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Do you find it hard to keep up your diet motivation?
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Do you regularly put on a few pounds at the weekend?
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Do you have a special date or event you are trying to lose weight for?
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Have you overindulged recently?
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Are you prepared to put in a little effort to get yourself organized?
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Have you hit a plateau with your weight-loss efforts?
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Would you like to wake up tomorrow slimmer?
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Do you find it hard to start your new healthier eating and exercise plan?
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Do you have the time to get the necessary things together before you start the 24 Hour Diet?
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Do you have a relatively quiet day in which you can do your 24 Hour Diet?
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Are you struggling to lose those last few pounds or inches?
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So how did you score?
If you scored between 60–45:
You are definitely ready! Your head is in the right place and the 24 Hour Diet can give you the kick start you need, whether it’s to get you started, get you back on track or just help you lose those last few pounds. You have the ability to get organized and collect the things you need. Being thoroughly prepared will make the whole process run smoothly and effectively for you – you’ll get better results. Start with the 24 Hour Diet on page 3 and then you can always progress onto the Three-day Cleanse.
If you scored 44 – 21:
Steady Eddy – you are nearly ready. You want to do the 24 Hour Diet and it will definitely reap results for you, but if you are short of time or getting organized is going to be a little difficult, don’t let that be your barrier to get started. Starting straight with the 24 Hour Diet may not be quite the right approach for you at the moment, so instead I suggest you start with the Three-day Cleanse on page 31 and then progress onto the 24 Hour Diet. You’ll still get great results, it will ease you into the programme, and sometimes these results can be even better. Alternatively, sit down with your diary, or with a friend who is going to help you, and plan and commit to an exact day when you are going to do your 24 Hour Diet. Don’t worry if it is not tomorrow or the next day – it’s much better that you get organized, and then you can really reap the benefits.
If you scored less than 20:
Let’s take it steady, and you will be ready. Building up to the 24 Hour Diet is probably your best approach – you’ll be preparing yourself as you go along as well as making positive improvements to your diet and starting on the road to successful long-term weight loss. So give yourself a pat on the back and commit yourself to taking it steady. I suggest your best approach is to start off by playing by the rules. You’ll find these in Part 2 of the book on page 48. You’ll find a whole variety of programmes to suit you that help you gradually apply all the rules you need to be healthier, trimmer, fitter and more energetic. Plus, you get to choose the programme that best suits you and your needs. Remember, this will depend on your personality, your available time and what you want to achieve and by when. Then, when you are ready, you will be able to do the 24 Hour Diet in a time frame that works for you. Go on, turn to that page now and make a start.
PART 1 THE 24 HOUR DIET (#ulink_a0a7d18c-e400-5109-9088-5c7f21def14f)
We all have times when we need fast weight-loss results. There might be a special occasion on the horizon, and that dress or waistband is just too tight. Or perhaps your weight-loss efforts have reached a plateau, and you just can’t seem to shift those stubborn pounds. Others may need to get rid of a few extra pounds that have crept on after Christmas, a holiday or an excessive weekend. Or maybe you just want to take the first steps to weight loss and you need a kick-start with the weight coming off fast.
These initial motivations are all part of human nature, and there’s nothing wrong with that. If vanity – wanting to look and feel better – is the primary driver for you to take action, well good on you. The 24 Hour Diet can help you do just that. Whatever your reason, your efforts will be rewarded: you’ll lose weight and inches and feel better. What really excites me is that for the vast majority of people who’ve tried it, the diet has been a great kick-start to their long-term weight-loss efforts. With just 24 hours of effort your body will look and feel better.
The 24 Hour Diet is suitable for everybody. However, it’s best to check with your GP first if you are pregnant, breast-feeding or on prescribed medication.
