We’re offering two plans from which you can choose. Pick the one that applies to you:
If you need more energy, want to feel healthier, sleep better, and get back ‘on form’ but don’t necessarily have any weight to lose this is for you. One month on this plan should yield such good results you may want to remain on it or use a variation of it in the future.
Eliminate any junk food that has crept in (the takeaways and convenience food, microwave meals, and other fast food). Drink enough water, and have only one cup of caffeine a day (preferably in the morning). No more fizzy drinks, and limit alcohol to three nights a week with four ‘dry’ days in-between for your liver to recover. If you can cut it out altogether for a month even better! It’s a very quick way to shed weight. Start cooking every meal at home – make it a rule that for one month at least (and thereafter five out of seven days) you will cook from scratch and eat at home. Make sure your carbs aren’t dominating your plate – build a meal around mostly green veggies and a piece of protein with some healthy fat. Has wheat or grain crept back into your diet? If so, even though you don’t need to lose weight, at least dump all the glutinous grains: they are really bad news for health and energy levels. Check that you are eating the right fats – have unhealthy seed oils crept back in? Don’t skip meals, especially breakfast, and don’t snack between meals. Eat enough at mealtimes to carry you to the next meal. Have shakes replaced proper meals? That needs to change. Make yourself a green blended drink every day from green leafy veggies (not a juice, a blended drink). Try 1–2 cups spinach/kale, add a few dandelion leaves from the garden, a small green apple, a handful of parsley, a thumb-sized piece of fresh ginger, a sprinkle of cinnamon, ½ a cucumber and 2 stalks of celery. Pop it all in a blender and drink it to start your day – half an hour before breakfast. Are you living more in LOSE IT!’s Sometimes list of what you can and can’t eat than in the Yes list? (See page 80 for more details.) Shift more of your food choices to items from the Yes list during this time.
Follow this if you want to lose weight – the other benefits will follow. You want to follow all the health-reset guidelines but it’s going to take more than this to drop the weight. These tips will help you to shift back into fat-burning mode instead of a fat-storing one:
Work out a proper meal plan using LOSE IT!’s Yes and Sometimes lists of what you can eat (see page 80 for more details), prioritising Yes items. Stick the plan on your fridge and shop accordingly – don’t buy food that will trip you up. Eat only when you’re hungry, and not more than three times a day, with no seconds and no puddings. Don’t snack. Don’t deprive yourself by trying intermittent fasting if it doesn’t work for you. Try to give yourself a five-hour window between meals. Have just a small sweet potato once a week and no white potatoes or rice. Drink enough water and drop all the fizzy drinks. Get rid of all treats and forbidden food in the pantry, in the fridge, in your desk drawer and so on. Drop the chocolate for a month. Yes – all of it. No more alcohol for one month. Just do it. No more lattes, cappuccinos or milk. Have black coffee or use coconut milk. Forget bulletproof coffees, they contain too much fat. No more dairy apart from real butter. Dairy is one of the most profoundly fat-building types of food for many people, especially women. Milk is full of lactose – a form of milk sugar. Make sure you are not eating hidden sugars – by eating only real food you’ll be fine. Hidden carbs can creep in if you get slack. Dump excess nuts and seeds for a month. Stick with very small amounts or none at all. No more nut or seed breads, cakes, or treats this month. Has fruit returned to your diet in a big way? If so, drop it for a month. Are you constipated? This is often an unrecognised cause of sluggish weight loss. Use psyllium husks, probiotics and plenty of water to keep things moving. Don’t overeat fat. Eat healthy fats but don’t go looking for more. You want your body to burn the fat it has in storage.
Both plans are for ONE month, during which time you will need to keep a strict food diary together with a ‘How am I doing?’ section. Monitor your food intake, sleep, weight, mood, and any other areas you are looking to improve. If you feel really good and want to continue a plan past the one month mark then carry right on. From your daily journal you will see a pattern emerge, which will help you assess your progress.