Almost everybody, unless you’re a saint, leaves Christmas with a degree of sugar dependence. Behind the scenes that means you become blunted to the effects of INSULIN.
This is the key. The more you can drive down insulin, and increase your insulin sensitivity the faster you will burn fat. Watch this How to Burn Fat film.
There are four ways to do this:
EAT LESS FOR THREE DAYS A WEEK
The simplest way to do this, assuming you’re not up for 1 to 3 days not eating, is to have a 13 hour break from food. How? Finish dinner before 8pm and don't have breakfast before 9am (or 9pm and 10am if you’re an owl).
Thirteen hours without food is all it takes to switch your body into fat burning mode and also switch on autophagy. Autophagy is an amazing self-detox process that gets rid of old cellular matter and gives you a face lift. I’ll be writing about this in my January newsletter.
Can you do it? Of course you can.
You can take this one step further and that is to both eat less, and eat less carbs, three days a week. How to do this is explained very clearly in my book BURN FAT FAST. Why three days not two, as in the 5:2 diet? Because it works better. The best results in clinical trials have been having three days a week, not two, on lower calories. One trial(1) reported almost 1 stone weight loss in six weeks. But you’ll do better when you put all these factors together. I don't think it’s really about calories but about lowering insulin, so my Burn Fat Fast days are both low calorie and low GL – which means less insulin. All you need do is follow the instructions, complete with shopping list, recipes and menus.
CUT CARBS FOR THREE DAYS
Now we’ve all heard of the Atkins type meat/cheese heavy no carb diet. Short term it can force you into ketosis, which leads to more weight loss. But this way of eating is not healthy. However, you can get a weight loss boost by something similar which I call ‘Go Fishkins’. You do it with fish. This is another variation of a low GL diet but an excellent kick start to get out of the sugar slump. You only need to do it for three days in a row to drive your weight loss forward and detox from sugar. Oily fish is best.
This means one of three breakfasts. Variations of scrambled/boiled/poached egg or omelette with smoked salmon; a kipper, with egg if you like; or kedgeree (see recipe below). Try my Salmon with Asparagus Omelette.
You can also have Get Up & Go – which is the vegetarian option. You must limit accompanying carbs to two Nairns rough oatcakes. No juice or sugar in hot drinks. (Well, you could substitute 1 sachet of my xylitol for one oatcake.). After that, choose this kind of breakfast three days a week until you’ve hit your target weight.
For a snack have some taramasalata or smoked salmon and chive or mackerel paté with max 2 oatcakes.
For main meals try my delicious Kedgeree, made with Kamut Bulgur, which cooks like rice in 7 minutes and is very low GL; or any other fish dish including calamari and prawns, with lots of veg and salad.
200g Kamut Bulgar - available from HOLFORDirect.com
1tsp vegetable bouillon powder or salt
600g undyed smoked haddock fillet
1 tbsp coconut oil or mild or medium (not extra virgin) olive oil
1 large onion, finely chopped
½ tsp ground turmeric
½ tsp ground coriander
½ tsp ground cumin
½ tsp hot chilli powder
100g frozen petits pois
2 free-range or organic eggs, beaten
Freshly ground black pepper
A little sea salt to taste
2 lemons halved
1. Cook the Kamut Bulgar according to the instructions on the pack, adding bouillon or salt to the pan.
2. Meanwhile, poach the haddock in a pan of barely simmering water for around 4-6 minutes or until the flesh flakes easily when pressed. Carefully remove the fish from the pan and leave to cool, then remove the skin and flake into large pieces, picking out any bones that you come across.
3. Add the oil to a large saucepan and sweat the onion for a couple of minutes before adding the turmeric, cumin and chilli powder. Gently fry for another couple of minutes or so, taking care not to burn the spices, until the onions are soft and fragrant.
4. Stir the cooked Kamut Bulgar into the spices until evenly coated, then add the frozen petits pois. Fold in the flaked haddock.
5. Pour in the beaten egg, stirring constantly until it is cooked. Season to taste and serve immediately with a wedge of lemon.
From Delicious, healthy, Sugar-Free Cookbook
Try my Garlic Chilli Prawns from The 10 Secrets of 100% Health Cookbook.
CRANK UP INSULIN SENSITIVITY
There are two ways to do this and it’s dead easy. The first is simply to supplement the mineral chromium (200mcg) with Cinnulin (100mg - a potent extract equivalent to 1 gram of cinnamon), twice a day e.g. breakfast and lunch.
As well as following my low GL principles, all explained in Burn Fat Fast, you want to keep your blood glucose level dead even. Any peaks push up insulin demand. Blood sugar levels go up after meals, but not if you have a teaspoon (3 grams) of my Carboslow glucomannan fibre with a glass of water just before a meal. Just this has been shown to accelerate weight loss taken with the right kind of diet. Ideally, do this two or three times a day, e.g. before each meal, but even once a day makes a difference.
EXERCISE FOR 8 MINUTES THREE DAYS A WEEK
If you find you’re gaining more weight despite not really changing how much you eat it’s probably because you’ve lost muscle. Women lose upper body muscle so easily, about half a pound a year from age 40, unless you do strength training. Muscles burn sugar. So if you eat sweet foods and have less muscle you make more fat. Make more muscle you’ll burn more fat.
Depending on your level of fitness (basic, intermediate, advanced) there’s four exercises to do, each for 1 minute. Then repeat the sequence once more, giving 8 minutes. You simply do this three times a week.
They are so easy! Here’s one, demonstrated by Olympic athlete and former gladiator Zodiac, Kate Staples. All you do is sit against a wall, with your feet in line with your knees, at right angles to the wall, and hold it. You can even watch TV at the same time!
I also recommend 30 minutes of cardio exercise – anything that’s gets your heart rate up – three times a week. Or you could have one long 1.5 hour walk a week, ideally with some hills involved.
To help you get fat burning we’re offering a BURN FAT FAST PACK together with a free book. The pack consists of 1 tub of Cinnachrome, 1 tub of Carboslow Powder and a free copy of Burn Fat Fast, worth £6.99 for only £35 (100% Health Club Members pay £28).
1. Eshghinia S, Mohammadzadeh F. The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. J Diabetes Metab Disord. 2013 Jan 9;12(1):4