Lose 5lbs & get a flat tummy in 5 days with Jason Vale's juicing plan

Always liked the idea of a juicing plan but don't know where to start? Well we sat down with expert Jason Vale who told us all about the science behind the plan.

Jason also shared his 5 day plan, along with recipes, so if you are looking to cleanse your body and give yourself an extra shot of energy then look no further.

We asked Jason Vale, 'Master Cleanser', why juicing works...

Why is juicing so popular?
Because it works! Not just for healthy rapid weight loss, but for every aspect of health. We are not talking about chemical shakes here, but the beautiful nutrient filled liquid found within the fibres of all fruits and vegetables. It is only the juice contained with the fibres that feeds you, fibre cannot penetrate through the intestinal wall, so you get 100% of the nutrition direct into your cells.



What are the main health benefits apart from weight loss of juicing? 
Fresh vegetable and fruit juices are good for your hair, skin, nails, eyes, energy levels and every aspect of your well-being. Natural Juice Therapy is becoming more and more recognised as a great alternative to drug based therapy for many common aliments and health conditions. I have received emails claiming benefits to many different conditions, especially insomnia, lethargy, stress, depression, skin, arthritis, IBS and asthma.

Some critics say juicing is just a quick fix to lose weight fast which means you'll put it straight back on, and also that it leaves them feeling hungry. How do you respond to that?
I have received tens of thousands of testimonials from people who have not simply lost huge amounts of weight in short amounts of time, but who have gone on to hit their target weights and keep the weight off. The key is the right 'coaching' along with the right juice programme.



Shopping list
You can find everything you need at the supermarket apart from the Super Greens/Ultimate Super Food and Hunger SOS natural energy bars, available from www.juicemaster.com.

25 apples - preferably Golden Delicious
6 pears - preferably Conference
2 medium pineapple
18 medium carrots - preferably organic
3 cucumbers
2 medium courgettes
1 bunch celery
3 large bags spinach
1 small bag kale
4 bulbs raw beetroot
1 fennel
1 green bell pepper
1 packet sugar snap peas or beans
1 broccoli
2 medium parsnips
3 ripe medium avocadoes
14cm ginger
1 lemon – wax free if possible
7 limes – wax free if possible x 7
4 oranges
1 banana
1 punnet blackberries
Mixed berries i.e. blueberries, raspberries, strawberries, blackberries - if fresh x 1 small punnet of each or if frozen x 1 small bag
150g natural yoghurt – Bio-live if possible x 150g
Mixed seeds i.e. sunflower, pumpkin, sesame & linseed x 1 small bag
1 large pot of mint
1 large pot of basil

Natural Teas
The only thing you will be drinking other than the juices and smoothies during the five days will be water and natural teas. You may wish to buy some bottled mineral water (still or naturally sparkling) and treat yourself to some beautiful teas, such as ’Pukka” or “Tea Pigs” or of course classic “Twinnings”. I suggest any mint variety and chamomile, but the choice clearly is yours. Another great option is to buy some extra fresh mint and add a couple of stems to a cup and pour some nearly boiling water. Freshly sliced lemon and ginger with near boiling water is also a fantastic option. There is also the option to add a spoonful of honey (preferably Manuka) to your tea, so the following list is optional and flexible:

Optional extras:
Herbal tea x 1 or 2 boxes
Honey – preferably Manuka x 1 pot
Mint x 1 pot
Ginger x 1 small claw
Lemon x 3
Mineral water – still or sparkling x 5 bottles
Super Greens* x 1 bottle

Hunger SOS
During the five days, depending on what you are doing and how you find the plan, you may feel the need for something extra. Each day you are allowed ONE of the following, so adjust your shopping list accordingly:

Avocado
Banana
Juice Master’s ‘Juice-in-a-Bar’*
Juice Master’s ‘Simply Nude Bar’*

THE PLAN

For this pla you will need:
    •    To look at the shopping list (and buy all your fruit and veg in one go
    •    Buy or borrow a good quality blender. Jason recommends the Philips range, particularly the HR1861 Alu juicer, but you can pick up one for as cheap as £18.69 from Argos
    •    Make and drink four juices a day plus an SOS hunger bar if you need it (available at juicemaster.com). If you can't get hold of a hunger bar, you can snack on half an avocado or sugar snap peas
    •    Drink lots of water and herbal tea with Manuka honey if you have a sweet tooth
Jason also recommends exercise throughout the plan to boost your metabolism and weight loss. Aim for an hour a day of anything that makes you sweaty!


(Day 1)
Turbo…with a kick!

This recipe is a twist on my now infamous ‘Turbo Charge Smoothie’ It’s odd to think that a smoothie can be famous, but due to the success of my, ‘Turbo Charge Your Life In 14 Days’ book as well as making this recipe with Katie Price (aka Jordan) for a ‘fitness and health’ DVD, it has.

The ‘Turbo’ smoothie was the first time anyone had created a recipe combining freshly extracted juice with avocado. This is now the bedrock for all my plans as it turns a nutritious drink into a meal, it just works and if you have never drunk an avocado before you are about to be enlightened…and hopefully converted!

Juicy Ingredients
Golden Delicious Apples x 2
Pineapple x ¼ medium (depending on your juicer, with or without the skin)
Spinach x 1 handful
Lime x ½ (wax free and peeled)
Celery x ½ stick
Cucumber 3 cm chunk
Ginger x 1 cm chunk
Avocado x ¼ medium
Ice Cubes x 1 small handful

How to create this creamy Juice Master piece
Juice all the ingredients except the avocado and ice. Pour the juice into a blender along with the avocado flesh and ice and blend until smooth.

What’s the kick?
Unlike the traditional ‘Turbo’ recipe, I have added a nice chunk of ginger. As the name suggests this gives it a real kick (if you want an even bigger kick feel free to add even more ginger). This smoothie is rich in chlorophyll: the lifeblood of the green plant. It helps to oxygenate the blood whilst alkalizing the body.

(Day 1)
The Natural Energiser

Creamy, sweet and mellow pineapple juice is the perfect balance to the mineral rich juice from the cucumber, spinach, sugar snap peas and courgette. This juice is then taken to the next level by adding a hint of fennel and a dash of zesty lime.

Not only is this juice creamy and delicious, but unlike the array of artificial energizer drinks (that ultimately rob your body of nutrients, cause stress to your vital organs and send you on a roller coaster of refined sugar energy highs and lows) this juice will energize you the natural way – say "high" to nature!

Juicy Stuff Needed For This Natural Energy Boost
Pineapple x 1/4 (medium with or without the skin, depending on your juicer)
Spinach x 1 large handful
Cucumber x ¼ medium
Courgette x ½ medium
Fennel x 1 cm slice/chunk
Sugar snap peas (or beans) x 15
Lime x 1/2 (with the skin on)
Ice Cubes x 1 small handful

Couldn’t be easier
Simply Juice all the ingredients and pour over ice.

(Day 2)
Veg Power Smoothie

Deep, green, chlorophyll rich spinach, kale and broccoli, mixed with the cool tones of cucumber, celery, apple and lemon juice, all blended together with soft, creamy avocado. This super green smoothie is surprisingly light,
refreshing and yet at the same time beautifully filling.
Just what you need on day two!



What do we need to get powered up?
Apples x 2 (Golden Delicious ideally or any will do)
Spinach x 1 large handful
Kale x 1 large handful
Lemon x 1/2 (wax free with the skin on)
Celery x ½ stick
Cucumber ¼ medium
Broccoli Stem x 2 cm chunk
Avocado x 1/2 medium
Ice Cubes x 1 small handful

How to produce the power
Juice all the ingredients except the avocado and ice. Pour the juice into a blender along with the avocado flesh and ice and blend until smooth.

Why is this so powerful?
This is a superb smoothie to start and finish your day with as it contains nature’s numero uno super food – avocado. This rich and creamy fruit contains essential fats, which not only keep you satiated, but also help to prevent cardiovascular disease. When it comes to veggie power, green is where it’s at, combining Kale, Spinach, and Broccoli, makes this powerhouse of pure green nutrition.

(Day 2)
Ruby Tuesday

My tribute to the truly incredible ‘Rolling Stones’
I was lucky enough to see them at a small gig at the Brixton Academy and mind-blowing are the only words I can use.  In case you don’t know “Ruby Tuesday” was released in January 1967. Now, on with the juice!

Rich, nutritious beetroot and carrot juice combined with sweet creamy pineapple juice, a mellow hint of basil and a cheeky kick of ginger. It may come as no surprise that this juice comes on day 2, which for most starting on a Monday, will indeed be a Ruby Tuesday.

The Juicy Ingredients
Pineapple x 1/4 medium (with or without the skin, depending on your juicer)
Carrots x 2 medium
RAW Beetroot x 1 small bulb
Fresh Ginger Root x ½ cm chunk
Fresh Basil x 4 sprigs with leaves 
Ice Cubes x 1 small handful
No Brown Sugar (sorry just a little ref to a Stones track)

How To Create
Juice all the ingredients but make sure you sandwich the basil and ginger in between the other ingredients to ensure maximum juice extraction.

