Women's Fitness

A sample

meal plan

Here’s a typical day of

eating ontheEat Fat Get

Thin21-dayplan

BREAKFAST

Sautéedcavolo nero

and peppers with

poached eggs

SNACK

Spanish Romesco dip

withveggies

LUNCH

Roast chicken raspberry

and walnutsalad

SNACK

Avocado cream

withcrudités

DINNER

Beefand vegetable stew

NUTRITION

WORDS: LOUISE PYNE PICTURES: SHUTTERSTOCK

102 womensfitness.co.uk | Sept ember 2016

1

DITCH ALL

PROCESSED

SUGARS

Sugars scramble all

your normal appetite

controlsdrivingyour

metabolismto

convert sugar into

lethal belly fat. They

are alsolinkedto

cancer dementia

autoimmune

diseases and more.

2

PILE UPON

PLANT FOODS

Did you know 75

percentof your

plate byvolume

should comprise

plant foods?These

includebroccoli

kale pak choi

tomatoes peppers

• any vegetable you
  likein fact! Drizzle
  a little extra virgin
  olive oil ontop or
  add some grass-
  fed butter to your
  veggieswithsome
  salt and pepper
  and herbs and
  spicesto taste. Once
  you findthe right way
  to prepare these
  foods you’ll fall in
  lovewith them.

3

RETHINK

YOUR

LIFESTYLE

Foodis the first

step but stress

managementis

equally important.

If you’re feeling

stressed-outand

fatigued agooddiet

will only help so

much. Managing

stresswith

meditationyoga

massage exercise

and goodquality

sleepis key

to maintaining

optimal health.

Dr Hyman’s diet must-dos

Create long-termsuccessin three steps

‘Beingdeficient in

healthyfat affects our

hormones immune

system digestive health

skin weight and ability

to deal with stress’

The 21-

day plan

Three weeks is all it

takes to transform

your eating habits

There are three stagestoDr

Hyman’s plan and whilethe

dietdoesn’t focusona specific

weight-loss goal if you follow

the guidelinesoutlinedyou

can expect toshedpounds

reducecravings and bea

healthier version ofyourself.

STAGE ONE:This isthe preparation

stage which should bestarted

two daysprior tobeginningthe

plan. This stageinvolves

un-junking the kitchen– getting rid

ofall processedfoods refinedoils

and sugaryingredients –and

preparing forthe 21 daysahead

bystockingupon healthy

ingredients likegrass-fed butter

anti-inflammatory spiceslike

ginger and turmeric nuts seeds

unsweetened hempmilk and good

quality coconut and olive oil.

STAGE TWO:You begin the 21-day

programme which encompasses

a low-GI whole-food dietfeaturing

plentyofhealthy fats and

supplements thatsupport blood

sugar a healthy gut energylevels

and muchmore.

Eachday you’ll eatthree meals

and two snacks that satisfyyour

tummy and your tastebuds and

it’s alsorecommended thatyou

exercise regularly. Stress

management is animportantpart

of the 21-dayplan assuffering

chronic stresscan sabotage

get-healthy efforts.

Asa rule breakfast should

combine only fat and protein lunch

should consist of 75 percent

non-starchyveggiesand 25per

centprotein withfatincludedin

dressings and dinnershould be

the same aslunch in terms of

macronutrients. Forthis 21-day

period you should avoid gluten

products all grains all dairy

products(apart fromgrass-fed

butter clarifiedbutter and ghee)

along withbeans since they

contain inflammatorycompounds

calledlectins mostfruit refined

vegetable oilsalcohol and all

processedfoods.

In theirplace you should

include four tofiveservings offat

perday. Theseinclude one

tablespoonofcoconut oilhalf

anavocado 100-175goffatty

fishlikewild salmonand two to

three handfuls ofnuts.

Proteinshould bedivided up

throughoutthe day because

the body can only use around

30-40gat anyonetime for muscle

synthesis. Justlikefat protein

helps tofireupyour metabolism

soit’s animportantpart of

a balanceddiet.

STAGE THREE: If you wantto

continuetoshift the pounds atthe

same rateasyou havebeenfor

the past 21 daysyou can continue

sticking to the planoutlinedabove

or alternativelyyou can adopt

a Pegan diet(a combination ofa

vegan and Paleo eating plan)

which DrHymancites asthe

optimal long-termdiet.

Transitioning to the Pegan diet

happensin two stages: first you’ll

followa basic version (which

involvescontinuingtoeliminate

all gluten sugar and processed

products including oneservingof

starchyvegatdinner and

100-175gproteinpermeal plus

four tofiveservings ofhealthy

fats perday) tokeepweightloss

ticking over. After three monthsof

eating in this way you’ll moveon

to the nextstage which offers

moreversatility byallowingsmall

amounts ofgluten dairyand

treats. Inthis stage you should

still avoid all artificial sweeteners

and minimisesugar and

processedfoods but you are

allowed asmall amountofalcohol

asmanynon-starchyvegetables

asyou wantand 100gofgluten-

free grains perday. You are also

allowed upto150goflow-GI

fruitslikeapples and berries and

a small amountofbeans and

legumes. You should continue

withexercise supplement-taking

and de-stressing.

Stay energised

What’s not toloveabout exercise?

It improves energylevelsrevsup

your metabolism increases

mental clarity and can boost

weight-loss. Find something you

enjoyand toget started aimfor

a 30-minute brisk walk everyday.

Forfree workout programmes

and resources visit eatfatgetthin.

com.Togiveyourself the energy

you need fuel yourself upwith

goodfats –theywork way better

thansportsdrinkstogiveyou

the vitalityboost you needtopush

yourself toa happierlifestyle.