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 14 days… and shows you how to keep it off
How many times have we promised ourselves that before we hit the beach for our summer holiday we’ll shed half a stone?
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 14-day diet based her own nutritional expertise
But does it have to be this way? A brand new diet by top nutritionist Fiona Kirk claims not. After extensive research Kirk believes that two weeks is all it takes to shift as much as eight to 12 pounds, look leaner and fitter in a bikini and kick start continued fat loss.
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‘Spare us another crash diet!’ I hear you all say. But, take heart, dear readers. For the author, as a nutritionist, doesn’t advocate crash dieting, denial or deprivation. Her plan, 2 Weeks In The Fast Lane, is a 14-day diet based on solid research and her own nutritional expertise.
‘We can change some of our eating habits in just a few weeks if we really want to and see some great results that can motivate us into changing a few more,’ explains Kirk.
New wave: After extensive research Fiona Kirk believes that two weeks is all it takes to shift as much as eight to 12 pounds
She devised the plan after research showed that between 85 and 95 per cent of dieters regain the weight they’ve lost within five years – Kirk decided to study the five to 15 per cent who reached their goal and maintained it.
‘I wanted to know what it is successful dieters do to and how they keep the flab off,’ she adds. ‘I interviewed hundreds of people and discovered that 63 per cent of successful dieters had found a so-called quick fix diet that actually worked.
‘The initial fat loss encouraged them to include in their daily lives some of the eating, drinking, exercise and lifestyle strategies they learned. 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 promising quick weight loss, and pored over the latest research papers detailing new ways to accelerate fat loss, some of them proven, others still the subject of studies. Her book is the result of her findings and presents a diet that promises maximum fat loss with maximum nourishment in minimum time.
‘This is not a crash diet,’ says Kirk, emphatically. ‘It doesn’t count or restrict calories or leave you short of nutritional goodness. 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 14-day programme work? Kirk says it’s based on the nutrients, eating habits and lifestyle practices that can give fat cells – women have around 34 billion and men around 25 billion – a kick up the backside, encouraging them to shrink. And fast.
‘When we gain fat we don’t gain new cells, the existing ones simply expand up to five or six times their size, like a balloon gradually filling with water,’ Kirk explains. ‘To lose fat we have to get them to shrink and stay shrunk. My plan is based on the discovery that certain foods and habits can accelerate this process.
‘But food is fuel and regular refuelling is absolutely essential if we are to thrive so this plan is not about deprivation. Food can and should provide a feel good factor that should never be trivialised or denied.’
SUPERSTAR FAT BURNING FOODS
CALCIUM
Calcium 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 ACIDS
Fatty 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 CARBS
Think 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.
ASTAXANTHIN
A 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 PLAN
THE RULES:
Eat only fruit until 11.30am – it’s easier to digest if eaten on its own. 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 30 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 RECIPES
QUICK FIX JUICES AND SMOOTHIES
Get 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. Whizz until smooth.
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 250g of finely cubed, lean stewing steak in olive oil, add 2tsps each of balsamic vinegar and 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 20 minutes. Add 500ml vegetable stock and bring to the boil. Add 75g 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 500ml vegetable stock.
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 500ml of vegetable stock to the boil in a pan. Add 250g 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 500ml vegetable stock for six minutes. Remove from pan, cover and let stand until chicken is cooked through, about 15 minutes.
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 10 minutes.
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 500ml vegetable stock and one dessert spoon porridge oats, bring to the boil then simmer for 10 to 15 minutes.
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 PRAWNS
Sauté a small finely sliced onion in 1tsp sesame oil until soft. 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 400g tin of chopped tomatoes and simmer for 10 minutes, adding a splash of water if required. Stir in 200g 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 100ml water. Cover and simmer for 15 minutes, stir through 50g fresh spinach leaves and cook for two minutes.
TURKEY BURGERS
Tip 250g turkey mince into a bowl with a pinch of dried thyme, the grated rind of half a lemon, a sprinkling of sea salt and black pepper. Mix and shape into two patties. Chill.
Mix 100g 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 10-15 minutes until cooked through. 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
Evening: Very quick lamb - rub a lamb steak with lemon zest and a pinch of cinnamon mixed with a splash of olive oil and grill for four minutes on each side if you like it pink, longer for well done. Heat through a little fresh orange juice with very finely diced red chilli and pour over the lamb before serving. Serves one.
DAY 6
Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices
Late morning: Mixed olives with feta cheese or stuffed olives
Lunchtime: Spinach and watercress soup, salad
Mid afternoon: Small pack of fresh nuts and seeds
Evening: Very quick pork - mix 1tbsp of peanut butter with a little sweet chilli sauce, season with pepper and brush half the mixture over two pork fillets. Grill under a moderate heat for two minutes. Turn, brush the other side with the remaining mixture, grill for another two minutes. Serve with fresh apple slices and chopped fresh coriander or mint. Serves one.
DAY 7
Morning: Fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices
Late morning: Raw baby vegetables and guacamole
Lunchtime: Chicken and vegetable soup, salad
Mid afternoon: Celery sticks with nut butter
Evening: Turkey burgers
Bedtime options
Oatcake and scrambled egg or turkey slices
Cottage cheese and seeds
Porridge and honey
Extracted from 2 Weeks in the Fast Lane, Fiona Kirk (£7.99, Painless Publishing) available from www.fatbustforever.com.Special reader offer of £7 plus p+p (quote ref: MO811). See www.fatbustforever.com for more details.