The 3- 1- 2- 1 Diet. Start the Diet Now Advertisement. The star trainer explains his 3- 1- 2- 1 diet as a . ![]() ![]() Do You Know the Best Diets of 2. The 3- 1- 2- 1 Diet: Eat and Cheat Your Way to Weight Loss—Up to 1. Days, is celebrity trainer Dolvett Quince's first book. The book gets its namesake from Quince's meal plan. Simply follow his specific diet instruction for three days, have a cheat day the next, spend two more days on his plan, and cheat on the final day of the week. This strategy will never make the dieter feel like they're missing out on their favorite foods, and seamlessly fits into lifestyles of all kinds. When combined with Quince's fast and effective workouts, you'll be armed with the keys for long- term weight loss success. Dolvett Quince is quickly becoming America's most beloved celebrity trainer, and his book if full of his signature humor and energy. The book will be released on November 1. Holiday diets: Left it too late to slim down? Melt away fat in 2 WEEKSBy. Sadie Nicholas for Mail. Online. Updated. 1. BST, 2. 9 July 2. Worried you’ve left it too late to get in shape for the beach? No fear, a new diet promises to start melting away fat in just 1. ![]() It's that holy grail of weight loss that we’re certain will make us feel more fab than fat in our bikini. But in reality, life, wine and chocolate get in the way and before we know it it’s almost time to pack the suitcase. According to recent research two thirds of women go on a diet before a holiday, with the majority trying for an 8lb weight loss. Failure to lose those pounds can leave you feeling self- conscious on your summer break. Fit for the beach: Get toned for your holidays with Fiona Kirk's, 2 Weeks In The Fast Lane - a 1. But does it have to be this way? A brand new diet by top nutritionist Fiona Kirk claims not. ![]() Transcript: Plant-Based Diets for Diabetes. Because of nonspecific symptoms, early diagnosis may be a challenge. Do these ab moves for a firm belly fast. You can have flatter abs in 2 weeks, whether you're at a beginner, intermediate, or advanced exercise level. Nutritionists have the education to make healthy choices, making their diets serve as as examples for clients to follow. After extensive research Kirk believes that two weeks is all it takes to shift as much as eight to 1. But, take heart, dear readers. For the author, as a. Her. plan, 2 Weeks In The Fast Lane, is a 1. New wave: After extensive research Fiona Kirk believes that two weeks is all it takes to shift as much as eight to 1. She devised the plan after research. Kirk decided to study the five to 1. Not only did they reach their fat loss goal, they kept it off.’ Fiona's book 2 Weeks in the Fast Lane. Kirk then devoured countless diet books. Her book is the result of her findings and. It’s not depressing or demotivating and, whilst it flags up the fat- gaining potential of regular consumption of certain carbohydrates, in no way is it low carb.’So, how does her 1. Kirk says it’s based on the nutrients, eating habits and lifestyle practices that can give fat cells – women have around 3. Food can and should provide a feel good factor that should never be trivialised or denied.’ SUPERSTAR FAT BURNING FOODS CALCIUMCalcium rich: Salmon. Growing scientific evidence indicates that a diet rich in calcium allows us to burn more calories per day and results in up to half the amount of fat being stored versus diets low in calcium. Calcium binds with bile acids and increases the amount of fat we excrete through the bowel - so instead of storing it we lose it. Calcium- rich foods included include cottage cheese, spinach, broccoli, rhubarb, tinned salmon and feta cheese. OMEGA 3 FATTY ACIDSFatty acids: Walnuts. Found in the likes of oily fish, kidney beans, chickpeas, frozen peas, avocado and walnuts, studies suggest Omega 3 fatty acids are one of the great secrets to permanent fat loss. ![]() They help maintain healthy blood sugar levels, inhibit the storage of calories as fat, encourage glucose to be stored in muscle cells not fat cells and increase thermogenesis – the production of heat by cells within the body causing fat to be used as fuel and