Monday, June 29, 2009

Ian Marber's Summer Diet: Get Beach Fit in just 14 Days

Telegraph

Beach diet

This diet is designed to help you lose as much as 7lb in 14 days, and gain a flatter stomach. It works in tune with your body, ensuring consistent levels of energy, and thereby avoiding hunger. Suitable for men and women, it is based on 10 simple principles, with easy-to-follow daily meal plans, and delicious recipes for you to make.
All the meals and snacks have been designed with a low glycemic load, so you can achieve low GI, where your body recieves a steady supply of energy and prevents excess glucose being stored as fat, without the fuss. And by eating every two-and-a-half to three hours you will avoid cravings altogether.
Try it: you will like the food and love the results, and the best part is that once you learn the basic principles, you can adopt them in the long term to change the way you eat for good.

Day 1

Breakfast

Hot lemon & ginger drink: fill tumbler with 1 slice ginger, juice ½ lemon, boiling water. Drink when slightly cooled.

Sliced ham with tomatoes & spinach (above): 4 cherry tomatoes, drizzle of olive oil, 45g baby spinach leaves, 1 thin slice ham, cut into strips, 1 slice rye or wholemeal toast. Preheat oven to 180C/350F. Drizzle olive oil over tomatoes and roast for 10-15 minutes. Steam spinach. Place tomatoes, spinach and ham on toast and serve.

Morning Snack

250ml vitamin juice:100ml mixed vegetable juice, 100ml carrot juice, 5 sprigs watercress, juice ½ orange, juice ½ lemon. Blitz in blender until watercress is finely chopped.

Lunch

Salad made from one portion raw vegetables, 1 tablespoon chickpeas, drained and rinsed, 1 small can tuna, drained, a little dressing.

Afternoon snack

High-energy smoothie: ½ avocado, small handful watercress, 5cm fresh ginger, grated, 2 sprigs mint, 100ml water, 100ml apple juice, juice ½ lemon. Blend. Stir in 150ml live natural low-fat yogurt.

Dinner

Baked trout & stir-fried vegetables (serves 2): 2 x 200g trout, gutted.1 tablespoon each fresh parsley and coriander.

Dill sauce made using 2 tablespoons reduced-fat fromage frais, 2 tablespoons horseradish sauce, 1 tablespoon lemon juice, 1 tablespoon fresh dill, chopped.

Heat oven to 150C/300F. Rinse fish and and fill cavity with herbs. Wrap each fish loosely in foil, cook for 15-20 minutes. Put aside one serving for tomorrow's lunch.

For the stir-fry use 300g raw vegetables per person, cut into bite-size pieces.

Day 2

Breakfast

Hot ginger & lemon drink.

Two eggs, scrambled, served on 1 slice rye or wholemeal bread or 2 oatcakes, topped with 1 teaspoon toasted sesame seeds.

Morning snack

250ml kick-start superjuice:150ml carrot juice, 100ml fresh tomato juice, 1 tablespoon lemon juice, small handful fresh parsley, ½ teaspoon cayenne powder, ½ teaspoon paprika powder. Blitz in a food processor for a few seconds.

Lunch

Cold trout from last night's dinner served with 1 portion of mixed salad or steamed vegetables and 1 slice of rye or wholemeal bread. Two tablespoons reserved dill sauce, or olive oil.

Afternoon snack

250ml high-energy smoothie
(as Day 1).

Dinner

Beetroot risotto with feta cheese & green salad (serves 2): 500ml light stock, 150g rice, 1 clove garlic, 1 stick cinnamon, 150g beetroot (use vinegar-free ready-cooked), ½ teaspoon caraway seeds, lightly toasted, 2 tablespoons olive oil, 100g spinach or kale, coarsely shredded, 1 medium onion, chopped, 1 medium head of fennel, trimmed and cut into thin slices, 2 teaspoons tamarind paste, 150g feta cheese, crumbled.

Bring stock to the boil, add rice, garlic and cinnamon. Simmer for 35 minutes. Drain, remove cinnamon and mash in garlic.

As rice cooks, lightly toast caraway seeds in a frying pan. Remove seeds and add a tablespoon olive oil to pan. Add spinach or kale, cook until leaves wilt. Set aside. Add more oil, cook onion and fennel until golden. Stir in the shredded greens, caraway seeds and tamarind paste. Add rice and beetroot. Set aside one helping for tomorrow.

Day 3

Breakfast

Hot lemon & ginger drink.

Yogurt with toasted oat flakes, seeds & fruit (above): 4 tablespoons live natural low-fat yogurt, 1 tablespoon toasted flakes, 3 tablespoons mixed seeds, 2 tablespoons mixed berries.

Morning snack

250ml vitamin juice (as Day 1).

Lunch

One portion beetroot risotto,
from last night, several sprigs watercress, 1 hardboiled egg, quartered, 1 slice rye bread. Pile risotto on watercress, top with egg and serve with bread.

Afternoon snack

250 ml fruit smoothie: 80g berries, 1 apple or 1 pear, 2 tablespoons no-fat soft cheese, 75ml nut or soy milk, squeeze of lemon juice, pinch of cinnamon. Blitz in a blender until smooth.

