Diets

Smart Dieting


Sadly, many people miss out on one or more of these and it greatly costs them their success. Want to learn more? Check out the list of five commandments below.

Thou Shallt Eat More Protein

Of all the foods that you could eat while on a fat loss diet, protein is perhaps the most important. Protein helps combat hunger, it helps stabilize blood glucose levels, and it helps prevent lean muscle mass loss. This in turn helps speed up your metabolism and accelerates the process of fat loss.Don’t let your diet intake fall short. Aim to eat some protein in each and every meal and snack that you consume.

Thou Shallt Eat Regularly

While the concept that your metabolism will increase the more often you eat isn’t entirely accurate — as the boost you get after a meal is directly related to the size of that meal — eating regularly does help to keep hunger at bay.
By feeding your body frequently throughout the day, you’ll help avoid food cravings, energy lows, and make it that much easier to stick to your diet program.

Thou Shallt Eat Regularly

When selecting your foods, eating fresh is a must. We live in a world where processed foods are around every corner and just waiting to cause us weight gain. Eliminate these and you’ll really give your diet a boost. Focus on foods in their natural state — fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. If you only make one change to your diet plan, make it this one.

Thou Shallt Set Short Term Goals

One diet rule that you should abide by and follow is to always set short term goals for yourself. Think about what you are doing in the here and now, not months from now. It’s too easy to lose sight of your goals if they are going to take place six months to a year down the road. Try thinking in three-week segments. Three weeks is about how long it takes for good habits to form, so is the perfect amount of time to you build behaviors that will stand the test of time. This is precisely why The 3 Week Diet was created. It will help you stay motivated and consistent until you don’t even have to think about making those changes any longer — They’ll just be automatic.

Thou Shall Stop Comparisons

Exercise for Fitness

Exercise for Fitness
healthy-weight-loss-31Finally, stop comparing yourself to others. Realize that this is your own journey and your own body. It’s unlike anyone else’s so you simply can’t expect to see the same results as everyone else. Instead, start comparing yourself today to yourself from yesterday. That will give you all the details you need to know. If each day you are getting better, you are successful in your journey. So keep these diet commandments in mind. Focus on these and you can feel confident that you are headed in the right direction.
Latest Update: Thursday, September 24, 2020

A Clean And Beneficial Diet


The diet should be as clean as possible. This means eating food that contains NO unnecessary additives, preservatives, hormones or hormone-mimicking chemicals, sugars, or trans fats/hydrogenated fats. Eating only natural, unprocessed foods (in itself) will ensure that all these biochemically and hormonally disruptive substances are kept to an absolute minimum.

Highly beneficial foods…

Nutritional science has come a long way, and we now know that the following foods are highly beneficial for proper hormone production and healthy oestrogen metabolism.

Soya foods and soy concentrates – tofu, miso, Tamari, tempeh, soya beans, soya milk and plain soya yogurt

Chickpeas and beans in general – mung beans are easy to soak and cook in 45 mins, or sprouted

Whole and ground Indian spices and herbs – fenugreek seeds (wonderful when sprouted), cumin, cinnamon, turmeric etc

Unpolluted oily fish (and other quality fish) and fish oil – choose high-grade unpolluted fish oil capsules

WHOLE grains – brown rice, wheat berries and rye berries (these are the whole wheat and rye grains that when soaked and cooked have a lovely chewy texture), barley, millet, whole oats

Cruciferous vegetables – broccoli, cauliflower, cabbage, and Brussels sprouts

Ground/milled flaxseeds – 2 tablespoons per day

Sunflower and pumpkin seeds -preferably ground

Almonds and walnuts – preferably ground

Berry fruits (especially blueberries, raspberries, blackberries etc.), a little melon and citrus fruits such as lemons. Warm/hot water with the juice of a fresh lemon is the best way to start the day.

Highly beneficial drinks…

Organic Green tea – steep for 5-10 minutes

Miso soup – you can buy sachets or just add hot water to a tsp of miso paste

Soya shakes – blend soya milk, yogurt, berries and ground seeds

Filtered water with a little lime or lemon juice – remember that urine colour is an excellent indication of hydration status. It should be pale yellow/straw colour the majority of the time… so drink enough water and other fluid to achieve this. Drinking sufficient water is vital for normal kidney function and excretion of oestrogen via urine.

A Beneficial Diet For Women

Latest Update: Thursday, September 24, 2020

Meal Plans For Weight Loss

The majority of the meals and foods I have chosen contain slow-releasing carbohydrates. Slow-releasing carbohydrates (often call “complex” or low-glycaemic foods) are digested and broken down in the gut relatively slowly, releasing their sugars steadily into the bloodstream. This results in a steady rise in blood sugar, sustained energy, as well as efficient fat breakdown and hormone control. Eating complex carbohydrates help increase and control energy levels; aids weight loss, and controls and encourage a natural appetite.

Women’s health and hormone balance

Eating natural whole foods keeps insulin levels low – high insulin increases testosterone and oestrogen production leading to potential oestrogen and/or testosterone dominance in relation to progesterone

Meal ideas

Breakfast

* Berries with yogurt and cinnamon – Combine ½ a punnet of blueberries and ½ a punnet of raspberries with 100g of goat’s yogurt. Mix in 2 tablespoons of ground flaxseeds and sprinkle on top ½ tsp of ground cinnamon.

* A small bowl of oat porridge or cooked oatmeal made with soya or almond milk (Ecomil/Evernat). Add grated apple, a handful of whole almonds, or sunflower seeds and 2 or 3 tablespoons of natural “bio” yogurt.

* Fruit bowl with yogurt and flaxseed – chop 2 pieces of fruit, top with plain soya yogurt and stir in 2 tablespoons of ground or ready-milled linseeds (flaxseeds), with a soya milk or almond milk and hot water. Add ¼ tsp of cinnamon too.

* Smoothies in a glass – A blend of raspberries and strawberries, yogurt, soya milk or almond milk, and 2 tablespoons of milled/ground flaxseeds (available from some Sainsbury’s stores or health food shops), or wheatgerm. This meal provides essential fats, protein and fibre and flaxseeds (or other seeds) add a nutty taste to the mixture. A great start to the day!

Lunch

Chickpea dahl with dark green leafy and baby vegetable salad – gently fry off ½ tsp each of fenugreek seeds, coriander seeds and ground cumin. Add ½ can of chickpeas and 100g of cherry tomatoes. Cook gently for 10-15 mins. Make a salad of green leaves, chopped coriander, and add mange tout peas, sliced beetroot, cucumber, and sliced raw fennel. Drizzle with a little olive oil, balsamic or cider vinegar, and a little lemon juice. Serve with a slice of rye bread.

Dinner

Tofu and cruciferous veg stir-fry. Use a variety of cruciferous vegetables – broccoli, cauliflower, cabbage, and stir-fry with onion, garlic and ginger. Use Tamari or a spoon of miso (try brown rice miso) mixed in a little water as a base or marinade. Stir in 100-150g of cubed tofu, tossing the mix until the vegetables are “al dente”… cooked but with a slight crunch!

Snacks if you need them…

A small handful of whole almonds

Hummus and vegetable crudités

A small bowl of sliced melon, blueberries and raspberries

Latest Update: Thursday, September 24, 2020