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Waistband too tight? drop a size in two weeks with this easy plan..

Get back in you skinny jeans

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HOW IT WORKS

Cutting down on refined carbs, such as white bread, pasta and rice, reduces the amount of insulin produced by the body, the hormone that causes sugar spikes, resulting in cravings that make you snack. It also triggers the release of the hormone glucagon, which helps speed up the rate at which fat is burned for energy.

Skipping sugar and starches, and eating foods that stimulate the metabolism, such as tuna, nuts and wholegrains, will prevent fat getting stored around your waist. Kickstart your diet with our three-day plan, then mix it up for two weeks and you could lose 71b.

DAY 1

BREAKFAST

2 poached eggs, served with 1/2 bag of steamed spinach.

LUNCH

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1 carton of vegetable soup with 2 slices of ham and 2 cherry tomatoes on the side.

DINNER

2 grilled low-fat beef sausages with 1/2 bag of mixed salad leaves and 3 tbsp salsa.

SNACK

2 cubes reduced-fat cheese.

DAY 2

BREAKFAST

Grill 2 rashers lean bacon, 2 mushrooms, 2 cherry tomatoes. 1 glass unsweetened juice.

LUNCH

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1 avocado, 3 tbsp prawns mixed with 1 tbsp low-fat mayonnaise.

DINNER

Mix 1 can of tuna with 1/2 chopped red onion, small can kidney beans and 1 tsp low-fat dressing. Large bunch of grapes.

SNACK

Veg sticks, 3 tbsp houmous.

DAY 3

BREAKFAST

Blend together 1 pot of natural yogurt, 120 ml orange juice, 1 banana and dash of vanilla essence.

LUNCH

1 bag crunchy lettuce tossed with 60g crumbled feta cheese, 2 chopped tomatoes, cucumber slices and ltsp low fat dressing.

DINNER

Grilled chicken burger topped with 1 tbsp low-fat mayonnaise, 1/2 bag of mixed salad leaves and 1 tbsp oil-free dressing.

SNACK

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Handful nuts and raisins.

Your 2 Week Zip EM Up Plan

BREAKFASTS

2 scrambled eggs with 2 cherry tomatoes. 1 glass unsweetened orange juice.

1 small bowl of porridge made with 3 tbsp semi-skimmed milk, 1 chopped apple.

1 pot natural yogurt with ltsp runny honey and handful of berries.

LUNCHES

Baked beans, chilli sauce, 1 slice wholemeal toast.

2 slices chicken with 1/2 bag salad leaves. 2 tbsp reduced-calorie coleslaw.

3 tbsp salsa, 1 mackerel fillet, 1/4 bag mixed salad leaves, 2 cherry tomatoes, 1 tsp low-fat dressing.

DINNERS

Stir-fry 60g broccoli with 2 cloves crushed garlic for 2 mins. Add handful of prawns and 1 can chopped tomatoes. Cook for 2 mins. Serve with 30g wholemeal spaghetti.

1 grilled steak, 1/2 bag mixed salad leaves, 2 cherry tomatoes, 1 tsp low-fat dressing.

2 lamb chops, served with 3 tbsp each carrots, mangetout, sweetcorn.

1 chicken breast brushed with 1 tbsp pesto, pan-fried for 20 mins, served with 3 tbsp brown rice, 3 tbsp each courgettes and green beans.

7 EASY CARB SWAPS

Keep up the good work – and stay in those skinny jeans – with our easy swap options.

SWAP THIS…

30g white rice
Small bowl cornflakes
1 cream cracker
Handful peanuts
3 tbsp potato mash
1 digestive biscuit
Slice white bread

FOR THIS…

30g brown rice
Small bowl porridge
1 oatcake
Handful almonds
3 tbsp sweet potato mash
1 oat biscuit
Slice multigrain bread

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