I’m not a fan of fad diets as I don’t think they work long term. It may sound dull, but if you really want to lose weight and keep it off for good, healthy eating and exercise have to become part of your everyday life.
However, I recognise that there are times when you might need to see quicker results. What do you do when you’re off on holiday in a few weeks and want to shed some fat quickly for example? I have come up with a smart and healthy way of doing this – the NS Nutrition ‘Summer Shape-Up Plan’, which will get you in shape in two weeks whilst not compromising your metabolism or health (as long as you stick with the plan).
The plan is strict because time is of the essence, but it’s just for 2 weeks – so you can do it! The basic principles are that for 2 weeks you eat only lean proteins, vegetables and healthy fats. For your proteins I suggest eggs, chicken, turkey, fish, lamb or beef for example. For your vegetables ensure you eat green leafy vegetables like broccoli, spinach, cabbage or bok choi, mixed with other more colourful and anti-oxidant rich peppers, tomatoes and beetroot. For your healthy fats consume extra virgin olive oil, avocados, nuts and seeds. Foods I suggest you avoid are starchy vegetables like carrots and all beans and pulses. Finally, if you feel peckish between meals make sure you only snack on a mixture of pure protein and vegetables together (e.g. chicken slices and cucumber, hard boiled eggs and tomatoes) or as detailed in the plan below.
- No wheat – that includes bread, pasta, cakes, biscuits, wraps, bagels, noodles etc.
- No alcohol – alcohol has empty calories – not what you need when you are trying to lose weight quickly.
- No milk – most people have issues digesting milk, which can lead to bloating and weight gain. Try almond or rice milk instead.
- No sugary fruit – stick to blueberries and raspberries in the morning only.
- Protein and healthy fat in every meal.
- Increase your water intake – aim for two litres a day.
- Eat two portions of oily fish a week (salmon, mackerel, sardines).
- Watch your sodium intake to minimize the risks of bloating.
- Ensure you do some form of resistance (weight) training. This will ensure you retain muscle mass so you do not compromise your metabolism, thus preventing you from regaining all the weight after.
- Maximum of two cups of tea or coffee per day.
Good luck and please let me know how you get on! Before I go, here is one final tip for you:
Fat loss tip:
A cup of black coffee before training first thing in the morning = much better fat loss results!
Weekly Meal Plan
Here are a few ideas to help you get started. Feel free to swap the meals around to suit you.
|BREAKFAST||2 eggs scrambled served with wilted spinach, mushrooms and tomatoes||Almond milk smoothie made with 1 scoop of brown rice protein powder, a handful of berries, 1 tablespoon flax seeds and cinnamon||3 tablespoons of full fat Greek yoghurt, topped with a handful of berries, 2 tablespoons sunflower seeds, 1 table spoon of flax seeds and cinnamon||Almond milk smoothie made with 1 scoop of brown rice protein powder, a handful of berries, 1 tablespoon flax seeds and cinnamon||3 tablespoons of full fat Greek yoghurt, topped with 1 small chopped banana, a handful of berries, 2 tablespoons sunflower seeds, 1 table spoon of flax seeds||Gluten free pancakes (replace plain flour with ground almonds) served with berries.||Almond milk smoothie made with 1 scoop of brown rice protein powder, a handful of berries, 1 tablespoon flax seeds and cinnamon|
|LUNCH||One fillet of salmon baked with lemon, coriander, garlic and chilli served with mange tout||Tuna nicoise salad||Chicken and spinach salad made with one fillet of chicken, ½ avocado, 1 roasted pepper, handful of cherry tomatoes, topped with 2 tablespoons of olive oil and lemon dressing and 2 tablespoons toasted pumpkin seeds||Spinach, avocado and salmon salad with and olive oil and lemon dressing. Top with toasted mixed seeds||Spinach, tomato and pepper tortilla made with out the potatoes (if you make extra you can the remainder as a snack)||Chicken, pesto and spinach salad with mushrooms, roasted peppers and 2 tablespoons toasted pine nuts||2 egg omelette made with spinach, peppers, mushrooms and tomatoes (or other vegetables of your choice)|
|SNACK||20 almonds||2 sticks celery topped with 1 tablespoon almond/peanut butter||½ avocado with 2 tablespoons cottage cheese (sprinkle pepper and Tabasco over the top for an extra kick)||1-2 hard boiled eggs/sashimi slices||Strips of pre-cooked chicken||20 almonds||2 sticks celery topped with 1 tablespoon almond/peanut butter|
|DINNER||Pan fried tuna steak with a sesame seed crust served with asparagus||Baked salmon fillet topped with pistachios served with broccoli||Turkey burgers with out the bun with a side salad.||Lemon and pepper sea bass on a bed of wilted spinach||Chicken, peppers, mushrooms and onions stir-fried with fajita seasoning. Serve in a lettuce wrap with guacamole (homemade if possible)||Mackerel fillet with beetroot, and avocado salad||Grilled or pan friend steak with a side of green beans|