calories burned. Fermentable carbs: Chickpeas. FERMENTABLE CARBSThink beans, lentils, corn, split peas, barley, brown rice and oats – there’s much excitement from scientists and nutritionists about fermentable carbs. They don’t contain many calories, promote regular bowels, and are associated with less fat storage after a meal. ![]() ASTAXANTHINA carotenoid that gives salmon, prawns, langoustine, rainbow trout and lobster their pink colour has been shown to increase the usage of fat as an energy source and accelerate fat burning during exercise. TWO WEEKS IN THE FAST LANE PLANTHE RULES: Eat only fruit until 1. South Beach Diet - 2-Week Eating Plan Follow these South Beach Diet guidelines and the Sample Meal Plans to kick-start your weight loss! Adapted from "The South Beach. How to Lose 15 Pounds in 2 Weeks. The best way to lose weight and keep it off is by adopting a healthy and sustainable lifestyle that you can maintain over time. ContextPopular diets, particularly those low in carbohydrates, have challenged current recommendations advising a low-fat, high-carbohydrate diet for weight los. ![]() Digestive havoc is the enemy of fat loss. Have a bowl of soup at lunchtime, and a plate of salad too. Avoid the starchy carbs allowed in the diet after 6pm unless you exercise in the evening (sweet potatoes, beans, lentils, couscous, brown rice, quinoa). Have at least three vegetables or a big salad with your evening meal. Eat something every two to three hours to keep the fat burning furnace firing all day and avoid energy dips and cravings. Bin white carbs like rice, bread and pasta as they give only short- lived energy, provide few nutrients and don’t fill you up for long. Get 3. 0 minutes of physical activity every day, ideally first thing in the morning when you fat burn more efficiently for as long as eight hours afterwards. Drink water every two to three hours - every chemical reaction in the body from extracting nutrients from food to encouraging fat burning needs water to get a result. Get back on track as quickly as you can if things go awry. All juices, salads and soups can be shop- bought if you don’t have time to make your own. Stick to the plan as closely as possible for two weeks. After two weeks you can continue the plan for as long as you wish or you can play around with the recipe and snack suggestions to suit your tastes. FAT BURNING RECIPESQUICK FIX JUICES AND SMOOTHIESGet the blender out, sling in a few ice cubes and a teacup of cold water then add your fruits of choice, chopped into bite- sized pieces. Add the extras - fruit juice, herbs, spices, flavourings - then blitz again. Add cold water if you need to thin it down, strain the juice through a sieve if you don’t like the seedy bits. Try the following combinations: Apple, raspberry and grapes with fresh orange juice Grapefruit, passion fruit and pineapple. Tangerine, strawberry and banana. All of the following serve two people. Season to your own taste. BEEF BROTH WITH PEARL BARLEY Brown 2. Worcestershire sauce. Stir vigorously until most of the liquid has evaporated. Add one small onion, one carrot and one stalk celery, all finely chopped, a small bay leaf and a sprig of rosemary, cover and cook over a low heat for 2. Add 5. 00ml vegetable stock and bring to the boil. Add 7. 5g of pearl barley and a handful of chopped parsley and simmer until the barley is tender. Remove the bay leaf and rosemary, season to taste and whizz the broth with a hand blender to slightly thicken but still leave a chunky texture. SPICY PEPPER AND SWEET POTATO SOUP Warm 1tbsp olive oil in a pan, add one small onion, one clove garlic, one stalk celery, three small peppers - red, yellow and orange - all finely sliced, plus a small sweet potato, peeled and diced. Cook until the vegetables are tender, then add half a tin of chopped tomatoes, one teaspoon powdered chilli and 5. Bring to the boil, then simmer for five minutes. Mash for a chunky texture or blend for a smooth soup. PEA, MINT AND LETTUCE SOUP Bring 5. Add 2. 