the ultimate 2 week fat loss diet

8/3/2019 The Ultimate 2 Week Fat Loss Diet

1/132


2/132


3/132


4/132


5/132

E D T OR S N OT E N T R O D C T O N

Guess what? We've discovered the secrets to qick,

healthy and longastng fat loss. Yes, eay! So, weve

decded to share them with you n h 2- Wk

. Not only w ths book hep you to shed fat

for good, t actually shrnks you fat cels, too

Frst up we brng you the most up-to-the minute research

into fatbunng techniques (from page 13), whetherit's eatng more pink seafood or upping your omega3

Burstng wth smple tips and ticks, ths gude wll put you

fat oss n the fast ane, foreve!

Armed wth your new fatshrnkng knowhow, youre

then ready to stat the 2-week det (fom page 77). oget

hunger thnk tasty, decous and fng foods that

encouage you fat oss whe staving off cavngs.

It ealy coudn't be easer, and you' notce

the esuts n just two weeks. So read on to

dscove how to bun fat the easy way!

]O

w'eEditor Joaa KihSub-dtor Chlo: CoxArt Drector Mat levodsAthor ona KirPhotography StckFod' hCover Shut s kDgtal Prodcton Manager

Nicky Bak.rMag Book Pblisher Dhf,Operatons Drecto Ron ya

Advetsng Manager at Wo

MD of Adertsng JU' lyd

Newstrade Director Dav BarkChe Operatng Ocer

Br RCI od,Grop Fnance Drector a eChe Exectve James ye

Charman l Denni

1:t.I'HtTh M dB rand s traduDens Puisn Ld. 3C VlLondo W1 4JD Cmpay gi Englnd All atra , ns blsig _ td Ices)d y ed11 ad Tay o e .prd (ewo 0' par w-hou he con pu, e Ultt WE SBN 1810600,)Lcensng & Syndcaton Ii es S pdu IeA (Han ah agny on 4 C) 614 or pII hannahheagnYdenS co.k

To syd;ae coent fo tI ppease onact An 0 Ha ( 9 613" or ema a dohaa@des C ukalty

Whe V ae wa aken drhe produ'Ion 01 i gBO,pU e a b hld eo o heaCCC y o h iormat

ay o sequne ;sy " ,blsng k o e31blcones de ; g I h MaTh per Led Wth t MagBI odc om susnI" ibmu L d by mill Wt a a c>y. n d a GPint LtAlwys hk wih you GP fo

sang a de ; eecse pogapclly yo a ga feec Ing o hv be 2tiv otme Tho6 wh a histoy o hgpEss o art e shouldmed I eara


6/132

CONTENTS

oes Inodioatbig ood Cal

Oega- ay as Carohydaes

Ses

0 P nk seafoo

oae

" -"'_. 6_.

at -oss oostes8 Aloo l an afe ne row fa

46 Sex, slee nd sse

xerse

Sea secetsfo success ed and esed fa- brn ng sraeg


7/132

C O N T E N S

2 -week acto pla e for ao Sile ses o sueed

ay 1

ay 2

ay 3

ay 4

ay 5

ay 6

ay 7

ay 8

ay 9

ay 1

93 ay 11

ay 195 ay 13

ay 14

atung ecipe s exerse reas

es & sooes

eahy f l in g ss

Sasn g sal as

eahy snaks

Sersly asy dnnes

S er ik a healy din

Go vegge Tasy reas

ay hy raed

uck-f xrescue pla O -he- go heres Gssay of ers

Index


8/132

N T R O D U C T O N S U C C S S S C R TS


9/132

S U C C E S S S E C R E S N T R O D C T O N

Te secre osuccessForget the fads and sa no-no to the o-o, ths s a diet that real woks

S ou ld we accep ta te only way o sed fat fogood s by slow draggedou dieing? o way!If we put our inds to i we can cange oureatng abis and s ee soe great resuls in jusa atte of weeks.esearc sows tat beween and per cent of dieers

regain any weigt ey lose wit n five years and wose

sil soe end up eavier an wen tey stared Bu

wat about te to per cent wo eac ei goal and

anain t eir in iial weigt loss?

Afer ons of intervewing any people of bot sexes

and all ages weve ade a ater surprising discovery:

pe cent o e successu dieters oud a quick die tat

worked! eir niia fa loss spurred te into eeping soe

of te eating dring execise and lfestyle straeges ore longter; and not only dd ey reac teir faloss

goal ey ainained i.

Is qk b no qk fx!is boo presens a diet at will give you axiu fa

loss wit axiu ousen in iniu te. I is

a cras d ie i does no esric caloies or leave you s

of nuritiona goodness t is not depessing disessng

deotivaing deoralsing or destrucive

t is a balanced energsin g oodboostng wowee

tat b rings ogete e atest researc i no aster fat lo

wit soe insp ring t ips fro successul diees ou ll

be ucking nto

- foods tat encourage fa loss

- foods tat turn u p e aburn ng ecans

foods tat deay unger and con er cavings

foods tat ae you eel good

- foods at fe up your sex dive

- foods tat elp you sleep

ou' ll also ean we and ow o exercse o acieve

axiu at loss in in iu tie It's se to send

you resus into overdve!

y does work?

Woen ave around billon fat cels ad en ave

around billion. Wen we gain fat we are no gaining

new fa cells we ae eey expanding te ones we al

ave ey can gow to five ies er sze so to ose

we ave to ge te to s nk and stay sru nk! ere

certain eleents ta can give e a boos and at's

we'e gong o concentae on. e te fat bun ing beg


10/132

0 T R O U C T O S U C C E S S S E C R E T S

Real men1s seces sccessn the det dnks

always ad a can of t ok narby and b lvd a

caus was d ddn' add calos o y day arnd ta ts supposdy ngav calors dd notg

to st y dpndnc on suga o I placd ost

of t wt frs rut jucs xd / wt spang

war and coldnt blv rducon n y sugar

cravngs! now ndrstand ta was y nd fo sugar

ta ad fold vry apt a fa oss ov any yars '

Still enjoy pasta'I love pasta and pasta

loves me! t sts way toocomfortably on my hipsand thigs. After a hardday at te ofice, oveda comfotng bowl ofBolognese. learned thatI was enjoying my favourteItal an export at te wrongtme of te day Now, ifI want pasta, I have t atlunchtme when need themmediate energy it provdesto get me through the day

at fish to beat hunge

I nvr lkd s all os ads ons and ys sang

p a w noug o n y soac. But dt

I was ryng o olow capond t powr of oga

fatty acds o s ung pangs. prsvrd and fond

a an bnd t fs con n y local sparkt woovd t ads and bons and suggsd ways o coo

. ow a fs at las fou s a wk


11/132

cture t

oads o diets I had been on encouaed me to write

a ood dary But always lied. Yes 'd mentioned he

chocolae b scui I had with my aternoon cup o ea . I would just oret to menion hat it wasnt us one i

was our ne die that came across suested that I b he pen an d paper and use my mobile phone to record

eveyhn I ea i a day in phoo orm evealin or what?

I couldn' beieve how much un manaed to it into a day.

I ollowed he diet to he lee and wihin a couple o days

I loved ookin a pictures o the coourul heahivinoods that wee now par o my day. '

team to be eaty

he reason I mainained my weih oss is because

I learned how to steam ood. had never seamed ood

beore so it was a new experience and has been a ealliechane I bouht a set o steam baskets and ound

los o recpes on th e intenet o preparin ealy ck

healthy asty meals he yin pan has been releaed

o he back o the cupboad. '

et your feaday

'I always sruled o mee my veaday ruit and ve

are owever eaised ha iI could ind ways to make

i more excitin I miht be onto a winne rs wee airly

easy o nclude bu veetables were still a srue; so

I ocused on the ve veetables ha I really liked and

researched os o dieen ways o prepae them (and hadbi portons to il l me up I eached my aret weiht aer

six weeks and haven't put on a pound since My de is now

a lot more colouul and anythin bu dull

SUCCESS SECRETS INTRODUCTION

nd alternaties

shaed a lat wth a hinese l and he rst thin

noticed was that when we went shoppi alm ost no

dairy poducts hit her rolley. hs made me realse justhow much cows' milk bute and cheese were invoved

in my daily diet My amate intoduced me to a ew

delicious alternatives partculaly nut and seed oils and

butters and soya mi k and my weiht stared o pl umm

only days ae main he chaes. I now ea the

Asian way most days and while I still e lish every bite

o a takeaway oucheese pizza i has become an

occasonal tea rahe han a weely musthave. '

ounce your way sm

ve aways hated exercise w hie Gooli ast at los

discoveed r eboundin (execse usn a m in trampol

and eckoned it was worth a ry. Wha can I say? I beobsessed with ha ittle rampoine and instead o slob

on he couch houhout an entie move I sated to

bounce my way hroh hal o it! Alonsde a det ha

incudes los o healthy stu but sil alows me o have

o ood nihs out with my riends i eay wors Ater

months I am ow very lean and whi le I sill hate exerci

me and my m n i rampoine are not just lirin wih eac

other we are in a onerm relaonshp

reeze t

s eems that evey de have eve tried i nvolved way

much shoppn. Al the nutients hat are important o

loss appear o be riches n resh oods but ate he

st ew days o srulin o ind he im e to shop es

always retured to readymade chiled oods When I

spotted a die on he inernet ha promised weiht os

by eat oods rom the reeer learned tha oen

and veeables ae packed wth almos as much nutritpunch as heir resh counterpars (sometimes more)

have a ew bas in he reeer you can ceate soups an

smooth es supeas I now always have a eas six b

o roen uts and veeables in the reee and no lon

have a weht pobem

et seedy

went on a de that recommended linseed o eep hu

a bay A b more readin made me realise that he oo

ats n linseed woud ll me up and keep my blood sua

balanced or oner I stared sprinkln he seeds on m

saads drilin the o l on my soups and veeables asnacin on seed bars tha inc uded them have lost

than wo stone and have inseeds to hank. '


12/132

2 INTROUCTION SUCCSS SECRTS

Bn he scles'I bnned e sces ndused he wsbnd mehodInsed o wcng lileneedle wver rusrnglyrom righ o e every

morning, pu on pr o jens were oo ghon me Aer wo weeks odeng, could ge coupeo umbs beween me ndhe wsbnd nd his rellyinspred me o keep going. hve lwys been egulrsncker s ws consnlyhungry, bu nsed o ecrsps nd sy sncks hwere my downl, sredo keep ew o he ehy,ilng sncks in my deskdrwer Sml cnges cn

rep big rewrds, s hec h now eel gren my skinny jens shows


13/132

Fat-

burn i ng

foodI

I


14/132

FAT-BRNING FOOD CALCIM

a c ts not just good for ou bones t gets us gorgeous bodes too

e al know of the iporance of caciu

in ou diet o buil d ad aintain sonbones and teeh But how uch have you

heard about ts atbusin properies?

ecen research reveas that this bone

strenhener ay also be a fat blaste!