Why Say Hello and Not Goodbye To This Ruby Tuesday?
Beetroot is currently one of the most talked about vegetables in terms of its nutritional benefits and there are have been several studies conducted globally about the effects of drinking beetroot juice. The conclusion of all these studies is that the high level of nitrates found in beetroot keep the blood vessels dilated, meaning that high blood pressure is reduced and stamina in both the elderly and also athletes is improved due to the increased oxygen uptake capability. This juice is also loaded with vitamin B, C, beta-carotene, as well as calcium, magnesium, iron, sodium, potassium and magnesium.    (Day 3)
Berry Banana Crunch

Sweet scrumptious mixed berries blended with freshly extracted apple juice, natural yogurt, creamy banana then naturally fortified with a generous sprinkling of mixed seeds, all loaded with essential fatty acids.
It’s creamy, fruity, nutritious and very filling!



What To Mix
Golden Delicious Apples x 2
Blueberries, Blackberries, Raspberries, Strawberries x 2 handfuls in total (fresh or frozen*)
Natural Yogurt x 2 tablespoons (use soya if vegan, or leave out altogether if you prefer and use a whole banana instead)
Banana x ½ fair-trade
Mixed Seeds x 1 tablespoon (these usually come in a mixed bag containing sunflower, pumpkin, sesame and linseed, but any variation on this will be fine)
Ice Cubes x 1 handful

•    Feel free to buy a bag of frozen mixed berries even if they contain slightly different berries. Alternatively, if a certain berry is in season and you want to use just one type, again feel free. Personally I love this recipe with just two handfuls of fresh blackberries when they are in season.

How To Make
Juice the apples and pour into the blender. Add all the berries, natural yogurt, banana, seeds and ice and blend for a just a few seconds. Top Tip: if you use frozen berries there is no need to add extra ice to the blender.
NB: If you don’t like bits in your juice or a little crunch, leave out the seeds.

Why Mix It Up?
Mixed seeds are an incredible source of iron, polyunsaturated fats, thiamine, phosphorous, selenium, copper, magnesium, folate, niacin, vitamin E and the list goes on. They contain a vast array of vital nutrients, which is not surprising as the seed is the foundation for building the entire plant. Mixed seeds are an excellent supplement to your diet as they are a nutrition powerhouse and unlike most fruits and vegetables, they also contain omega 3 and 6 EFA’s (Essential Fatty Acids)

(Day 3)
The Green Refresher
Fresh apple and succulent thick pear juice combined with cool, cleansing cucumber juice, mineral abundant spinach juice, super healthy broccoli juice and a little cheeky twist of lime – Nutritious yet delicious!

What’s In It?
Apple x 1
Pear x 1 (Conference pears are best)
Cucumber x ¼ medium
Spinach x 2 large handfuls
Broccoli x 2 cm chunk of stem
Lime x 1 (peeled, but keep the white pith on)
Ice Cubes x 1 small handful

How To Get Refreshed?
Juice everything but try and sandwich the lime, broccoli and spinach in between the apple, pear and cucumber to ensure maximum juice extraction. Pour over ice and enjoy.

Why Broccoli Juice?
Broccoli is renowned as a true ‘super food’ and one of the reasons for this is due to its incredible vitamin C, K and A content. The broccoli alone found in this juice will supply you with over 100% of your RDA of vitamin C and K as well as over 25% of your RDA of vitamin A.

(Day 4)
Nature’s Super Blend

Delicate, ripe, creamy avocado combined with the refreshing juice of mineral rich vegetables, the delicious soft flavours of fresh velvety apple juice and then infused with a generous kick of zesty lime.

The Ultimate Ingredients
Apples x 2  (Golden delicious or any of your choice)
Spinach x 1 large handful
Courgette (Zucchini) x ¼ of medium
Lime x 1 (wax free and peeled)
Organic carrots x 2 medium
Cucumber ¼ medium
Broccoli Stem x 2 cm chunk
Celery x ½ stalk
Green Bell Pepper x ¼
Avocado x1/2 medium
Ice Cubes x 1 small handful

How to make this Natural smoothie
Juice all the ingredients except the avocado and ice. Pour the juice into a blender along with the avocado flesh and ice and blend until smooth.

Why it’s one of Nature’s finest
Contains vitamins A, most of the B vitamins including folic acid, vitamin C, vitamin E, vitamin K, potassium, sodium, zinc, phosphorus, magnesium, calcium, manganese and the list continues. This smoothie is good for every part of your body from your eyes, to your heart, your liver and right through to your skin.

(Day 4)
Minty Sunshine

Take the juiciest oranges you can find and combine them with dense, rich, dark carrots and a large handful of refreshing gorgeous mint - then finish off with a dash of freshly extracted ginger for a truly divine taste indulgence.
This is such a welcome juice on day 4; it is one of the tastiest of the week and helps to make sure you complete the 5 days! 

The Lovelies Needed For This Taste Explosion
Juicy Oranges x 2 (peeled but with the white pith on)
Dark Carrots x 3 medium
Fresh Ginger Root x ½ cm chunk
Fresh Mint x 4 sprigs
Ice Cubes x 1 small handful

How To Create The Magic
Peel the oranges, remembering to leave the white pith on - as this is where the majority of the nutrients are to be found. Juice the oranges, carrots, ginger and gorgeous mint - pour the juice over ice. Blend for 30 seconds, pour and enjoy.

(Day 5)
Pear 'n' Parsnip

If you think this recipe won't 'float your boat' or that it sounds a little weird, then please have faith and prepare to be surprised. This is a really special and unique juice that will give you a new found respect for the so often overlooked parsnip. If you think they are just good for roasting or mashing then think again as parsnips are an excellent addition to any juice.

Juicy Ingredients
Apple x 1 (preferably Golden Delicious)
Pears x 2 (conference pears make a lovely juice, but any will do)
Parsnip x 1 medium
Lime x 1/2 (peeled, but keep the white pith on)
Fresh Mint x 4 sprigs with leaves 
Ice Cubes x small handful

How to make this medley?
Juice the ingredients by placing the lime and mint in between the pears and parsnip to ensure maximum juice extraction. Pour over ice and enjoy.



(Day 5)
Sweet Beet Smoothie
Deep, dark yet surprisingly sweet beetroot juice blended with creamy soft apple juice, delicate amber carrot juice and then infused with decadent, luscious blackberries. This combination is simply divine and you wont believe that a juice with beetroot can taste so sublime.

Sweet Juicy ingredients
Apple x 1 (preferably Golden Delicious, but any will do) 
Carrots x 2 medium
Raw beetroot x 1 medium bulb
Blackberries x 1 large handful (or you can use other dark berries fresh or frozen)
Ice Cubes x 1 small handful

How to sweeten up your beets
Juice the apple, carrots and beetroot and pour the juice into a blender along with the berries and ice. Blend for a few seconds and pour into a beautiful glass.

Why Sweet Beet?
Blackberries are notable for their high levels of dietary fiber, due to the way they are composed as an "aggregate fruit" composed of many individual drupelets. These individual drupelets contribute extra skin, seeds and pectin, making them among the highest fiber content plants known.

(Everyday!)
Ginger Shot
The Healthy Espresso!

There are certain things you have to experience rather than read about, and the Ginger Shot is one of those things. This is a little shot with a very big impact. I call it; ‘the healthy espresso’ and it will certainly give you a very sharp wake up call first thing in the morning. I recommend downing this baby in one (like people do with a shot of tequila) before your first smoothie and enjoy the rush as your senses are assaulted by a completely natural high

Juicy Ingredients
Apple x 1/2  (Golden Delicious ideally, but any will do)
Ginger x 2 cm chunk (be generous!)

Make it in a shot!
Simply juice the apple and ginger by cutting the apple in half and effectively sandwich the ginger between the apple pieces (this guarantees a maximum amount of juice from the ginger) Down this in one and say good morning to your senses!

