How to EAT your way to losing 10 pounds in just two weeks (2024)

Go to work on an egg: Protein and fat-rich eggs make saying 'no' to mid morning sugary snacks a breeze.

Snack on nuts, seeds and fruit: They prompt the fat burning enzymes to get to work.

Drink water before meals and snacks: This puts the brakes on hunger so you eat less at one sitting.

Lunch on lentils and beans: They do a great job of filling us up so we eat less at our next meal.

Bin fizzy diet drinks: All they do is stimulate cravings for more sugar.

Add a little fabulous fat to meals and snacks: They encourage our fat cells to release stubborn, stored body fat.

Love curries: Spices increase body heat and turn up the pace at which we burn calories.

Make coffee count: Caffeine raises our metabolic rate and drives the body to use more stored fat to generate energy, particularly before exercise.

Get more sleep: Regular seven to eight hours per night helps to regulate blood sugar levels and keep hunger and appetite hormones in balance.

Top up your vitamin D levels: Getting outdoors in the sunshine whenever possible triggers increased belly fat burning.

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First thing every morning:

A small, rich, dark cup of coffee (no milk or sugar), 30 to 45 minutes exercise - preferably outdoors - followed by a cleansing mug of hot lemon and ginger (mix 2 tablespoons lemon juice, plenty of grated fresh ginger, a pinch of sea salt crystals and a teaspoon of Manuka honey into boiled water).

Breakfast:

Choose from:

• Scrambled Eggs on Toast (2 eggs, scrambled on one thick slice of toasted and buttered sprouted seed bread).

• Ham, Egg and Tomato (1 tomato, halved, 2 slices Parma ham and 1 free-range egg sautéed in light olive oil).

• Stuffed Avocado (see recipe).

Lunch:

Choose from:

• Crisp Breads with Topping (top 2 plain or seeded crisp breads with creamy goats cheese, mashed avocado and tomato or hummus, sliced cucumber, grated raw carrot and toasted pine nuts).

• Mediterranean Chickpea Salad Bowl (mix chickpeas, diced red, yellow and green pepper, red onion, cucumber, feta cheese, cherry tomatoes and pitted black olives and dress with avocado oil and lemon juice).

• Lentil and Bean Salad (see recipe).

Evening meal:

Choose from:

• Very Quick Salmon (grill a salmon fillet or salmon steak until cooked through, sprinkle with Worcestershire Sauce and lemon juice and serve with at least 3 steamed vegetables or a lightly-dressed mixed salad).

• Singapore Noodles (add 5 spice powder, curry powder, soy sauce and sweet chilli sauce to cooked egg noodles, cooked from frozen mixed vegetables and raw beansprouts, stir well and heat through until piping hot).

• Quinoa Vegetable Bake (see recipe).

Mid morning and mid afternoon snacks:

Optional - choose one or two from:

• 1 handful fresh mixed nuts and seeds plus 1 piece of fresh fruit.

• A small pot of hummus with a selection of raw vegetable sticks.

• 2 oatcakes or rice cakes topped with nut butter or tzatziki and smoked salmon.

• 2 thick discs cucumber, tomato, courgette or apple topped with soft goats cheese.

• A cold boiled egg.

• 2 protein/energy balls (watch the sugar content).

Drinks:

Have these between rather than with meals and snacks but remember to have a large glass of water 20 minutes before each.

• Still and sparkling water: on its own or 'infused' with slices of fresh fruit, vegetables and/or herbs.

• Teas: black, white, red, green, herb, fruit, matcha, chai, kombucha (no sugar).

• Coconut water: add ice, coconut flakes and a dash of lime juice.

• Fresh fruit juices: watered down 50:50 with still or sparkling water and have a little protein alongside.

• Fresh vegetable juices: make your own or get them off the shelf but watch the salt content.

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Halve, stone and scoop the flesh out of a small avocado, dice and place in a bowl.Mix with one of the following combinations, season and put the whole lot back in the avocado shells.

One combo: Fresh prawns or crabmeat, sliced radish, chopped tomato, natural yoghurt, and pine nuts.

Second combo: Tinned salmon, chopped boiled egg, sliced mixed olives, sliced cucumber, natural yoghurt, lemon juice, and paprika.

Third combo: Cottage cheese, grated courgette, grated apple, mango chutney and toasted flaked almonds.

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Ingredients:

Mix together in a bowl and serve on a bunch of crisp watercress leaves.

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Serves 4

Ingredients:

Method:

Preheat the oven to 180C/350F/Gas Mark 4.

Warm 1 tablespoon coconut oil in a high-sided pan, add 1 onion, 1 courgette, 1 carrot, 1 red pepper (all small, cleaned and finely diced) plus 6 sun-dried tomatoes, 1 peeled and crushed garlic clove, a pinch of sea salt and a few good grindings of black pepper and sauté over a gentle heat until all the vegetables are just cooked.

Stir in 125g spinach leaves, 1 heaped tablespoon chopped parsley leaves, 100g quinoa, 2 heaped tablespoons natural cottage cheese and 1 egg, lightly beaten and stir well before transferring to a shallow ovenproof dish and baking in the middle of the oven until the egg is just set (around 35 to 45 minutes).

Serve with a green salad. This recipe makes four servings but it can be re-heated and is also delicious cold.

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