The 24 Hour Diet: Lose up to 4lbs in a Day
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Joanna Hall. The 24 Hour Diet: Lose up to 4lbs in a Day
Joanna Hall. THE 24HOURDIETLOSE UP TO 4lbs IN A DAY
CONTENTS
INTRODUCTION
SMALL STEPS TO LONG-TERM WEIGHT MANAGEMENT
HOW TO USE THIS BOOK
ARE YOU READY FOR THE 24 HOUR DIET?
If you scored between 60–45:
If you scored 44 – 21:
If you scored less than 20:
PART 1 THE 24 HOUR DIET
OPTIMIZING YOUR ENERGY
GETTING STARTED
BEFORE YOU START
NUTRIENT KNOW-HOW
LECITHIN
NEEM
LIVING GREEN FOOD
TEAS
TIME-SAVING TIPS
ENERGIZING YOGA POSES. LYING TWIST
COBRA
CORPSE POSE
TAKING YOUR MEASUREMENTS
SHOPPING LIST
FRUIT AND VEGETABLES
NUTS, SEEDS, DRIED FRUIT
DRY GOODS (BOTTLES AND JARS)
EQUIPMENT LIST
RECIPES
Body Cleanse Elixir Drink
Good Morning Body Juice
Body Blender Breakfast
Vitality Soup. Makes 2 servings
To serve:
Sanity Snack. Makes 8
Nutty Evening Energizer
To serve:
THE BIG DAY
FIRST THING:
BREAKFAST:
LUNCH:
Afternoon:
Evening:
WHAT NEXT?
THE THREE-DAY CLEANSE
FORMING GOOD HABITS
PART 2 THE 20-DAY FOLLOW-ON PLAN
GET MOTIVATED!
UNDERSTANDING HABITS
WEIGHTY HABITS
WHAT IS A HABIT?
HABIT-FORMING
How Your Brain Forms a Habit
How this Relates to Habits
PLAYING BY THE RULES
HABIT DITCHING
HABIT GROOVING
HABIT CONSOLIDATING
RULE 1: CALCULATE YOUR CALORIE NEEDS – TRUTHFULLY. WHY
HOW DOES THE BODY BURN ENERGY?
HOW
Step 1: Which Physical Activity Category Applies to You?
You are Moderately Active if
You are Active if:
Step 2: What’s Your Activity Factor?
Step 3: What’s Your CEN?
TIPS TO HELP YOU GET A MORE ACCURATE SCORE
HABITS TO GROOVE
JOANNA’S SMALL STEPS BIG CHANGES PEDOMETER
HABITS TO DITCH
RULE 2: OPERATE THE CARB CURFEW. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 3: DRINK YOUR FOOD. WHY
HOW
Juicing
Liquidized Meals
Soups
JUICING TIPS
SEVEN STEPS TO GOING LIQUID
BEST JUICES FOR WEIGHT LOSS
HABITS TO GROOVE
HABITS TO DITCH
RULE 4: LEARN TO LOVE TO MOVE MORE. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 5: EAT MORE RAW FOOD. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 6: STOCK UP ON SANITY SNACKS. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 7: STREAMLINE YOUR SODIUM SOURCES. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
MEASURE HOW MUCH SALT YOU ARE EATING
RULE 8: CAPITALIZE ON CALCIUM. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 9: STOP SUGAR SUBSTITUTES. WHY
HOW. HOW TO SPOT SUGAR ALCOHOLS
DON’T BE FOOLED BY NET CARBS!
HABITS TO GROOVE
HABITS TO DITCH
RULE 10: BENEFIT FROM BREAKFAST. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 11: GET GOOD AT GLYCAEMIC LOADING. WHY
GLYCAEMIC INDEX OF VARIOUS FOODS
HOW
THE NEW CARBS!
HABITS TO GROOVE
HABITS TO DITCH
RULE 12: GET REAL ABOUT YOUR FRUIT AND VEG. WHY
HOW LONG WILL IT LAST?
HOW
HOW TO DEAL WITH SODIUM
FRESH, CANNED OR FROZEN?
