The TRUTH About Female Fat Loss

1. The TRUTH About Female Fat Loss

2. Fill up on… Dairy – Eggs & small amounts of plain organic live yoghurt and organic butter Organic Meat – Chicken, beef, turkey, lamb, venison and game meats – try to limit meat to an occasional small serving. Fish – Haddock, Sardines, Salmon, Tuna, mackerel – try to eat 2-3 portions of oily fish each week, mackerel, salmon and sardines Vegetables – All veggies, including potatoes (2 servings a week) Fruits – Again, all fruits, three pieces a day. Use lemons Diary Substitute - Rice, oat, sesame, almond and hazelnut milk Nuts & seeds – All nuts, walnuts, Brazils, pecans, hazelnuts, almonds, pumpkin, sesame, sunflower NOT peanuts – all nuts and seeds choose plain, unsalted without any coating or flavourings. Store Cupboard – sea salt, black pepper, cinnamon, olive oil, flaxseed oil, coconut oil, walnut oil, garlic, olives, herbs and spices.

4. Cut the C.R.A.P Caffeine Refined Carbohydrates Alcohol Processed foods

5. Wheat • Celiac & IBS • Inflammation • Bloating • Poor Digestion • Intestinal & digestive problems • Unbalanced hormones Bread, biscuits, cakes, pies, pasta, noodles, couscous, crackers and breakfast cereals. Also white rice.

6. Dairy • Lactose Intolerance • IBS • Asthma • Eczema • Nasal congestion • Migraines Milk, flavoured yoghurts, spreads and cheese – also eliminate soya milk as this is highly processed.

7. Caffeine • High Blood Pressure • Anxiety • Increases Cortisol • Palpitations • Links to Parkinson disease, some cancers and miscarriages Coffee, Tea, Green Tea, Hot chocolate, squashes, fizzy drinks and decaffeinated drinks.

8. Sugar & Refined Carbs • Insulin Spikes • Weight Gain • Hormone Imbalance • Depression • Fluid retention • High Blood Pressure and CHD Glucose, fructose, honey, maple syrup, corn syrup. Cakes, biscuits, sweets, chocolate, breakfast cereals, crispbreads, sauces, ketchup.

9. Processed Foods • Heart Disease • Diabetes • Obesity • Cancer • Over 3000 added chemicals recorded Tinned, baked or pre packed, numbers or unpronounceable Burgers, sausages, hams, reformed meats, soya, veggie, vegan and meat substitute If its going to last more than 3-5 days in the fridge then it is probably processed..

10. Alcohol (even vodka!) • Liver disease • Cancer • Hypertension • Pancreatitis • Weakens the immune system • Endocrine (hormone) system disruption • Its makes you FAT!

11. Drink this • Water – 1 litre for every 20 kgs of body weight – NOT tap water • Green tea – 3 cups a day • Tulsi tea – great for lowering cortisol • Cinnamon tea

12. Sample day of Liver Detox Breakfast Eggs Spinach Tomatoes sautéed in coconut oil Cinnamon tea Lunch Chicken, Broccoli, Asparagus & red pepper stir fried in coconut oils with garlic & onions Strawberries and Pumpkin Seeds Cinnamon tea Dinner Salmon with Cauliflower and Garlic Mash, Sugarsnaps Supps 2 x 100Mlgms Milk thistle 2 x 2 a day Fish Oils 2 x 3 - DIM Lots and Lots of Filtered water

13. Sample day for thunder thighsEstrogen Dominant Breakfast Banana and cinnamon omelette with watercress & spinach Green tea Lunch Chilli Prawns with rocket and avocado salad Dinner Salmon Steak with cauliflower Mash, broccoli, and mange tout Snacks Apple and 5 Brazil Nuts Supps DIM as per manufacturer instructions Fish Oils 2 x 3 Add in Olive oil, coconut oil, Udos Oil, green tea, Lemon Juice & Vinegar

14. Sample day for Belly FatHigh cortisol levels Breakfast Veggie & Egg stir fry in coconut oil, red onion, peppers & cashew nuts Lunch Mackerel salad with avocado chilli, lemon juice dressing - Mixed berries & Cinnamon Dinner Steak and sweet potato chips with green veggies Snacks Chicken strips or 5/6 walnuts Supps Fish Oils – Ashwaganda tiniture - Vit C Add in Olive oil, Udos Oil, tulsi tea (after 2pm only), Lemon Juice & Vinegar

15. Sample day for love handlesHigh Insulin Breakfast Fish, green veggies and Nuts Olive oil Cinnamon Tea Lunch Veggie Soup or Mixed pepper Salad Mixed berries with cinnamon Dinner Chicken Curry with Quinoa cooked with coconut oil Snacks Hummus and veggies Supps Fish Oils 2 x 3 – Fenuplex 2 x 2 Add in Olive oil, Udos Oil, cinnamon tea, Lemon Juice & Vinegar

16. Some essentials for the store cupboard

17. Zinc and Magnesium • Zinc responsible for growth and repair • Magnesium prevents sugar craving used in 100s of vital bodily functions • Both support immune function and metabolism vital for fat loss The food chain is now becoming depleted of these vital minerals Use citrate version, avoid the oxide version as these tend to be a poor quality

18. Workout like this • 4-6 times a week • No more than 45 mins max • Squat, press, pull, lift & twist • Mix it up • Go fast – add some HIIT

19. Press ups Chest & triceps Squats Legs & Bum Pull ups Back & Biceps Lunges Legs & Bum Rows Back & Biceps Chest press Chest & triceps Deadlifts Back, Legs & Bum Latpull downs Back & Biceps Planks All Abs Step ups Legs & Bum Military press Shoulders

20. Get to bed by 10.30pm This is one of the main factors in fat loss Give your hormones the best chance of fighting fat by getting a good nights sleep I have seen clients drop body weight just by implementing this one simple rule

21. Reduce Negative Stress Relationships Work Toxic foods Late nights Alcohol Caffeine

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