A own body of evdence ndicaes hat a de rich in

calcu allows us o bun ore calores pe day. here is

also soe evdece hat when calcu leves in he body

are low he bran detecs his and stiulates feeins of

huner causin us o ea oe onversely ed iu o

hh levels send sinals o the brain counicatin ha

we are ful suppressn the desire o ea ore

alcium ntake

W ess than pe day

- per day- HIG plus pe day

It has also been suested tha inceasin calciu n he

diet ay redu ce he tansportaion of a fro the intest ines

nto the bloodsea e calcu binds with bie acids to

ncrease e aount o fa we excree h ouh the bowel

so insead of sorn i we ose

T h m lk

ik is a valuabe source of calciu up unil about the aof when we ae s ll owin hereafter we can hav

too uch o a ood thin. ilk wih our orni n ceea

ik in o ur coffee and ea buter on our toas crea i

cakes cheese in our sandwiches and snacks ice cea

the ovies . . the ls oes on

he protein in il can acidy the blood and ou bodieforced o exract calci u fro our bones to coun eract

urherore il a can conribue o inlaaon wi

the body and possibl e ntolerance o actose he sua

i k products o prevent his deb litatin condion wh

sill reapin he calci beneis les s is deinely ore

the daiy front The Ultimate 2-Week Fat Loss Diet ach

this by only inclu din yohurt which actualy iproves

lacose absorpion hanks to is active live cultures and

certain cheeses that fall ino the low lactose caeory


15/132

CACIUM FAT-URNIG FOOD


16/132


17/132

T al-ad alrnatvshe osslised bones o our ealest ancestors indicate

tat they inested around twce as ch caci u daily as

we do now and tey wee lean very lean . But o tedary was a coplete unknow (anials si py did 't an

around lon eno to be lked). o what dd tey eat?

o build ad aintan stron bones we need not only

calcu bt also anesiu vitain boron ananese

oybdenu vitain znc copper vtain B and te

oea and oea atty acds he d iet o o u eay

ancestos coprsed o red eat and birds (and tey ate

evey part o te anal nclud in te orans) is and

shells (includn te bones and eads wich are very c

in caciu) root veetables sea veetables reen eay

plants and b rds es (ncl udin te sells anoter reat

source o calciu). is provided te with ood levelso all o the above nutrients And o course their active

liestyle uther eanced bone rowt and kept te lean.

Whle wee not suestn that you start cruncn on

eshes and nawin at bones you wll note tat tnned

salon sardnes and ancoves eature rearly because

tey oer an ideal opportunity to et soe calciu rich

bones into your day

CACIUM FAT-BURNIG FOOD

alciumrich foods in the week diet

- alciuenriced soya ilk

- ed hebs

- red/tinned beans- daae beas

eta ceese- resh/rozen broccoi

- resh/rozen hubarb

res/rozen spinac

- resh uts and the oils and butters

resh seeds and thei ois and butters

- resh/tinned ancovies- resh/tinned sad nes

Goats' ceese

- ae

- ow at natural cottae cheese

- ak choy aresan cheese

- euar ou (soked and unsoked)

- icotta ceese

- lken tou

- wss cheese (wit oles)

ned salo

ota % Greek yohur- Watecress

y knw?Increasn ou r

consuption o cows

ilk products to ensureood leves o calciu n

ou det ay be a bito a red errn


18/132

8 FAT-BRNING FOOD OMEGA3

mega 3aty ac i d sOMG omega3s could e the key to fast longastng fat oss!

he phrase ean a akes you a is so old ha

ow hat its soewhat e barrassn o recallthat detitians nutr oss the World Health

ranisato and a hos o oher experts once

deeed at o be everythi ha was bad or

ou health ow we ow that uie he opposite is rue

we need ood' as o say i shape and oea

esseial aty acids i particula ae oe o the best

secrets o peane a loss.

hey ad a oss by ncreasn our etabolc rae and

enery producion which is exacly the opposite o

what happes when we cut calores And thas o o

iceased eey leves we ae oe li ey o b e actveand bui ld u scle w hich uher ncreases eabolc ra

help n to ake our a loss or keeps. hey also aste

rea ake us eel ulle or lone help o balace blo

suar levels iprove ou ood ad contribute o rea

ski hair and nails. Whats o to love

Omga-3s: th fat-lss bnftshey help to mantain healthy bood sugar eves

ts via that he body is esposive o nsulin his hor

akes su re we et enouh eery o carbohydrates

and eouh aino acds ro proein to build uscle a

i ise a sorae s ul n recepors are oud cel

ebranes he proective outer coatin ha cotrols

entes and exis a cell Whe we add oea aty ac

to our die he e banes becoes oe lexbe so

isuin ecepos becoe ore responsive. his helps

to level out he blood suar hihs and ows that ca ea

weht ain ad an icreased risk o type diabees.

hey encourage glucose to be stored in musce c

rather than at cels

eas are ivolved i uel partiioi' which co

the way the body uses dieent ue s . eas help

to drve oe o he suars oud in carbohydrates ito

usce cells whee hey are eporaily stored in the

o lycoen which is used when we eed uick eery

Bu when lycoen sores run ou at cells are orced t

ive up heir eney stores ad shrink in he process

iultaeously oeas siulae heroeesis (heproductio which heps preven at bein deposed i

cells ad increase a oxdaion bun ).


19/132


20/132

20 FAT-BRNING FOO OMEGA3


21/132

Thermogeness s theproducton of heat wthn thebody, where mitochondra nfat and muscle cells produceheat instead of energy Bodytemperature rses, fat s usedfor energy and calores areburned Research suggeststhat omega-3s may be able

to nfluence genes thatcontro how we burn fatThs may be due to asteroid-ike substance nour bodes whch, whenbound to omega3s, canswtch on genes that burnfat Omega-3s may asoswtch on a proten thataids energy metabosm,resultng n more energybeng disspaed as heatand decreasng stored at

y inbi t sorag of caloris as fa

It is important o ememe hat ou species is prorammedo survive and tis involves soin enery as at An

ecen enery souce at provides cals o enery per

ram whereas caroydraes and protein only provide

kcals. toin at was val to our ancestors as aninsance aainst imes o stavation so he ody sored

as muc as possile when ood was availale and t he

OMEGA-3 FAT-BURNIG FOOD

metaolc rae slowed down to preseve enery stoes

when ood was scarce his pocess as een reerredas cacup at stoae ater caloe estrcion.

ood is now pleniul and many o us eat wat we wanwhen we want and ths cacup at stoae as eco

the enemy in he atloss ame. he ody stores ene

as a or lean imes ahead toally unawae tat these a

unlikely to occur his s wy very owcalore dies inva

result in sort term wet loss ollowed y weit ain

cacup a stoae sis into top ea

A system o enymes caalyss ta speed up chemcareactions) called aty acd synhase is par iculary proi

a sorin calories as a here is rowin nterest in

te role omeas may ave in reducin ts powe tu

inceasin e l keihood o at ein urned rater than

sored. tudies also suest ha omeas may e ato oost he production o certan enzymes involved in

atty acd oxidation which helps tanspor as no the

miocho nda (eney actories) o e cels or u rnin

as enery

mga ric foods incudd in wk dit:

- Avocado

- Avocado ol

- ried and tnned chckpeas

- ied and tnned kidney eans

s

- resh and ozen peas

- res and smoed mackerel

- res and inned ancoves

resh and inned sadines

- resh and inned tuna

- Hemp seeds

- Hemp seed ol

inseeds

inseed oil

- an ow rou

- Walnus

Walnu oi


22/132

22 FAT-BRNING FOO CARBS

arboy raesExciting nws vryon Crtain cabs can actualy b fat Ys raly

heyve een demonised y diet ater die ut

cars don deserve the ad wrap In ac theaest nutrien causin al t he wehoss uzz

s fermentble carohydrates. hey don add

too much o ou daiy caore intae yet his

wondernutrient promotes owel reuarity educes he

chances o he pancreas etin overied rom keepin

lood sua levels constant and is assocated wth ess

at storae aer a meal Wow!