OPTIMIZING YOUR ENERGY (#ulink_3406d785-ca1a-5a79-8e1f-2f6523c0e78d)
As well as helping you lose a little weight and a few inches, the 24 Hour Diet can actually help energize your body too. A long, hard winter or a really heavy stint at work can leave you feeling lethargic and wanting to lighten up on all levels. A full detox can be a grim chore. But you don’t have to go through such extreme measures to feel lighter and brighter. A simple cleansing programme can increase your vitality, bolster your immune system and leave you with healthy habits to live by all year long.
Detoxing is a perfectly natural process. In fact, your body detoxifies itself as it goes about its business. Think of it as a well-organized sanitation system: the lymphatic, respiratory and urinary systems, gastrointestinal tract and skin work in combination and, ideally, in harmony to neutralize and eliminate potentially harmful outside substances such as pesticides, food additives and airborne allergens. From inside the body there are free radicals and metabolic wastes to deal with. For example, the hydrochloric acid in our stomach kills bacteria; our colon readies wastes for expulsion; our skin secretes toxins via sweat; and the tiny vessels that make up our lymphatic system act like garbage trucks shuttling fluids, fats and waste throughout the body, channelling them to our liver. The liver is often described as the key to life as it constantly filters and purifies the blood, and decides which substances the body needs and which it doesn’t.
All this activity begins at the microscopic level of our cells and with a tiny protein molecule called glutathione. Just as we identify rubbish by placing it in our dustbins, glutathione binds with harmful wastes, labelling them up for expulsion from the cell. Normally the body adjusts levels of glutathione according to the amount of toxins present in the body. However, there are limits.
As we are exposed to ever-increasing levels of toxins, our bodies need to work harder. Glutathione gets used up more quickly and faster than we are able to replace it. If too many harmful agents accumulate, the body is unable to expel them. The mercury your liver can’t eliminate may well end up in your hair, while destructive hormone-like substances called xenoestrogens may make a home for themselves in our fat cells. This ‘body burden’ can result in immediate problems like fatigue, headache and lower back pain. Over time, some experts believe it may create conditions ripe for disease.
By following the 24 Hour Diet and Three-day Cleanse you will be helping to restore your body’s normal functions and elimination processes.
You may wish to use the 24 Hour Diet and Three-day Cleanse as a time to think about your body and your health. Clearing your schedule allows you to watch, moment to moment, the effects of food and lifestyle choices that often remain unnoticed in our busy day-to-day lives. It also provides an opportunity for fresh insights into how diet and lifestyle habits are serving to support or undermine your health.
The 24 Hour Diet and Three-day Cleanse provide the benefits of fasting without the physical hardships, which can often be quite uncomfortable. For example, when toxins are released from the fat cells during a fast, the body has insufficient nutrient support to rid itself of them. This often results in headaches, fatigue and other problems, which is one reason why anyone tempted to fast should consult their doctor first.
GETTING STARTED (#ulink_6d83c883-d7e7-5795-b0f4-ce23f9d8ee2e)
The 24 Hour Diet is rich in nutrients and low in calories. By following the diet for 24 hours, the aim is that you will lose some weight and inches. As a consequence, this is a targeted plan that requires some organization and planning to get the most from it. To help you I have included a shopping list, recipes and instructions for taking your measurements. When I have followed the diet I have lost three pounds and just under three inches over my waist, belly and hips. Some people have lost more, others a little less, but everyone loses something!
BEFORE YOU START
Here are some considerations to help you get the most out of the diet.
1 Since your calorie intake will be less than normal I don’t recommend you do any vigorous exercise on the day of your 24 Hour Diet. However, it’s important you are still physically active as this will assist your body’s cleansing process and aid your digestion. Being inactive will slow down your internal system and make you feel less comfortable. Walking and light yoga stretches first thing in the morning and in the evening are advisable. I have detailed three yoga stretches for you to do if you desire (see page 14). If you wear my pedometer, aim to walk at least 6,000 steps on the day of the diet, but anything more than 12,000 steps may make you feel a little tired (12,000 steps equates to six miles).