HABITS TO GROOVE
HABITS TO DITCH
RULE 13: TAKE A PROBIOTIC DAILY. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 14: OPTIMIZE YOUR OMEGA FATS. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 15: KICK TRANS FATS INTO TOUCH. WHY
TRANS FATS – HOW THEY CREEP INTO THE DAILY DIET
HOW
COMMON TRANS-FAT CULPRITS
HABITS TO GROOVE
HABITS TO DITCH
RULE 16: GET ACTIVE WITH ACTIVE TRAVEL. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 17: DO AN ACT OF KINDNESS DAILY. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 18: CUT CALORIES. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 19: EAT ETHICALLY. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
RULE 20: BE CONSISTENT. WHY
HOW
HABITS TO GROOVE
HABITS TO DITCH
YOUR WEIGHT-LOSS PLANS
SHAPING
PLAN 1: BLAST-OFF
WHY YOU’LL LOVE IT
PLAN 2: THE FOUR-DAY EASE-IN
WHY YOU’LL LOVE IT
PLAN 3: THE FOUR-DAY BLAST-OFF
WHY YOU’LL LOVE IT
PLAN 4: FOUR WEEKS TO FABULOUS
WHY YOU’LL LOVE IT
PLAN 5: WORK UP TO YOUR WEIGHT-LOSS PROGRAMME
WHY YOU’LL LOVE IT
PLAN 6: WORK UP AND KEEP IT PROGRAMME
WHY YOU’LL LOVE IT
PLAN 7A: WORK-DOWN PLAN A
WHY YOU’LL LOVE IT
PLAN 7B: WORK-DOWN PLAN B
WHY YOU’LL LOVE IT
PLAN 8: MONTHLY CHECKUP
WHY YOU’LL LOVE IT
PLAN 9: ONE-WEEK RESULTS
WHY YOU’LL LOVE IT
PLAN 10: MONDAY MANAGEMENT
WHY YOU’LL LOVE IT
PART 3 KEEPING THE WEIGHT OFF
KEEPING TO YOUR NEW, HEALTHY HABITS
THE 80:20 PRINCIPLE
CHOOSE YOUR RULES
BE CONFIDENT AND REALISTIC
SET YOUR GOALS
GOAL SETTING
REWARDING YOUR RULES
STEP 1: SMALLEST STEPS FOR BIGGEST CHANGE
JOANNA’S TOP 20 RULES
STEP 2: LIVING WITH YOUR CHOSEN RULES. LIVING WITH YOUR RULES SUPPORT QUIZ
Rule 1: Calculate Your Calorie Needs – Truthfully. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 2: Operate the Carb Curfew. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 3: Drink Your Food. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 4: Learn to Love to Move More. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 5: Eat More Raw Food. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5 What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 6: Stock Up on Sanity Snacks. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 7: Streamline Your Sodium Sources. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 8: Capitalize on Calcium. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 9: Stop Sugar Substitutes. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 10: Benefit from Breakfast. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 11: Get Good at Glycaemic Loading. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 12: Get Real about Your Fruit and Veg. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 13: Take a Probiotic Daily. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 14: Optimize Your Omega Fats. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 15: Kick Trans Fats into Touch. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 16: Get Active with Active Travel. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 17: Do an Act of Kindness Daily. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 18: Cut Calories. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 19: Eat Ethically. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
Rule 20: Be Consistent. 1. My behaviour
2. My intention
3. My attitude to the rule
4. What others think
5. What I think
6. My financial beliefs
7. What my family thinks
8. My social commitments
WHAT NEXT?
PART 4 RECIPES
JUICES
Sunshine Starter
Morning Mentor
Purple Cow
Femme Fatale
Shiseido Energy Boosting Juice
Herb Highs
Vegetable Vitality
SOUPS
Chicken and Spinach-noodle Soup
Minestrone Pesto Soup
Fennel, Mint and White Bean Soup
Fresh Carrot and Coriander Soup with Chilli Yoghurt
Red Pepper and Tomato Soup with Orange
Hearty Vegetable Stew
Cucumber and Bacon Soup
LIQUID MEALS
Basic Breakfast Smoothie
Kashi, Fruit and Soya Milk
Apricot Heaven
TIP
Prune Perfection
Raspberry Ripple
Rhubarb Revitalizer
For the stewed rhubarb:
For the smoothie:
Avocado Energizer
SMOOTHIE BOOSTERS
CARB CURFEW MEAL IDEAS
Apple-Chicken Salad with Walnuts and Blue Cheese
Apple-Chicken Salad:
Vietnamese Spinach Salad with King Prawns
Fish Florentine
Herb-crusted Trout with Peppers
FIVE-MINUTE RECIPE IDEAS. Easy-peasy Salmon and Dill Sauce
Chicken with Sweet Thai Chilli Salsa
Mediterranean Vegetable Bake
Tofu and Cherry Tomato Kebabs with Blue Cheese Dip
LET ME COUNT THE WAYS … TO BE GOOD TO MYSELF
BY THE SAME AUTHOR:
THE STEP COUNTER FITNESS DIET
THE NO CARBS AFTER 5PM DIET
DROP A SIZE FOR LIFE
DROP A SIZE CARB AND CALORIE COUNTER
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ABOUT THE PUBLISHER
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• Whole or powdered nutmeg
• 1 bottle of living green food (I used Pure Synergy brand – expensive but worth it!)
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