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8/3/2019 The Ultimate 2 Week Fat Loss Diet
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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
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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
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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
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N T R O D U C T O N S U C C S S S C R TS
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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
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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
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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. '
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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
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Fat-
burn i ng
foodI
I
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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
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CACIUM FAT-URNIG FOOD
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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
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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 ).
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20 FAT-BRNING FOO OMEGA3
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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
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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
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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
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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
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FAT-BRNING FOO SPCES
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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
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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
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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
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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
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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.
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O P A M I E FAT I F O O
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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
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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
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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
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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
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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!
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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?
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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
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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.
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RO AT ATLOSS OOSTERS
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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
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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
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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
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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
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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
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most sophistcated= 11m . . . .
- I . .
. . .. ... . . I - . .
w . - . .
I - . . . .
- .
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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
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E X E R C S E FTLOSS OOSTERS
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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
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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.
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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.
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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!
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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
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' 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
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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).
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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.
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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
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Q GET STARTD 2 - W K A CT I O N P LA N
2 -weekact i
o np an
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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
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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.
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E E K CT O N L N ET STRE
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)
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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 ) .
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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
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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):
ET STRTED E E K CT I O N P L N
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
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E E K CT O N L N ET STRE
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.
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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.
\
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E E K CT O N L N ET STRE
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
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ET STRTED E E K CT I O N P L N
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
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E E K CT O N L N ET STRE
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
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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
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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.
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___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 )
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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 )
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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 )
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D E E K CT O N P L N
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 )
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piac a waecess soup
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D E E K CT O N P L N
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