12 WEEK DIET AND LIFESTYLE PLAN FOR WOMEN

With this diet we aim to get you into a routine of regular eating with correct nutrition in a low calorie environment, with low carbs and zero carbs after 6 pm.

 

DAILY PLAN

Change times to fit in with your own lifestyle, but remember that you will need to space the meals out the same and try to get up early. Routine is the key!

7.00 a.m.

On waking drink a pint of water with a squeeze of fresh lemon, then do your 30 minute walk on an empty stomach. This will burn straight into you stored fat and use it as energy instead of using any food you may have eaten.
 

7.45 a.m.

A sachet of porridge oats (25g) with water. You can use sweeteners and Cinnamon with it to make it taste good. You can also have a couple of Oatibix/ Weetabix with skimmed milk OR 2 slices of wholemeal bread with Olivia spread as an alternative.
2 egg whites with 1 yoke, scrambled. Don't use oil or butter to make it.
1 pint of water
1 cup of black coffee or green tea (both drinks will help speed up your metabolism)
Pro Vital *
Pro CLA *
Pro Lean *
 

10.30 a.m.

Protein drink/meal replacement with water and 1 piece of fruit (apple/pear/orange) .
Water.
 

1.00 p.m.

160 grams of less than 3% chicken breast steamed/grilled or in a stir fry (made with one spray of one cal spray and 1 pepper, 1 onion and some garlic)
OR
140 grams of flame grilled cooked chicken (available from Sainsbury), with a small jacket potato/sweet potato/Basmati rice and broccoli or other green vegetables.
OR
Small baked potato with tuna and some salad.
1 pint of water and 1 green tea/black coffee
 

3.30 p.m.

Protein/meal replacement.
1 pint of water.
 

6.00 p.m.

Something similar to 1 p.m. meal.
Green tea
1 pint of water
 

9.00 p.m.

Protein meal with no carbs whatsoever.  Suggestion: egg whites or another meal replacement.
1 pint of water
 

11.00 p.m.

Don't stay up too late as you need your rest and you will get hungry!



The above plan will give you around 1400 Calories a day and is just an example, we can talk about different foods and chop and change the diet to suit your taste buds! This diet isn't a quick fix but is designed to fit in with your training, giving you enough energy to train without an excess amount of carbs. Start educating yourself on what foods contain i.e fats, protein and carbs etc.

The above may look like a lot of food but the portions are really small and should only take a few minutes to eat. Remember if you don't eat more of the right things your body will not burn fat efficiently.


SHOPPING LIST

Small chicken breasts
Cooked chicken for when you're on the go (3% fat)
Lots of eggs (Free Range organic)
Fruit
Water to take with you.
Coffee
Green Tea
Sweet and Jacket potatoes
Green Vegetables (broccoli, spinach etc.)
Protein/ Meal Replacements from CNP Professional*
Basmati Rice
Peppers
Onions
New potatoes
Jacket potatoes
Tuna/Fish
Rump Steak



A LITTLE THOUGHT

Just apply some of the above and you will reach your target weight. You might not see results straight away but if you stick with it and don't cheat (in other words don't kid yourself!) you will melt fat. No treats on my program I'm afraid!
- No Booze
- No Sweets
- No Chocolate
- Try to cut out salt
- Eat as many green fibrous vegetables as possible.
- Drink lots of water (a minimum of 2 litres per day)

A good measure for portion size is that 200 grams of meat is the size of your fist.


* CNP Professional is the worlds leading nutritional supplements company
* Pro Vital is vitamins and mineral tablets
* Pro CLA and Pro Lean are essential supplements to aid fat burning and increase metabolic rate.

Meal replacements are low calorie drinks mixed with water that contain all the nutrients of a proper meal with half the calories.



TRAINING

I personally find a brisk 30 - 40 minute walk early in the morning before breakfast is a great way to burn into your stored energy i.e fat! Have a glass of aired water with a squeeze of lemon in it before you go. Having an empty stomach will encourage your body to use that unwanted fat for energy.

Training for beginners is about gently encouraging your body into its new regime without injuring it. If you are a gym member start your training with a gentle walk on a treadmill/bike/cross trainer for about 5 - 10 minutes to warm up.

After warming up, do some light stretches covering the whole body and move onto the plank (a core stability exercise which helps strengthen the muscles that support your back and abdominals).

Next - ask your gym instructor to give you one exercise per body part and work the whole body i.e shoulders, chest, arms, back and legs. Weights should be easy to handle at this stage and the movements should be executed properly (your gym instructor can help you with this) I suggest 4 sets of 10 reps per body part.

After finishing weights, simply do a walk on a treadmill at a medium pace or use a stationary bike/cross trainer for around 30 mins.

Total workout time is about 1 hour and can be done 3 times per week.

Weights and level of exertion should be different for each age group, but my advice is to find a level that you are comfortable with and just go a little bit above it.


Good Luck!