The Little Shot With A Massive Impact!
Regardless of whether I am on a particular juice plan or not, I make sure that the first nutrition to hit my system everyday is a Ginger Shot. Not only was this super shot responsible for curing my severe hay fever, but it’s also a natural antibiotic; a wonderful decongestant; natural anti-inflammatory; great for travel sickness; it inhibits the formation of blood clots and helps to lower cholesterol. Ginger is also loaded with minerals, including – copper, potassium, sodium, iron, calcium, zinc, phosphorus and magnesium. Ginger juice is simply one of the finest health tonics on earth.

http://www.closeronline.co.uk/Dietsandhealth/DietsExercise/flat-tummy-lose-5lbs-5-days-with-juicing-diet-cleanse-recipes.aspx

 

 

 

 

 

 

 

 

 

 

Lazy Summer Diet Tips

Summer has arrived and it's time for you to put on that beach wear and show others your body figure! But...are you prepared to do so? Or is it still 'under construction'? It's time to get acquainted with lazy summer diet tips!
Many people fear going to the beach, not because they are scared of water or sharks, but because they are scared of the stares that others will give them once they change into their beach wear. It certainly ruins your summer holidays and you will probably be inclined to spend them just trying to get rid of the unwanted fats that make your figure so belched.
Here are some tips that people have used to avoid the summer nightmare and turn it into a period of paradise:
1) Have some sour stuff beside you while you're eating your meals. The heat from the summer atmosphere is good enough to kill a lot of appetite in people, which results in them going on a binge somewhere after their meal (which they did not eat happily). Lemon or lime juice is the best to go with your meals, otherwise sour plums will work just fine. The sourness helps to stimulate your taste buds, giving you a better appetite to digest your meal.
2) Exercise and play more outdoor games than usual. With the summer heat, the body's metabolic rate is higher than other periods, so make full use of this increased metabolism to shed some weight and fats! In fact, you should be doing this regularly throughout the year and not just seasonal.
3) Pop some mint chewing gum whenever you think you feel hungry. This will help reduce your hunger, and you will find yourself eating less once mealtime comes. Also, with the heat from the atmosphere, it's good to keep the tongue moist through chewing something so that the saliva comes constantly.
4) Substitute all your drinks with plain water. With the summer heat blazing throughout the day, you are always finding yourself needing a drink to quench the thirst and keep your body hydrated. Bring a water bottle with you so that you can drink water anytime, anywhere. The replacement of carbonated sugar drinks with water will definitely keep you healthier without a bloated tummy.

It takes time to get a good figure, so start early and do not delay it until summer arrives. If it is summer already, it's also a good time to get started with your lazy summer diet! Already, thousands of people have started taking action and doing something about their figure for an enjoyable summer, so come and join us now in our lazy summer diet!

Article Source: http://EzineArticles.com/1450293Article Source: http://EzineArticles.com/?expert=Kenneth_Cheng

Celebrity diet tricks that work (and two that you should avoid)

When you see photos of Cameron Diaz's slim silhouette or Jessica Alba's flat post-pregnancy tummy, you probably wonder just how Hollywood stars stay so lean or snap back into shape so quickly. While many swear their svelte bods come from eating right and exercising round the clock, the truth is that some celebs may go to strange and interesting lengths to get or stay pin thin. Here, the skinny on exactly what the big names do to get red-carpet ready -- from the healthy strategies you'll want to steal to the just plain wacky ideas you'll want to avoid.

Some nutritionists have clients load up on watery veggies, like celery, but avoid gas-prducing ones like broccoli.

1. They eat breakfast
Celebrity trainer Gunnar Peterson (whose clients include Jennifer Lopez, Leah Remini, and Penelope Cruz) recommends popping something into your mouth within 30 minutes of waking. "You want to send your body a sign that you're not starving so it starts burning fat," Peterson says. His suggestion: a cup of oatmeal with some sliced fruit and several scrambled egg whites. The oatmeal and fruit pack a huge punch of filling fiber, and the egg whites are rich in protein, which is satiating.
Verdict: Try it.
Research shows breakfast eaters are more successful at long-term weight loss than those who skip this meal. "It jump-starts your metabolism and prevents you from getting so ravenous you overeat later in the day," says Bonnie Taub-Dix, R.D., a New York City-based spokeswoman for the American Dietetic Association.

2. They cut out white foods
Trainer Teddy Bass, whose celebrity clients include Cameron Diaz, suggests ditching any carb that is white -- bread, pasta, cookies, rice -- when a star is trying to lose weight for a movie or a big event. "These foods are high in sugar, which means your body burns off the sugar first rather than the stored fat," he says. So is Diaz entirely carbophobic? No -- she gets them instead in the form of fruits and veggies.
Verdict: Try it.
It's true that white, processed carbs are high in calories and sugar, so limiting them is a healthy strategy. But don't just sub in a boatload of nonwhite foods. "I see clients who shun these foods but end up eating just as many calories by having a field day with whole-wheat products," Taub-Dix says. "Even if it's a cake made with whole-wheat flour, it's still loaded with calories."

3. They're picky about veggies
A few days before a be-seen event, some Los Angeles nutritionists and trainers tell clients to put gas-producing produce like cauliflower and broccoli on the black list. Nutritionist Carrie Wiatt has Denise Richards and Fergie stock up instead on watery veggies and fruits like lettuce, celery, cucumbers, watermelon, melon, oranges, and grapes, which help banish bloat by flushing out your system. And L.A. nutritionist Jackie Keller tells clients like Charlize Theron to pile their plates high with asparagus and green beans. "They're high in filling fiber, but less likely to expand in your stomach," Keller says.
Verdict: Try it.
Produce like broccoli, cauliflower, cabbage, Brussels sprouts, onions, beans, apples, pears, and prunes do lead to gas and bloating, says Jennifer Crum, M.S., R.D., a nutritionist at New York University Langone Medical Center. Crum also suggests cutting out diet drinks before a big event, since carbonation and artificial sweeteners can lead to bloat. Dandelion tea, a diuretic, is a safe drink option, Taub-Dix says. Don't like the bitter taste? Try peppermint or chamomile, which have a similar effect.

4. They eat spicy
Supermodel trainer David Kirsch helps clients like Anne Hathaway and Liv Tyler stay in great shape by pushing them to add red pepper flakes, chopped jalapeños, and hot pepper sauce to their meals. "It makes food taste delicious and turns down hunger, so you eat less," he says.
Verdict: Try it.
A study out of Laval University in Quebec found that people who consumed hot red pepper ate less food and burned more calories (probably because the pepper increased their metabolism) than those who didn't. Just remember, more isn't necessarily better -- and may leave you with steam coming out of your ears. A quarter teaspoon of red pepper flakes or a dash or hot pepper sauce (such as Tabasco) should do the trick. Other spices may help, too: "Anything that makes food more interesting, like paprika or garlic, will make you feel more satisfied so you're less likely to overeat," Crum says.

5. They snack
Trainer Valerie Waters has clients, including Jennifer Garner and Elizabeth Berkley, who tote 150-calorie snacks in coolers wherever they go. Favorite snack combos include apple slices and low-fat string cheese, a few crackers (like Wasa Crispbread) topped with chicken salad, or a few slices of rolled-up turkey and a handful of grapes. "It's really important to eat something, even if it's just 150 to 200 calories, every three to four hours," Waters says. "Your blood sugar can drop quickly, making you go from feeling kind of hungry to thinking, 'Omigod, if I don't eat now I will kill somebody.'"
Verdict: Try it.
"It's great to have snacks with you, so if you do suddenly become ravenous you're not tempted to grab the first high-cal thing you see," Taub-Dix says. Your best bet is a snack that contains a little bit of carbohydrate, to give you an energy boost, with some protein to make you feel satiated. And if you've got to have a sweet, trainer Rob Parr, whose clients have included Madonna and Naomi Watts, recommends this trick: Mix four ounces of fruit juice with four ounces of water, and blend it with a handful of berries or a banana. It's a 200-calorie smoothie.

6. They eat organic
Organic is all the rage in Hollywood. "The hormones in dairy, meat, and poultry raise estrogen levels, which can cause you to hold onto body fat," nutritionist Wiatt says. The pesticides on nonorganic fruits and veggies also inhibit hormonal activity in the body, leading to weight gain, claims trainer Kirsch, who has also worked with Heidi Klum. Another no-no: Anything that's processed or packaged, since it's often laden with preservatives and salt. "I encourage clients to eat as simply as possible -- for example, have just a plain chicken breast sautéed in a little lemon juice to add some flavor," says trainer Patrick Murphy, who works with Eva Longoria.
Verdict: Not going to hurt you, but ...
While it's definitely wise to avoid exposure to potentially harmful pesticides and eating organic can be healthy, there's no research to show that organic foods actually help with weight loss.
"Studies that look at the levels of hormones in people consuming conventional dairy products show pesticide levels are negligible," Crum says. Plus, "It's impossible to cut all sodium and refined sugars out of your diet even a plain chicken breast has some salt!" Taub-Dix says. "You shouldn't assume, either, that all packaged food is bad for you. There are some products, like the Kashi line, that are high in fiber and low in calories, fat, and salt."

7. They count backward
The 3-2-1 Baby Bulge Be Gone plan from Hollywood trainer Ramona Braganza helped both Jessica Alba and Halle Berry get back in prepregnancy shape. They ate three meals, had two snacks, and drank a minimum of 1 liter of water a day.
"Their meals were as lean and clean as possible they ate about 1,700 calories a day and completely avoided refined sugar, sauces, and sodium," Braganza says. Here's a sample of a day's menu: a breakfast of egg whites, strawberries, and whole-wheat toast; a snack of low-fat string cheese and almonds; a lunch of green salad topped with salmon; another snack of low-fat yogurt and fruit; and a dinner of baked chicken breast drizzled with lemon juice and mustard, paired with helping of vegetables. Alba met her H2O quotient with vitamin-enriched flavored water.
Verdict: Yes, but ...
"The only thing I would neg in this plan is the flavored water with vitamins -- it adds an extra 50 calories per bottle -- and if you're already taking a multivitamin, you may run the risk of overdoing it," Taub-Dix says. You can sub in a zero-calorie flavored water instead.