Dinner

Chicken or mixed vegetable brochettes & salad (serves 2):

250-300g chicken thigh fillets, cut into 2-3 chunks, 8 button mushrooms, 12 baby tomatoes,
1 medium courgette, cut into
thick slices, 1 yellow pepper, cut into chunks.

For the marinade:1 clove garlic, crushed, 1 tablespoon apple juice, 1tablespoon soy sauce, 1tablespoon tamarind paste, 1tablespoon mustard. Squeeze of lime juice. Mix, and marinade chicken for as long as possible. Thread vegetables and chicken alternately onto 4 metal or soaked wooden skewers. Cook on medium grill or barbecue. Serve with green salad.

Day 4

Breakfast

Hot lemon & ginger drink.

Choice of cereal or ham breakfast.

Morning snack

2 oatcakes or rye bread with
home-made houmous: 1 x 400g can chickpeas, 2 cloves garlic,
3 tablespoons lemon juice,
3 tablespoons olive oil, 2 tablespoons sesame oil, 2 teaspoons soy sauce. Blitz in processor until smooth. Store in fridge for up to five days.

Lunch

Salmon and steamed vegetables made with 1 salmon fillet, poached or grilled, 300g steamed vegetables. Fresh dill sauce (as Day 1). Choice of 1 slice rye or wholemeal bread or 2 oatcakes.

Afternoon snack

250ml fruit smoothie (as Day 3).

Dinner

Four bean salad (serves 2)

100g broad beans, 100g green beans, topped, tailed and cut in half, 100g mangetout or fresh petit pois, 100g red or orange pepper, 1 x 400g can beans, rinsed and drained, 2 spring onions, finely chopped, handful chopped herbs.

For the dressing: 2 tablespoons lemon juice, 2 tablespoons
reduced-fat fromage frais, 1 tablespoon apple juice, 1 clove garlic, crushed, 1 teaspoon Dijon mustard.

Steam beans and mangetout for
3-4 minutes. Refresh under cold water. Mix fresh beans, petit pois, pepper, canned beans, spring
onions and herbs in a bowl. Mix dressing, pour over salad, stir well. Serve.

Day 5

Breakfast

Hot lemon & ginger drink.

Choice of egg or cereal breakfast.

Morning snack

250ml kick-start superjuice (as
Day 2).

Lunch

One portion four bean salad, reserved from yesterday's dinner.
1 tablespoon mixed seeds,
1 hard-boiled egg, to add to
salad. Your choice of one portion
of carbs.

Afternoon snack

Reduced-fat fromage frais & peppers on oatcakes: spread two tablespoons of fromage frais onto two oatcakes. Top with two sliced peppers, from a jar, and a little lemon juice.

Dinner

Baked trout & stir-fried vegetables (as Day 1).

Day 6

Breakfast

Hot ginger & lemon drink.

Choice of ham or cereal breakfast.

Morning snack

2 oatcakes or rye bread, with home-made houmous (as Day 4).

Lunch

Salmon and steamed vegetables (as Day 4).

Afternoon snack

250ml fruit smoothie (as Day 3)

Dinner

Butter beans in tapenade with vegetables.

1tablespoon olive oil, 150g small mushrooms, sliced, 8 cherry tomatoes, halved, 2 tablespoons tapenade, juice ½ lemon, 1 teaspoon soy sauce, ¼ teaspoon chilli powder, 1 x 400g can butter beans, 450g mixed vegetables, chopped, few sprigs coriander, chopped.

Heat oil in frying pan and soften onion. Add mushrooms and tomatoes, cook for further minute. Stir in tapenade, lemon juice,
soy sauce and chilli powder.
Add butter beans. Heat for 3-4 minutes.

Steam green vegetables, until just cooked. Put aside one third for tomorrow's lunch.

Serve the rest with butter beans. Scatter chopped coriander on top.

Day 7

Breakfast

Hot lemon & ginger drink.

Cereal or ham breakfast.

Morning Snack

Two oat cakes or rye bread with home-made houmous (as Day 4).

Lunch

Tuna and vegetable salad

½ large can tuna, drained, 1 portion steamed vegetables, from yesterday's dinner, dressing. Mix.Your choice of carbs.

Afternoon snack

250ml high-energy smoothie (as Day 1).

Dinner

Chicken or mixed vegetable brochettes & salad (as Day 2).

BONUS RECIPE

Dinner: Duck breast or smoked tofu salad (serves 2)100g asparagus, ½ teaspoon five-spice powder, 1 tablespoon olive oil, 1 red pepper, cut into strips, 2 medium chicory heads, or gem lettuce, 2 duck breasts trimmed of fat or 200-250g tofu. A few toasted sesame seeds.

For the dressing: 1 tablespoon olive oil, pinch of cayenne pepper, juice and grated zest of ½ orange, 1 tablespoon soy sauce, 2 tablespoons balsamic vinegar, squeeze of lemon juice.

Preheat oven to 200C/400F. Mix five-spice powder and ground fresh black pepper with tablespoon of olive oil. Coat asparagus in oil and bake for 5 minutes in oven. Coat peppers, add to oven and cook for further 5-10 minutes. Break up chicory into two shallow bowls. Mix dressing ingredients. If using duck lightly oil hot griddle and cook quickly. Slice into four. If using tofu, toss in oil, and lightly brown under the grill. Divide asparagus and pepper mix over chicory, top with duck breasts or tofu, drizzle with dressing.