*
So, I have been passionate about nutrition since I was a kid and plan one day to kick off some nutrition based business project. I just find very interesting the way nutrition plays such a big role in the way we feel about ourselves and how our bodies respond so quickly and precisely to what we feed them.
I spent years reading on the subject, experimenting with different things and although I haven't got a real qualification in the field, I have a quite a lot of knowledge that I have used to put together a new way to get fitter and slimmer without going on a diet. Diets don't work, what works is finding what is right for us individually and finding a balanced place where we feel happy and healthy.
With this in mind I developed a very different nutrition approach that I am testing at the moment on friends and family with great results.
The 7 days plan below is not part of my longer term method (which is much more tailor made and less 'one size fits all'), but it should leave you feeling much better at the end of it. It is ideal if you want to pick up your health routine again, or simply want to feel less bloated without going on a fad diet that doesn't work.
It lasts only 7 days, and that's all you need to commit to.
If you decide to try it out comment on this page how it went for you.
This debloater doesn't require any exercise - obviously if you feel like exercising go ahead and do it, but this particular debloater doesn't require it over the 7 days it spans across. The only thing that is required is that this plan should not be started on a Monday. Pick up whatever other day of the week works for you, but absolutely not Monday.
There are a few reasons for this. The most important are that (a) Monday is a depressing day in the best of cases and starting a nutritional plan on top of it is not a good idea (b) it takes about three days for the body to start showing signs of positive reaction to a health plan. If you start this plan on a Wednesday, say, by the time Monday (the most depressing day remember?) comes you will feel already much better and you will start the week much more motivated (and hence you are more likely to keep going).
So, if you like the sound of it just go ahead and try it out. Please do comment on this page with your experience - whether this is positive or not.
To make things even easier you can interchange all the meals that have the same colour.
If, at the end of this trial, you are interested in taking part in my longer term nutritional method get in touch - I am doing it for free for now.
Good Luck!
***
Day 1:
The only thing you need to do on day one is to buy yourself a 1.5L bottle of water and sip away. Drink at least 3L of water each day of the debloater. As for food, I leave you to eat what you want on day 1. You can also use day 1 to buy the ingredients for the other days.
***
Day 2:
Don't forget your water!
Breakfast: scrambled egg and spinach on wholemeal toast. Tea or coffee (no sugar).
method: Scramble one egg with 1/4 of a mug of cold water (from the fridge), salt & pepper. Cook in the microwave in 30 seconds intervals, stirring at the end of each interval until cooked. Spread on top of one piece of wholemeal toast with a big handful of fresh spinach.
Mid Morning: one apple or peach, a skinny coffee (e.g. small skinny latte) with no sugar.
Lunch: make a salad with iceberg salad or spinach (as much as you like), 1 tin of tuna (in water), cucumber (as much as you like), 1 carrot. Condition in a vinaigrette made of a big dash of balsamic vinegar and 1 tea spoon of mustard.
Mid Afternoon: a handful of almonds.
On the Way Home: celery sticks.
Dinner: fish fillet on mash. Herbal tea throughout the evening,
method:
The mash - boil 5 carrots, half red onion and 3 cloves of garlic for 30 minutes or until soft. Mash with 2 spoons of semi skimmed milk, salt, pepper and some of the spices you like.
The fish - place a medium sized fillet of white fish in the middle of a frying pan. Season with salt, pepper and herbs. Put enough water in the frying pan to just cover the fish. Add half vegetable stock cube. Bring to the boil for about 8 minutes or until the fish is cooked an tender. Place the fish on a plate on top of the mash, sprinkle with a teaspoon of extra virgin olive oil.
***
Day 3:
Don't forget your water!
Breakfast: 50 grams of smoked salmon and 1 poached or soft boiled egg on a bed of spinach. Tea or Coffee (no sugar)
Mid Morning: one pot of low fat probiotic yogurt (make sure that calories don't exceed the 100 mark), a skinny coffee with no sugar.
Lunch: spicy broccoli chicken.
method: microwave the florettes of a big broccoli head for 3.5 minutes. Cover a mid sized chicken breast in herbs, salt and pepper and then roast in the grill or microwave till cooked. Cut the chicken into strips, add it to the broccoli and toss the whole thing in mustard, lemon juice and a few drops of tobasco.
Mid Afternoon: an apple or a peach, a skinny coffee or tea with no sugar.
On the Way Home: 3 carrots.
Dinner: minestrone, herbal tea throughout the evening.
method: slice half a red onion, three cloves of garlic and 1 chilly pepper. Gently fry these in 2 table spoons of extra virgin olive oil until the onions start caramelizing (approx 5 minutes). Add 250 grams of chopped frozen mixed vegetables, 1 vegetable stock cube (or equivalent liquid version), fresh basil (as much as you like), 1 teaspoon of ketchup, and stir continuously for 5 minutes. Cover the whole thing with boiling water and add two grossly chopped tomatoes. Bring it to the boil and simmer for at least 30 minutes, stirring often and adding salt and basil to taste. The minestrone is ready when the tomatoes has completely dissolved and it forms a think crust on top of the soup. The minestrone is also very good cold/re-heated, so feel free to make it in advance.
***
Day 4:
Don't forget your water!