50g of frozen peas and simmer until tender. Add six large green lettuce leaves, washed and shredded, and a handful of chopped mint leaves, simmer for a couple more minutes, whizz in the blender. CHICKEN AND VEGETABLE SOUP Poach two small skinless chicken breasts in 5. Remove from pan, cover and let stand until chicken is cooked through, about 1. Meanwhile, saute one small onion, one garlic clove, two small carrots and one celery stick, all finely sliced in 1tbsp olive oil until soft, eight to 1. Add the poaching liquid and simmer, covered until vegetables are tender. Shred the cooked chicken and add to the soup with 2tbsp finely chopped parsley. SPINACH AND WATERCRESS SOUP Saute one small onion, roughly chopped, in 1tbsp olive oil until soft. Add 5. 00ml vegetable stock and one dessert spoon porridge oats, bring to the boil then simmer for 1. Add half a bag each of fresh spinach and fresh watercress, bring soup back to the boil then whizz in the blender until smooth. Season and add lemon juice to taste. SPICY PRAWNSSaut. Add 1tsp turmeric, two crushed garlic cloves, 2cm grated fresh ginger and 2tsps chilli flakes. Cook for a few minutes until you end up with a rough, fragrant paste. Add a 4. 00g tin of chopped tomatoes and simmer for 1. Stir in 2. 00g raw peeled prawns and cook until pink. Serve with a dollop of natural yoghurt. TOMATO, SQUASH AND SPINACH CURRY Saute a small onion, finely sliced in 1tbsp olive oil until softened. Add 1tbsp curry paste and cook for a further three minutes. Add half a small butternut squash, peeled and cut into chunks, three tomatoes, quartered and 1. Cover and simmer for 1. TURKEY BURGERSTip 2. Mix and shape into two patties. Mix 1. 00g cooked, peeled, diced beetroot with the juice from the lemon, half a small red onion finely chopped, 1tbsp finely chopped parsley, 1tsp olive oil and 1tsp wholegrain mustard. Grill or barbecue the burgers for about six minutes each side and serve with little gem lettuce and the beetroot relish. DAY 1. Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices. Late morning: Small pack of unsalted nuts. Lunchtime: Beef broth with pearl barley, salad Mid afternoon: Ryvita and chopped egg. Evening: Very quick salmon - paint a salmon steak with olive oil and grill under a moderate heat for seven to eight minutes, turning once. Sprinkle with balsamic vinegar and lime or lemon juice. Serves one. DAY 2. Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices. Late morning: Oatcakes with tinned salmon and cucumber. Lunchtime: Spicy pepper and sweet potato soup, salad. Mid afternoon: Grain Bar. Evening: Very quick chicken - steam a skinless chicken breast for 1. Spread pesto or olive paste on top and put under the grill for a couple of minutes until bubbling. Serves one. DAY 3. Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices. Late morning: Raw baby vegetables with hummus. Lunchtime: Beef broth with pearl barley, salad. Mid afternoon: Cold boiled egg and ham. Evening: Tomato, squash and spinach curry DAY 4. Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices. Late morning: Cold cooked chicken, tomatoes and fresh nuts. Lunchtime: Pea, mint and lettuce soup, salad Mid afternoon: Raw baby vegetables with salsa. Evening: Spicy prawns. DAY 5. Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices. Late morning: Three bean salad. Lunchtime: Chicken and vegetable soup, salad Mid afternoon: Raw baby vegetables with cottage cheese. Flatter Abs in 2 Weeks: Ab Workouts for Beginner, Intermediate, and Advanced Levels. Beginner Moves. Butterfly Crunch. Targets: rectus abdominus (. Place hands behind your head, elbows in line with ears. Keeping your back flat on floor and stomach muscles contracted, exhale and curl your chest up a few inches off the floor toward your legs. Repeat 1. 0 times. Side to Side. Targets: obliques (sides)Lie on your back, knees bent and feet flat on the floor, with your arms at your sides. Exhale and contract your abs as you slide your right hand toward your right foot. Your head and neck should remain aligned and your lower back pressed to the floor. Return to start, then switch sides. Repeat 1. 