8. They take ADD meds
Paris Hilton and a number of hot Hollywood actresses are reportedly using Adderall, the attention-deficit disorder (ADD) medication. In Paris' case, she says she takes it for ADD, which she has suffered from since she was 12. But the drug may have an added attraction: Adderall, a stimulant, was first marketed in the 1960s and 1970s as a diet pill because it decreases appetite and ramps up metabolism.
"Unfortunately, this drug is all too easy to get," says Scott Isaacs, M.D., an endocrinologist and obesity specialist at Emory University School of Medicine in Atlanta. "Anyone can walk into an unscrupulous doctor's office claiming she has ADD symptoms, such as difficulty concentrating and forgetfulness, and walk out with a prescription."
Verdict: Don't do it.
You shouldn't be taking this drug unless you're under a doctor's supervision, Isaacs says. Side effects include potentially dangerous increased blood pressure and heart rate. It's also been linked to problems such as hearing voices and maniacal behavior. If you're seriously overweight or obese, talk to your doctor about legitimate weight-loss drugs like Alli or phentermine.

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9. They cleanse
Ever since Beyoncé admitted to losing 20 pounds on the Master Cleanse -- a fast that usually involves at least 10 days of sipping nothing but an elixir of maple syrup, lemon juice, water, and cayenne pepper -- Hollywood has been buzzing about the weight-loss technique (also called the lemonade diet). The lemon supposedly acts as a purifier and provides bloat-reducing potassium, the cayenne pepper adds metabolism-boosting B vitamins, and the maple syrup provides the energy needed to get through such a grueling ordeal. "While I wouldn't recommend doing something so drastic for more than a few days, I can say it works if you want to quickly shed three to five pounds," Peterson says.
Another popular, less-dramatic cleanse is the 30-day Isagenix program, which involves eating about 1,000 calories a day in the form of shakes and snack bars that contain diuretics like aloe vera.

Verdict: Not so fast.

"The first few days, you're just losing water weight, which is why you may see the scale drop so quickly," Taub-Dix says. "But it's counterproductive -- all this does is slow down your metabolism, so you're more apt to regain weight once you stop." The diuretics also dehydrate you, which is dangerous, especially if you're working out a lot. "You can become deficient in crucial minerals like sodium and potassium, which affect heart function," Crum says.      http://edition.cnn.com/2008/HEALTH/diet.fitness/12/09/healthmag.celebrity.diet.tricks/

5 New Diets Everyone is Talking About

Yes, you can lose weight even if you've got to cook for a crowd or dine on the go. We've got the latest eating plans that really work-- Find the one that's right for you.

Are you about ready to give up on weight loss? You're not alone. Whether it's calorie counting that you detest or the constant cravings that nag you, we've finally found the solution: Stop forcing yourself to follow impossible programs that just won't work for you. Instead, look for one that suits your individual style.
"Diets aren't one size fits all," says Joanne Larsen, R.D., a dietitian in Chicago. "When you find a plan that matches your particular food preferences [likes and dislikes] and lifestyle [cooking at home or eating out] it'll be easier to stick with it and lose pounds." We've done the homework and found the five best new diets out there. And we're convinced that one will work for you.

ONE.
Eat All Day Long: The Abs Diet for Women         

Dining six times a day (have a medium-size breakfast, lunch and dinner, plus a small snack two hours after each) means you'll never go hungry on The Abs Diet for Women, by David Zinczenko (Rodale). The catch is each time you eat you need to choose one or two of 12 "power foods," many of which are low in fat and help build calorie-torching muscle. These foods spell out ABS DIET POWER: Almonds (and other nuts), Beans (and legumes), Spinach (and other greens), Dairy, Instant oatmeal, Eggs, Turkey (and other lean cuts), Peanut butter, Olive oil, Whole grains, Extra protein (the whey powder added to shakes) and Raspberries (and other berries). The program also incorporates strength training for 20 minutes, three to four times a week, with an emphasis on tightening your abdominals. The thinking is that getting rid of belly fat can help you not only slim your waistline but also prevent disease. A recent University of Alabama at Birmingham study reveals that "visceral fat" around the middle is the single best predictor of heart-disease risk.

What's on the menu: Every meal must include a minimum of two "power foods"; snacks should have at least one. For instance, you might eat a spinach omelet for breakfast, a blueberry yogurt smoothie for lunch and a turkey burger on a whole-grain bun for dinner. In between, munch on almonds, cannellini beans dressed with olive oil, or low-fat string cheese.

Potential pitfall: You're given a lot of freedom. Although you get a shopping list and more than 50 recipes, the diet focuses on what you can eat, not on what you can't. If you have trouble resisting temptation, pick a more rigid regimen.

Dig in: This program is best for those hoping to eat better and tone their tummies. The diet can also be modified for people with specific needs, such as those who are lactose intolerant or vegetarian.

TWO.

Add Years to Your Life: The Bonus Years Diet 

            
Expect to keep the weight off and increase your longevity on The Bonus Years Diet, coauthored by Ralph Felder, M.D. (G.P. Putnam's Sons), by filling up on the following: red wine (5 ounces daily), dark chocolate (2 ounces daily), raw fruits and vegetables (4 cups daily), fish (three 5-ounce servings weekly), garlic (one clove daily) and nuts (2 ounces daily). "These foods are rich in antioxidants, flavonoids and phytochemicals, all of which can help reduce your risk of heart disease by 76% by lowering blood pressure, cholesterol and inflammation throughout the body," says Dr. Felder. The rest of the diet? Totally up to you.

What's on the menu: Try delicious dishes like these: mixed baby greens in a roasted garlic vinaigrette, pears poached in red wine with chocolate and baked spinach and smoked salmon frittata.

Potential pitfall: Repetitive regimens can be boring and hard to stick with long term, so make sure you prepare the six foods in lots of different ways. "Variety is essential to healthful eating and reaching a goal weight," says Milton Stokes, R.D., a dietitian at the University of Connecticut.

Dig in: Because this isn't a plan that promises dramatic results, choose it if you love wine and chocolate, and are looking to maintain a goal weight and reduce your risk of disease.

Courtesy of Harmony Books

THREE

Make it a Team Effort: The F.A.S.T. Diet

 

The Deans (Sheila, Mike and their six kids) were a typical family in Omaha-until they overcame a lifetime of weight problems and lost a total of 500 pounds in one year. It began when Tony, the family's oldest son, was inspired by the camaraderie he witnessed on TV's weight-loss show The Biggest Loser. After doing some online research he had family members calculate their basal metabolic rate (BMR), an estimate of how many calories an individual needs to function for one day. The BMR formula for women: [655 + (4.3 x current weight in pounds) + (4.7 x height in inches)] - (4.7 x age). The Deans then limited their daily calorie intake to 500 below their BMR numbers in order to drop about one pound per week. Tony required them to log everything they ate, meet for weekly weigh-ins, exercise every day and report to one another when they were tempted to binge. The family also encouraged 100 others in Omaha to lose more than 1,400 pounds in five weeks. Their success caught the eye of Good Morning America and then Harmony Books, which published The F.A.S.T. Diet (Families Always Succeed Together), written by Tony.

What's on the menu: Strive to eat meals made of 60% carbs, 20% protein and 20% fat. The plan focuses less on what to eat and more on how much to eat. You can occasionally spend lots of calories indulging in a burger or a slice of cheesecake, as long as you eat low-cal foods the rest of the day.

Potential pitfall: Since calorie counting is essential, unknowns like a piece of Aunt Peggy's birthday cake or some restaurant meals may be out of the question.

Dig in: Join if you have family members, friends or co-workers who are willing to meet once a week. "Any number of teammates will do," says Tony

FOUR

 Squeeze it in to Your Hectic Life: The Busy Person's Guide to Permanent Weight Loss

If you're pressed for time, consider The Busy Person's Guide to Permanent Weight Loss, by Melinda B. Jampolis, M.D. (Thomas Nelson), which offers creative tips on how to order better-for-you menu items at restaurants, pack healthy on-the-go snacks and get more exercise in less time. You'll follow guidelines regarding what kinds of foods to buy and what serving sizes are best, but you choose the foods to eat.

What's on the menu: Since you never know what food you'll encounter when, say, stuck at an airport, focus on creating healthy eating habits that can be used anywhere, advises Dr. Jampolis. For example, before heading out the door you'll eat a satisfying breakfast and carry either a protein bar, small bag of nuts or piece of fruit with you at all times. The key is planning: "If you're going to a dinner party, cut back on your starches and fat during the day by having a salad for lunch," suggests Dr. Jampolis. "And just before you go, eat a high-fiber snack to take the edge off your appetite."

