. Keep testi ng them wi th a sharp knife
to ensure they don' t overcook.
Roasting or baking them, if you have ti me, will bri ng out the
deep flavours. Cut them i nto bi g chunks, coat lightly with
ol i ve oi l , season wi th sal t, pepper and finely chopped herbs
and turn regularly (if some cook more qui ckl y than others,
j ust remove them whi l e the others cook through and pop
them back i n for the l ast coupl e of mi nutes).
Or, grate or sl i ce your veg fi nel y and sti r-fry it qui ckly i n a
teaspoon or two of olive oi l for a tasty base to many di shes.
Make them even more del i ci ous by addi ng some of the
fol l owi ng towards the end of cooki ng or j ust before servi ng:
Steam, gri l l ,
roast and get
inventive with
your veggies!
/
and some of thei r oi l
- A dri zzl e of nut or seed oi l
1 20 RECI PES QUI CKI ES
`
` `
For when you really fancy indulging
T
hese won't do much damage as l ong as you
regard them as treats and not as regul ars duri ng
the 2-week di et. Only i ncl ude when you are cl ose
to your fat loss goal (or if you are real l y struggl i ng
wi thout sugar before then). Also, see The Quick
Fi x Rescue Plan for a few sweet treat choi ces that won't do
too much harm.
- Muffi ns, waffles and pancakes - buy the whol egrai n packet
mixes and top wi th low fat soft cheese and sugar-free jam
- Dri ed frui t poached i n tea
- Fresh fruit di pped in 70% dark melted chocol ate
- Berry compotes (watch the sugar content)
- Hal ved peaches fi l l ed wi th crushed amaretti bi scui ts,
dri zzl ed with honey then gri l l ed
- Frui t crumbl es (use muesl i mi xes, a l i ttl e butter and honey
for topping)
- Pl ates of chopped, sl i ced and whol e fruits with sl i ces of
cheese (ri cotta, feta, Parmesan) drizzled wi th balsami c
vinegar
- Dates fi l l ed with pecans, al monds or wal nuts
- French toast topped wi th poached or fresh frui t
- Homemade or good qual i ty bought carrot cake, banana
cake or fruit loaf (lose the i ci ng)
`
`
These are the healthiest drinks to sip
- Water, of course, but it can get a bit dul l so opt for the
sparkl i ng versi on from ti me to ti me and add l ots of i ce,
fresh strawberri es, fresh l i me, cucumber, fresh mi nt or a
spl ash of fresh fruit cordi al .
- Bl ack, green, redbush or fruit/herbal teas wi thout mi l k
or sugar. Try them chi l l ed on crushed i ce, topped up
wi th water and add a spoonful of honey and some fresh
l emon or l i me j ui ce.
- Good qual ity coffee from ground beans wi th no mi l k or
sugar. Do it the European way and have a l arge gl ass of
water al ongsi de. Have a soya latte or cappuccino wi th no
sugar occasi onal l y if you are feel i ng seri ousl y depri ved.
QUI CKI ES RECI PES 1 2 1
1 2 2 RESCUE PLAN ON TH E GO
,

,
How to stay on track when you're always on the go
On - the- go heroes
T
hi ngs can go horri bl y wrong for di eters when you
haven't eaten for a few hours. Hunger stri kes,
you haven' t pl anned ahead, and temptati on l i es
at every turn. Many studies i ndicate that we tend
to pani c i n mi ni supermarkets, service stati ons,
airports, railway stati ons, corner shops or takeaways and
we either make poor choices or eat nothi ng. Neither route
helps fat loss, so rescue tactics are vital .
Regard thi s secti on of the book as an ally. Photocopy it
from the book and keep it near you at al l ti mes - it wi l l
seri ousl y l i mit potential damage. Some of the suggesti ons
are not 1 00 per cent i n tune wi th the 2-week di et i n thi s
book, but they wi l l hel p you stay on track.
Sandwiches, wraps and baguettes
Go for brown bread, rol l s or baguettes, the denser the
better and take the top off to form an open sandwi ch.
- I f a si ngl e sandwi ch i s on offer, grab it (hal f the damage of a
two-pack).
- Pi ck the ones t hat are fi l led wi th salad or vegetabl es.
- Opt for fresh or ti nned sal mon, crab, tuna, beef, l amb,
chi cken or beans/chi ckpeas, so you get a decent amount
of protei n to fi l l you up qui ckly.
- I f it looks creamy, there's l i kely to be too much mayonnai se,
so avoid i t if you can.
- I f you prefer a wrap, unwrap i t, grab a fork, eat the contents
and bi n most of the wrap.
- When you are i n a pi ck-your-own fi l l i ngs shop, get them to
pile your selection into a box, i gnore the roll and dig i n.
