The Sirt Diet Cookbook. Jacqueline Whitehart
Чтение книги онлайн.
Читать онлайн книгу The Sirt Diet Cookbook - Jacqueline Whitehart страница 6
Название: The Sirt Diet Cookbook
Автор: Jacqueline Whitehart
Издательство: HarperCollins
Жанр: Спорт, фитнес
isbn: 9780008163372
isbn:
Saying all of this, you should not be discouraged. A delicious glass of red wine is something to savour and enjoy guilt-free on the SIRT Diet.
Have a great exercise routine already and have no wish to change it? That’s fine. Just carry on as you are, you are off to a great start already. The SIRT Diet gives you plenty of energy (perhaps even more than normal) to follow your normal exercise plan. You should find this is the case even on jump-start days, although maybe skip the marathon that day …
Not really an exerciser? That’s OK too. Obviously as part of any balanced healthy living plan, exercise is always a good idea. At least 30 minutes, three times a week of exercise is a good minimum. However, the SIRT Diet plan isn’t about exercise and you don’t need to change your current lifestyle to successfully follow the plan.
The beauty of the SIRT diet is that just by eating more SIRT foods you are likely to convert fat to muscle – without changing or increasing your exercise routine at all. As well as weight-loss, you will find that you look and feel leaner by the end of the plan and this is due to a reduction in fat and an increase in muscle fibres. This will not be reflected on the scales as muscle is actually slightly heavier than fat. For example, if you lose 10lb on the scales, then by the end of the four-week plan you may have converted another 4lb to muscle. So your total weight-loss is ‘only’ 10lb, but you will look and feel like you’ve lost over a stone. Just wait for the compliments to start rolling in.
The only exercise ‘guideline’ you need for SIRT dieting:
Don’t worry about exercise. Just carry on as you are.
800 CALORIES PER DAY WITH SIRT FOODS
By restricting calories as well as eating SIRT foods, you will trigger fat-burning genes and get your SIRT diet off to the best possible start.
Eating only 800 calories per day may sound hard, but if you pick your foods carefully – to be filling as well as SIRT-rich – you will not feel more than a little bit hungry. Avoid ‘empty’ calories in foods like bread and pasta, which will fill you up for an hour or so but leave you starving later on. Instead, pick fibre-rich carbohydrates like oats and beans. Eat some protein and/or fat with every meal as these are the most filling parts of your diet. Chicken, eggs and fish all contain good-quality protein. Dairy, particularly yogurt (the full-fat kind), contains protein and carbs and can be part of a filling and healthy breakfast.
As a rough guide you’ll probably want to eat about 200 calories for breakfast, 200 for lunch and 400 for dinner. This enables you to have enough food to curb your hunger pangs during the day and have a ‘proper’ balanced meal for dinner.
I find that on jump-start days I don’t feel hungry during the day – although I do enjoy my food more than normal – and my evening meal is the most important part of the day. The only time I find it hard is later on in the evening when my cravings for unhealthy food are at their highest. I get through them knowing that I can feed my cravings guilt-free with dark chocolate on other days.
It is likely that you will need to keep track of your calories on a jump-start day, especially the first few times you do it. Although it is extremely important to eat plenty of SIRT foods, making sure you don’t exceed 800 calories on your jump-start days is the most sure-fire way to lose weight quickly. If you need to take in more SIRTs, try adding green tea, which is calorie free, or add red grapes or other berries, which come in at under 50 calories per portion.
Jump-start breakfast suggestions include: SIRT fruits and yogurt, oat-based cereal + grapes and omelette with green vegetables. All breakfasts should include a cup of green tea.
Jump-start lunch suggestions include: miso soup (either home-made or take-away), young kale salad with chicken or beans, savoy cabbage and bacon soup.
A jump-start dinner should include: protein such as chicken, salmon or prawns, a good source of carbohydrates – think basmati rice, new potatoes in their skin – and plenty of leafy green vegetables and other healthy SIRTs.
Example jump-start day
As a rough guide, you should aim to consume up to 200 calories for breakfast, 200 for lunch and 400 for dinner.
EXAMPLE JUMP-START DAY MENU
Breakfast:
200 calories • 3 portions of SIRTS
Cup of green tea
Fresh SIRT fruit or smoothie
Mid-morning:
Cup of green tea
Lunch:
200 calories • 3 portions of SIRTS
Leafy green salad or miso soup
Dinner:
400 calories •3 portions of SIRTS
Lean meat such as chicken or fish or tofu/beans
A small portion of good carbs such as brown rice or new potatoes Plenty of green vegetables
1500 CALORIES PER DAY WITH SIRT FOODS
Your primary concern on a ‘normal’ SIRT diet day is to make sure you get lots and lots of lovely SIRTs.
By now you should know what to choose and what to expect. Add in a few red berries, have a delicious chocolate snack, enjoy a glass of red wine in the evening. Is this the perfect diet? I certainly think so.
There are a few simple rules to follow:
• Avoid empty calories from, for example, white bread, excessive carbs, sugary and refined treats.
• Make sure you get a good balance of protein, carbohydrate and fat in every meal. The meal planners and recipes will help with this if needed.
• Only have SIRT-rich snacks and get most of your energy requirements from your regular meals.
WHAT СКАЧАТЬ