Potential pitfall: There aren't many recipes, so it's not ideal if you love to cook

Dig in: Restaurant-lovers will enjoy the "around-the-world eating options." For instance, when at an Italian place, you're advised to start with a bowl of minestrone soup, have bread or pasta (not both) and then opt for marsala or marinara dishes over anything with parmigiana, Alfredo or pesto in its name.

Courtesy of Free Press

FIVE

Slim Down Fast: The Fiber Diet 

 

The Fiber 35 Diet, coauthored by Brenda Watson (Free Press), is strict, but if followed correctly, it can help you shed 8 pounds in the first month, and then 1 pound each subsequent week. During phase one, slash a whopping 1,000 calories from your typical daily intake for one month (just don't dip below 1,200). From then on trim just 500 daily calories until you reach your goal weight. The key is to eat a total of 35 grams of fiber daily. "Fiber is a natural appetite suppressant," says Watson, a certified nutrition consultant in Dunedin, Florida. In other words, you'll eat less but feel fuller.

What's on the menu: Chow down on 2 to 3 servings of lean protein, like chicken or fish, daily, as well as 6 to 8 servings of fruits, vegetables and whole grains, like apples, broccoli, beans and oats, to meet the fiber requirement.

Potential pitfall: Any sudden boost in dietary fiber can lead to bloating, gas, diarrhea, constipation and other tummy troubles, says Roberta Anding, R.D., a dietitian in Houston, Texas, and a spokesperson for the American Dietetic Association. So protect yourself by gradually The Fiber 35 Diet, coauthored by Brenda Watson (Free Press), is strict, but if followed correctly, it can help you shed 8 pounds in the first month, and then 1 pound each subsequent week. During phase one, slash a whopping 1,000 calories from your typical daily intake for one month (just don't dip below 1,200). From then on trim just 500 daily calories until you reach your goal weight. The key is to eat a total of 35 grams of fiber daily. "Fiber is a natural appetite suppressant," says Watson, a certified nutrition consultant in Dunedin, Florida.You'll eat less but feel fuller         


increasing your fiber intake and drinking lots of water-half of your body weight in ounces, to be exact. If you weigh 144 pounds, that's 72 ounces (nine glasses). Can't live without milk, cheese and yogurt? Look elsewhere; this plan is low in dairy.

Dig in: If you're prone to bingeing on empty carbs like potato chips and cookies, this diet will teach you how to tame hunger pangs with nutrient-dense foods.
http://www.familycircle.com/health/weight-loss/diet-plans/new-diets-everyone-is-talking-about
 

 

 

 

 

 

 

 

 

 

NetDoctor weight loss plan

Commit to our four-week plan of healthy eating with regular exercise and you can soon make a difference to your figure.
Our plan, devised by a registered nutritionist, will help you lose weight at a steady rate of about 1lb to 2lb per week. The good news is, the more weight you have to lose, the faster the pounds will disappear.
Be sure to complete the recommended exercise too. It will help you build muscle tissue that will speed up your metabolism. A faster metabolism means you will burn more calories even when you're not being active.

Weight loss plan basics

• The plan works out around 1400kcal per day: 300kcal for breakfast, 350kcal for lunch, 450kcal for dinner and 250kcal for snacks. But these figures are approximations that average out, because people’s ideas of what ‘small’ or ‘thinly spread’ is varies so much.
• Watch your portion sizes - stick to the recommendations. Little changes like using more oil than suggested, having extra meat or using standard margarine or whole-fat milk will add to your daily calorie count and mean weight loss is slower.
• Never skip breakfast.
• Keep hydrated: drink at least six to eight glasses of water each day.
• Dress your salads with fat-free salad dressings or a splash of balsamic vinegar.
• Use low-sugar and low-salt products where you can.
• Use skimmed or semi-skimmed milk in drinks.
• Try to use wholemeal breads, pasta and brown rice. There's little difference calorie-wise, but wholemeal versions are higher in fibre so will keep you feeling fuller for longer.
• Try to vary the fruit and veg you have as much as possible so you get the widest range of vitamins.
• All these recipes are for one, but quantities can be easily doubled if you're cooking for more.

Margarine, butter and oil

• For frying use a spray olive oil or vegetable oil such as sunflower or olive.
• We haven't included butter in the plan because it's high in saturated fat.
• If you don't like low-fat olive spread, save the calories and leave it out.
• If the recipe would be dry without, substitute one teaspoon of low-fat mayo.
• If you want to use standard margarine, be aware that this will add around 100kcal per day to your total per slice of bread (most calories in toast come from the butter not bread). Spread thinly and you can halve this amount.

Weight loss plan: mix and match breakfasts

Choose one each day. Try to have as much variety as possible.

Cereal breakfasts

Have each of these breakfasts with a small (110ml) glass of pure fruit juice. Use skimmed or semi-skimmed milk for the cereal.

• 40g no-added sugar muesli with milk. Two tablespoons of low-fat natural yoghurt topped with a sliced banana.
• 40g low-sugar breakfast cereal (look for cereals 'of which sugars' is less than 2g per 100g) with milk. One slice of melon.
• Two Weetabix or Shredded Wheat, topped with four chopped dried apricots and four prunes with milk.
• Medium bowl of porridge made with milk, topped with a small pot of fruit in juice.

Hot breakfasts

Have each of these breakfasts with a small (110ml) glass of pure fruit juice. For jam, use low-sugar jam or fruit spread.

Tip

0% fat Greek yoghurt is a great low-fat creamy choice for natural yoghurt.

• One slice of toast, spread with a little low-fat olive spread and jam. A small low-fat natural yoghurt topped with a tablespoon of chopped nuts and seeds and sweetened with a teaspoon of honey.
• Two slices of toast, spread with a little low-fat olive spread and jam.
• One slice of toast topped with a small tin of baked beans and a grilled tomato.
• An English muffin, split and toasted. Top with a poached egg, two rashers of lean grilled back bacon and a grilled tomato.
• Two slices of fruit loaf, toasted and spread with low-fat olive spread. A small low-fat natural yoghurt topped with a handful of berry fruits and a teaspoon of sunflower seeds.

Have each of these breakfasts with a small (110ml) glass of skimmed or semi-skimmed milk.

• Two slices of toast topped with a small tin of tomatoes and one poached egg.
• A tin of sardines in tomato sauce, sprinkled with a little Worcestershire sauce, grilled on two slices of toast and a grilled tomato. One piece of fruit
• English muffin toasted, split and topped with one scrambled egg and eight mushrooms boiled in a little water. (You can also spray the mushrooms with one-cal olive spray and grill or fry them in a non-stick pan.) One piece of fruit.

Smoothie

• Blend one banana, half a mango, 150ml milk and three tablespoons of low-fat natural yoghurt. Have with one slice of toast spread with a little low-fat olive spread.

Weight loss plan: lunches

You'll find weekday recipes to make at home as a packed lunch. If you can't make the weekday lunches suggested in the plan, buy any sandwich, wrap or filled pitta (preferably wholemeal) under 350kcal.
Weekend lunches might need a bit more preparation or cooking, but are still very easy.
If you are making sandwiches at home, use wholemeal bread and spread with either low-fat mayo or salad cream, low-fat olive spread or chutney before putting in your filling.
Pack your sandwiches with as much salad as you can, then fill with either:

• 75g lean meat or poultry
• 100g tinned fish
• 1 boiled egg
• 20g cheese or 30g low-fat cheese (grating makes it go further)
• low-fat cream cheese, lightly spread
• 1 tablespoon reduced-fat coleslaw.

Fill a plastic box with a salad to eat with your sandwich. If you want to dress your salad, use a fat-free dressing or a splash of balsamic vinegar.

Weight loss plan: dinner

If you don't have time to cook the evening meal, choose a ready meal under 450kcal, 20g fat and 2g salt - but limit these to two a week.
Try to cook some fresh vegetables or have a salad to accompany your ready meal.
You can swap your lunch and dinner meals at the weekend if you prefer to have your main meal at lunchtime.
If you don't like the recipe for that day, you can choose any equivalent recipe from the plan. We've included some extra vegetarian choices at the end of the plan (week 4).

Weight loss plan: snacks

The plan is designed with two snacks per day: one in the morning between breakfast and lunch, and one in the evening between lunch and dinner.
It's best not to skip these snacks to save the calories for bigger treats like alcohol, because you're likely to end up hungry and then ditch your healthy eating habits.

Weight loss plan: treats

You can swap one snack each day for one of these special treats:

• 25g packet of Twiglets
• cereal bar (under 120kcal)
• two-finger KitKat
• two Jaffa Cakes
• 125ml pot low-fat rice pudding
• three squares of good quality chocolate (70% cocoa solids)
• small glass (125ml) red or white wine - no more than four each week.

Weight loss plan: exercise

If you're accustomed to more exercise than our plan suggests, rev up your activity levels accordingly. You'll need to push yourself slightly all the time to reap weight-loss benefits.
If you're totally unused to exercise, just do what you can - for example take a ten minute walk each day. But as soon as you're used to this, increase the time and intensity.
If you are on medication or have a medical condition, ask your doctor for advice before starting any exercise or diet plan.