Soups
-Thi ck soups are best when you are ravenous because they
fi l l the voi d qui ckly.
- Soups wi th beans, l enti l s, chi ckpeas, peas, broad beans,
sweet potato or butternut squash i nvol ved won't do
anythi ng l i ke the damage of those packed wi th the
whi te stuff (i . e. potato, pasta or ri ce).
- Asi an-styl e soups are general l y fi ne because they i ncl ude
fat-burni ng spi ces. Coconut mi l k i s often involved, but i s a
better choi ce than cows' mi l k or cream because it i s ri cher
in healthy fats. Many are bul ked up wi th noodl es or ri ce, but
if you si p the soup and l eave the starchy carbohydrates at
the bottom of the pot you won' t go far wrong.
- I f you opt for a vegetabl e soup, grab a smal l pack of fresh
nuts or seeds to have on the side so you get some protein
to make sure hunger doesn' t return all too qui ckly.
Snacks
Raw unsalted nuts and seeds are packed wi th fi l l i ng
protei n and fat-burni ng good fats, so they can' t be beaten
when hunger strikes. But, to ensure you don't hoover a
huge bag in one go, buy smal l packs, add a pi ece of fresh
fruit and a smal l chunk of Cheddar cheese.
- Salty snacks del i ver l i ttl e other than qui ck but short-l ived
sati sfacti on, but if there i s l i ttl e else on offer you can l i mit
the damage by opti ng for a smal l bag and scoffi ng a few
sl i ces of pre- packed ham, chi cken or beef.
- Cheese can pile on the pounds if consumed regularl y
and i n large amounts, but i t can be a great hunger-buster
if you make the ri ght choi ces. Portioned and smal l packs
are avai l abl e everywhere. Go for hard cheeses, Swiss
cheese, goats' cheese and ewes' mi l k cheese to reduce
the saturated fat content. Better sti l l , have a pot of cottage
cheese (go for the ones with added extras or throw in
a smal l pack of nuts and raisins if you are not a bi g
cottage cheese fan) .
- Tinned fish can be a bit messy and smel ly, but sal mon,
sardi nes, anchovi es, mackerel , crab or pi l chards squashed
onto a coupl e of Ryvitas wi l l fi l l you up qui ckly.
- Oats are great when you are hungry. I t's not hard to find
a tub of ready-made porri dge or a cereal bar rich in oats,
and whi l e many are laced with sugar, they are sti l l a better
choi ce than a burger and chi ps or a BLT. I f you can get
your hands on a packet of oatcakes, some houmous and a
few baby tomatoes, so much the better.
- Fruit is a morni ng (and on i ts own) requi rement on The
Ultimate 2-Week Fat Loss Diet, but i f there is l ittl e el se
avai l abl e, no matter what ti me of day, grab i t. Whether i t's
fresh, dri ed, with nuts, i n a smoothi e or yoghurt or i n a
salad mi x, fruit i s al ways goi ng to be a better choi ce than a
pasty or a sl i ce made wi th fat-l aden pastry.
- Sweet treats do l i ttl e to nouri sh the body. So how do we
satisfy our sweet tooth wi thout strayi ng too far from the fat
loss path? Smal l is beauti ful - a ki ds' si ze bar of chocol ate
wi l l del i ver the sugar hi t wi th less than half the sugar of
a standard bar. And stay away from low-fat treats: often
they have more sugar than the ori gi nal s. Look out for the
fol l owi ng when i t' s got to be sugar
- A bran muffi n
ON TH E GO RESCUE PLAN 1 23
- A few dates fi l l ed wi th pecans or al monds
- A frui t scone
- A ki ds' pack of chocolate buttons
- A pack of two shortbread fingers
-A smal l frui t yoghurt
-A smal l packet of wi ne gums
- Frui t, nut and seed bars
- Mi ni bar of dark chocol ate (70% cocoa sol i ds)
- Sl i ce of banana loaf
- Sl i ce of carrot cake (bi n the I Ci ng)
- Sl i ce of frui t cake (bi n the i ci ng)
- Smal l frozen yoghurt
Main dishes
- Italian: Sel ecti on of col d meats/cheeses, chi cken or
meatballs i n tomato/pepper sauce, mi xed fresh salads.
Body swerve the pasta and potatoes, and i f i t has to be
pizza, choose the thi nnest base, go easy on the cheese
and make sure it i s stacked to the gunnel s wi th heaps of
vegetabl es and fi sh or chi cken.
- Indian: Poppadoms wi th spi cy oni ons, dhal , kebabs with
yoghurt/cucumber sauce, tandoori chi cken, lamb or beef
wi th a little sweet/sour sauce on the si de. Say no to the
rice and naan bread.