2 Avoid drinking alcohol the night before your 24 Hour Diet or keep to fewer than two units.
3 It’s very important to keep well-hydrated before and during the diet. This is necessary to help you achieve inch Loss. The diet consists of liquid foods and other easy-to-digest meals. This enhances your body’s ability to absorb nutrients, aiding your energy and the body’s cleansing process.
4 You may experience a slight headache. The first time I did the diet I had a mild headache in the afternoon, but I’ve been fine on subsequent occasions. Some people report a slight headache while others don’t. A headache is a natural response; part of your body’s cleansing process. Keeping your water intake up as well as your elixirs and teas will help.
5 Please follow the plan as closely as possible. The blending of the meals enhances absorption so you may well feel more energized. Some people feel more energetic throughout the whole day while others feel a little tired in the afternoon, but everyone wakes up the following day feeling really good – and that’s before they’ve seen their decreased measurements and weight loss.
6 All the nutrients have been specially designed to assist your body to cleanse itself whilst helping to optimize energy. This is not a detox; it’s more of a cleansing plan. The timing of the food is also important; you shouldn’t go for more than four hours without consuming something. You’ll find out more in the ‘Nutrient Know-how’ section, on page 9.
7 If your digestive system is sluggish and you suffer from constipation, you may wish to take a natural tea laxative the night before the diet.
8 If you have been advised by your doctor not to follow a special eating or exercise plan, it’s important to seek medical advice before starting this diet.
9 It’s a good idea to do the diet at the weekend. If you want to do it during the week, try to choose a day when it will be convenient for you, perhaps when you don’t have to be madly rushing here, there and everywhere.
10 You’ll find a comprehensive shopping list with everything you’ll need on page 18. In Part 4 you’ll find other recipes using these ingredients, which you can use in the 20-day Follow-on Plan.
NUTRIENT KNOW-HOW (#ulink_64134ef0-b836-531b-8c96-63e1f7d87faf)
I’ve designed the plan so that it is high in nutrients and low in calories. The 24 Hour Diet:
• is rich in essential antioxidants – to boost your immunity and help your body cleanse itself and reduce excess fluid and body fat
• provides slow-releasing energy, helping you feel satisfied and energized
• is rich in the important omega 3 and 6 fats – these are vital for your health and make you feel full and satisfied
• is free of artificial sugars
• is naturally low in sodium
• helps stabilize your blood sugar levels
• is suitable for vegetarians and vegans.
You may feel a little hungry as your calorie intake will probably be a little lower than normal. However, the specific combination of nutrients means you will feel satisfied and nourished without feeling bloated.
The plan is supported by some dietary supplements. These have been specifically chosen to energize your body and help it eliminate excess fluid and weight.
LECITHIN
Lecithin granules are obtained from soya beans and have a distinct, pleasant, nutty flavour. They are naturally rich in choline, an important nutrient for controlling dietary fat, which is why lecithin is an important supplement for people following a low-cholesterol diet.
NEEM
An Ayurvedic herbal extract, neem can be added to a little cold water to be taken as a tincture. It has powerful cleansing properties, and is particularly beneficial to the liver and for internal inflammation. As it has a rather bitter taste, adding some honey to the Morning Elixir (see page 21) will make it easier to drink. Stick with it as it is highly efficient supplement to your diet.
LIVING GREEN FOOD
Powdered living food is a blend of green foods, herbs, fruits and other botanicals. The powerful phytonutrients in these living raw foods are believed to assist your cells receive deep nourishment. Taken daily, it is thought to help regenerate and sustain mental and physical energy, enhance immunity and support the active recovery of your cells. This is one product where you get what you pay for, so it’s worth investing in a good brand. I personally recommend Pure Synergy, available at Fresh and Wild, Planet Organic and other good health-food shops.
TEAS
Detox teas are often a blend of botanicals that help cleanse the body. These may include dandelion root, burdock root, milk thistle, liquorice root, peppermint, spearmint, artichoke and ginger root. These teas are prepared in convenient tea bags. Although you can buy the fresh herbs yourself and make your own teas, these can be very powerful and exceedingly bitter. The prepared detox teas can be drunk with a little honey to sweeten if necessary, although it’s better to avoid this if you can.