5 times. Front Plank. Targets: transverse abdominals. Start on your hands and knees. Keeping your back and ab muscles contracted, drop down to your forearms while extending legs out behind you so you are resting on the balls of your feet. Be sure to keep your back straight, hips up, and neck relaxed. Hold for 3 seconds, then return to start. Repeat 1. 0 times. Intermediate Moves. Fingers to Toes. Targets: rectus abdominus. Lie on your back with your legs straight and extended toward the ceiling, with arms down by your sides. Exhale and contract your abs as you crunch up from your waist and extend your hands toward your toes. Keep your back flat on the floor. Work up to 2 sets of 1. Scissors. Targets: obliques. Lie on your back with your fingers resting behind your head. Keeping your abdominals tight, raise your left knee and touch it to your right elbow. Return to start, then raise your right knee and touch it to your left elbow. Alternate for 1. 5 reps in a smooth, continuous motion, keeping abs engaged and hands relaxed so you don't pull on your neck. Work up to 2 sets. Reverse Crunch with Resistance Bands. Targets: transverse abdominals. Lie on your back with your knees bent, arms down by your sides, holding one end of a band in each hand, with the band wrapped around tops of shins. Raise your knees toward your chest until your hips leave the floor. Hold for 3 seconds; lower to start. Repeat for 2 sets of 1. Advanced Moves. Knee- Ups. Targets: rectus abdominus. Brace yourself between the backrests of two sturdy chairs, keeping elbows slightly bent, shoulders down, neck relaxed, head and chest lifted. Keeping your abs tight, exhale and then very slowly bring your knees to your chest without swinging back and forth. If your form falters, try raising one knee at a time. Build up to 3 sets of 1. Leg Swings. Targets: obliques. Lie on back with arms out to sides, legs and feet pointing up. Exhale and draw navel in toward spine as you lower legs to left side about 5 inches from floor. Return to start and repeat on right side. Keep switching sides for a total of 1. Work up to 3 sets. Ball Leg Lift. Targets: transverse abdominals. Lie facedown on a ball and roll forward until your hands are on floor and just the tops of your feet are flat on ball. Keeping your back and right leg straight, slowly lift leg a couple of inches toward the ceiling. Hold for 3 seconds, then lower. Do 1. 0 reps, then switch legs. Add 2 repetitions each week as long as you can maintain perfect form. Summer diet: Lose up to 1. You might have a headache for the first few days if you are used to drinking a lot of caffeine. It will pass quickly so don’t give up. Stick with it and by day three or four you will feel fantastic. Below is a complete menu plan for you to follow during week one. For week two, you are free to make up your own meals using all the delicious foods you’re allowed. Just make sure you stick to three meals a day plus two snacks. Don’t forget to drink plenty of water and, if you’re hungry, snack on fruit, vegetable crudit. All recipes serve two unless otherwise stated. If vegetarian you can have pulses instead of meat. Eat these as part of your snacks or incorporate them into your meals. Apple cider vinegar is particularly good during a detox.? Make sure you drink plenty of water, herbal tea and coconut water. Liquorice tea is particularly good for calming a sweet tooth during a detox. Prick the sweet potatoes all over with a fork and place on baking tray. Cut the other ingredients into bite- sized pieces and place around the potato. Sprinkle the garlic over the top and bake for 4. Thia prawn soup is a quick and easy meal that won't leave you hungry . Add the mushrooms and mangetout to the pan. Cook for three minutes then add the prawns and soy sauce. Cook for a further two to three minutes until the prawns turn pink. Stir in the coriander and serve immediately DAY TWOBREAKFAST Hot water and lemon Scrambled egg and smoked salmon LUNCH Corn on the cob, mixed salad sprinkled with lemon juice DINNER Chicken curry. Large bunch of coriander, chopped. Dry fry the onion in a pan over a low heat until it starts to soften. Add curry paste and cook for a few minutes. Add the chicken and cook until the edges are sealed. Add tomatoes and bring to the boil. Simmer until chicken is cooked. Stir in coriander