- Chinese: Egg drop soup, hot and sour soup, prawns
with gi nger and spri ng oni on, satay chi cken, pork or beef,
bean casseroles, stir-fried vegetabl es. Avoid anythi ng with
noodles or rice or leave them on the si de.
- French: Oni on soup (bi n the cheesy crouton), soup
Proven<al (lots of vegetabl es i n there), tuna Ni <oi se sal ad,
coq au vi n, moul es mari ni eres, beef bourgui gnon. Ask for
extra vegetables/salad and don' t have mash potatoes,
Dauphi noi se or fri tes.
- Burger places: Go for a plai n burger, ketchup and mustard
on the side won' t hurt. No need for the bun or the fri es, and
get them to sl i ng as much sal ad i nto the box as they can .
- The kebab shop: Not a great choi ce for fat l oss, but if
i t's your onl y option refuse the pitta, ask them to put lots
of salad in a box wi th gri l l ed chi cken and top it wi th the
yoghurt dressi ng.
- Pie and pasty shops: Don' t go there - find an alternative!
1 24 RESCUE PLAN ON TH E GO
Other dangerous situations
- In a bar: Ask for a bowl of ol ives and/or fresh nuts if they
are avai l abl e or go next door to the corner shop if there is
one and grab a pack of oatcakes, cereal bar or a banana
and munch it down qui ckly. Salty snacks on the bar are
way too moreish when you are havi ng a dri nk and you
haven' t eaten for a whi l e. Even a bit of cheese wi ll stem
the need for these diet di sruptors.
- Room service: When you arrive at a hotel and you are
tired and hungry, i t's hard to stick wi th the programme i f
you haven' t pl anned ahead and room service i s your onl y
option. Go for a steak, gri l l ed chi cken or fi sh wi th l ots of
vegetabl es or salad if you are there early enough, but if
i t's late the menu is often l i mited to a Caesar sal ad (bi t
too much mayo, but not a bad choi ce) , a burger (ask for
no bun, no fries and lots of sal ad), some sort of chi cken
and ri ce dish (ask for more chi cken, sauce etc and l ose
the ri ce), a cl ub sandwi ch (see i f they mi ght be wi l l i ng to
gi ve you al l the fi l l i ng on top of just one sl i ce of toast) , or if
you' re l ucky, a plain or filled omelette. No matter how poor
the sel ecti on they al ways have salad to hand, so ask ni cel y
and you can get l ucky! There are also thi ngs the staff can
be coerced i nto addi ng to the tray, l i ke ol i ves and nuts,
whi ch can hel p to satisfy your appeti te. Always worth a try!
- On a plane: If you haven' t pl anned ahead and you are
on a l ong-haul fl i ght thi ngs can get tri cky. Your best bet
is to dri nk loads of water, get fresh and dried fruit and
nut snacks whenever the trolley passes by and when the
meal s arri ve, eat the protein and stay away from the bread,
potatoes, crackers, bi scui ts and cakes. If i t's a short flight
have a tomato j ui ce and a packet of fresh nuts, and if you
are sti l l hungry at the other end, grab a healthy snack at the
ai rport so you are not hungry and tempted to gorge when
you get to your fi nal desti nati on.
- On the road: I f you spend a lot of your day on motorways
you are sorted, as many of them now have mi ni
supermarkets where you can pi ck up some great healthy
snacks to keep you goi ng. But if you are restricted to
service stati ons and roadsi de eateri es, it gets a whol e l ot
harder to keep up your fat-l oss pl an. However, you can
usual l y get a breakfast anywhere at any ti me of the day. Ask
for eggs (scrambl ed, boi l ed or poached, not fri ed), a coupl e
of rashers of bacon (cut the fat off) , gri l l ed tomatoes and
mushrooms and baked beans. Don't be coerced i nto the
sausages, fri ed bread, bl ack puddi ng and toast on the si de.
A heal thi er versi on of the Great Bri ti sh breakfast wi l l keep
you nouri shed for hours, and you need onl y top up with
some fresh fruit and a packet of nuts later i n the day and
not too much damage wi ll have been done.
FAT LOSS TERMS GLOSSARY 1 25
Gl ossary of terms
/
Absorption: the process by whi ch
nutri ents are taken from the intestines
i nto the bl oodstream, then i nto the cel l s.
Acidic: having a pH of l ess than 7.
Adrenaline: a hormone that i s
produced by the adrenal gl and when
stress or danger is sensed by the body.
I t i ncreases blood pressure, heart rate
and blood flow to muscl es.
Aerobic: descri bes a bodi l y process
using oxygen as a fuel .
Alkaline: having a pH of more than 7.
Amino acids: the basic bui l di ng bl ocks
from whi ch protei ns are assembl ed.
There are ei ght essenti al ami no aci ds,
whi ch must be deri ved from the protein
foods we eat to enable the body to
rebui l d and repair.