S hw es t wk?In essence is al aou sarch he type o starch in

carohydraes pedcts how ckly tey will e roken

down ino smaller ucose moecules y the diesive

enzymes in he mout h the somach and he small nestine

he uicker hey are roken down the uicker they are

asored ino the loodsream and delivered o the lver

where they are eithe soed o laer use or erried o o

ody cel s o creae eney.

he sarch in destie carohydraes can e divided

nto two roups: apidy diesile sach diesed

withn mnutes) and slowly diestile sach diested

somewhee etween minues and wo hours)

Rapdly digested starch (RDSis easly broken down andcauses bood gucose o rsquckly, but then drop swtloo. his spke drves up thproduction o insuln whches the body o make andsore a. Foods rch n RDS

include potatoes, processeoods made wih whte lour(bread and rolls, pastries,cakes, bscuts ec) andmany breakas cereals.

ondgetibe (ermetabe) arbohdrate are a

dieent eed and are so caed ecause hey contan

resstan starch ) hey are larely esisan to e in

roken down nto lucose m olecues and asored in

the loodseam instead hey cary on down to the

colon where hey o throuh a ermenation process

produces s hor chain atty acids As) hese have anumer o heah eneits detailed overlea


23/132


24/132


25/132

Halt bnfs f CFAshor chai ay acids can boost our bodes i a ube

o ways

hey protec coo cell s ad are assocaed wtpeveti eetic daae tat ca lead o cace

- hey icease i eal absorpo paticulaly tat o

caciu ad anesiu hese nutiets are iporant

or ear and boe eal

hey eed our healty bacea whi c eas a the

rowh o uheahy bactera ad heir toxc byproducsis suppressed

hw d frnta arbs

b fat?esistat sarc as litle eect o bood lucos e levels ad

does' drive up te poductio o isulin wic eas te

body is ot ecouraed o ake o stoe a od estibe

cabs ave also bee sow to encouae a loss a

nu ber o ways:

- hey help o sow down the pace a wic diestibl e

caboydraes e broken down hereby educin he

coueproductve blood sua ihs and ows tat cause

us to reach or yet ore sacy carbohydraes

- hey keep us eel i ull er o oe so we eat less

- hey icease he absopton o caciu whic s l nked to

reduci a sorae

hey proote bowel reuary onstipaon is o ed

whe at loss is desed - hey ecouae a peoeo kown as secod ea

eec were te ins uln respose s controled o just

sat ate eati but o ours atewards esuln

in ess at storae

CARBS FAT-BURNIG FOOD

Fermetable carbohdratesicluded i the 2-week diet

BarleBeasBrow riceCorLetsMlletOats

Splt peas


26/132

2 6 FAT-BRNING FOO SPCES

p c e sWant to st your fatloss on f? Spic up your dt to szz away th caors

he raditonal dea tha at cells are simply a

storae depo o enery has now been provenwon wron wron a cells are acually

vey acive and prodce homones that ier

meabolc processes in derent pars o he body

he hormones poduced by a include oestradiol aprecursor to oestroen which contos reproduction leptn

whch controls the appette by bi nd n to receptors i n he

brain telin us when we are ll and adiponectin which

controls bo od suar levels

Ky t: f A ree radical is an atom tha has ost an elecronrom s outer orbt and becomes unsable In adesperae bid to restore is sabilty it randomysteals an eecron rom anoher atom whch n urnbecomes unstabe and is oced o o on the hunthis domino eect means that thousands o ree

radcal reactons can occur n seconds hreateninboth he outer membranes o body cels and their

A w hch can alter he way hey behave.

owever research has also revealed that aty tissue

produces inlammaoy chemicals. Inlammation is a viprocess in the body it s the body's natural esponse o

harmul subsances where dead or dyn tissue is disp

and healin is promoted Wthou wounds would not

and disease could not be revesed

Acute inammaion occurs when we are injured the

response s rapid he duration is short and he pocess

is ecien owever chronc onoin inlammaton is

dieen story hs is when he hean process oes in

overdrive and damain ree radicas (see e) ae orm

Oveeag = lammaoWhen we oveea at cells expand and i hey are

reulay ovesued (partcularly those around he md

inlammatory chemicals leap ino acton and ineree w

our wehtconoi n hormones As a resu we beco

less sensitive to sinas ell n us we' re ull so we ea

and o ur insuli n esponse is dulled his causes episode

hypoycaema (low bood sua) that promp us to rea

or more ood o counteract the iredness uzzy brain

iriabiy and low mood that o wh th e erritory

Balloonn at cels caused by overeain aren' the onl

reason that inlammatoy chemicals are stmulaed. Ano

major cause is wha we actually eat he aleed ats a

added suars ound in ried as pocessed and junk

are he che culprits here


27/132


28/132

FAT-BRNING FOO SPCES


29/132

hw an fgh bak?ome oods ca mi imise the ik eihood o lammaio

ad help the weihcotoll homoes to do what hey

do best: cotol ou appetite ad baace ou bood sua.hese iclude uits veetables oily ish uts ad seeds

ad thei ois whoeais ad hebs ad spices

Herbal helpers

ebs ad spces ae mpoat because hey ae ich i

aioxidas subsaces hat poec body cels om the

damae ceaed whe he iammaoy pocess is i ul

sw. Aioxidas ae like poectve paets ha om

a shield aoud ou bodys cells ad absob ee adicals

whc h ose he i destuctve eey a d ae saely exceed

om the body.

I you cut a appe i hal ad leave oe hal ucoveedo miutes you ca see ee adcal damae occui.

he apple sats to o bow ad dies up because i

eacts wt the oxye the a causi ee adcals to be

omed I you soa he othe hal lemo ice howeve i

eais is whte coou ad texue his is because it hasbee poteced by he vtami i lemo juice Vami

is a poweul aioxidat.

he aioxida ch atiilammatoy popeties o

hebs ad spces ecouae a bu wh le educ

at stoae hey aso ad d lavou ad exctemet to ood

whch esuls educed sa cosumpio. oo much salt

pomps uid eeto aohe aloss advesay

S P C E S FT F O O

I Herbs and spices ncludedin the 2-week det:

Black pepperCayenneChilliCinnaonCuinGarlcGnger

MntMustardOreganoParsleyRosearyThyeTurerc


30/132

30 FAT-BRNING FOOD PIK SEA FOOD

i seaoodWhen t comes o choosng your seafood thnk pnk to bun fat

ver wondered wha ives samo prawns

lanoustine loster and heir pink swimm compaons hei coour? o us neither ut

we should 's dow o a caroenod called

astaxanthi and research sess ha this

auraly occurin chemcal m ay e he mos powerul

anioxdat yet to o under he microscope.

I has een shown to provde he ody wih an inea

sunscreen proecin us rom he damain eecs o V

rays his exci discovery has aleady led o astaxanhin

ein ncl uded i n ataei scare and sun screens.

Asaxanhi has aso een shown o increase he usa

a as an enery souce and accelerate a u rn n du rexercise . Japaese researchers ecey demonstraed

hat mice iven astaxanth alon wih a hiha det

had siicaly lower ody weih and ody a evels

compaed o m ce ed on a h ha de aloe

n anoher sudy mce were iven asaxanhin alo wi

a daiy exercise oune Aer ou weeks hey showed

increased a usae durin execise A presen no hum

sudies have ee cocluded ut esearchers are con

hat this powerul pink susance may pay an mpora

role he ih aast our expandn wastlines

Is g fr th g t!hee s aoher reason why astaxanth n s a valua e

addto to a det ocused on a loss: is role n ood

health. nlammaion o he u is on the incease ad a

condiion kown as leay u syndrome is larely o la

he destive trac consiss o a lo tue which conn

he mouth to he anus Ae ood s swallowed it passe

hrouh the oesophaus to the stomach whee enym

rea it down ino tiy paricles. hese then pass nto t

small intestie he ajor unction o which is to asor

vaual e nuries and eease he into the loodstrea

ext the ood parices are passed to the liver or uth

processi o produce the essentials which are u ckly

delveed o cels to provide he eery to make ew c

repa cels ad eerally keep us in ood heath


31/132


32/132

32 FT R N N F O O D P K S E F OO D

e inne lin in o t he small inesine can however become

nlamed due to inectio oxic subsances wihi n oods

o as a resu o te overconsumpton o pocessed as

suars and ood additves ver time tis weakens e

smal ntesines pemeabliy and te ut becomes eaky.s alows overly are damain ood moecues o enter

te bloodsream causin an immediae esponse by e

mmune system which reconises tese invaders as a

treat o health

As tey pass houh he liver tey have to be detoxied

to lim it he poental damae but hs pus stress on is

detoxiication capabliy. As a result the toxins ae ben

ony paially pocessed and alowed o build up n a b d

to restore is health and eicency and prevent these

paiallypocessed oxns rom bein eeased into he

bloodsream the lver is orced to pack them up an d

send hem o o sae storae and ou r at cels aeony oo willi n o accommodae

I s hard enugh encurage fa cells release her energy andshrnk, bu s even harderwhen hey are sring xins

whch, when reeasedn he bldsream, arelikely creae havc andcmprmse ur heahThs s he bdys damageliman a is bes, bu canbe a mar sumbling blckwhen we wan shf fa


33/132

P K S E A F OO FAT F O O

a loss becomes a whole ot easier uicke and more

mainanable when the cells ha n e the smal nesineare heahy and sto Astaxanthin has not only show

itse o be protective o he ouer membranes o these

cels reducn the chance o toxic subsancescompromisin heir permeability bu also has the abili

to mount a massive antinlammaoy eect should tox

subsaces seak throuh ino the bloodsream his

is cearly a subsance ha is eann is sripes as a

atloss warrior.

r -Pnk seafood nclded n 2week de

CabCaysLobserPawnsRanbow roRed cavarSalmonSrmps


34/132

3 F T RN N FOOD D O P M N E

opa et doesnt b pe se but dopamne s the key to curbing those crangs

epriving ourselves o oods h give us plesure

is perps one o e mos documened resonsdeers give up er eively so periods. I

we don' eed our desires we wher. he key o

geing pesue is dopmine neurornsmier

elps conrol he rins rewrd nd hppiness cene.

e chemicl messges i communices o e rnegule emoonl responses h led us o no only seek

ewrd u lso o ke cion o move owds i.

everl sdies indce h people who re overweig

produce low eves o dopmine so heyre unconsciousy

driven o seek wys o rise he l evel wih ood o ge

ee good cor ck he u ices wy o resore leveis y eing oods elese heir sugrs pidy u

oods ivrily led o urhe wegh gin. Worse sl

repeed consumpion desensiises he recepors in

he rin which mens more o he sme s eured

o ge he rewd we seek

Ds up dano sop us reching o he Hges we hve o

wys o incese dopmine evels nully. ne is o

exercise Among he erly chnges seen when people

s n eroc ining progmme e mood elevio

heigened energy levels enhnced selconidence n

seeseem lower nxiey leves resisnce o depess

nd impoved coping liy

gher leves o dopmine hve een recorded ollowin

eroic exercise rning in severl sudies nd here is

evidence h levels emin el eved o longer I hs y

e scerned wheher certin ypes o eroic exercis

cheve higher evels hn ohes or indeed whee le

sy eleved or onger dependen on he ime o dy

exercise. Bu one hing s or sure indngs so pese

nohe good reson o ge physicl on dy sis.


