Burn Fat Fast

In Burn Fat Fast, Patrick Holford and Kate Staples outline how, by combining Patrick’s alternate-day low-GL diet and a fat burning exercise workout by Kate, you can lose fat fast, without going hungry or compromising your health.

The old idea that it was just about eating less calories, however more and more research shows that a low glycemic load (GL) diet, designed to keep blood sugars even, causes more weight loss on the same calories.

Combining this with specific fat burning exercises increases the weight loss.

The main side effect is that you will need a new wardrobe.

To find out what works best, read more below...

What does a typical Burn Fat Fast ‘feast’ or ‘fast’ day of foods look like ? The recipes given here are perfect for two days for both the moderate fast days and the feast days, namely providing no more than 10GLs per recipe. They are also suitably low in calories, averaging 250 calories. Most are adapted from my Low-GL Diet Bible, The Low-GL Diet Cookbook or The 10 secrets of 100% Healthy people Cookbook, which provide plenty of extra recipes and instruction to live a low-GL life.

Day One – ‘Feast Day’

Breakfast: A blueberry pancake

Lunch: Omelette with Asparagus

Dinner: Garlic Chilli Prawns

Snack: Up to two snacks - 5GL each

 

Breakfast: Blueberry Pancakes

blueberry pancakes
© Ian Greig Garlick

Delicious blueberry compote oozing out of sweet pancakes. Blueberries are a superfood, rich in powerful antioxidants.

Makes 4 large pancakes – serving suggestion 1 pancake per person

Ingredients

50g (2oz) cornflour
50g (2oz) quinoa lour
35g (around 11/2oz) xylitol
210ml (7fl.oz) skimmed milk,soya milk or nut milk
2 ½ tbsp. water
1 medium egg
4 tsp coconut oil for frying (1 tsp per pancake)

For the filling

4 tbsp blueberries
2 tsp xylitol
1 tbsp water
1 tsp lemon juice

How to Prepare

  1. Make the pancakes by blending all the pancake ingredients except the coconut oil in a blender until smooth
  2. Melt one teaspoon of the coconut oil in a frying pan and tip to coat the whole pan surface. Spoon in half a ladleful of the batter (a quarter of the total batter) and tip the pan to spread it evenly in a circle around the base.
  3. Cook for 30 to 45 seconds, then turn with a spatula (or the more adventurous can attempt to flip) and cook the other side for a similar length of time, until pale golden.
  4. Remove from the pan and keep warm(place on a plate and cover with a clean, dry tea towel) until it is ready to be served. You will have to add another teaspoon of oil to the pan between pancakes to make sure they do not stick.
  5. To make the blueberry filling, place the blueberries in a pan with the xylitol, water and lemon juice and heat gently until the berries start to burst and release their juice, producing a berry compote. Spoon a bit into the middle of each pancake and fold up.
 

Lunch: Omelette with Smoked Salmon and Asparagus

Salmon Omelette
© Ian Greig Garlick

This dish ticks a lot of boxes, with the oily fish providing omega-3, the egg providing a hefty dose of B vitamins and the asparagus adding fibre and vitamins. You can take this recipe and vary according to taste or what you have in the fridge. – try wilted spinach and sun-dried tomatos.

Serves 1

Ingredients

3 free-range or organic eggs
Pinch of salt
50g (2oz) fine asparagus spears, trimmed
Knob of butter or coconut oil
1 heaped tbsp. of smoked salmon
Freshly ground black pepper
Wedge of lemon, to serve

How to Prepare

  1. Beat the eggs and alst together in a bowl.
  2. Put the asparagus on to steam for about 5 minutes or until al dente – take care to take it off the heat as soon as it is cooked. While this is cooking, make the omelette.
  3. Heat a small frying pan over a medium heat, add the butter or oil and move it about the pan to coat the base and sides, then pour in the eggs. As the omelette starts to set, repeatedly run the back of the fork across the base of the pan to lift up some of the mixture and let the uncooked egg spill underneath and cook.
  4. When the base has coloured and set, put the asparagus over half the omelette and top with the smoked salmon. Sprinkle with black pepper, then carefully fold in half and leave for 30 seconds or so to cook the middle before easing it out of the pan and onto a plate. Serve immediately, with a wedge of lemon.
 

