This easy-to-follow diet could help you become a whole size smaller in just 14 days
LOSE 7IB IN 2 WEEKS!
For many of us, having a fat tummy is our biggest body bugbear, and it’s not all about how it looks. Carrying weight around your middle also increases your risk of health problems, including heart disease, type 2 diabetes and stroke. So, for a little extra self-confidence and better health this summer, try our eating plan, created by nutrition expert Helen Foster.
What to do
Tummy fat tends to collect when the levels of two hormones – insulin and cortisol – are too high in your system. So the first step of any tummy-flattening diet plan is, therefore, to try to lower these levels. The second is to stimulate fat-burning in the tummy area. Here’s how you can do it…
1 EAT ONLY LOW-GI STARCHY CARBS Choose wholegrain or wholewheat bread, pasta and cereals and basmati rice, rather than white, or even brown. This lowers insulin.
2 DRINK BLACK OR GREEN TEA These interfere with the enzymes that break down carbs, slowing their digestion, reducing insulin levels and cutting the calories you absorb from them.
3 EAT ONE DAIRY AND ONE SOY FOOD PER DAY Calcium in dairy foods has been shown to switch tummy fat cells to burning mode.
4 FILL HALF YOUR PLATE WITH FRUIT AND VEG Opt for those packed with high levels of antioxidants.
5 HAVE OILY FISH OR OIL PRODUCTS EVERY DAY Or eat 25g nuts, seeds, olives or avocado.
Week 1 DAY 1
BREAKFAST
1 slice wholemeal toast with 1 poached egg, 200ml any fruit juice and 1 low-fat yogurt.
LUNCH
Half a carton (300ml) of any fresh veg or bean soup. Salad of lettuce, celery and carrot sticks. 125g low-fat cottage cheese and 2-3 Ryvitas.
SNACK
25g unsalted almonds or other small nuts with 4-5 dried apricots.
DINNER
1 portobello mushroom topped with 100g soft tofu, mashed with 1tsp pesto and sliced black olives. Mix of peppers, aubergine and onions, lightly fried.
DAY 2
BREAKFAST
40g porridge oats made with skimmed milk, topped with 1 handful berries, plus 1 sliced apple and 25g unsalted nuts.
LUNCH
Sandwich of 50g tinned salmon, a little mayo, cucumber and lettuce, plus 2-3 handfuls of carrot and celery sticks with 1tbsp salsa.
SNACK
25g unsalted almonds or other small nuts with 4-5 dried apricots.
DINNER
125g roasted chicken breast topped with 1tbsp tinned tomatoes and 25g grated, low-fat cheese. Serve on a bed of wilted spinach with 2-3 new potatoes.
DAY 3
BREAKFAST
Smoothie made with 125g soy yogurt, 150ml skimmed milk, handful of berries and 1 banana, plus 1 slice wholemeal toast.
LUNCH
Half a carton (300ml) of fresh tomato soup with 1 wholemeal pitta spread with 25g low-fat soft cheese, and stuffed with tomato and basil