35/132

O P A M I E FAT I F O O


36/132

3 6 FAT-BRNING FOO OPAMINE

eel-gd sh e brain cels that mauactue dopamine use

phenylalanine as the raw maeal henyalanne is an

essenial amno acid ound in the bran and blood pasmawhch can convet in the body o yrosne anoher amino

acid ha i urn s used o synhesise dopamine Aino

acids are the bui din bocks o poten so o encourae

ood leves o dopamine we need to ea proen oods

paiculaly those rich n phenylalanine and tyrosne

We also need ood levels o ceain viamns and m ineras

whch eed he enymes (cataysts) hat promoe he

producton o dopamine I on copper ol c acid and

vitamns and are the important ones and hey're

all suppied in ood amouns in he Ultimte 2Week t

Loss Diet.

I Feelgood foods includedin the 2-week det:

BananasChckenChckpeasEggsFishLents

Oats

PeantsPumpkin seedsSesame seedsShellsh

Turkey Venson


37/132

O\d'OI\now'

a, not o

nSeX s ss-

re\eer,

greatstre s tround'tburn C

FAT-LOSS BOOSTERS

Fat - ossboosters

but m\nute.

6-7ca per 's\ca'atblrnni9 and

deman t'snotwaun rtooe


38/132

3 8 FAT-OSS BOOSTERS ACOO

Acoo adcae i eHere's ow to turn tadtona det enemes nto atloss frends

AlcoolW eve al beaten ourselves up or havinthat extra lass o cab sav at soe staeBut the ood news is t ht not havebeen as bad or us as we think videncesuests that drinkin two to ou asseso ed wine a day reduces the sk o a heart attack by upto pe cent due to the protectve cobnation o the

alcoho and the antioxdant resveatro Music to the ears o

those o us patia to the occasonal ass o two but can

the odd drnk also eature in a atloss diet?

I you don t curently drink alcohol don t take it up in a bid

to cut your ris o heart dsease a healthy det and lestye

wi l take cae o that r i you are a heavy drinke you

should try to cut bac to avoid serious health probles

But in soe cases alcohol can indeed be part o a

weihtloss plan It has a lot to do with what we dnk

when we drink how uc h we din and what we eat

beore durin and ate ou avourite tpple

Mdan s ky

eople who d nk oderately ax two units per dayor en one unit or woen ae abe to spread thei

consup tion throuh the wee and dont have any o

absoute reasons why we shoudnt b e dinkin alcoho

prenancy on edication opeatin heavy achinery

poor health history etc can take coort in the act thaenjoyin soe downtie with lass in hand ay well

have a ew benets

tudes have ound that adults with odeate acohol

intaes have around a per cent lower rsk o develo

type diabetes than teetotalers It has been sueste

this ay be associated with ipoved nsun sensitivity

But what is nsun sensitivity and why is t so iportant

or at loss?

Ins l i n sns tiv tyhe horone nsulin is produced by the pancreas andonitos the level o lucose sua in the boodstrea

continualy transportin it to our body cels to ceate

eney But when this suaronitorin echanis

has to deal with a repeated lood o lucose ro oods

that reu ie very little processin suay cereals cakebiscuts pasties alcohol y dris and the rest it

becoes stressed consides thowin in the towel and

deands te out

he pancreas becoes overwoked the body cells

becoe less receptve and the whole syste becoes

less ecient he possb le results? cenao is thatthe pancreas produces less and ess nsul n and type

diabetes develops cenario is that the cells take n le


39/132


40/132

40 FAT-OSS BOOSTERS ACOO

ad less ucose causi abormally hih levels o isul

the blood (ypersuiem a) which ca lead o ih

blood p ressue h ih levels o damai cholesterol ad

eart dsease. her oe is o be avoided due o the wel

documeed debiiati heat issues

Hw to ra t bnfs f aloo we wat o ejoy the isulisesiis beeits o

alcoho but skip the wehtai risk. How? e bes

advice is to have a lass o ood ed wie with your

evei meal (caberet sauvo piot oir ad merlot

are rchest i poectve avooids) ad oy occasoally

ave aoter

Bu i your social lie is ull o meals out ad eteraii

a ome try these ticks to mi imi se he calories wthou

meai you have to say o' to ivatios

Aways have a protenrchsnack before or wth a drnkAcohol rases blood sgarvery qckly so snack on acople of oatcakes wth ntbtter a small pot of ive

natra yoghrt wth freshfrt a chcken leg a coldboled egg some crnchybaby vegetables wth asmall pot of homos or ahandf of almonds to helpmoderate the sgar spke.

- or every dri you ave have two are lasses o water.s wl seriously cu the amou o alcool you dk

Alcoho dehydrates so have a ew lasses o water beorebed (ad eep aothe oe by he bed) o help he body to

ehydrate ad esure you eel esh he ex mori

Alcoho ncreases yorappette lessens yorresolve and removes yorinhbitons so awaysmake sre yo have afriend/partner arond tokeep yo on track

- Avoid izzy mixers a al costs ey ae ul l o sar.

de aleratves are o beter ey jus icrease yourdesire o moe suar ad coseuety more acohol

- Avoid all ie bees alcopops ad readymixed

spiribased coctails suar suar ad yet moe su

Am or ood ualiy wie o cear spiris like vodka

o r whe um served o he rocs or with atual

usweeeed rui j uces

ockails ca be daerous ad are oe hih i sua

but i you sic o Breezes Martiis ours Mahata

crewdrivers uces ad imms (o sua addedus he sweetess rom the rui) you should et i

too mch trouble. Ad dot oret e hihly utriiou

saisyi ad de icious Boody May or Bloody aesar

- Mix we we wt soda wae to make last wce as

o ad halve the calores. I you ca bear to dilue it

op o dry whies as these coai ewer calories ta

sweeer couerpars

- ollow he ootsteps o celebrites ad ejoy a lass

bubbly i uds allow. eera you di less as is se smaler lasses ad the bubbles l you up

Mos measures o spirits poured a om e are lae ta

tose seved i bars ad pubs with he resut hat you

drik will probably cotai wice as may caories yo

do a o o eertai a home i's worth ivesi i

spiris measure Also aways pour spiits io the lass

beore addi ice or mxers so you ca actually see ju

ow muc alcohol s ivolved


41/132

L C O O L FTLOSS OOSTERS

- tee cler o beer ler nd cide s heyre loded w

cloies nd he hiher he lcohol conent the ore

cloies dnks contn or exple pin o sndd

beer conins round cloies wh eres botle o

stron le cn contin ore like cories.

Beware of rendy wne barsMany serve sprs n doublemeasues as he sandard,wh he resul ha youge double he caloresSome pubs also serve 35mmeasues of spirs raherhan 25ml measres and soaso conan more calores.nally, wach o for hugewne glasses some areso arge ha a glass owne may acually be closer

o a hrd of a bole

- Avoid crey iqueus ter dnner nd insted hve

sinle shot o brndy you rely ncy endin your e

with din. os crebsed lqueurs conn roun

cories pe I esure coped with

cloies in sinle bndy.

- eeber tht hppy hours e desined o e you

to dn ore nd keep you in he se plce ll nht

nounely hs ens while the br ins poun ds

so do you s you ind ue in r oe drinks hn youwould du in othe ours

Why not oer to drve ro ie to te? Your prtner

elly pprecite nd you wont be ble o dr nk ny

other thn resh uit nd veetble uices sprklin w

o sod nd li e!


42/132

42 FAT-OSS BOOSTERS CAFFEINE

CAFFEINts hd to d coee love who c i the cppuccino

hi on tem u tee is evidece o sues i myno e he loss oe it ws elieved to e Bodyuides

d h ees hve ee us ceie o educe ody

o moe th yes u i is only ecenty th ts

ui popees hve een uhe invesited As

with cohol it's l out he wht he when d the how.

opely used cee stmultes the cenl eous

sysem iceses the use o ody t s uel nd peseves

ycoen evels (he lucose soed he live d

muscles) But i s lso diuetc so i pomotes the oss o

we om ou ody ces d ises ody empeue so

we ovehet

tudes on poessonl hetes evel th cee ke

thee hous eoe execse llowed em o peom

oe nd hde eoe exhustio It so cesed

the use o o uel spi the lycoen eey

supplies in he muscles which whe depleted cusesthe exhusto commony kown s hii the wl' .

But ew o us e poessio thletes so ow cn

ceie py oe in t un in o us oo?


43/132

T sdsaene increases th e nu ber o calories he body bu rns

a est sinle dose o caeine can ncrease ou

eabolic rae by th ree o our per cen or at least an hourand a hal aterwards. onsuin every wo hous

or ho s has aso been shown o increase our daily

eabolic rae by up to per cen (one cup o easonably

sron coee contans anywhere between and

o caeine) However it doesn t have he sae eect in

eveyone he rse i n the etabolc ate s aound

calories in lean ndivduals but only around caories

or those who ae overweht

ne study copared the eecs o caeine in lean and

obese woen he rise n etabolc rate ollowin he

consuption o caeine was just under ive per cent in

he obese woen and jus over seven per cen in he eanwoen Althou the eec on their eabolic rate coud

no one r be seen the ollowin day both roups were stll

burnn beween pe cen and per cent ore a a

rest han beore the caeine rial

C F FENE FT-OSS OOSTERS

T d wnsd sBeore you stat lnin up the ates is iporant to no

that were not suestin you drink a cup o coee eve

two hous over a hou r period! oee has qute a edownsides

- Many o the checas in coee irritae the stoach lin

causn an increase o soach acid whch can ead t

diesive disordes

- t rases blood pesse

- t deceases qua ty o sleep

- t causes probes with blood sua conto

t su laes e ntestines esun n shoened rans

tes o ood and less absorpon o nutients

- t siulaes oe equent urinaton and subsequen lo

o varous viains and ineras t leaches calciu ro the bones nc reasn he risk

o osteopoross

- t is one o os heavily pestcdesprayed crops

oweve caeine does have a roe o play in a loss . W

used in conjuncton with a ealthy iestyle it can ake

losn a a little aste and a ile easie patcularly wh

consued beore execse.

t gv fat a af kkave a double espresso or a sal cup o stron iltee

coee irst hin in te ornn hen et ou or a bris

wak jo or run or inues Have at leas one lare

lass o waer when you et back hoe shower and dthen have a breakast with pleny o rui

ry substituin your idornin coee with a cup o

reen tea a ch source o caeine that doesn pose th

healh risks o coee and doesn nvolve ilk or suarwhatever you do don resor o caenaed y drnk

a bid to boost your caeine levels and increase at bur

there are aound eiht spoonuls o suar in every can


44/132

4 FAT-OSS BOOSTERS BROWN FAT

B rown fat ce sot al fats are bad Know frend from foe to give your metabolsm a boost

st ody t is white the uy st

t stores excess cores mkes up cellmemnes insultes nerve cells cusions

our ons nd sis on our ips. But we

lso hve sm mouns o own t hese

t cells no only hve much richer lood suppy u e

pcked wh miochondi the ody's enery powerouses

s mkes them e de more metoliclly cive

nd i nsted o mkin enery they mke heat, usin

whte t nd ucose rom the oodstrem o ue is

mens ht sl meolic re BM) increses nd

moe cloies re urn ed ome sudies estimte ht

ctive own cells cn un up s much s pe cent

o ou dily clorie ntke.

H we b b

We re orn wt ood sup ply nd s es we hvilt y to turn whe cells into rown t cells to eep

ody wm. dy s we e e process ecomes les

ecent nd i ws thouht ht we ose ll o i s we

owever new reserch hs discovered t dus

some rown t nd h own s invesely propor

to ody mss index B MI) eserchers now nk ht

incesin ou row civty my help us lose wei

here re wys you cn help to enhnce rown t c

eepin cool is one o them siin n chi y room we

ewe clohes turnin he termost down nd runnin

shower on cool or minute cn ll ctive rown t

the reserces cuoned th i is not ye cle whethe

tht woud tnslte o weiht loss.


45/132

RO AT ATLOSS OOSTERS


46/132

46 FTLOSS OOSTERS S EX

ex ) s eepand sunsh eLet's hear t for these fu ways to ose fa

SexA i aei researchers have proposed hapeople showi te slowest aei rates oftenhave a partcularly welldeveloped ibido adsex ie. he main lb dodeeminin hormoeis tesoserone and wile wome don wat his sex omone to domiate en dot wa t o

underachieve so healthy levels ae he oal for boh sexes

An added bonus is tha hs hormoe is a atburer when

cerai vitamis ad mnerals are supple d throuh our diet

so is ot us about eain ore oysters

Why ke a car a cels have bakes and acceleraors e pats

of a a cel that acceleate he release of fat are called beaeceptors wh e he parts of a fat cell ha pu he brakes o

fat oss are nown as a lpha ecepors Beta receptors elpfat os s because tey i crease the rate at w ch stored at is

broke dow as wel as increasin blood flow i fat issue.

In contras alpha recepors hinder fa loss sowin the flow

of fa ou of e cells. he disrbuo o these braes and

accelerators expai ns o a deree wy we ose body fafaster i cetai parts o the body tha ohers

If a at cell has more beta recepors i releases sored fat

moe uickly ad hs is where estoseroe appears o

elp. It ca crease te number of beta recepors makn

easier to ose soed fa I has also bee show o lii

fat storae we fa cells are exposed o testoserone ia test ube he activity of te ezyme tat pomoes a

storae sytase is dramaicaly reduced.

oods ha balance esoseone evels

n he week die

- Apples Broccoli

ckpeas

s

- Galic ad onos

Gree eay veeables

ea bee

l ves

- eanus

- ed peppes


47/132


48/132

FTL OSS OOSTE S S L E E P

Sleep

Anum ber o sudies have ound that those who

e less han sx hours o sleep per nih t endto ain m oe weih over tm e than people wo

e seven to eiht hos. he prodcion o

two hoones lepin and eli n w ic contol

huner and ullness are inluenced by how muc or owlitle seep we e.

eptn is produced by he a cells and contols appeite

by telln he brain wen enery stoes are replenished

and weve had enouh o eat Gehlin is produced in he

stomach and conrols hune by tellin he brai n whe we

ae hu nry ad need nou ishment Whe hese hormones

ae workin opimaly we ae bee able to conrol when w e

ea and how much we ea; b ut unortunately they are easilydsruped. I the sinals to the bran are scambled ts all

too easy to jst o alon with our d esies meanin we

ore aher tan aze and p ie on th e pound s

Sooze o lose faLep levels peak whe ware asleep, so if we doge eogh sleep, evelsdrop If we are reglarlyseep deprved, lep sayow ad he bra erprehs as a redco eesores, prompig s o e

more i a eor o ge hbalace back Coedack of sleep also casesgrehl levels o rse, whcmeas or appee isrepeaedly simlaed adwe wa more ood he combied se he sage foovereag, so geig oregh hors a gh s cri


49/132

S L P FT LOSS OOST S

l asrBut wht i you re one o t he i l ions or who ood

ih 's sleep is the ol ut rrely reity? You eithe cn'

et o seep nd oss nd turn o hou s o you wke up inhe ely hours nd cn' e ck o sleep your leptin nd

rehln levels e l ove the pce nd oss isnt oin

be esy o wht cn you do?

Hve edie snck t ncludes oods ht encoure

he producion o the sleep ind cn neu rornste

serotonin When you re ryin o shi t he suestion

tht you sould et eoe you hit he sc y sound

strne ut when you undersnd ht sleep deprivion

rooes weiht in t s well woh reconsiderin

Ou seroonin levels re d rectly reed to he ount o

trypophn n essentl i no cid ound in poten oodsin the lood: s our levels o ryptophn n the rin rise n

ll so do our leves o serotonin rypophn cn e the

runt o the litter when it coes to copein wth he oher

ino cids to e o he ood stre into he rin u

lite crohydte dded to poenrich snc crees diversion lown typtophn to tke the ste

oods that boost serotonin in the week det

Bnns

- ote ceese

chocole

- eon uice

- etuce

- Ots enus

- y e- oy ik

- urkey

Yohurt


50/132

50 FTLOSS OOSTERS S S E

Ss e

V iamn which is essentia fo he absorpion ocacium no our bones to keep hem ston sproduced wihi n h e body when we are eposedo sunliht Howeve recen reseac reveashat many o us ae defcient i hs vitaminand tha women who are deicent cary beween percent and per cent more abdomina fa han the ich

counterpars o w s defnitely the tme to become aware

s or dstroyng As pevious y discu ssed fat cells ae no ju st sorae

depots; hey are meabocally acive Vitamn which is

stoed in fat cels has an importan role in reulain howmuch fa we sore ad how much we burn We now tha

eptn he hormone ha controls appetie is produced by

the fa cells and ells the brain when we have had enoh

to ea but i appears ha vitamin defciency can nterferewith this appettesuppressn hormone

Because viamn s sored n fa cels one wold imainethat he ber our fa cells he more vtamin we ae abeto sore allowin is reease nto he bloodstream for bon e

buldin and cellular health But quite the opposite has been

noted he fatter we are the h iher ou r rsk of defciency

because vamin es locked insde a cels and becomesunavaiable fo use

In one sudy a roup of obese adus (with BMls above

) and a roup of lean ad s (with BM ls of were

eposed o the same amon of VB rays Blood leves o

vitamin in e lean aduls rose by almos double hose ither obese counterparts hs indicates hat when we ae

overweht we need a lo moe

Viamin defciency has also been shown o disr upt edeicate baance of isulin poduction by the pacreas andncrease he possibiiy of insulin resisance ver tme this

can lead not only to weht a in bu also to an inceased

isk o ype di abees

o o dos on 0Vitamin s primaily synhesised in the skin afer eposureto snsh ine As little as fve to m nues of su eposue

on ams les and face three imes a wee wihout


51/132

S U N S N E FTLOSS OOSTERS

sunscreen between am and pm durin the sprin

summer and auumn should provide a lihtskinned

indvidual with adeqate vitamin . hose wit da skin a

thouht to requie wice o three times the exposre

Howeve a recent s rvey dicaes ha moe than hal f

of te adut popuaion is deicent in vitamin and in hewiner about one in six peope show a sevee defciency.

f he body canno prodce enoh viamin becase ofinsffcient sun h exposure we need to up ou levels wi

c foods.

ow do w d?A new repor as found a a minmm of of

viamin is reqred daily o mantain optmal blood evelsAround men and women ad hei vamin levels

measured and compleed online srveys to monor vitami staus and health oucomes over ive yeas he aim othis sudy was o assess ow much vtamin s neededto ensure optma aher than s adequae eves in the

averae person

he esearcers fond ta da iy inak es of between

and are needed to maintain blood evels

of vitamin and educe e isk o diseases sch asbreast cancer coon cance muliple scleosis and type

diabetes hey aso oud this dose was very safe

o daily exposue o snli and a de packed with food

rich in viamin is crucial You may aso wsh o have your levels cecked a simple blood tes is avaiable from yoG I e snsine and he rch foods don see you

reachn he mark spplementaion may be requied

Vamn D-rch foods n he2-week die:

EggsHerrng

MackerelSardnes

Tnned salmo


52/132

most sophistcated= 11m . . . .

- I . .

. . .. ... . . I - . .

w . - . .

I - . . . .

- .


53/132


54/132

FTLOSS OOSTERS E X E R C I S E

Exerc i seYs you dit s mpotant but if you y want to bast th fat ts tim to gt

Sue he ain ai of this boo is o u ndersand

how we can whtte our waistlines with te foodswe eat But its also iporant o et up to dae

wih the latest ways o blas fat with eercise.

es face i ost of us d o want o spend

hours in he y doin he sae old outi ne were probably

short of tie and oa dedcation is ou h. o here are thebes ways to sh if fat fast

Resstace a gWha s trenthbudin eecises usin dubbells eercise

achines your own body weh bottes o wae or

an elasic band as resisance. apes in cude biceps

curs e pesses and pressups

Wha os i do?esisance rani acceleaes fat burnn because thereis an ncreased secretion of rowth horone (G) and

noradrenalne two horones hat h elp obiise fat stoes

and use fa fo fue More calories are epended du rn the

inense workout and yor BM (basal etabolic ate) s

increased or any hours afer you have fnished trani n

wh ch is when he fa burnin kicks in

ow do I o t?