Laxative teas are usually a combination of senna leaves, liquorice, cinnamon, fennel and ginger. These can be very effective so only one cup should be taken before bedtime. If necessary, another one can be taken the following day. Don’t drink more than four cups in 24 hours.
Both these teas support the cleansing process of the body.
Please note: Laxative teas are not recommended if you have or develop diarrhoea or abdominal pain. Consult your doctor before taking them if you suffer from frequent diarrhoea, are pregnant, breast-feeding, taking medication or have a medical condition.
TIME-SAVING TIPS
1 It sounds obvious but read the whole plan before you start – I’ve tried to address all the little problem areas you may have, so a little prior reading will help a great deal.
2 The Vitality Soup and Sanity Snacks can be made in advance. You can freeze the Vitality Soup in convenient individual serving sizes, and the Sanity Snacks last up to a week in a container in the fridge.
3 To save mess as well as time, freeze nut butters in ice cube trays. They easily come out of the trays and two cubes are the equivalent of a dessertspoon. You can put the frozen cubes straight into the Nutty Evening Energizer, but they will need to thaw a little before making a fresh batch of Sanity Snacks.
4 The Body Blender Breakfast can be partly prepared the night before. Soak the oats, wheat germ, lecithin and nutmeg in 200ml (7fl oz) cold water. Cover and leave overnight in the fridge. In the morning, just pour it into your blender with the remaining ingredients.
5 Your Good Morning Body Juice is best prepared fresh from scratch by peeling the vegetables and fruit when you need them. Cutting up the fruit and vegetables beforehand can reduce the vitamin content due to oxidation. However, if you are really short of time you can wash and cut them up, leaving them ready to use in the morning. Alternatively, you can make up a batch of juice and freeze it immediately in convenient individual serving sizes. This preserves the nutrient content and does little to reduce its powerful qualities.
6 The night before your 24 Hour Diet, put your blender and juicer out on the sideboard, all ready to go.
7 Taking your Vitality Soup to work in a flask can be convenient when doing your Three-day Cleanse.
8 Do your 24 Hour Diet with a friend and turn it into a spa day. Doing it together means you can share the preparation. It also makes it a Lot more fun, especially if you have a sleepover the night before and combine it with some pampering.
ENERGIZING YOGA POSES (#ulink_ccfda33b-443d-5db4-91db-c1cb281a9d14)
LYING TWIST
When: First thing in the morning with your Body Cleanse Elixir.
Why: Doing twists massages and helps to detoxify the internal organs, encouraging sound digestion and improving circulation.
What you do: Lie on your back with your arms stretched out to the sides in line with your shoulders. Bring your knees to your chest. Slowly let both knees fall to your left side; turn your neck and look to the right. Breathe for a few moments then return your knees to the centre and repeat on the opposite side.
COBRA
When: First thing in the morning and during the afternoon.
Why: Puts pressure on the abdomen, assisting elimination.
What you do: Lie on your stomach with legs outstretched. Place your palms on the floor near your ribcage. Inhale as you press your hands into the floor and lift your chest, keeping your hips anchored on the floor and pressing down with your pubic bone. Hold for three to five smooth breaths, then lower to the floor. Repeat three times.
CORPSE POSE
When: In the evening, before you go to bed.
Why: A lovely, relaxing body-awareness exercise. Releasing mental and emotional stress is of utmost importance when we cleanse.
What you do: Lie on your back, feet and arms extended and comfortably relaxed. Let your weight sink into the floor and relax everywhere. Keep bringing your attention back to the sensations of the body so you start to get glimpses of where you are holding tension. Try to release these areas of tension with deep breaths, allowing your body to fall into the mat.
TAKING YOUR MEASUREMENTS (#ulink_754c113f-1546-5fee-b356-64651736baae)