Week 1 basics

Breakfast

Choose one from the mix and match list every day.

Morning snacks

Choose any one of the following each day for your morning snack.

• A piece of fruit such as a banana and a digestive biscuit.
• Two small pieces of fruit - such as apricots, kiwi fruit, plums, satsumas, clementines or mandarins.
• A yoghurt pot filled with veggie sticks and two tablespoons of low-fat dip or salsa.
• Two pieces of fruit, eg an orange and a pear.
• Two wholegrain crackers thinly spread with peanut butter or low-fat soft cheese. Handful of grapes.

Afternoon snacks

Choose any one of the following each day for your afternoon snack.

• One small currant bun/teacake (no icing) or fruit scone spread with low sugar jam or fruit spread.
• A pot of plain home-popped popcorn flavoured with a teaspoon of parmesan cheese or a pinch of paprika.
• Two oatcakes or crispbreads spread with low-fat cream cheese or low fat houmous.
• Cereal bar under 120kcal.

Recipes

You'll find recipes for the some of the dishes at the end of the week's plan.

Exercise

Walk for 10 minutes two to three times a day and for an hour at the weekend. You should walk briskly, taking long strides and focusing on your posture.

Monday

Lunch

• One bread roll spread with a teaspoon of low-fat mayonnaise and filled with two small slices of lean chicken, a sliced tomato, a handful of baby salad leaves.
• Low-fat fruit yoghurt.

Dinner

• Grilled salmon fillet on a bed of watercress, with five boiled new potatoes in their skins, green beans and a mixed salad.
• Two slices of grilled pineapple topped with two tablespoons of low-fat fromage frais or low-fat natural yoghurt.

Tuesday

Lunch

Tip

Avoid 'cream of' soups that can be high in fat.
Aim for less than 1g salt per portion of soup.

• Bowl of vegetable soup and a crusty roll.
• Small pot of low-fat fruit yoghurt and an apple.

Dinner

• Beef and vegetable stir fry served with four tablespoons of cooked rice.
• Half a large mango topped with twp tablespoons of low-fat fromage frais or natural yoghurt.

Wednesday

Lunch

• Tinned salmon, cucumber, tomato and lettuce in a wholemeal pitta.
• Low-fat fruit yoghurt and a piece of fruit.

Dinner

• Spicy chicken breast: remove the skin and sprinkle with Cajun or Jerk seasoning before baking for 20 minutes until cooked through.
• Serve with a medium baked potato (150g) topped with 15g low-fat olive spread and a green salad.
• Small tin of fruit in juice.

Thursday

Lunch

• Medium bowl of tuna and pasta salad with six cherry tomatoes.
• Small pot of low-fat fromage frais.

Dinner

• Grilled lamb chop (brushed with mint sauce before grilling) with four new potatoes in their skins, green beans and broccoli.
• Baked apple: cut out the core of an apple. Stuff the empty core with one tablespoon of dried fruit mixed with a pinch of cinnamon. Bake in an oven (180ºC/gas 4) for 40 minutes until soft.

Friday

Lunch

• Spicy chicken and salad wrap.
• Small low-fat fruit yoghurt and a piece of fruit.

Dinner

• Baked fillet of white fish (choose one that's sustainably caught) with 115g low-fat oven chips, green veg of your choice and a grilled tomato.
• Stewed apple: peel and chop an apple. Cook in saucepan until soft. Serve with two tablespoons of low-fat natural yoghurt and four walnut halves, chopped.

Saturday

Lunch

Jacket potato filled with either:

• 100g prawns and half a red pepper finely chopped, mixed with two teaspoons of low-fat mayo and a pinch of chilli powder or paprika
• small tin of low-sugar low-salt baked beans (spice them up with a dash of Worcestershire sauce).

Green salad served with two tablespoons of low-fat coleslaw.

Dinner

• Chicken and vegetable pasta and a large mixed salad.
• Fresh fruit salad.

Sunday

Lunch

• Two-egg mushroom and parsley omelette cooked in half a teaspoon of oil.
• One small crusty roll lightly spread with low-fat spread.

Dinner

• A 150g grilled steak, 115g low-fat potato wedges, two grilled tomatoes, green beans and broccoli.
• Three fresh plums.

Week 1 recipes

Tuesday beef stir-fry

• 100g lean beef finely sliced
• 200g your choice of vegetables
• 1 garlic clove, crushed
• 2 tablespoons soy sauce
• good pinch of Chinese five-spice

Recipe

Stir fry the beef for 2 mins. Remove from the pan.
Add the garlic, then fry the veg for 3 mins. Stir in the soy sauce and five-spice.
Return the beef to the pan and cook for 2 mins.

Thursday tuna pasta salad

• 65g pasta shapes (dry weight) or 150g cooked weight
• 2 spring onions, chopped
• half a green or red pepper, finely chopped
• 1 tomato, chopped
• 10cm piece of cucumber, chopped
• handful of torn lettuce leaves
• 1 small tin of tuna, drained

Recipe

Cook pasta shapes according to the packet instructions, drain and cool.
Combine all the ingredients in a bowl.
Dress with 1 tablespoon of oil-free French dressing and ground black pepper.

Friday spicy chicken wrap

• 75g cold spicy cooked chicken (from the supermarket or cooked at home)
• 2 spring onions, chopped
• 1 tomato, chopped
• 8 slices cucumber
• handful lettuce leaves
• 2 teaspoons of low-fat mayo
• 1 flour tortilla

Recipe

Combine the chicken, mayo and vegetables in a bowl.
Lay the filling on the tortilla and roll up. Cut into two.
Make the spicy chicken by sprinkling a small skinless chicken breast with Cajun spice. Bake for 20 minutes until cooked through. When cold, cut into slices.

Saturday chicken and vegetable pasta

• 1 teaspoon oil
• 1 small onion, chopped
• 1 small yellow pepper, cut into strips
• 1 small chicken breast, cut into strips
• 1 small can of chopped tomatoes
• pinch of sugar
• large pinch of dried oregano
• ground black pepper
• 40g pasta (dry weight)

Recipe

Heat oil in a non-stick pan.
Gently fry the onion and pepper for 2 mins. Add the chicken and cook for 2 mins.
Add the tomatoes, sugar, oregano and black pepper. Simmer gently for 15 mins.
Cook the pasta, drain, then add to the sauce once it's ready.

Week 2 basics

Breakfast

Choose one from the mix and match list every day.

Morning snacks

Choose one each day. Try to have as much variety as possible.

• Piece of fruit, eg a kiwi fruit, or a tablespoon of sultanas. A digestive biscuit.
• Pot of veggie sticks - carrot, cucumber, pepper, celery - with three wholemeal breadsticks and two tablespoons of salsa.
• Two pieces of fruit, eg apple and a handful of fresh berry fruits.
• Four ready-to-eat dried apricots and three Brazil nuts.
• Pot of plain home-popped popcorn flavoured with a pinch of paprika or a teaspoon of grated parmesan cheese.

Afternoon snacks

Choose one each day. Try to have as much variety as possible.

• Two rice cakes topped with three tablespoons of cottage cheese with pineapple.
• Slice of malt loaf.
• Two Scotch pancakes.
• One small currant bun/teacake (no icing).
• Two oatcakes or crispbreads spread with low-fat cream cheese or low fat houmous.

Recipes

You'll find recipes for the some of the dishes at the end of the week's plan.

Exercise

Get yourself a pedometer - try to walk 10,000 steps each day. At the weekend, walk for an hour one day and swim, rollerblade, or cycle for 30 minutes on the other.

Monday

Lunch

Pitta filled with tinned salmon, salad vegetables and 2 teaspoons of low-fat mayo.

• Pot of low-fat fromage frais or a small low-fat fruit yoghurt.

Dinner

• Home-made vegetable chilli served with four tablespoons of cooked rice and a salad.

Tuesday

Lunch

• Chicken salad sandwich.
• Small pot of low-fat fromage frais.
• Handful of grapes.

Dinner

• Mustard salmon: spread wholegrain mustard on the top of a salmon steak and bake.
• Four new potatoes, green beans, a grilled tomato and mangetout or other green veg of your choice.

Wednesday

Lunch

150g cottage cheese with pineapple on four crispbreads.

• Large bowl of mixed salad.
• Piece of fruit or handful of grapes.

Dinner

• Baked pesto chicken breast: remove the skin and spread green pesto over the chicken breast and bake for about 20 minutes until cooked all the way through.
• Serve with a medium jacket potato (150g) topped with 15g low-fat olive spread and a mixed salad.
• Tin of fruit in juice.

Thursday

Lunch

• Lean ham and salad wrap.
• Handful of grapes and a low-fat fruit yoghurt.

Dinner

• Chicken curry made with a low-fat cooking sauce and using 100g chicken.
• Serve with four tablespoons of cooked rice, a tomato salad and one tablespoon store-bought mint and cucumber raita.
• Two slices of grilled apple or pineapple topped with two tablespoons of low-fat natural fromage frais.

