Читать книгу The Health Optimist - Hanlie Combrinck - Страница 6

This plan was adapted from a decades-old diet, which was known as the ‘Heart Foundation Diet’. We modernized it and added some options so that we can easily stick to it. The ingredients are fairly inexpensive, simple and easy to prepare. In fact, I find that my grocery bill has become smaller since following this plan, because I don’t buy unhealthy, expensive products.

One can almost call it a ‘Back to Basics’ plan. As with any eating plan, if you are over 40, or if you have any health condition, please consult your doctor before following this plan.

This plan consists of three days, Monday to Wednesday , repeated for 4 weeks. Then we take a two-week break, and start the cycle again.

Proven results: I usually lose 1.5 Kilo’s in two weeks.

Important note: Make sure you take 6-8 glasses of water each day with this plan.

Day 1: Monday

Breakfast:

1 slice toast (multi-grain is best)

1 tbsp almond butter (tbsp =tablespoon)

1 banana Green Tea (see Technique)

Lunch:

2 small cans tuna (I use the flavoured type, like lemon

pepper or tomato/basil)

8 multi-grain crackers

Black Coffee/Green Tea

Dinner:

300g Chicken breast (grill at 400C with honey, salt,

pepper, pinch of garlic powder)

1 cup Green beans ( I buy the frozen prepared beans)

note: 1 cup=250 ml

1 cup Beets (I buy the canned ‘Rosebud beets’,

easier than cooking beets for 3 hours) ½ cup ice cream

(Real Dairy Vanilla Ice cream with no extras)

Day 2: Tuesday

Breakfast:

8 small multigrain crackers (or 3 large Ryvita)

1 egg, boiled

1 Small yogurt

Coffee/Green Tea/Zero Ice Tea

Lunch:

1 cup cottage cheese

8 multi grain crackers

Black Coffee/Tea /Zero Ice Tea

Dinner:

2 all-beef sausages

1 cup broccoli

1 cup carrots

(I use Baby cut carrots and boil them up 15 minutes)

½ cup ice cream

Day 3: Wednesday

Breakfast:

3 slices cheese

8 multigrain crackers

Black Coffee/Tea/Zero Ice Tea

Lunch:

1 boiled egg

1 slice toast

1 banana/small cup mandarin oranges

Dinner:

2 fish fillets

(I use Tavern Battered Cod, or I grill Cod

with some lemon,pepper and honey)

1 cup cauliflower

1 cup beets

½ cup ice cream

Strategy: On the second and third days, I get really hungry between meals, so I have a banana or apple as a snack.