Anaerobic: descri bes a bodily process
not usi ng oxygen as a fuel .
Antioxidants: di etary substances
capable of neutral i si ng free radical s
that, i n excess, coul d otherwise damage
body ti ssue and lead to cel l dysfuncti on.
B
Body mass index (BMI): a measure
to esti mate the i deal weight of a person
based on thei r si ze and wei ght.
Basal metabolic rate (BMR): The
rate at which the body converts food
to energy, as measured at rest. It is
taken 1 2 hours after eati ng, after a
restful sl eep, wi th no exerci se, activity
or emoti onal excitement precedi ng the
test, and at a comfortable temperature.
Calorie: a unit used
to measure the
energy provided to
the body by a food
or drink. One calorie
is defined as the
amount of energy
needed to raise one
cubic centimetre of
water by one
degree centigrade.
Calorie: a unit used to measure the
energy provided to the body by a food
or dri nk. One cal ori e is defi ned as the
amount of energy needed to raise one
cubi c centi metre of water by one
degree centi grade.
Carcinogens: a substance capabl e of
causi ng cancer i n l i vi ng ti ssue.
Cardiovascular: referri ng to the heart
and bl ood vessel s.
Cell membrane: the barrier that
separates a body cel l from its outsi de
envi ronment and control s what moves i n
and out of the cel l .
Coenzyme: a non-protein compound
that i s necessary for the functi oni ng
of an enzyme. Many coenzymes are
derived from vitami ns.
Cofactor: a compound that i s essential
for the activity of an enzyme.
o
Detoxification: the process of getti ng
ri d of toxic matter from the body.
Diabetes: a chroni c metabolic di sease,
characterised by abnormal l y hi gh bl ood
gl ucose (sugar) l evel s. It resul ts from
the i nabi l ity of the body to produce or
respond to the hormone, i nsul i n.
Diuretic: an agent that i ncreases the
formation of uri ne by the ki dneys,
resul ti ng i n water l oss.
DNA: the geneti c codi ng found i n
the nucl eus of every body cel l whi ch
determi nes specific characteri stics
and functi ons wi thi n the body.
E
Electron: a stable atomi c parti cl e with
a negative charge.
Enzymes: made up of a compl ex of
ami no aci ds, enzymes are part of every
chemi cal reaction in l ivi ng thi ngs. These
i ncl ude al l di gestive processes, growth
and bui l di ng of cel l s, any breakdown
of substances such as vitamins and
nutrients, and al l reacti ons involving the
transformation of energy.
Essential fatty acids: l i nol ei c aci d
(omega-6) and l i nol eni c aci d (omega-3)
are ' essenti al ' because the body cannot
work wi thout them, but it cannot make
them by itself, so they must be provi ded
by food. They are i mportant for brai n
devel opment, control l i ng inflammation,
bl ood clotti ng, heart health etc. Good
sources i ncl ude oily fish, nuts and seeds
and oli ve oi l .
1 26 GLOSSARY FAT- LOSS TERMS

Fermentation: an anaerobic process
that i nvol ves the breakdown of di etary
components to yi el d energy.
Free radicals: hi ghl y reactive mol ecul es
possessing unpai red electrons that
are produced duri ng the metabol i sm
of food and energy. They are bel ieved
to contribute to the mol ecul ar damage
and death of vi tal body cell s and may
be a factor i n agei ng and disease.
Antioxidants help to neutrali se them.
Gene: a region of DNA that controls a
specifi c hereditary characteri sti c, usual l y
correspondi ng to a si ngl e protei n.
Glucagon: a hormone responsi bl e for
hel pi ng mai ntai n balanced blood sugar
l evel s. When bl ood sugar l evel s get
too l ow, gl ucagon activates gl ucose
producti on i n the l i ver, as wel l as
regulating the release of gl ycogen
from muscl e cel l s.
Glucose: a si x-carbon sugar whi ch
pl ays a major rol e i n the generation
of energy for living organi sms.
Glycaemic index (GI ): the bl ood
gl ucose-rai si ng potential of the
carbohydrate i n foods. The Gl i s
cal culated as the area under the
bl ood gl ucose curve after a test food
i s eaten, di vi ded by the correspondi ng
area after a control food (gl ucose or
whi te bread) i s eaten. The val ue i s
mul ti pl ied by 1 00 to be a percentage
of the control food.
Glycogen: a large chai n of gl ucose
mol ecul es used to store energy i n cel l s,
especially muscl e and l i ver cel l s.

Hormone: a chemi cal , released by
a gl and or a ti ssue, whi ch affects or
regulates the activity of specifi c cel l s or
organs. Compl ex bodi ly functi ons, such
as growth and sexual devel opment, are
regul ated by hormones.