Breakfast: wheat free cereals or porridge (half a mug worth), with 5 chopped strawberries, a handful of blueberries, a chopped peach, a spoon of low fat yogurt, a teaspoon of honey and skimmed milk. Tea or coffee (no sugar)
If you cannot find the fruit easily, just use two apples instead.
Mid Morning: a handful of almonds
Lunch: make a salad with iceberg salad or spinach (as much as you like), 1 soft boiled egg, cucumber (as much as you like), 1 carrot. Condition in a vinaigrette made of a big dash of balsamic vinegar and 1 tea spoon of mustard.
Mid Afternoon: 2 rice cakes. Skinny coffee or tea with no sugar.
On the Way Home: 3 carrots or a slice of watermelon.
Dinner: Tofu curry. Herbal tea throughout the evening.
method: slice one red onion, five cloves of garlic, 1 carrot, and 1 chilly pepper. Gently fry these in 2 table spoons of extra virgin olive oil until the onions start caramelizing (approx 5 minutes). Add 350 grams of chopped tofu (if you don't like tofu use a mid sized chicken breast) and stir at medium heat continuously with a big teaspoon of curry powder for 5 minutes. Add a tin of canned tomatoes (diced), another big teaspoon of curry powder, a mug of boiling water, a pinch of salt and a handful of coriander. Mix it all up, bring it back to boil and let is simmer for 30 minutes, stirring regularly. When it's about three minutes from being done add a big spoon of plain low fat Greek yogurt and stir it in.
Whilst the curry is cooking, put 1/3 of a mug of brown rice in a pot. Add one mug of cold water and a pinch of salt. Put it on the stove and leave it until all water has evaporated. As brown rice takes ages to cook, you might have to add a bit more of water towards the end (just taste it and judge for yourselves). Serve the curry on a bed of brown rice.
slice half a red onion, three cloves of garlic and 1 chilly pepper. Gently fry these in 2 table spoons of extra virgin olive oil until the onions start caramelizing (approx 5 minutes).
***
Day 5:
Don't forget your water!
Breakfast: scrambled egg and spinach on wholemeal toast. Tea or coffee (no sugar).
method: Scramble one egg with 1/4 of a mug of cold water (from the fridge), salt & pepper. Cook in the microwave in 30 seconds intervals, stirring at the end of each interval until cooked. Spread on top of one piece of wholemeal toast and a big handful of fresh spinach.
Mid Morning: skinny coffee or tea, one rice cake with a teaspoon of low fat cottage cheese.
Lunch: make a salad with iceberg salad or spinach (as much as you like), 1 tin of tuna (in water), cucumber (as much as you like), 1 carrot. Condition in a vinaigrette made of a big dash of balsamic vinegar and 1 tea spoon of mustard.
Mid Afternoon: Skinny coffee or tea with no sugar, 1 apple.
On the Way Home: celery sticks or a slice of watermelon .
Dinner: Green soup. Herbal tea throughout the evening.
method: Boil 1 red onion, 3 cloves of garlic, 1 chilly pepper, the florettes of a broccoli head, a handful of frozen peas, a large celery stick, a quarter of a coliflower head in water with 2 vegetable stock cubes for 30 minutes. Drain the broth (keeping it) and liquidize the vegetables with a mug of the broth. Add salt and spices to taste. Drink both the broth and eat the soup.
***
Day 6:
Don't forget your water!
Breakfast: .2 hard boiled eggs and a slice of watermelon. Skinny coffee or tea with no sugar.
Mid Morning: skinny coffee or tea, 3 carrots.
Lunch: 6 pieces of salmon and avocado sushi (or equivalent low fat variety). If sushi is not for you then prepare yourself a salad with iceberg salad or spinach (as much as you like), 1 tin of tuna (in water), cucumber (as much as you like), 1 carrot. Condition in a vinaigrette made of a big dash of balsamic vinegar and 1 tea spoon of mustard.
Mid Afternoon: Skinny coffee or tea with no sugar, 1 apple.
On the Way Home: celery sticks.
Dinner: Steak sandwich. Herbal tea throughout the evening.
method: Cut a capsicum into a half, pierce it in several places and grill on the grill until well cooked. No need to add any oil. At the same time put on the grill a tomato cut into half and sprinkled with balsamic vinegar. Cook until the tomato is well cooked and squashy. Season and grill one steak (150 grams) to taste (I like it medium/rare). Take two pieces of wholemeal toasts and grill them on the same grill that you used for the vegetables so that it will soak all the juices. When the toast is done, squash the tomato on top of it, then layer the capsicum, the steak, some pickles and mustard. Add pepper and salt to taste.
***
Day 7:
Don't forget your water!
If you cannot find the fruit easily, just use two apples instead.
Mid Morning: a handful of almonds
Lunch: make a salad with iceberg salad or spinach (as much as you like), 1 soft boiled egg, cucumber (as much as you like), 1 carrot. Condition in a vinaigrette made of a big dash of balsamic vinegar and 1 tea spoon of mustard.
Mid Afternoon: 2 rice cakes. Skinny coffee or tea with no sugar.
On the Way Home: 3 carrots or a slice of watermelon.
Dinner: A grilled chicken breast with green salad on the side (dressed with 1 teaspoon of olive oil, lemon juice, balsamic vinegar, salt and pepper to taste). Herbal tea throughout the evening.
No comments:
Post a Comment