Lose up to 3lbs in 3 days
Friday 05 June 2009
Struggling to shed those few extra pounds? Maybe you want to kick-start your diet ready for the summer months. This three day diet is packed full of super-healthy super-foods and contains all the antioxidants and nutrients you need to fill you full of energy while you’re shedding the pounds.
Follow our tasty meal plan then try the fun toning exercises and you can lose up to 3lbs. Based on just 1,200 cals per day, it’s only recommended for three days. But if you enjoy it, you can carry on the good work safely and healthily by joining Closerdiets.com for you own personalised diet plan.
Remember to include breakfast, lunch, dinner and three snacks taken from the list every day. Cutting down or skimping on meals will simply affect how your body processes food - and be far less effective in the long run.
DAY 1
Breakfast:
* Porridge made with semi-skimmed milk (Large bowl)
* Wholemeal Bread (1 slice)
* Low Fat Spread (1 level tsp)
* Marmalade (1 level tsp)
* Dessertspoon of raisins
Kcal: 300
Lunch:
Sliced Turkey and salad wrap with extra light mayonnaise, served with a banana, pear and blueberry smoothie made in a blender with a small glass of orange juice.
* Sliced Turkey (3oz slice)
* Lettuce, Tomato, Cucumber - as much as you like
* Extra Light Mayonnaise (1 tablespoon)
* 1 Wrap
* Orange Juice (small glass)
* Banana (1/2)
* Pear (One small)
* Blueberries (2 tablespoons)
Kcal: 302
Dinner:
Stir fried Tofu, courgette, tomatoes and carrots in a sweet and sour sauce served with noodles
* Noodles (1oz/ 28g raw)
* Tofu (5oz)
* Courgette
* Carrots
* Tomatoes
* Spray Oil (5 sprays)
* Sweet and Sour sauce (3 tablspoons/50g)
1. Cook and drain noodles according to the manufacturer's instructions.
2. Prepare and slice vegetables.
3. Heat a non stick pan and add the spray oil.
4. Cut the Tofu into 1cm strips.
5. Stir fry Tofu for 3 minutes, tossing to prevent sticking. Add carrots and courgette and fry for another 2 minutes.
6. Add tomato and stir fry for another 3 minutes, tossing and shaking to avoid sticking. (If it does, just add a little water)
7. Make a well with a spoon in the centre of the Tofu and vegetables so that the bottom of the pan is visible. Pour in the sweet and sour sauce and heat, stirring all the time, until simmering.
8. Serve with the noodles
Kcal: 306
DAY 2
Breakfast:
* Wholemeal toast (1 slice)
* 1 small booiled egg
* Low Fat Spread (1 level tsp)
* Orange Juice (Large glass)
Kcal: 300
Lunch:
Baked potato with healthy range baked beans, served with tropical juice and a pot of Soya yogurt with fruit.
* Large potato
* Baked Beans (3 tablespoons)
* Tropical Juice (Small glass)
* Soya yogurt with Fruit (One pot)
Dinner:
Spaghetti Amatriciana with Bacon
* Spaghetti (1oz/28g raw pasta)
* Lean back bacon (2oz/56g)
* Tomato pasta sauce (5 tablesppons)
* Mixed red and green peppers (3oz/84g)
* Spray oil (5 sprays)
* Mixed Herbs (1⁄4 tsp)