When you eercise usin any kind of weihts usclesare stenhened by pittin each roup aanst a force

(essance). o develop a uscle you ust work all the

ibres wihin it whch eans pushin he to their lii

shor periods of tie restn the brely hen repean

he process You should work with a weiht heavy eno

o ae the last few repeiions d icu lt to perfo

his is not he kind of eecse where you chat o a

riend while you wo out It equres concenation and

deenaon. When a uscle is overloaded acic ac

is podced causin he bun i n the uscle tha ua

leads to uscua r fatiue you have to push pas that

sensaion and ensure your nd doesnt ive up before

body. he rest between repeiions enables the lactic a

o be flshed ro he bloodsrea allowin he usc

o be refreshed before workn he aain

ecoendations vary bu eneally inutes o

ressance eercise tree ties a wee s a ood oa l

o allow he uscles o repai and eenerate hou r

should be allowed beween sessions. his alows poe

synhess (the process by whch the body repais uscissue) to ake place prevetn inury

Wa i I'v nvr don fos never too lae o sart. In a study of ederly en and

woen (averae ae ) who lifed wehs three ties

week or weeks us cle strenth increased by a

per ce on averae his iproveen n strenth let t

walk per cen faser than beore clb per cent

stars and lose ecess body fat o it really is neveroo


55/132

E X E R C S E FTLOSS OOSTERS


56/132

FT LOSS OO STE RS E X E R C I S E

tea a gWhat s t?A way of doi aerobc eecise hat aeraes oe

iute o iese eort with oe to our iutes of

oweitesity wor A eaple would be aerai

sprts wth steady oi

What ds Aerobc eercise heps the cardiovascu lar syse becoe

oe eicet at deliveri oye to work uscles

deayi the lacic acid buld up ad etti you ra a

a hher level of itesity Aerobc eecse aso epads

the ework of blood vessels that alows ues to beabsorbed io body issues so usces ca epair ore

eectively his epaded ework of bood vessels also

helps o clear waste poducts partculaly carbo dioide

fro he foodbur pocess Effcie echae of

oye ad uies o carbo diode ad wase equals a

f ad heahy body

Whats ore the itoc hodria (the bodys eery facories

epad i size ad uber ad requie ore eery ce

they have used up the lycoe (he sored ucose wihi

the uscle cels ad the lver they call o he fat cell s o

elease eery eai you b ur off the b u e.

Why trval ann?Ierval tai provides siifcat beefts over seady

state eecse (e a seady iue jo ad is oe

eecive a bur fa because the fabur is pooed

ater acivy. uri he itese phase he acic acid buids

up q uckly ad duri he less itese phase it is ceared

fro he bood ad oye stores ae repeished

How do do ?f you are a jogger, run afa and a hard a you canfor one minute hen reduceyour peed to a teady ogfor between one and fourminute Keep repeating un30 mnue up You canue th paten for any knd

of aerobic execie, uch arowng, cyclng, wming,kppng or uing a nitrampoine ju go a hada you can cope with for onminute, hen brng downto a manageable pace for

four mnue A mere verepetton late and your 30minute o cadio areA you ge ftter you creduce he numberminute between tphae durng theecton o your workout


57/132

E X E R C S E FTLOSS OOSTERS

We eals

mee esistaeI

esistance trainin for minues on onday Wednes

and riday (or uesday husday and aurday) and in

trainn for minues on he ohe hee days with on

day of est suis many peoples imetables. You may p

to do both n a onehou woout only three tmes a we

wth one res day between each.

o which should you do frst esisance ollowed by

inevas appears to have he ede nce the bodys

preerred eney source is lucose has what we

shou d ae first and esstance ranin does that

esistance trainin s an anaerobc eecse where the

body es its fuel frst from h e l ucose rom carbohyd

in he bloodsteam then rom stored ucose in the muand lver It uses minimal oyen and as fa can only b

burned in the presence o oyen the a cels won t bmobil sed ino releasn heir eney sores unti we sto

By the time we embark on he inerval tran n lycoe

sores ae pretty wel used up and because it s aerob

ie uses lots of oyen) he body wll have o cal onthe fat stoes for enery lus t he hih i nensity of both

sessions means he body will coninue to bun caories

for many hours aferwads

Uft o uusedto exercse?ont worry he principles of esisance and inteva tra

apply no maer where you sart esistance tainin s

abou intoducin some wehs into your life; and i yo

want o star with a couple of cans of baed bean s yo

sil be crean he force.

imilarly inerva ranin is all about movin as fas as

can manae or one minute followed by our minutes o

slowin he pace Walkn is a reat way o sart bris

one m n ute less inense fo fou As you et ie your

wil et acclimatised and you can push he ntensiy.


58/132

recl offe(

Try3issuesfor just 13 SSUES FOR 1If you want to lea how to ft reguar excese ito

your ectc routne wtout esortg to crash dets,

exteme exercse plans or long exhaustg workouts

then W s te magazne or you.

SUBSRBE ODY & REEVE: Your frst issues fr 8% svig o all subsequet ssues FR delive ect to your door spig d mtivtig to get you

movg and stayng actve

H 8

5

fitneSUSCON


59/132

R I E D N D T E S TE D S E C R E T S

e8secres or

sccessFre up your fat oss wit tese tred-and-tested tckss weve led at utiti ad execise u

f an exa cey n e weilss cake y

sme f ese ieda dtested statees m

sccessful dietes me make icemica

sense sme ae l at cpi teciues and

es ae jst p ain wacky u tey wk

and a bag f als n

my anda

hy i wor: pples (ad peas) ae i pectin w

eps educe fat aspin and teye ic n slule

ie wic slws dwn e aspi f suas it e

ldseam. Amnds ae a eat pte/essetal fat

cminai e tw ee make f a alaced

au nin and il i sack peec n e .

I s garl i J garl ast a

gal a l n my king

hy i wor: Gac ctas a sustance called al ci

wic eseac as swn ave a siifcat peciv

effec cells elpi educe faty depss Galic an

is als c in allicin) ave ee lined t iceasi

meac ae ad insulin sensiivity Yu ca expeimet

wt alic capsules educe ay duelaed issues!


60/132

S E C R E T S T R E D N D T E S T ED

' cat gve up cheese so

oly eat it at the weekedWhy t works ull-fatcheeses are high icalories ad saturated fat,so they ca pe o thepouds. avig them as aweeked treat meas youdot deprve yoursef ofsometg you love butyou stay o track

I ve eley aularly a

ith nt btter s

hy i works: eery is vey lw in caries and ecaus

als i in fire te dy urns mr e caries tan it us

dies t t s is knwn as dietinduced temenesis

Veetales wt ess fire and me water suc as letuc

peeled canned veetales and veeale juices dn'

reuie te same amun f enery

I sa n f s an vegeta

ss wrape n seaweed

hy i works: eaweed i s ric in idine wic feeds

tyrid and a ma player in maintainn an eficen

measm Yu mi als wis t try elp sa ranules

an altenave reular sal ey are ric in dine w

sdium and i in passium maesium and ter min

sats wc reduce te is i d pressure

I hve eat -free eek

ne a mt

hy i works Wea itself is n necessary te devil it

ju s tat Western d ets are verladed wit wea pduc

wc can lead t inleance. latn latuence and

iredness are sme f e sins f a sli nlerace s

replacn wea wi ats and ye fr a week can reduce

te cances.

I have a teasn f ae

der vnegar befre eat

hy i works: cuple f trias indcate ta takin ts

viear efre a meal creates a feeli f flness t us

reducn te amun d cnsued It can als aid

diesn. ut it s defnitely an acqured ase


61/132

' drnk chlled reen tea

mxed with fresh frut juceand sparkln water whenhuner strkesWhy it works We oftenconfuse huner wth thrstA ass of water can takethe ede o our huner, butwater can be unexcitn

Caffene-rch reen teamxed with decously sweet,vitamn-rch fresh ruit juceand topped up wth fizzywater is a reat deaA flln, fatburnn andmore exctn soluton when

water ust isnt enouh

TRI E N TE STE S E C R E T S

I dobl th sz of my

halty snaks n w

bor my rod

hy i works estoe levels ae at tei owest ad

is i ful sw a tis time of e mo tei blood

sua flucuaios tat make cavis ad o maae.

ad ofte s te way to o Iceas te size o you e

sacs may wok o some avi moe eua but sm

eay sacs may wok fo oes expeime ad i

wat woks o you

I wrt dow ow fl

aftr hav atn

hy i works is s a ea actc. om e foods make

ee leaic ad low otes ve us eey. covelist o positve foods allows you to et em io you day

weeve possbe wle avoidi tei eaive coutep


62/132

SE C RE TS T R E D N T E S TE

A few moe tactics to cos de, ,- We yu eep it simple e ealy staes yu'e me

ikely t sic yu pa

- vey ime yu fd yuself maki excuses (e ied

t execise me ck) te tem dw smewee

te ty t avid tse ccumsaces i e fuue

- Gi ed a u ealie ad ei u p a u eaie

meas yu ae temped ea ae a i ad yu

ave time t execise fist i i te mi

- Gal setti is e f te eaes success satees

Wte tem dw psi tes ad stck tem t efide am mi ecd em yu mie

pe ad keep efei ac t em .

Wearng a pedometerwhen out wakng or joggnghas been shown to resuItn peope wakng around

a mle a day more thanthose who dont

- ati te u i a us ceates sess witi e

dy ad tus te as mecaisms s ake

yu ime we yu ave te me

- Hav a pte sae ca u ickly saisfy u e

we yu day s ull t ead tem as mealepacemes weve ad ceck te ael as may

ae aded w sua

- sti yu die e iee ad sai yu

successes ad cces wi tes wks f sme.

Hweve e caefu yu may ed up me cfused

ta we yu stated

- uti mey i a a/x evey me yu sck yu

al meas yu ca afd ve yusel a ewad f

tme ime pefealy d!

We yu te s upemaket pa i te a ce

f te ca pak s yu ave fute t walk t ad m

te se ad e eavie e spp as te me

muscle yu ui d)

We pai i a mulistey ca pak stait up

te p leve ad ake te stais t ways.

