OK, so I’ve been getting a few emails lately asking if I could post an example of a simple yet tasty weight loss eating plan. Well, you’re in luck! Here’s a 2-day menu planner which you can use anytime, anywhere. Click here for more weight loss diet plans.
Breakfast: Spinach and fried egg on toast. Heat 1 tsp olive oil in a small frying pan over medium-high heat. Cook 1 egg for 2-3 minutes or until the white sets. Meanwhile, wilt 2 cups baby spinach in a microwave-safe bowl on high for 1 minute. Drain and serve on 1 (42g) slice toasted wholegrain bread with egg on top. Yum!
Lunch: Corned beef on rye. Spread 2 (20g) slices light rye bread with 3 tsp Dijon mustard and fill with 100g lean cooked corned beef, 1 (25g) sliced gherkin, 1 (17g) slice light cheddar cheese and 1/2 cup shredded cabbage.
Dinner: Bacon and prawn cauliflower fried rice.
Snacks: Spread 1 (35g) slice of toasted soy and linseed bread with 2 tbs low-fat ricotta cheese. Top with fresh sliced figs. 1 sliced apple and 10 almonds.
Breakfast: Plum porridge. Place 1/2 a cup (40g) rolled oats, 1 cup (250ml) water and a pinch of salt in a microwave-safe bowl. Microwave on high for 4 minutes. Meanwhile, chargrill 3 halved plums for 2 minutes or until softened. Add to porridge and drizzle with 2 tsp honey.
Lunch: Smoked salmon salad. Arrange 3 (25g) slices smoked salmon with 50g baby spinach, 50g halved cherry tomatoes. 1 cup (175g) cooked chickpeas and 1/4 thinly sliced small red onion on a plate. Dollop over 1/4 cup (60g) cottage cheese. Sprinkle with 1 tbs chopped fresh chives. 2 tsp baby capers and 1 tsp lemon zest. Season.
Dinner: Quick Indian spice-rubbed turkey steaks with brown rice salad.
Snacks: Top 1/2 cup (120g) no-fat natural Greek yoghurt with sliced grapes. 1/2 cup (125ml) skim milk for tea or coffee. Carrot sticks with 1 tbs hummus.
Follow these weight loss eating plans as they are or choose your favourites to create your own menu.
One of my resolutions for 2016 has been to lose my belly. Too long have I suffered the embarrassment of not being able to go shirtless at the beach and feeling insecure about my looks, but not this year. This is the year I bring my abs out of hiding!
As I learned from TheAbsMan, the most important factor for getting abs fast is your diet. This meant a total overhaul of what I was currently eating and the introduction of a slick new eating plan made up of protein, carbs and healthy fats. I got most of my diet ideas here (link: How to Get Abs Fast: 6 Diet Secrets in 4 minutes) and swiftly began putting them into practice.
While the cravings for sugar were a little tough to manage at first, they did subside after about a week. Every day now I begin with 2 fried eggs on toast and a cup of coffee. This is a far cry from my usual bowl of cereal, but I already feel a difference in energy and don’t get hungry as quickly come mid-morning. I also introduced a daily smoothie which I have at 2pm. I use a handful of oatmeal, 1 scoop of chocolate protein powder, 1 teaspoon of maca powder, a handful of ice cubes, a squirt of chocolate syrup and a dash of milk. As for dinner, I like to keep things simple and usually just use beef, chicken or fish together with some veggies and complex carbs, like sweet potato.
My exercise regimen currently consists of cardio ~3 times a week together with 30-40 minutes of weight training. I use a combination of body weight exercises (push ups, dips, pull ups) and free-weights. I (purposefully) don’t do much direct ab work and instead use my time to focus on compound ‘pushing’ and ‘pulling’ movements as science shows this is the best way to ditch fat. I do 3-5 sets of 5-6 exercises for between 5-12 reps.
As for results thus far, you’ll be pleased to hear that I have lost 4.5kg to date. Not bad for 4 weeks, eh? I plan to continue my current routine and hope to get down and ~15% body fat before summer, which should (hopefully) mean that I can start flaunting my abs, whoop-whoop!