Immune system: the body's defence
against i nfecti ous organi sms and
other i nvaders. Through a seri es of
steps called the i mmune response, the
i mmune system attacks organi sms and
substances that invade body systems
and cause di sease.
Insulin: a hormone secreted by the
beta-cells of the pancreas, requi red
for normal gl ucose metabol i sm.
Neurotransmitter:
a chemical that
is released from
a nerve cell and
results in the
transmission of
an impulse to
another nerve cel l
or organ. Dopamine
and serotonin are
neurotransm itters.
L
Laxative: a food, compound or
medi cati on whi ch, when consumed,
ei ther i nduces bowel movements or
l oosens the stool .
M
Macronutrient: nutri ents requi red
i n relatively large amounts; namel y
carbohydrate, protei n and fat.
Malabsorption: poor absorption of
nutri ents from food.
Metabolism: the sum of the processes
(reactions) by whi ch a substance i s
taken i n and i ncorporated i nto the
body or detoxified and excreted from
the body.
Micronutrient: a nutri ent requi red
by the body i n small amounts, such
as vi tami ns and mi nerals.
Minerals: nutritionally i mportant
el ements whi ch are composed of one
kind of atom. They are i norganic (do
not contain carbon, unl i ke vitamins and
other organi c compounds, whi ch do) .
Monounsaturated fats: fatty acids
with onl y one doubl e bond between
carbon atoms.
N
Neurotransmi tter: a chemi cal that is
released from a nerve cel l and resul ts
i n the transmi ssi on of an i mpul se to
another nerve cel l or organ. Dopami ne
and serotoni n are neurotransmitters.
Pancreas: a small
organ located
behind the stomach
and connected to
the smal l intestine.
The pancreas
synthesises
enzymes that help
digest food in the
small intestine and
hormones, including
insulin, that regulate
the body's blood
glucose levels.
Nutrient: any substance that can be
metabolised by a l ivi ng creature to
provide energy and bui l d ti ssue.
Omega-3 and Omega-6: l i nol ei c aci d
(omega-6) and l i nol eni c aci d (omega-3)
are essenti al because the body cannot
work without them. For more, see
' essential fatty aci ds' on page 1 25.
Optimum health: in addi ti on to
freedom from di sease, the abi l ity of an
i ndi vi dual to functi on physi cal l y and
mentally at his/her best.
Oxidation: a chemi cal reaction that
occurs when two substances i nteract,
which removes el ectrons from an atom.
Oxidative damage: damage t o cel l s
caused by free radi cal s.
FAT- LOSS TERMS GLOSSARY 1 2 7

Pancreas: a smal l organ located behi nd
the stomach and connected to the smal l
i ntesti ne. The pancreas synthesi ses
enzymes that hel p di gest food i n the
smal l i ntesti ne and hormones, i ncl udi ng
i nsul i n, that regul ate the body's bl ood
gl ucose level s.
pH: a measure of aci dity and alkali nity.
Phytonutrients: compounds deri ved
from plants i n our di et.
Polyunsaturated fats: fatty aci ds wi th
more than one double bond between
carbon atoms.
Protein: a compl ex organi c mol ecul e
composed of ami no aci ds i n a specific
order. The order i s determined by the
sequence of nucl ei c aci ds i n a gene
codi ng for the protei n. Proteins are
requi red for the structure, function and
regulati on of body cel l s, tissues and
organs and each protei n has its own
uni que functi ons.
Satiety: refers to the feel i ng of
sati sfacti on or ' ful l ness' produced by the
consumpti on of food.
Saturated fats: fatty aci ds wi th no
doubl e bonds between carbon atoms.
Small intestine: the part of the
di gestive tract that extends from
the stomach to the l arge i ntesti ne.
The smal l i ntesti ne i ncl udes the
duodenum (cl osest to the stomach) ,
the jejunum and the i l eum (closest to
the large intesti ne) .
Supplement: a nutri ent or
phytochemical suppl i ed i n addi ti on to
that whi ch i s obtai ned i n the di et.

Thermogenic: desci bes bodi l y
processes that produce heat.
Thyroid: a butterfl y-shaped gl and
found i n the neck that secretes
thyroid hormones. Thyroid hormones
regul ate a number of processes
within the body, i ncl udi ng growt h,
devel opment, metabol i sm and
reproductive functi on.
v
Vitamin: an organi c (carbon-contai ni ng)
compound necessary for normal bodi l y
function. These compounds cannot be
synthesi sed i n adequate amounts by
the body, and must therefore be
obtained in the di et .
Small intestine: the
part of the digestive
tract that extends
from the stomach to
the large intestine.
The small intestine
includes the
duodenum (closest
to the stomach),
the jejunum and the
ileum (closest to
the large intestine) .