Friday

Lunch

Tip

Avoid 'cream of' soups that can be high in fat.
Aim for less than 1g salt per portion of soup.

• Bowl of vegetable or lentil soup with a crusty wholemeal roll.
• Piece of fruit and a low-fat fruit yoghurt.

Dinner

• Baked fillet of white fish (choose one that's sustainably caught) topped with a sliced tomato and a tablespoon of grated half-fat mature cheddar cheese.
• 150g mashed potato (mashed with a splash or milk, no butter or spread), peas and broccoli.

Saturday

Lunch

Trout fillet or small tin of salmon with a salad and a crusty wholemeal roll.

• Bowl of berry fruits topped with three tablespoons of low-fat natural yoghurt.

Dinner

Lean grilled pork chop served with grilled apple slices, four new potatoes cooked in their skins, carrots, sweetcorn and peas. If you want to liven up your chop, before grilling:

• brush it with oil and dust it with a little paprika
• spread with wholegrain mustard or a little curry paste.

Sunday

Lunch

• Two oatcakes spread with low-fat cream cheese.
• Low-fat natural yoghurt with a tablespoon chopped nuts, plus a teaspoon of honey if you like.
• Piece of fruit.

Dinner

• Three slices of roast chicken breast, two medium roast potatoes (lightly sprayed with oil and roasted), carrots, cabbage and broccoli. Serve with a little gravy.
• Three fresh plums.

Week 2 recipes

Monday vegetable chilli

• 1 tablespoon oil
• 1 small onion, chopped
• 1 clove of garlic, crushed
• 1 medium carrot cut into chunks
• 6 mushrooms, halved
• half a red pepper, sliced
• small can of chopped tomatoes
• 150ml vegetable stock (made with a stock cube)
• large pinch of chilli powder (or to taste)
• small tin red kidney beans, drained

Recipe

Place oil in a non-stick pan and gently fry the onion and garlic for 3 minutes.
Add the carrot, mushrooms and red pepper, and cook for 2 minutes.
Add the tomatoes, stock and chilli powder to the pan, then simmer gently for 10 minutes.
Add the kidney beans and cook for a further 10 minutes.

Thursday curry in a hurry

• 1 onion, chopped finely
• 1 clove of garlic, crushed
• 1 teaspoon oil
• 2 teaspoons curry paste, eg korma or rogan josh
• small can of chopped tomatoes
• 1 teaspoon sugar
• 100g cold cooked chicken
• 1 tablespoon of sultanas or raisins
• 75g spinach or peas (optional)
• 100ml water

Recipe

Fry the onion and garlic in the oil for 5 minutes until soft.
Add the rest of the ingredients then bring to the boil.
Lower the heat and simmer gently for 10 minutes.
Simple raita
Combine 3 tablespoons natural yogurt with 1 tablespoon of finely chopped cucumber and 1 teaspoon of chopped fresh mint (or half a teaspoon of mint sauce from a jar).

Week 3 basics

Breakfast

Choose one from the mix and match list every day.

Morning snacks

Choose one each day. Try to have as much variety as possible.

• Two satsumas or other small citrus fruits.
• Pot of veggie sticks with two tablespoons of salsa to dip them in.
• Pot filled with home-popped plain popcorn seasoned with a large pinch of paprika or a teaspoon of parmesan.
• Two pieces of fruit, eg a banana and a plum.

Afternoon snacks

Choose one each day. Try to have as much variety as possible.

• Two oatcakes or crispbreads spread with low-fat cream cheese or 100g cottage cheese.
• Small scone spread with low sugar jam or fruit spread.
• Slice of malt loaf and a small piece of fruit, eg a kiwi or a tangerine.
• Two Scotch pancakes and a pear.
• One slice of wholemeal bread, lightly spread with mustard and topped with a slice of ham.

Recipes

You'll find recipes for the some of the dishes at the end of the week's plan.

Exercise

• Walk for a total of 30 minutes each weekday.
• Keep up the daily exercise at the weekend. Don't let the rain and cold put you off - put on your favourite aerobics or dance exercise DVD if you can't face the outdoors.

Monday

Lunch

• Salmon and cucumber baguette and a large green salad.
• One slice of melon or other piece of fruit.

Dinner

• 100g lean pork, pepper, tomato, mushroom and pineapple threaded onto skewers and grilled, served with four tablespoons of cooked rice (preferably brown) and a salad.
• Baked or poached pear topped with two tablespoons of low-fat natural yoghurt.

Tuesday

Lunch

• Wholemeal pitta filled with a sliced hardboiled egg, a teaspoon of low-fat mayo, lettuce, cucumber and tomato slices.
• One pot of low-fat fromage frais and a handful of grapes.

Dinner

• Chicken and vegetable noodles.
• Two Scotch pancakes topped with a handful of berry fruits and two tablespoons of low-fat natural yoghurt.

Wednesday

Lunch

• Salmon, tuna or prawn pasta salad. Use the recipe in week one and substitute one small tin of drained salmon or 150g cooked prawns for the tuna.
• Piece of fruit.

Dinner

• Vegetable tagine with four tablespoons of couscous and a salad.
• One slice of melon.

Thursday

Lunch

• Chicken and salad wrap.
• Piece of fruit and a glass of skimmed or semi-skimmed milk.

Dinner

• Chicken breast spread with wholegrain mustard and baked. Serve on a bed of stir-fried strips of onion, pepper and courgette with 150g mashed potato (mashed with a splash of milk) or boiled new potatoes.
• Small baked apple stuffed with a tablespoon of dried fruit.

Friday

Lunch

• Chicken and pasta salad with six cherry tomatoes.
• Small low-fat fruit yoghurt and a piece of fruit.

Dinner

• One small spicy pan-fried fresh tuna steak (sprinkle the fish with Cajun seasoning before cooking) with four boiled new potatoes, plus two green veg of choice eg sugar snap peas and broccoli.
• One slice of melon.

Saturday

Lunch

• Bowl of vegetable soup with a wholemeal crusty roll.

Dinner

• Vegetarian bangers and beans.
• Small low-fat natural yoghurt topped with fresh berry fruits.

Sunday

Lunch

• Bagel topped with low-fat cream cheese, watercress, 50g smoked salmon and six cherry tomatoes.

Dinner

• Three thin slices of lean roast beef, two medium sized roast potatoes, carrots, cabbage and broccoli.
• Fresh fruit salad topped with two tablespoons of low-fat fromage frais or natural yoghurt.

Week 3 recipes

Tuesday chicken and vegetable noodles

• 50g instant noodles (dry weight)
• 1 chicken breast, cut into strips
• 2 teaspoons (tsp) oil
• 1 scant teaspoon of chopped root ginger from a jar
• 1 garlic clove, crushed
• 1 green or red pepper, chopped
• 1 small carrot, cut into match sticks
• 4 spring onions, chopped
• 6 mushrooms, sliced
• 1 tablespoon (tbsp) white wine vinegar or dry sherry
• 2 tbsp soy sauce
• juice from half an orange
• 1 tbsp fresh coriander

Recipe

Cook the noodles, drain and set aside.
Heat 1 tsp oil in a wok and fry the chicken for 4 minutes until cooked. Remove from the pan and set aside.
Add 1 tsp oil to the pan and stir fry the ginger and garlic for 1 minute.
Add the vegetables and fry for 4 minutes.
Return the chicken to the pan, then add the soy sauce, orange juice and vinegar or dry sherry.
Cook for 2 minutes, stir in the noodles and the coriander. When the noodles are hot, serve.

Wednesday vegetable tagine

• 2 teaspoon oil
• 1 onion, chopped
• 1 garlic clove, crushed
• 100g butternut squash, cut into chunks
• 1 carrot cut into circles
• 100g baby new potatoes, cut into chunks
• quarter teaspoon (large pinch) ground cumin
• quarter teaspoon (large pinch) ground cinnamon
• 1 large chopped tomato
• 1 small tin of chick peas, drained
• 500ml vegetable stock
• 1 tsp harissa or chilli paste

Recipe

Heat oil and gently fry the onion, garlic, squash, carrot and new potatoes for 10 minutes, stirring frequently.
Add the spices, tomato and chick peas.
Stir in the vegetable stock, bring to the boil.
Reduce heat and simmer for 25 minutes.
Stir in the harissa or chilli paste.

Friday chicken and pasta salad

• 150g cold cooked pasta shapes
• 3 spring onions, chopped
• 1 small beetroot, diced
• 10 slices of cucumber
• 100g cold cooked chicken
• 2 tsp oil-free French dressing or low-fat mayo
• mixed salad leaves to serve

Recipe

Combine the cooked pasta shapes with the vegetables and chicken.
Toss with the oil-free French dressing or low-fat mayo.
Arrange on a bed of lettuce or baby mixed salad leaves.

