Has more than two months of lockdown wreaked havoc with your diet? Dont panic, youre not alone.
Reduced activity levels, higher booze intake and increased comfort-eating has left almost half of Brits heavier than they were at the beginning of the year, according to new research by Cambridge Weight Plan.
The good news is theres still time to turn it around and trim down for a summer of more freedom outside. And we have just the healthy plan to get you into your best shape inside and out.
Not only is our two-week plan full of tasty breakfasts, tempting lunches and delicious dinners, its also packed with immune-boosting seasonal superfoods to help you lose weight and health-proof your body as best you can.
Today, youll find your shape-up meal planner and tomorrow an easy exercise routine, plus delicious extra recipes.
The latest diet research shows that the healthiest and most effective way to slimdown is to ditch processed foods andtakeaways in favour of fresh, home-cooked healthy meals.
And sticking to a Mediterranean-style diet has been demonstrated time after time as the ultimate way to achieve this.
This means eating plenty of lean proteins, such as chicken, fish and eggs, pulses such as beans and lentils, and cooking with olive oil and increasing your intake of fruit, veg and wholemeal carbs, such as granary bread, explains nutritionist Linda Foster.
This provides your body with high levels of protein and fibre, which will help to fill you up and create long-lasting energy while the fruit and veg, along with plenty of water, will keep you hydrated and also help beat bloating.
Our two-week plan (which can be safely followed for longer) keeps hunger at bay because its designed to keep blood sugar levels stable, helping prevent those hard-to-ignore cravings for unhealthy treats.
Youll also cut out alcohol, white carbs and excess salt and sugar to help reduce water retention and flatten your tummy for a leaner-looking body.
Better still, the recipes are super-easy to make, dont require hard-to-find ingredients and taste absolutely delicious. So get started today to head into summer feeling and looking your very best.
1 Grapefruit
As well as being packed full of immune-boosting vitamin C, some studies have found that when overweight people include grapefruit in their diet, they lose more weight. This is thought to be because the sharp-tasting fruit has been shown to curb appetite, as well as lower output of the fat storage hormone insulin, which can result in weight loss.
2 Broccoli
It contains antioxidants that can help your body fight off illness, plus its high in chromium, which helps the pancreas stabilise insulin release and prevent the fluctuating blood sugar levels that can lead to food cravings and bingeing.
3 Peppers
A great source of the health-boosting nutrient betacarotene, plus even sweet peppers have a mild thermogenic (heating) action that increases metabolism, encouraging the body to burn more calories.
4 Salmon
Its a great source of the protein leptin, which controls your appetite so you dont overeat.
5 Spinach
Its rich in vitamin C and the antioxidant betacarotene, plus it contains a unique plant membrane called thylakoid, which research by Lund University in Sweden has found can actually reduce cravings for junk foods.
Eliminate all processed biscuits, cakes, ready meals and snack foods.
Simply follow the easy meal plan below, choosing three meals plus two snacks a day from the options for two weeks or more depending on how much weight you want to lose. You can also drink unlimited amounts of black tea, herbal tea, black coffee and water.
Excerpt from:
Lose your lockdown love handles in 14 days with this easy diet plan - Mirror Online