1 28 I N D EX
I ndex
5- HTP 63
7- Keto 63
/
absorption 1 4, 22, 25, 30, 43, 50,
59, 1 25
addi ti ves 32
aerobic exercise 34, 56, 57, 1 25
al cohol 38-41
al l i ci n 59
amino aci ds 1 8, 36, 49, 76, 1 25
anaerobic exercise 57, 1 25
ancestors 1 7, 21
anchovi es 21 , 1 08, 1 1 0, 1 1 1 , 1 23
antioxidants 29, 1 20, 1 25
appetite 26, 29, 40, 48, 50, 63, 1 24
appl es 24, 46, 59, 71 , 1 00, 1 07, 1 1 8
artichoke 1 08, 1 1 0, 1 1 6
Asian di et 1 1
asparagus 1 07, 1 08, 1 1 0
astaxanthin 1 8-21
athletes 42
aubergi ne 1 1 2
avocado 21 , 1 08, 1 1 0
B
bacon 1 08, 1 1 0, 1 24
bacteria 25
baguettes 1 22
baked beans 1 24
bananas 36, 49, 71 , 1 00
barley 25, 73, 76, 79, 1 04
Basal Metabol i c Rate (BMR) 44, 1 25
beans 1 7, 1 9, 25, 72, 74, 76, 85,
88, 93, 94, 98, 1 07, 1 08, 1 1 0, 1 22,
1 23, 1 24
bean sprouts 76, 1 07, 1 08, 1 1 0
beetroot 1 1 2
berries 71 , 1 00, 1 1 9
bl ood sugar 1 8, 22-25, 26, 30-33,
38-40, 43, 63, 76
Bloody Caesar 40
Bloody Mary 40
bodybui l ders 42
Body Mass I ndex ( BMI ) 50, 1 25
body temperature 21 , 42
bok choy 1 7, 1 08, 1 1 0, 1 1 4
bones 1 4, 1 7, 25, 43, 50
brain 1 4, 26, 34, 36, 48-50
breakfast 43, 1 24
broccoli 1 7, 46, 94, 1 05
brown fat 44
bul gur wheat 1 08
butter 1 4, 1 1 9
cabbage 1 08, 1 1 0
caffei ne 42-43, 61
cal ci um 14-1 7, 25, 43, 50
carbohydrates 22-25, 57, 63, 66, 67,
74, 79-97, 98
carrots 1 02, 1 04, 1 05, 1 07, 1 08,
1 1 0, 1 1 1
catalyst 21 , 36
cel ery 60, 87, 96, 1 02, 1 04, 1 05, 107,
1 08, 1 1 0, 1 1 1
cereals 14, 22, 38
cheese 1 1 , 1 4, 1 7, 47, 60, 72, 75, 76,
83, 85, 86, 93, 94, 95, 108, 1 1 0, 1 1 6,
1 1 8, 1 1 9
cherry 1 00
chi cken 36, 40, 72, 82, 83, 87, 91 , 93,
1 02, 1 08, 1 1 0, 1 1 6, 1 22, 1 23, 1 24
chi ckpeas 21 , 36, 46, 98, 1 08, 1 22
chi l l ies 29, 1 04, 1 05, 1 07, 1 1 8
chocol ate 1 1 , 49, 76, 81 , 83, 93, 1 1 1
chromi um 63
citrus fruits 71
coconut 1 04, 1 22
coffee 1 4, 42, 43, 68, 69, 71 , 72, 1 21
col a 1 0
conjugated l i nol ei c aci d (CLA) 63
corn 25, 76, 78, 1 08
cottage cheese 1 7, 49, 75, 78, 85, 86,
94, 95, 1 1 1 , 1 23
courgettes 1 05, 1 08, 1 1 0, 1 1 2
couscous 76, 98, 1 00, 1 08
crab 33, 1 04, 108, 1 1 0, 1 22, 1 23
cravi ngs 9, 61 , 63
cucumber 72, 81 , 90, 1 08, 1 1 0, 1 1 1 ,
1 21 , 1 23
o
dairy products 1 1 , 1 7
diabetes 1 8, 38, 50, 51, 1 25
diet i nduced thermogenesi s 60
di uretics 42, 1 25
DNA 26, 1 25
duck 1 08, 1 1 0
E
edamame beans 1 7
eggs 1 7, 36, 40, 46, 51 , 75, 76, 79,
82, 87, 88, 91 , 97, 1 08, 1 1 0, 1 1 1 , 1 1 3,
1 1 6, 1 23, 1 24
enzymes 21 , 22, 30, 36, 46, 1 25
essenti al fatty aci ds 18-21 , 75, 1 25, 1 27

fibre 63
fl ui d retenti on 29
food diary 1 1
food i ntolerance 1 4, 60
food l abel s 62, 74
free radical s 26, 29, 1 26
frozen foods 1 1 , 1 7, 21 , 71 , 1 04, 1 1 2,