1. Cook spaghetti according to the manufacturer's instructions.
2. Prepare and slice the vegetables and chop the herbs finely. Dice the bacon.
3. Heat a non stick pan and stir-fry bacon in spray oil for 2 minutes.
4. Add the peppers and cook for a further 3 minutes.
5. Pour in the pasta sauce and heat gently until simmering. Do not boil.
6. Drain spaghetti and add sauce mixture.
KCal: 302
DAY 3
Breakfast:
* Bowl of oat flakes (1/oz /28g) with handful of mixed berries
* Semi-skimmed milk (4floz/112ml)
* One slice of toasted brown bread
* Low fat spread (1 level tsp )
Kcal: 307
Lunch:
Wholemeal bread with chicken and salad, served with a bowl of carrot & coriander soup
* Cooked chicken breast (2oz/58g)
* Low fat spread (1 level tsp )
* Wholemeal bread ( 2 slices)
* Lettuce, Tomato, Cucumber - as much as you like
* Extra light mayonnaise (1 dessertspoon)
* Carrot & coriander soup (5floz/140ml)
Kcal: 300
Dinner:
Closerdiets.com marinaded Salmon with Rice
* Salmon (2 1⁄2 oz / 70g)
* Dill (1/2 tsp)
* Salt (pinch)
* Pepper (to taste)
* Vegetable Oil (1 tsp)
* Sugar (1/4 tsp)
* Coriander seeds (1/4 tsp)
* Lemon Juice ( 1 dessertspoon)
* Crème Fraiche (1 dessertspoon)
* Rice (1oz/ 28g raw rice)
* Honey (1/2 tsp)
* 1 egg yolk
1. Prepare salmon by laying it down on a board and removing any pin bones. Then smooth it out.
2. Cut the salmon diagonally into thin large slices and marinade with the salt, sugar, lemon juice, coriander seeds and cracked pepper. Let this work on the salmon for 10-15 minutes.
3. To make the dressing, add one egg yolk and olive oil and blend well.
4. Fold in the crème fraiche and honey. Sprinkle with some lemon juice and chopped dill and season to taste.
5. Place the sliced salmon on a plate and garnish with dill. Coat it with the honey dressing.
6. Serve with boiled rice.
Kcal: 308
Snacks:
* 2 walnuts
* 2 Kiwis
* Apple, pear or banana
* Carrot sticks, broccoli florets or sliced peppers with spicy tomato salsa dip
* Smoothie
* Glass of flavored Soya milk
* Yoghurt
* 1 dessert spoon pumpkin seeds
* 2 dried apricots
* Ryvita Goodness bar
Drinks:
Herbal teas, green tea, tea, coffee or water can be consumed with all meals.
Aim to include 10 glasses of water a day.
Smoothie Sense:
If you don't have time to make smoothies at home and prefer to buy them ready-made, here's how to be sure to make the healthiest choice:
* Always choose one which contains fresh fruit
* Make sure it's made with juice, low fat milk or yogurt.
* Aim for one that has about 60 kcals per 100ml
Fun fat burners
To avoid aching muscles the morning after your workout, be sure to stretch before you exercise.
If you get bored easily, don’t resign yourself to running or the gym, you’re motivation is guaranteed to lapse by the end of the week. Instead invest in a skipping rope and alternate fast-paced skipping with slow skips and even backwards jumps.
If you’ve got friends who are trying to shape up, grab some rackets and hit the tennis or squash courts. All the running and stretching will get you fit in no time, and you’ll stay motivated by taking a friend.
Try to get your heart rate up for at least 30 minutes 3-4 times a week, then get toning with these super-moves:
1. Ab Curl
Lie on the floor with back flat and knees bent, hip-width apart. Keeping your head in line with your body and eyes looking at the ceiling, lift your shoulders off the ground about 15cm. Hold for two seconds then lower.
2. Oblique Twist
In the same starting position as the ab curl, reach across your body with your right hand towards your left knee- you should feel a pull in your oblique muscles. Alternate sides.
3. Inner Thigh
Lying on your left side, support your head with your left hand and bend your right knee so that it’s touching the floor, level with your waist. Raise your left leg about 6 inches off the ground. Repeat on right side.
4. Outer Thigh
Lying on your left side, support your head with your left hand. Keep left leg straight and slowly raise right leg about 8 inches. Repeat, alternating sides.
5. Tricep Dips
Sit on the edge of a secure chair and place your hands beside your hips with your fingers curled under the seat. Keep your feet a comfortable distance away from the chair, slide your bottom off and lower your body towards the floor, then raise and repeat.
Join Closerdiets.com today and receive your very own tailor-made diet for just £2.99 a week!