Quick weight loss diets
Recharge your body’s fat-burning power in one week with this quick weight loss diet
We’d all like to lose fat without having to eat less, but the idea of honing your perfect physique without calorie counting or eating measly portions isn’t as far-fetched as it sounds. Eating the right combination of foods at specific times will help to harness your body’s fat-melting powers, speeding up your metabolism and helping to zap stubborn fat cells for good.
Put your body in the fat burning fast lane with this easy-to-follow diet. Each day you’ll be eating five small meals at regular intervals to regulate your blood sugar levels and reduce cravings. Pair the eating plan with the fat burning workout (see pages 68-70) and you could expect to lose up to 3lbs over seven days. You will also feel less bloated, with renewed energy and clearer skin. For longer lasting results, follow the diet for up to one month, mixing up the meal ideas by experimenting with different types of complex carbohydrates such as pearl barley, millet and brown rice and alternating animal protein with veggie sources.
The 7-day fat loss diet
Eat your way slimmer with these tasty meals
50g porridge oats made with 120ml almond milk topped with grated apple and 1tsp cinnamon.
1 carrot and 2 sticks of celery served with 1/4 pot of houmous.
Mackerel salad made with 1 mackerel fillet, 50g roasted butternut squash, 1 beetroot, a handful of mixed salad leaves, 5 cherry tomatoes and 4 walnuts. Drizzle with flaxseed oil.
2 oatcakes, each topped with 1tbsp reduced-fat cottage cheese and sliced tomato.
Chicken stir-fry made with 1 sliced chicken breast, half a packet of stir-fried vegetables, 1 deseeded chilli, 1tbsp soya sauce, a squeeze of lime and a sprinkling of coriander. Serve with 50g brown rice.
2 poached eggs served on 1 slice of toasted rye bread.
1 chopped apple and 4 Brazil nuts.
1 small carton of lentil soup served with a small wholemeal roll.
1 small pot of low-fat natural probiotic yoghurt served with 2tsp mixed seeds, such as pumpkin and sunflower.
Chicken curry made with 1 chicken breast, 1 small onion, 1 minced garlic clove, 1/2tsp curry powder, 1/2tsp turmeric, 1/4 can coconut milk, garnished with coriander and served with 50g pearl barley.
Half a can of cannellini beans, cooked with tomato purée, half a small onion and 1 minced garlic clove. Serve on 1 slice spelt bread toast.
Chia pudding made with 3tbsp chia seeds covered with 120ml oat milk. Top with 1tsp cinnamon and 1tsp coconut flakes. (Make it the evening before and keep it in the fridge.)
1 baked sweet potato served with 1 can of tuna in water, chopped tomato, cucumber and 1tbsp reduced-fat cottage cheese.
Smoothie made with 1 scoop whey protein, half a small banana, 3tbsp mixed berries such as blueberries and raspberries, 1tsp flaxseeds and 200ml coconut milk blended together.
50g wholemeal pasta served with 1 sliced chicken breast and fresh basil pesto sauce. Serve with a green side salad.
2 egg omelette with spinach and mushrooms served on 1 slice of wholegrain toast.
2 oatcakes each served with 2 tsp guacamole.
Quinoa salad made with 50g quinoa, 6 cooked king prawns, a generous helping of watercress, beetroot and roasted peppers seasoned with a squeeze of lemon, 1tsp olive oil and chopped parsley.
Kale crisps. Bake half a bag of kale in the oven at a low heat (around 150 degrees) until crispy. Season with black pepper, paprika and 1/2tsp Himalayan salt.
2 fish cakes made with 1 small mashed sweet potato, 1 can of salmon, 1 chopped deseeded chilli and coriander mixed together and shaped into patties. Fry in 1tsp coconut oil until brown.
2 buckwheat pancakes made with 50g buckwheat flour, 1 egg, 150ml skimmed milk, whisked together and ladled into a pan heated with a little butter. Serve with 3tbsp blueberries, 1tbsp low-fat crème fraîche and a small drizzle of maple syrup.
Half a grapefruit served with a small pot of low-fat natural yoghurt and a drizzle of honey.
1 chicken sandwich with avocado and tomato served on rye bread.
6 almonds and 2 fresh figs.
2 Mexican bean burgers made with 1 tin of mashed red kidney beans, 1 small chopped onion, 1 minced clove of garlic, 1/2tsp cumin, 1/2tsp mild chili powder and 1 egg. Mix the ingredients together, shape into patties and lightly dip in oat flour before grilling until brown. Serve with sweet potato wedges and steamed broccoli.
2 boiled eggs with sliced tomato served on 1 slice of wholegrain toast.
2 oatcakes each topped with 1 slice of smoked salmon and 2 cherry tomatoes.
2 mini wholemeal pitas filled with 1 can of sardines mixed with 1/2 a red onion and 1 chilli deseeded, and a handful of rocket.
1 cup of miso soup and 2 oatcakes.
Turkey chilli con carne made with 100g minced turkey, 1tsp cinnamon, 1tsp paprika, 1 small onion, 1 minced garlic clove, 1/2 tin of chopped tomatoes, and coriander to season. Serve on 50g quinoa or millet.
1 pot low-fat natural yoghurt served with 3tbsp mixed berries and 2tbsp sunflower seeds.
6 walnuts and 2 plums.
Sweet potato and bean stew made with 1/2 tin of mixed beans, 1 small red onion, 1 minced garlic clove, 1/2 yellow pepper, 1 small sweet potato, a handful of spinach, 1/2tsp cinnamon and 1/2tsp mild chili powder.
Carrot and cucumber crudités served with 3tbsp reduced-fat cottage cheese.
1 steamed salmon fillet served with a large helping of sautéed onion, garlic, broccoli, spinach and mushroom.
Burn fat fast
Try these top diet upgrades for best results
1 Make sure to eat at regular intervals. You should leave no longer than 3 hours between meals.
2 Give your digestion a boost with a manual massage twice daily. Using light circular movements massage from just under your rib cage to under your belly button in a clockwise direction.
3 Guzzle a minimum of 2 litres of water a day. Add a slice of lemon to help flush toxins from your body.
4 Sip on herbal teas such as fennel, nettle and peppermint throughout the day to curb hunger pangs.
5 Cut out alcohol for the full seven days for best results. This will give your liver a chance to detoxify.
Top 5 slimming foods
These everyday foods are the ultimate fat-burning heroes
These brightly coloured low GI berries are packed with antioxidant phytonutrients, which help to boost your body and brain function.
A powerhouse of protein, eggs are low in calories yet high in energy offering the perfect start to the day.
Crammed with weight loss promoting fibre and liver supportive nutrients, this dark green veg is one of the healthiest members of the cruciferous family.
Chilies contain a compound called capsaicin, which helps to speed up the metabolism long after you finish your meal.
Strawberries get top marks for their antioxidant content. Nibble on the juicy fruit for a sweet treat when sugar cravings strike.