1 1 3, 1 20, 1 23
fuel partiti oni ng 1 8
game 1 08, 1 1 0
garl i c 29, 46, 59, 1 02, 1 04, 1 05, 1 07,
1 08, 1 1 0, 1 1 2-1 14
gi nger 29, 1 02, 1 04, 1 07, 1 08, 1 1 0,
1 1 3, 1 1 4, 1 1 8, 1 23
gl ycogen 1 8, 42, 56, 57, 1 26
grai ns 29, 75, 81 , 90, 1 08
grapefruit 71 , 1 00
grapes 71
Greek yoghurt 1 7, 1 1 1
green tea 43, 61 , 68, 72, 1 00, 1 21
growth hormone 54
gut wal l 30, 32
H
hai r 1 8
ham 75, 82, 91 , 1 1 6, 1 23
heart health 38, 40
herbs 1 7, 26-29, 74, 75, 105, 1 1 1
herri ngs 57, 1 1 1
hi gh bl ood pressure 40, 43, 60
honey 76, 82, 85, 91, 94, 1 08, 1 1 0,
1 1 8, 1 1 9, 1 20, 1 21 , 1 26
hormones 26, 29, 46, 48, 50, 54, 63
horseradi sh 1 08, 1 1 0
houmous 40, 72, 1 1 0, 1 1 1 , 1 23
hunger 9, 1 0, 1 1 , 1 4, 48, 61 , 62, 74,
1 22, 1 23
hydroxycitric aci d (HeA) 63
hypoglycaemia 26
i mmune system 30, 1 26
i nsul i n 1 8, 25, 26, 38, 50, 59, 1 26
i nterval trai ni ng 56, 57
i ntol erance 1 4, 60
i odi ne 60
K
kale 1 7
kel p 60
L
I -carni ti ne 63
lactose 1 4
l amb 88, 93, 94, 1 07, 1 1 8, 1 22, 1 23
leaky gut syndrome 30
leeks 1 07
l enti l s 25, 34, 72, 73, 76, 78, 83, 86,
1 05, 1 07, 1 08, 1 22
l ettuce 49, 60, 90, 1 04, 1 08, 1 1 0, 1 1 2
l i me 41 , 71 , 74, 76, 1 00, 1 08, 1 1 0, 1 1 4,
1 1 6, 1 21
I N DEX 1 29
M
mackerel 21 , 61 , 82, 1 08, 1 1 0, 1 1 1 ,
1 1 8, 1 23
mango 71 , 1 00
Mari gol d vegetable boui l l on 74, 1 02,
1 04, 1 06, 1 07
mel on 71 , 1 00
metabol i sm 21 , 44, 60, 63, 1 26
mi l k 1 4, 1 7, 43, 49, 68, 72, 76, 78, 1 04,
1 1 1 , 1 21 , 1 22, 1 23
mi l l et 25
mi so 74
mi tochondri a 21 , 44, 56
muesl i 1 1 1 , 1 20
mushrooms 1 08, 1 1 0, 1 1 4, 1 24
mustard 29, 1 08, 1 1 0, 1 1 2, 1 23
N
nai l s 1 8
nerve cel l s 44
neurotransmitters 34, 49, 1 26
noradrenal i ne 54
nuts 1 7, 21 , 29, 36, 40, 46, 49, 60, 72,
74, 75, 76, 79, 83, 86, 87, 88, 93, 95,
97, 1 07, 1 08, 1 1 0, 1 1 1 , 1 1 8, 1 1 9, 1 20,
1 23, 1 24
oats 25, 36, 49, 60, 1 07
oi l s 1 7, 21 , 29, 44, 59, 74, 76, 98, 1 02,
1 04, 1 05, 1 07, 1 08, 1 1 0
ol i ves 46, 72, 86, 95, 1 08, 1 1 0, 1 1 1 ,
1 1 2, 1 1 6, 1 24
omega-3s & 6s 1 0, 1 7, 1 8-21 , 44,
75, 1 27
1 30 I N D EX
oni ons 46, 59, 1 02, 1 04, 1 05, 1 07
orange 71 , 1 00, 1 1 8
oxygen 26, 56, 57
p
pancreas 22, 38, 50, 1 27
parsley 29, 1 02, 1 04, 1 05, 1 07, 1 08,
1 1 0, 1 1 2, 1 1 6, 1 1 9
passi on fruit 71 , 1 00
pasta 1 0, 78, 1 22, 1 23
pear 59, 71 , 1 00
pearl barley 79, 1 04
peas 21 , 25, 90, 1 04, 1 08, 1 1 0, 1 1 3
pectin 59
pepper 29, 46, 81 , 95, 1 00, 1 02, 1 04,
1 05, 1 07, 1 08, 1 1 0, 1 1 2, 1 1 3, 1 1 4,
1 1 6, 1 1 8, 1 1 9, 1 23
pesto 1 07, 1 1 6
pi neappl e 71 , 1 00
pl um 71 , 1 00
PMS 61
potato 22, 76, 78, 81 , 95, 98, 1 05, 1 23,
1 24
prawns 33, 83, 92, 93, 1 04, 1 08, 1 1 0,
