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Diet expert reveals how to EAT your way to losing 10 pounds in just two weeks
Diet expert reveals how to EAT your way to losing 10 pounds in just two weeks (and the weight loss meal plan includes a FRY-UP)
Nutritionist Fiona Kirk has shared the secrets of her new diet book with FEMAIL
She shares recipes as she reveals you can lose weight by eating the right things
She reveals her do's and don'ts, including always eating an egg for breakfast
By Imogen Blake and Fiona Kirk For Mailonline
PUBLISHED: 08:41 BST, 29 June 2017 | UPDATED: 21:57 BST, 29 June 2017
Summer has well and truly arrived - but if you're panicking that you haven't lost as much weight as you wanted to before jetting off on holiday, then don't worry.
You can drop 10 pounds in just two weeks, according to nutritionist Fiona Kirk, who has shared an excerpt from her new Fast Lane diet book with FEMAIL readers.
And she says the key to dropping the best part of a stone in just 14 days is to simply eat the right things, as she shares some of her favourite weight loss recipes.
But she reveals you can still have a fry-up - it's just a little healthier than the ones you might be more used to eating.
You can even have a fry-up on Fiona Kirk's diet! Simply take one tomato, halved, two slices Parma ham and one free-range egg and sauté in light olive oil
One of Fiona's lunch ideas are healthy crispbreads. Just top two plain or seeded crisp breads with creamy goats cheese, mashed avocado and tomato or hummus, sliced cucumber, grated raw carrot and toasted pine nuts
In her new '2 Weeks in the Fast Lane' diet book, Fiona says it is the combination of changes we make to our diet and lifestyle that sets the stage for fast and lasting fat loss.
She told FEMAIL: 'It's all well and good to get into the habit of having a protein-rich breakfast instead of sugary cereals, to snack on yoghurt and fruit instead of crisps and fizzy drinks, and to lunch on healthy and nourishing salads instead of foot-long subs.
'But we are likely to come a cropper if we continue to have a quick plate of pasta for dinner four nights a week, have a few too many "treats" at the weekend, forget to factor plenty of vegetables into our diet, drink too little water or don't find time to exercise.'
She added: 'By making as many changes as you can in two weeks, you could lose up to 10 pounds in weight, a whopping four pounds of stubborn fat and shave inches of your hips, bum and belly in record time.'
The fat-busting changes to make to lose 10 pounds in 14 days
Fiona says go to work on an egg, and recommends filling up on scrambled eggs for breakfast
Fiona says go to work on an egg, and recommends filling up on scrambled eggs for breakfast
Go to work on an egg: Protein and fat-rich eggs make saying 'no' to mid morning sugary snacks a breeze.
Snack on nuts, seeds and fruit: They prompt the fat burning enzymes to get to work.
Drink water before meals and snacks: This puts the brakes on hunger so you eat less at one sitting.
Lunch on lentils and beans: They do a great job of filling us up so we eat less at our next meal.
Bin fizzy diet drinks: All they do is stimulate cravings for more sugar.
Add a little fabulous fat to meals and snacks: They encourage our fat cells to release stubborn, stored body fat.
Love curries: Spices increase body heat and turn up the pace at which we burn calories.
Make coffee count: Caffeine raises our metabolic rate and drives the body to use more stored fat to generate energy, particularly before exercise.
Get more sleep: Regular seven to eight hours per night helps to regulate blood sugar levels and keep hunger and appetite hormones in balance.
Top up your vitamin D levels: Getting outdoors in the sunshine whenever possible triggers increased belly fat burning.
First thing every morning:
A small, rich, dark cup of coffee (no milk or sugar), 30 to 45 minutes exercise - preferably outdoors - followed by a cleansing mug of hot lemon and ginger (mix 2 tablespoons lemon juice, plenty of grated fresh ginger, a pinch of sea salt crystals and a teaspoon of Manuka honey into boiled water).
Breakfast:
Choose from:
• Scrambled Eggs on Toast (2 eggs, scrambled on one thick slice of toasted and buttered sprouted seed bread).
• Ham, Egg and Tomato (1 tomato, halved, 2 slices Parma ham and 1 free-range egg sautéed in light olive oil).
• Stuffed Avocado (see recipe).
Lunch:
Choose from:
• Crisp Breads with Topping (top 2 plain or seeded crisp breads with creamy goats cheese, mashed avocado and tomato or hummus, sliced cucumber, grated raw carrot and toasted pine nuts).
• Mediterranean Chickpea Salad Bowl (mix chickpeas, diced red, yellow and green pepper, red onion, cucumber, feta cheese, cherry tomatoes and pitted black olives and dress with avocado oil and lemon juice).
• Lentil and Bean Salad (see recipe).
Evening meal:
For Fiona's Very Quick Salmon dish, just grill a salmon fillet or salmon steak until cooked through, sprinkle
with Worcestershire sauce and lemon juice and serve with at least three steamed vegetables or a lightly-dressed mixed salad
Choose from:
• Very Quick Salmon (grill a salmon fillet or salmon steak until cooked through, sprinkle with Worcestershire Sauce and lemon juice and serve with at least 3 steamed vegetables or a lightly-dressed mixed salad).
• Singapore Noodles (add 5 spice powder, curry powder, soy sauce and sweet chilli sauce to cooked egg noodles, cooked from frozen mixed vegetables and raw beansprouts, stir well and heat through until piping hot).
• Quinoa Vegetable Bake (see recipe).
Mid morning and mid afternoon snacks:
Optional - choose one or two from:
• 1 handful fresh mixed nuts and seeds plus 1 piece of fresh fruit.
• A small pot of hummus with a selection of raw vegetable sticks.
• 2 oatcakes or rice cakes topped with nut butter or tzatziki and smoked salmon.
• 2 thick discs cucumber, tomato, courgette or apple topped with soft goats cheese.
• A cold boiled egg.
• 2 protein/energy balls (watch the sugar content).
Drinks:
Have these between rather than with meals and snacks but remember to have a large glass of water 20 minutes before each.
• Still and sparkling water: on its own or 'infused' with slices of fresh fruit, vegetables and/or herbs.
• Teas: black, white, red, green, herb, fruit, matcha, chai, kombucha (no sugar).
• Coconut water: add ice, coconut flakes and a dash of lime juice.
• Fresh fruit juices: watered down 50:50 with still or sparkling water and have a little protein alongside.
• Fresh vegetable juices: make your own or get them off the shelf but watch the salt content.
Fiona says stuffed avocados are a great lunch and you can fill them with one of three different combinations of fillings
Halve, stone and scoop the flesh out of a small avocado, dice and place in a bowl. Mix with one of the following combinations, season and put the whole lot back in the avocado shells.
One combo: Fresh prawns or crabmeat, sliced radish, chopped tomato, natural yoghurt, and pine nuts.
Second combo: Tinned salmon, chopped boiled egg, sliced mixed olives, sliced cucumber, natural yoghurt, lemon juice, and paprika.
Third combo: Cottage cheese, grated courgette, grated apple, mango chutney and toasted flaked almonds.
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