- We yu ake te kids t e pak d' ust stad awac tem te swis u aud li e ey

- If yu ave a d y t wak i a e ds pace ate

ta aii it wal at yus

t tae e lift uess yu ave lads t cay ve

yu l ve wk te tp fl ake te stais f at l

tw ee ls e e lift f e ema de (ad

take e lift dw uless yu ae i a aic us)

- t keep scui s cisps pastes e suc fdte use If yu eally ealy eed a ea wal t e

sps t e i at least yu e e sme exta exe

Have me sex ly s i ea a fti sess

u s up e caies e me eeec it is e m

calies yu u aud kcas pe miute s eliev

t e e aveae).


63/132

Sue supplemes

ee ae a ume urial s pplemes atave ee fd i cjuct wi de adlfesye caes ecuae fa ss. We'velsed sme f tem elwwever d rememe wile tey ave sw ecurai

resuls a few sudies esearc is s l its facy. I a

er t deemie weter tere may e e tat ca elp

ur fat mre effcely te veridi recmmedati s csult a eal pressal

ere are may eass wy us supplemeai as ay

kid f atls s acceerar may r may t wr ad selfmedicai is te way It's al easy cuse

yur metalism ad ly wi y sw dw falss

u yu culd fid yurself a eat deal liter pcke

R I E N T E S T E S E C R E T S

onjugaed nolec acid () rwi dy f

reseac e ad urpe sws at reduce

dy fa ad creases lea tssue.

hromium relim ary esearc i aimals ad u ma

suests a crmium pcliae may icrease fat

lss y epi maita ealy ld suar levels

ad cur cravis

ydoxycitc acd (H) ima reseac dicaes t

ca suppess appetie ad duce fa lss we

efre meals

caniine rel miary sudes sues Icaite ma

e eeficial f fa ss we take a erm a

i cmai wit reula exercise

Fbre Soe studes sowthat suppementaton wta source of fbre reducesappette, wc ay

nfluence satety (te feelngof fullness) and at loss

pulna is eal d is tu t uris te y

lad wic ca e uderacive i verweit pepe.

H ami acid at may play a re i raisi

set levels w c i u reduces appeie

eto s s uppemet is elieved t ase levels f

tyid rme a pays a majr rle i mealic a

yuvae as ee ed tat is cmpud culd

raise metalic ae du te metalsm f prei

ad caydrate.


64/132

Grectl oFfed

Try 3 issuesfor just 13 ISSUES FOR 1If you want to learn how to ft egular excerse into

your hectc route wtout resortg to crash dets,

exeme exercse pas o ong exhaustig workouts

then Women 's Atness s the magazne for you.

SBSCRIBE TODAY & RECEIVE: Yor first 3 issues for 1 28% saving on a subsequent issues FREE delive drect o you door nspiring and motivating to get you

movg and stayg actve.

Hot. Bf I15"

fitneSUSCON


65/132

Q GET STARTD 2 - W K A CT I O N P LA N

2 -weekact i

o np an


66/132

E E K CT O N L N ET STRE

Ti me or act oSped two wees the fast lae to supecharge your fabuig success

epeitn may w leanin ec ves

ut n f successfu fat ss We a ie is

t epetiive em uickly kcks in we

fee epve sta t sess au ancavins nvae u ay The Utate 2Week

at oss Det ffes pey f vaiey s expemet wi ecices ffe an fn te es tat f yu astes an

pities is way em esnt ecme an ssue.

Te golde ulese lwi pins ae a ieal pa f tis enes

msti astatun i pl an:

- Yu ave make t a piity

- Yu ave ea smeti evey tw tee us

- Yu ave sat i any ay te wee te

tan a May

Yu ave n wite fs an nly nc lue stacy

cayates ee pm

- Yu ave ft alf a us pyscal actvy n yu

- Yu ave in wate evey w tee us

- Yu ave eep smpe


67/132

hy should you make i a prioriy?

nvn cin yu dy use fat stes eney in

supeuick time euies caeful ma iplain f he

ypes ds yu eat s y have t ea it as a pjecand fcus n

hy should you ea somehing every wo o

hree hours?

eep te fat un in funace f in al l day evey day

and t avid eney dips and cavins When yu ae

ed and huny eslve akes a dve

hy should you sar on any day oher han onday?

uccessfu diees aee that when y sta a die n

a Mnday yu see he weeend efe as a chance

pi u efe he depivatin stats hadly a ecpe f

success s yu may have ced hat Mnday is then y day hat seems t aact neaive adjectives l e

ue' lmy and depessn Why s i lan and

shp a the ei nnin he wee and sta midweek

hy should you bn he whe foods?

hey ae an nstant ut shlived eney suce pvide

few nutiets and dn't fl l yu up f l n hey aise

he leve f lcse in the dsteam t uicy and

in an efft t e ack n alance suas are shippe d

f f immediate use sed i n the ive muscles andfat cells un il eui ed I y want he a cels t shin

yu can't affd ive them the chace expand hei

sae facilities hey have t e adeed in eeasin

hei stes pvde eney Keepin y sua levels

aanced y eatin cufl nutientich fds can help

achieve his whie fds make i a whe lt hade

hy should you avoid eaing sarchy carbohydraes

afer pm?

ecause hey pvide eney dn the day when yu ae

active ut can leave yu feelin lated and uncmtalea edime t has als een suested ha hey pme

fat stae thuh he n iht (he ju y is sill ut n this ne

a time f pul icain ut why isk t)

hy should you ge half an hours physca acvy

ino your day?

ecause wkin muscles need ts f eney ( times

me than they d a es) s he a ses ae fced in

actin ye aain nd if yu et physical fst thin in the

mn n yu fat u n me efficienly as ln as eih

h s aewads (sme ses it may even e hus)

ET STRTED E E K CT I O N P L N

hy shoud you keep smple?

ntay t he spin suundn sme dies lsn fat

nt easy eless caefee Yu have t cmmi W

the deate aes n many sccessfu dietes aee that much chce ca e a maj stuml c in he

ealy staes has why weve taken the had wk ut

and pvded yu with a wweek pan full f delicus

nuishin meals l yu have t d is stck

IWhy should you drnk wateevery two to three hours?Because every chemca

reacton that takes pacein the body, from extractngessential nutrents fromfood to encouragng atI burnng, needs water toproduce a result.


68/132


Your da ly out ew tese steps n fat all day lg

Get up a a u eale ave a sall c cee and

get pysca nues

n us efe yu swe

a ft ad d ly juced tstes ad sl

spalg wate utl late g

ave a laeg sac

yu eed a t d ave fes lac cee ac

gee edus ea/fut ea efe afe yu

laeng snac wut l sga.

ave sup ad salad ad ncte

7 yu eed ae t d cse e eecedas ave ( t fut tea) ave a dafen sac. ave a lg eal aud d e te w

sacy caydaes.

ave a sal ede sac a leas ntesee yu g t ed (y f yu ae eay gy

yu d yu ae wag up te eay us and

cat get ac t seep)


69/132

1 , Get pyscalMuscle s a actve' tissue s i eally unces s waytu te cales a ces n te te and ae me

tan appy t se eney uni ey ae caled int actin.

yu wan t wae up tse fat cells yu ave ainan

ette yet ain uscle mass y execisi n Half an u

a day s ix days a wee cant e at ad (and d n' fe

yu st f cffee if y execise fis tin ) .


70/132

2 S usitly usi te ski wi a y s lfa smulaeste cculat emves ea si cels a pmtes te

elim ati f xs . at u s at yu fee a us

twas e eat e us m te feips p te

sles a was e ea (' fet te sles f

y ee a e pams y as) vi te face a

eck a ay amae uise ski se small skes

a a etle pessue y e t si te J mp

t e swe sait afewas a ave a se

t e f e ea sk cels efe sapi


71/132

3 Get fu su ggis ieffce digestve sysem i s e e mscmm saces t fat lss uit pvides a ick eegy

suce ad is sig w isme we eaten

wit e fds tey ca case avc f sme f tey ae

tapped e stmac f g tey emet wic ca

nt ly upse te dgesin f e fds ut als educes

te utitial vale f te it

We yu ea tem e w ad a em py smac

fuis ake a mee mites t pass tg te stmac

ad w ie eapi g all tei cleasg ad uis ig eefs

yu avd e latig flatlece ntestial iitai a

yu may e all t fam lia w

fe yu mi tes f execise ad evey eeate

tug t lae mig ( am/) ave fes ui

iced fuis ad es fit smties G pley f vaiey

ad wait utl lae mnig efe y ave yu ega cup

f tea cfee

elec fm ay f t e fllwg makig se yu d add

ay pteis fas (wac ut f ygut spugt

smties):


Fresh fuits

eep te pee n wee pssle and gve em a gd sefe eatig wle cppig slicig dic g im f

as mc cl as pssile t g te mig a d

gees wit y pts

resh fuit jcesius uis ae made e jiced Halve a ew ages

ad get as mc as y ca u f tem (an electic

aeypeaed citus pess is a ceap ad igy

effecve s ee). dd em l ime madai tage

clemeie ad gapefit e mx t ig e cages

Smooesl yu eed is a ede ad yue gd t g l g a

ew ce ces ad a eacp f wae t te lende eadd uis f y cice Beies cees (if y ca e

eed t ste tem) mel peaces ad ectaies

kiwi pical is lke mag papaya pieapple ad pa

it anaas apples peas apics plms gapes fg

maes (yes tey ae a fi) ad f cse cits fui

le d wel ee u ckfix fus page f delci

cminais

Bags e fits ae g ea smtie s if y d '

ime t cp pee ad sice tai te sme g

seve efe dikig if y d lie e seedy/gitty is

add me wae f i's t tick ad glpy. t dw y

smtie i ne g sip i slwly and savu te favs

J cesI y w a jice g et f e cpad ad g

lse less f te gdess f te fis (vitamis m ad fe) we y ce tem yusel p e ice i

ems ad sip gu te mig.