1 1 3, 1 1 8, 1 23
pyruvate 63
4 P
qui noa 98, 1 08
R
resistance trai ni ng 54, 57
resveratrol 38
rice 25, 72, 76, 78, 98, 1 02, 1 08, 1 22,
1 23, 1 24
sal mon 1 7, 72, 81 , 88, 89, 90, 1 08,
1 1 0, 1 1 1 , 1 1 6, 1 22, 1 23
salsa 75, 83, 93, 1 07, 1 1 1 , 1 1 6
salt 29, 60, 72, 74, 75, 79, 88, 1 02,
1 0 1 05, 1 07, 1 08, 1 1 0, 1 1 3, 1 1 4,
1 1 6, 1 1 8, 1 1 9, 1 23, 1 24
sardines 1 7, 21 , 1 08, 1 1 0, 1 23
satiety 63, 1 27
seaweed 60
second meal effect 25
seeds 1 7, 21 , 29, 36, 86, 95, 1 00, 1 07,
1 08, 1 1 0, 1 1 1 , 1 1 9, 1 23
sex 37, 46, 62
short chai n fatty aci ds 22, 25
ski n 1 8, 50, 51 , 70
ski n brushi ng 68, 70, 78
sl eep 43, 48, 49, 68, 76, 78
soya 1 0, 1 7, 49, 72, 76, 1 02, 1 07, 1 08,
1 1 0, 1 1 1 , 1 1 4, 1 1 6, 1 1 8, 1 1 9, 1 21
spi ces 26-29, 74, 1 00, 1 05, 1 07, 1 1 8,
1 1 9, 1 22
spi nach 1 7, 85, 91 , 1 07, 1 08, 1 1 0, 1 1 4
spi rul i na 63
starch 22, 25

tea 1 4, 43, 61 , 68, 71 , 72, 74,
1 20, 1 21
thermogenesi s 1 8, 21 , 60, 1 27
thyroid 60, 63, 1 27
tofu 1 7, 82, 1 1 8
tomato 71 , 72, 83, 91 , 93, 1 00, 1 05,
1 07, 1 08, 1 1 0, 1 1 1 , 1 1 2, 1 1 3, 1 14,
1 1 6, 1 1 9, 1 23, 1 24
trout 21 , 33, 1 08, 1 1 0
tuna 21 , 1 08, 1 1 0, 1 22, 1 23
turkey 36, 49, 76, 79, 88, 97, 1 08, 1 1 0,
1 1 1 , 1 1 2
tzatzi ki 1 07, 1 08, 1 1 0, 1 1 1
v
V8 1 1 1
vi negar 60, 1 00, 1 04, 1 07, 1 1 0, 1 1 2,
1 1 4, 1 1 6, 1 1 8, 1 1 9
vitamin D 50, 51
watercress 1 7, 85, 1 07, 1 08, 1 1 0
watermelon 1 00
wi ne 38, 40-41 , 1 1 4, 1 23
y
yoghurt 1 4, 1 7, 40, 49, 71 , 75, 76, 86,
94, 1 07, 1 08, 1 1 0, 1 1 1 , 1 1 3,
1 1 4, 1 23
w.v|!D|O!|C.COm
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Di et

r i m
CAPSUccS
Tona/In CLA
The Shape 0/ Things To Come
PCP|EV| gIPE 50R0gu|EIPIgEI50u 0I|CE0 C DE |E|CP| |EgE.
Dietrim provides advanced dietary support for when you are working hard to mai ntai n a fit and healthy looking body.
Each capsule contai ns 2 i ngredients for al l round heal th, i ncl udi ng biotin and i odi ne, which playa role in metabolism
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i ngredient that i s derived from the Safflower pl ant. Dietrim hel ps safeguard your nutritional intake if you are on a dieting
prog ram me*, or duri ng exerci se, without the need for an additional multivitami n.
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Available from Boots, Superdrug, Holland & Barrett. Lloyds pharmacy, Waitrose, pharmacies and health stores or dietrim.co.uk
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Nutritional supplements may benefitthose with nutritional inadequate diets. "This product has not been proven toaid in weight reduction.

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