Dinner: Garlic Chilli Prawns with Pak Choi

Garlic Chilli Prawns
© Ian Greig Garlick

The strong citrus , chilli and garlic flavours make this an aromatic treat. The prawns take 3 minutes to cook, so make sure you have the pak choi ready to go as soon as they come off the heat. Serve with brown basmati rice

Serves 2
10GLs (250 calories per serving + 85 calories for 75g quinoa or 150 calories for 45g brown rice)

Ingredients

3 garlic cloves, crushed
juice of 2 limes
1 green chilli, deseeded
1 tsp chilli-infused oil or a large pinch dried chilli flakes
3 tbsp virgin rapeseed oil
300g large, raw prawns, prepared
sea salt
75g cooked quinoa or 45g cooked brown rice, to serve

For the pak choi:

1 tbsp virgin rapeseed oil
250g (9oz) pak choi, stems separated, and both stems and leaves
roughly chopped
1 tbsp oyster sauce

How to Prepare

  1. Put the garlic in a blender and add the lime, chillies, chilli oil or flakes, a good pinch of salt and the oil. Blend into a purée.
  2. Put theprawns into a bowl and add the purée. Leave to marinate for 20 minutes at room temperature.
  3. Heat a griddle or frying pan over a medium-high heat. Cook the prawns for 1½ minutes on each side.
  4. Meanwhile, to make the pak choi, heat the oil in a hot wok or frying pan and add the pak choi stems. Stir-fry or steam-fry (by adding a dash of water and then covering) for 1 minute, then add the leaves and cook for 3 minutes.
  5. Remove from the heat and stir in the oyster sauce. Serve with the prawns, quinoa or rice.

 

Day Two– ‘Fast Day’

Breakfast: Breakfast shake with berries

Lunch: Quinoa Salad

Dinner: Chickpea and Spinach Curry

Snack: One snack - 5GL

 

Breakfast: Breakfast shake with berries

Smoothie

Smoothies are both delicious and refreshing - not to mention packed with useful nutrients and antioxidants.

Serves 1

Ingredients

A serving of Get Up and Go
300ml of skimmed, soya or oat milk
A handful of berries.

How to Prepare

  1. Pour all the ingredients into a blender and blend until smooth
  2. Pour into a tall glasses and serve
 

Lunch: Quinoa Salad

Quinoa
© Ian Greig Garlick

Quinoa is a healthier choice than bulghur wheat or couscous as it is gluten-free and very high in protein, as well as minerals like calcium and zinc. I have included pumpkin seeds to further increase the mineral content. Serve with green leaves or on its own.

Serves 4

Ingredients

300g (10 1/2 oz) quinoa, well rinsed
1 good handful coriander leaves, finely chopped
2 good handfuls flat-leaf parsley leaves, finely chopped
8 spring onions, fine sliced
1 garlic clove, crushed
4 tbsp pumpkin seeds
Half a cucumber, finely diced
200g (7oz) cherry tomatoes, thinly sliced or diced
Juice of upto 4 limes, or to taste
Good drizzle (about 4 tbsp) cold pressed, virgin rapeseed or olive oil
A little rock salt
Freshly ground black pepper
2 ripe avocados
Vinaigrette salad dressing (optional)

How to Prepare

  1. Put the quinoa in a large pan, cover with double the amount of water and bring to the boil. Cover and simmer for about 12-13 minutes or until the water is absorbed and the grains are soft and fluffy.
  2. Stir the fresh herbs through the quinoa along with the remaining ingredients. Add the avocado just before serving. Taste to check the seasoning. Add the vinaigrette, if using, just before serving
 

Dinner: Chickpea and Spinach Curry

Chickpea Curry
© Ian Greig Garlick

A strong curry that is flavoursome and filling.

Serves 4
10GLs (216 calories per serving + 85 calories for 75g quinoa)

Ingredients

1 tbsp olive oil or coconut oil
2 red onions, sliced
1 mild red chilli, deseeded and finely chopped
1 tbsp mild or medium curry powder, or Madras spice blend
150ml hot vegetable stock
500ml coconut milk
¼ head of cauliflower, chopped into small chunks
2 × 410g cans chickpeas, drained and rinsed
1 tsp sea salt
200g baby leaf spinach, chopped
75g cooked quinoa, or a salad of diced cucumber, tomatoes and
red onion, to serve

For the pak choi:

1 tbsp virgin rapeseed oil
250g (9oz) pak choi, stems separated, and both stems and leaves
roughly chopped
1 tbsp oyster sauce

How to Prepare

  1. Heat 2 tsp of the oil in a large pan and add the onions. Cook over a low heat for 3–4 minutes until softened. Add the chilli and curry powder and cook for a further 1 minute.
  2. Stir in the stock, coconut milk, cauliflower and chickpeas, then simmer for 15 minutes to reduce the sauce and allow the flavours to combine. Season with salt. Add the spinach, stir and cook gently for 2 minutes or until warmed through.
  3. Serve with quinoa

 

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