Boled juces and smootesese pvide e eas amu f gdess as ey av

ee pcessed t alw tem a few days sel f life. Bt

ae pleny ut ee at ave ee sympaeticaly pd

t e as fes as pssile ce is fte a gd gide

me expesive tey ae te me gdness ey eta

ecase ey ae ess pcessed t tei sel life is s


72/132


4 Have a

lae-o gsackelec rm e sacks pae , cse e

te fllwi ad sick t te suesed week diet:

mal p ac f aw usaed us ( dred uit)

- ld cked cicke le r reas s remved) a

cupe maes ad a adul f aw usaled us

- uple acakes spead wit tied mased samad pped wt cucume s ces

- aw ay veetaes wi a smal p f um us- aw ay veetaes wi a smal p f uacame

- w f mxed ives wi fea ceese cues r lives

stufed wit acvies r almds

eeea salad fm e del seci ms

supemarets (r make yu w)

5 ave a od r k f youeed oeIf yu usualy ave cffee r tea i te mi yu may

e strul i y late mri . w is te ime t ave

yur cuppa. se d uality lack cee frm rud

eas r lack ree redus r eral/fruit ea ri

efre r after yur lae mr sack ad d't add

milk suar

Have a sya m lk latte wi suar ccasially if e eed

fr a mlky drik is tese.


73/132

Ge soupyIs fli it's ast i's utitius ad it's widey availae.

Have a wl u f sup aud ucte evey day

ca as ave sup as yu atei idate

sac i e evei if te is e eey

I y pt f sup yu eve eal esue tat

a veetale ea puty fis cai w s

caydaes (suc as ice aley eas eils dle

etc). ls expeie wit cilled sups i weate.

\


74/132


Hme- ade ssIf yu ca fid e ime ese ae e ealties pi as

yu kw exacty wa's gig t em ad yu ca useas ew as may igediets as yu wis xpeimet

wit te sups i te ecipe secti (ad ememe t

eave ut e stacy caydates if yu ae ejyig

a wl afte pm)

Ready-ade ssee ae s may vaieies availa e tat yu cul d

ave tee diffeet sups a day seve days a week

a east a mt ad eve ave te same e twice

Hweve e e ae a geat may a ae g i fat sa

suga ( all ee) s laeleadg is val Head f te

vegetaley meaty isy eay es ad dy sweve eceamy es (ad as efe avid e es wi sacy

caydaes afte pm). e paiculaly vigia aut

packe ad ied sups e lael lk a te pe

g clum ae ta e pe sevig clm ad

fllw ese guideies:

po he sugar wee says aydaes: wc

sgas g s g g s lw im f a maximum f g

po he sauraed fa wee it says as f wic

saates g s g g s w im a maxmum f g

po he sa wee it says alt sat euivale g i sg g s lw im f a maxmum f g

po he sodium wee i says dum . g is g

g is lw m f a maximum f .g.

Ser-qck ss spful mis paste a sace f mis sup

disslved i i i g wae is ly wamg a d tasy ts vey uiis ad ca eep uge pa gs a ay. ame

ges a mug f Maigd wi ss Vegetale uill . eep

a t ady ad pt f e lwsalt vesi. Yu ca als

cmie e w.

ee ae sces f uick sups ad cuppa sups

te seves u may f tem ae scaily salidde.gai ceck te lae. Hweve f yu ae lwg

te ecmmeded eaig pla ad flavug y fd

wit es ad spces isead salt yu salt itae

sd educe dasically s yu sup cce eed

e e eemy Jus keep a eye it ad flw e sa

ad sdum guide es

av a all saladee ae ls suggess f salads (ad dessigs

te ecipe seci. If yu pt ug/eadymade sa

i e little pac f salad dessig ad eplace wit a

f live ut seed il ad a si f lem/lime juice


75/132


7 Have a otdk if youeed oellw te midmi ecmmedatis efe af

yu midafte sack ut avid uit teas

8 Have am d -aeoosackelec fm te sacks pae cse e f

te flwi t sick te week de

- ma pack f mxed aw usaed us ad seeds

ded fui)

- u pe f w yvita wit cpped iled e mixe

wt atua live yut ad cpped es

aw ay veetaes wit a sma pt ctae cee

- aw ay veetaes wit a sma pt sasa- cd led e ad a cupe f slices ced am

cuple f sicks f ceey iled wi u utte (am

casew aeu macadama peaut)

- ai a f te es witu died ut)

uy meac es weeve pssile e es

a lay tem ae fed a die c i seeds w c

pvide te essetal mea fats ta elp pme at u lus ey aste ea


76/132


g , Have a l gt

meal aroundd e t meis s e t ime f e day t say n stacy caydaes

e cminatin a decent pin f d ual ity ptein

se essenial fats and plenty veeales pvides a illin

eal tat ives y d y eveytin it needs est epai

and un fat all nt

Yu w l ind li eal suestns in te week die and

als n t e ecipe sectin

If yu ae y ale t ft yu alf u f execise i nt te

ealy evenin and usually ave yu mea afewads yu can

add a cupul f wn ice aley cuscus eans enils

aked swee pa

Have at least tee diffeent seamed illed stfed

ased veeaes (n t sacy ptaes veetales

cn) and/ a lae mixed salad p yu veeales

salad wi ased mixed nuts seeds ixed eanspus

and dzze wi nut seed i (avcad sesae sunflwe

pupkin wanut linseed emp etc) and a sueee f len/

ime juice ideas see uckfx salads (f pae ) and

uckix veeaes (pae ) n te ecipe secin

1 Have aedtie sacnly d tis yu ae eally uny yu fnd y can

e t sleep i yu eulay wake up in te ealy u

and cant de aain e fllwin d c nai

ae ic in t e amin acid yptpan wic encuae

te pduci f te sleepy ceica setni pu s

yu ld sua is a ve te place it can elp t et

te alance it veni Have yu snack a least

minutes ee yu t ed Yu wil paly fnd

ate a ew days n e die yu wll e sleepn ete

and it wnt e euied

cuple f in acakes w nu seed utte and

cuple f slices cld ukey eas

- mu f Geen and lack's dak ccae adewit sya ilk

smal u f naua cae ceese wit a andul f

ixed seeds

- ne e li y scamle d n an atcake

- smal can f naua live y t wit a swl f

- w tee suaes dak ccate (% cca sin mu) and a ew savins f aesan ceese

smal p ae f pde made wi wae and tpped a spnul f anuka ney


77/132

Is 8tS to foLLol

_ 0.

Ev.-

S P L E S T E PS E E K CT I O N P L N

-

Your

2week

p a starts hereIA

Wile sops ices a smooies eature

aily i tis pla it is ot a liqui iet .

Yo may ws o sbsttte sop for yourae m rg or miaferoo sac

occasioaly a eve fo yor eveg meal

f tme is sor but o ' all o te ap o

vig o frit jce a soup ay aer ay. S

ick to te pa ta follows as closey as po

or two weeks. B ot paic if tme is aga

you a you ave' pae aea e

qickfx resce pla at te back of e book

provies sopbog a oego staeg

tat wo wreck your iet oocopy it a keep it o

a to get you out of toube

Afer wo weeks you ca cotiue e pla fo r as og

you wis especialy f you are te ype wo preers to s

faiy rigily to a regime r yo ca pay arou wi

recipe/sack suggestios (a e qicfx resce pasraeges) to sui your astes imeabe a commme

f yo keep tigs varie yo e ess i key to get bore


78/132

E E K CT O N L N S L E S T S

Remeer:- a oy ruit ut l a/oo

- ave a owl of soup a luctime.- ave a creative x of saa sufs wi you soup (see

sala suggestios o page )

- Avoi starcy caoyraes after p (o ice pasa

ea potaoes swee potatoes eas etils oot

vegeales or cor) ee caroyrate coces o page

if you exercise te eveg

- ave a east ree vegetales or a g saa wit your

eveig eal (see sala suggesios o page a

vegeale suggesios o page )

ave a eie sac oly f you are eally ugry or

sleep is a struggle

- wap mi mo g a mi afteroo sacs aou feey

or ust cocetrate o te oes you lke es (see sackso page for ful l is)

- Get ack o tack as quic y as you ca f t gs go awry

it was meey a lp

rs h g in h morng oule espresso (o mi lk o sugar).

- mues' exercise folowe y a lage glass of waer

- ki us a sower

Evry o n la morng

1 1 30/)- res ruis ju ce ruits fut sooties a resfuit uices

La orng and mi aoon o rik.

Trogo dayE p )

till or sparklig waer.


79/132

___c D E E K CT O N P L N

Day on ges fruis; fuit sooties; or fes frui juices p )

Late ogal pack of raw unsalted uts

uncht meBeef o wit pear arley p )

+ sall saad p )

Md aenooyvita and copped egg p )

vengis f l lets aisye p )

o very qick salon p )+ vegetaes/sala p an p )

(+ sarcy caoydrate you exercise n e evening)

Bedt meatcakes and rey s ces p )


80/132


81/132

D E E K CT O N P L N

Day 2on ges fuits; uice fuits; fuit smoo ties; o fes uit uices p )

Late ogatcakes wit tie salmo a cucumbe p )

uncht mepcy peppe a sweet potato soup p )

+ small saa p )

Md aenooGai ba p )

vengittata p )

o vey quic omeette p )

+ vegetables/sala p a )

(+ stacy caboyate you execise te eveig)

Bedt meottage ceese a sees p )


82/132

E E K CT O N L N D

Day 3on ges fuits; j uice fuits fuit smooties; o fes ui juices ( p )

Late ogw bby vegetbes w oumous (p )

uncht meiese tte gem cice/tofu soup (p )

+ sml sl (p )

Md aenoool bole egg m (p )

vengomto squ spic cuy (p )

o vey quic mcee (p )+ vegetbles/sl (p )

(+ scy cboye you execise i te eveg)

Bedt meoige oey (p )


83/132


Day 4on ges fuits; ice fuits; fit sooties; o fes ui ices p )

Late Mogol cooke cicen tomatoes a aw unsate nuts p )

uncht meentil sop p )

+ small saa p )

Md Aeooaw ay vegeales wi salsa p )

vengVey quic paws p )

o vey quic fis p )

+ vegetales/sala p an )

(+ sacy caoyate you execise n e evening)

Bedt meak cocolae an ceese p )


84/132

piac a waecess soup


85/132


Day 5on ges fuits; ice fuits; fit sooties; o fes ui ices p )

Late ogeeea saa p )

uncht mepinac a waecess sop p )

+ small saa p )

Md aenooaw ay vegetales wi cotage ceese p )

vengBeef st

the ultimate 2 week fat loss diet

Documents