and serve with a tomato and onion salad. Start off the day right with a delicious plate of scrambled eggs and salmon . Serve warm or cool with the flaxseeds sprinkled on top. LUNCH Prawn salad. Mix cooked king prawns with mixed leaves, chopped cherry tomatoes, chopped fresh peppers and chopped cucumber. Sprinkle with lime juice. DINNER Vegetable curry. Add the garlic, stock, ginger and curry powder. Bring to the boil and cook over a medium heat for eight to 1. Stir in the chopped tomato, season and bring back to the boil. Simmer uncovered for five to six minutes. Garnish with coriander. A tomato and spinach omlette is a perfect lunchtime meal that will keep you going until dinner . Stir in the flaxseeds and drink immediately. LUNCHTomato and spinach omelette DINNERSalad Ni. Combine the rest of the ingredients in a bowl, cut the eggs into quarters and place on top. Sprinkle lemon juice over salad. DAY FIVEBREAKFASTPoached eggs with wilted spinach and grilled mushrooms LUNCHBaked salmon fillet with mixed salad DINNERRoasted vegetables. Peel squash, then chop the vegetables into chunks. Add the garlic, lemon, chilli and thyme and stir. Bake for 4. 0 minutes, until softened. Garnish with the parsley. The prawn and mango salad is the perfect combination for a refreshing lunchtime bite . Cut the pepper, onion and courgette into chunks and mix in a bowl with the cherry tomatoes, garlic, chilli flakes and herbs. Place the vegetables under the grill for 1. Serve with the salsa drizzled over the top. DINNER Steamed coriander salmon. Spread the marinade over the salmon fillets and grill or steam for 1. The plan also includes a CD with six meditations. DETOXING HELPED ME LOSE 2st IN JUST 1. WEEKSDaily Express Women’s Editor Mernie Gilmore, 3. Christianne Wolff’s detox plan. Mernie Gilmore dropped two dress sizes following Christianne Wolff. I’d always been a bit sceptical about them. So when Christianne promised that I could lose 2st if I followed her plan for 1. I was intrigued but didn’t think it would work. When I read the plan and realised how much I would have to give up I started to worry. Coffee was the only thing that woke me up in the morning. I’d always had a sweet tooth – and an appreciation of a glass of chilled white wine. Sounded like a whole lot of no fun to me. Still, I started with the best of intentions, waking up on day one and making a herbal tea before wondering what I should have to replace my usual cereal and toast. The first few days were tough. I had terrible headaches and looked longingly at chocolate. Sure enough, on day four I started to feel better. By day five I felt suspiciously well, bouncing out of bed without giving coffee a second thought. Two weeks in I’d lost 8lb and for the next 1. I stopped feeling so hungry all the time and no longer craved a sugary snack mid- afternoon. I started juicing every morning and soon couldn’t remember why I’d ever had coffee when I could have been slurping a green juice. After 1. 2 weeks I’d lost 2st and gone down two dress sizes from 1. I followed the exercise plan – a mix of daily abdominal work, high intensity interval training, yoga and cardio. I loved the variety and found the yoga very relaxing. After 1. 2 weeks not only had I lost weight, I’d toned up. It wasn’t always easy. I’m not sure I’d want to repeat Easter without chocolate in a hurry. However, the results made it more than worth the effort – and I’m sticking with a healthy regime from now on. Mernie used a Kuvings Whole Slow Juicer, . For more information call 0. Related articles. SWITCH ON TO THE JOYS OF JUICINGMany of the nutrients in vegetables are destroyed in the cooking process so juicing gives you an easy and delicious way to boost your raw fruit and veg intake. If you have a juicer, you can enjoy one fresh juice each morning as part of the bikini detox. All recipes serve one. Just push all the ingredients into the juicer and drink immediately. KALE AND APPLE SURPRISE2 green apples 1 handful kale leaves 3 celery stalks 1 cucumber . CARROT AND SPINACH3 large carrots . IMMUNE BOOSTER1 beetroot 3 large carrots 4 celery stalks.
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