Saturday vegetarian bangers and beans

• 1 tsp oil
• 1 onion, chopped
• 2 vegetarian sausages
• 1 large tomato, chopped
• small tin of reduced salt baked beans
• 6 mushrooms, quartered
• 1 tbsp Worcestershire sauce
• 80ml water
• 1 tbsp chopped fresh coriander or parsley to serve (optional)

Recipe

Heat the oil and fry the sausages until they are lightly browned. Remove from the pan and set aside.
Fry the onion for 5 minutes.
Add mushrooms and tomato and fry for 5 mins, stirring from time to time.
Add the Worcestershire sauce, beans and water.
Bring to the boil then simmer for 10 minutes.
Stir in the chopped parsley or coriander and serve.

Week 4 basics

Breakfast

Choose one from the mix and match list every day.

Morning snacks

Choose one each day. Try to have as much variety as possible.

• Pot of veggie sticks and two tablespoons of low-fat dip, cottage cheese or salsa.
• One apple and an oatcake.
• Two small pieces of fruit.
• Two oatcakes spread with low-fat cream cheese, plus a handful of grapes.
• One kiwi fruit or small citrus fruit with a digestive biscuit or slice of malt loaf.

Afternoon snacks

Choose one each day. Try to have as much variety as possible.

• Small currant bun spread with low-sugar jam or fruit spread.
• Small scone spread with low-fat spread.
• Two warmed scotch pancakes with a drizzle of honey.
• One slice of wholemeal bread spread with low-fat cream cheese and salsa.
• Two crispbreads lightly spread with low-fat houmous or olive spread and marmite.

Recipes

You'll find recipes for the some of the dishes at the end of the week's plan.

Exercise

• Keep up your steps, and walk for a total of 40 minutes each day.
• At the weekend do the exercise DVD one day, and take a 30 minute cycle ride or go for a swim on the other.

Monday

Lunch

• Chicken salad wrap.
• Slice of malt loaf.
• Small low-fat fruit yoghurt or fromage frais.

Dinner

• Stir fried prawns and vegetables (using 125g prawns and a bag of stir-fry vegetables) with noodles.
• Mango mousse: blend a small sliced mango with three tablespoons low-fat natural yoghurt.

Tuesday

Lunch

• Tuna bean salad: mix one small tin of tuna with half a chopped onion and half a tin of drained cannellini beans. Serve with lettuce and tomato.
• Four crispbreads or a crusty wholemeal roll.
• Handful of grapes

Dinner

• Baked chicken breast with warmed mango, onion, and pepper salsa.
• Serve with a medium baked jacket potato topped with 15g low-fat olive spread and a large green salad.
• Pot of low-fat fromage frais topped with a sliced peach or a small tin of fruit in juice.

Wednesday

Lunch

• 150g cottage cheese with pineapple on four crispbreads.
• Mixed salad.
• Low-fat fruit yoghurt and a piece of fruit.

Dinner

• Grilled lamb chop with 150g mashed potatoes, carrots, green beans and a grilled tomato.
• To add flavour to the chop, serve with lemon and parsley: whisk the juice of half a lemon with one teaspoon of olive oil then add a handful of chopped flat leaf parsley.
• Three poached plums with two tablespoons of low-fat fromage frais or low-fat natural yoghurt.

Thursday

Lunch

• Salmon and salad pitta or sandwich, with six cherry tomatoes.
• Low-fat fruit yoghurt.

Dinner

• Beef or vegetarian chilli with four tablespoons of rice (preferably brown) and a large mixed salad.
• Piece of fruit.

Friday

Lunch

• Bowl of salad topped with 150g cottage cheese plus a crusty wholemeal roll or four crispbreads.
• Piece of fruit.

Dinner

• Fillet of white fish (choose one that's sustainably caught) topped with a small tin of tomatoes, four sliced olives, a teaspoon of parsley, and baked until cooked through.
• Serve with four new potatoes and two green veg of your choice, eg green beans and asparagus.
• Kiwi and melon salad.

Saturday

Lunch

• Wholemeal pitta pocket filled with 20g half-fat cheddar or feta cheese, one tablespoon of low-fat coleslaw, four halved cherry tomatoes and salad leaves.
• Piece of fruit.

Dinner

• Easy egg and tomato bake with a large mixed salad and a small crusty roll.
• One mango, sliced, topped with two tablespoons of low-fat fromage frais and one tablespoon of chopped nuts and seeds.

Sunday

Lunch

• One small jacket potato filled with 100g prawns and a teaspoon of low-fat mayo, plus a large salad.

Dinner

• Three slices of roast chicken or one baked chicken breast with roasted root vegetables (carrots, parsnips, sweet potato) and cherry tomatoes served with four boiled new potatoes in their skins.
• Kiwi and melon salad.

Week 4 recipes

Monday chicken salad wrap

• 75g cold cooked chicken (from the supermarket or cooked at home)
• 1 tomato, chopped
• 2 spring onions, chopped
• 8 cucumber slices
• half a grated carrot
• handful of baby lettuce leaves
• 2 teaspoons (tsp) low-fat mayonnaise
• 1 flour tortilla

Recipe

Combine the chicken and salad vegetables with the mayonnaise.
Spread the filling onto a flour tortilla and roll up. Cut into two.

Monday prawn and vegetable noodles

• 40g dry instant noodles
• 1 tsp oil
• 4 spring onions
• 1 garlic clove, crushed
• 10cm cucumber, cut into matchsticks
• half red pepper, thinly sliced
• 1 small carrot, cut into matchsticks
• 6 broccoli florets, sliced
• 150g cooked prawns (defrosted if frozen)
• 1 tsp soy sauce
• 1 tablespoon (tbsp) sweet chilli sauce.
• 3 tbsp water

Recipe

Cook the noodles and set aside.
Place the oil in a pan or wok and fry the spring onions and garlic for 1 min.
Add the vegetables and fry for 3 mins.
Add the prawns, soy sauce, water and sweet chilli sauce. Cook for 1 min.
Stir in the noodles and cook until the prawns are heated through.

Tuesday mango salsa

• half a mango, diced
• 1 small onion, diced
• half a red pepper, diced
• 1 tsp white wine vinegar

Recipe

Mix the vegetables in a bowl. Sprinkle with vinegar.
Warm the salsa in a pan or microwave for 50 seconds.

Thursday chilli

• 100g lean mince (beef or veggie mince)
• 1 small onion, chopped
• 1 garlic clove, crushed
• half tsp chilli powder
• small tin chopped tomatoes
• 2 tsp tomato puree
• 150ml vegetable stock
• 1 red pepper, chopped
• small tin of red kidney beans
• 1 tbsp fresh parsley or coriander (optional)

Recipe

Dry fry the mince, onion and garlic for 5 mins. (Add 1 tsp oil for veggie mince.) Drain any fat from the meat.
Add the tomatoes, puree, chilli powder and stock. Stir, then add the red pepper.
Bring to the boil, then simmer for 10 minutes.
Add the kidney beans and some water if the sauce is too thick. Cook for 10 mins. Add herbs to serve.

Saturday egg and tomato bake

• 1 egg
• 6 cherry tomatoes
• 8 mushrooms
• 3 cold cooked new potatoes
• 2 teaspoons olive oil
• 1 garlic clove, crushed
• half tsp Cajun spice mix

Recipe

Put vegetables and garlic in a small ovenproof dish. Add the oil and spice, then stir to coat. Bake in oven (180ºC/gas 4) for 15 mins.
Remove from the oven. Make a space in the centre and break an egg into it.
Cover the dish with foil, return to the oven and bake until the egg is set.

Make it veggie

Speedy cheesy pasta

• 40g (dry weight) pasta shapes
• 100g green beans, cut into short lengths
• 50g frozen peas
• 6 tomatoes, halved
• 3 tbsp skimmed milk
• 1 garlic clove, crushed
• 25g low-fat cream cheese, eg garlic and herb

Recipe

Cook the pasta, drain and return to the pan.
Boil the green veg, drain and add to the pasta.
Add the tomatoes, milk, garlic and cheese to the pasta.
Heat over a low heat until the cheese has melted and everything is warmed through.
Serve with a large green salad.

Mixed bean and vegetable casserole

• 1 tsp oil
• 1 small onion, chopped
• 1 garlic clove, crushed
• half tsp chilli powder
• large pinch ground cumin
• small can chopped tomatoes
• 100ml vegetable stock
• 1 tsp sugar
• 1 carrot, sliced
• handful of green beans, halved
• 6 mushrooms, halved
• small can of drained mixed beans

Recipe

Heat the oil in a saucepan and gently fry the onion for 2 mins. Add the garlic and cook for 1 min.
Stir in the chilli powder and cumin. Cook for 1 min.
Add the tomatoes, stock, sugar and vegetables.
Bring to the boil, and simmer gently for 10 mins. Stir in a little extra water if needed.
Add the mixed beans. Simmer gently for 10 mins.
Serve with 150g mashed potato made with a splash of skimmed milk.
Tip: you can substitute 150g frozen mixed veg for the fresh vegetables in this recipe.

http://www.netdoctor.co.uk/dietandnutrition/weight-loss-plan-week-4.htm

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