best SEVEN-DAY DIET
Does your diet go off track because you’re always hungry? It’s likely due to an overload of the ‘ hunger’ hormone, leptin. So, here’s how to use protein and slow-release carbs to fill you up for longer...
HOW IT WORKS
1 Leptin, also known as the ‘hunger hormone’ is produced by fat cells, and its job is to let the brain know when we’re full after eating and to regulate energy levels. Becoming leptin resistant is a problem for most of us at some point when we’re trying to lose weight and it can send sugar levels spiralling, as well as your belly rumbling. Switching to foods that release energy more slowly will help keep metabolism boosted and leptin levels low.
2 Bethan Lamont at lactosefree cheese specialist company Eatlean, says: ‘Increase the amount of protein in your diet: it contains dense macronutrients that help fill us up for longer. Include more fish, chicken and good quality cheese at meal times and opt for protein snacks, such as Eatlean Cheese Snack Bar, £2.25 at good supermarkets.
3 ‘Avoid any kind or refined sugar that can trigger the release of cortisol that works with leptin to encourage fat storage,’ advises nutritionist Kate Cook, besensationalat60.com. ‘Switch to fibre-loaded foods to keep the balance right: load a Nairn’s Oatcake with scrambled egg as a healthy breakfast or as a light supper for when you’ve a busy day.’
4 Leading GP Claudia Ashton, roczen.com, explains how stress plays a part in weight gain: ‘When we’re stressed, we release more of the fight/flight hormone cortisol into our system, which ultimately leads to inflammation and weight gain. Take time out to take a walk in nature, practice 10 minutes of yoga or stretching a day, or simply relax in a warm bath.’
Follow this Hunger Crusher Diet Plan for seven days and you could lose 7lbs.
MONDAY
BELLY BUSTING BREAKFAST: Lean full English: 2 lean turkey or meat-free rashers, 1 poached egg, 3 each grilled cherry tomatoes and mushrooms.
TIME TO LOSE LUNCH: Antipasto: In a bowl toss together 120g artichokes hearts, 2 diced tomatoes, 30g low-fat mozzarella cheese, 2 slices cooked chicken, 1tsp. vinaigrette and fresh basil leaves.
DOWNSIZE DINNER: Turkey fajitas: Stir fry 1 turkey fillet in 1 tsp. oil with 1 finely sliced onion, 1 sliced red pepper and 1 tsp. fajita seasoning. Cook for 5-10 mins. Wrap in 1-2 small tortillas, top with 1 tbsp. sour cream.
WEDNESDAY
BELLY BUSTING BREAKFAST: Broccoli cheese omelette: Whisk 2 small eggs, add 100g broccoli florets to pan with 1tsp. low-fat cooking spray. Cook for 2 mins. Flip as mixture sets, sprinkle over 60g grated low-fat cheddar cheese, cook for 30 seconds.
TIME TO LOSE LUNCH:
