Marisa Peer’s Fat-Burning Diet

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“ … 10 lb in 10 days”

 

“  … 8lb in 7 days”

HERE IS THE DIET THAT DID IT

Marisa Peer’s Fat Burning Diet

As the days get hotter and we peel off winter layers, one thing everyone wants is a flat belly. And top dietician Marisa Peer says there’s still time.

“Every woman can get a flat belly ­following my simple steps. I guarantee you can look your best on the beach and you will never feel hungry. In just 10 days you can shed up to 10 pounds and get a ­bikini body to be proud of.”

Start following this simple plan now, and watch the flab melt away….

How it Works

The key to making your body a fantastic fat-burning machine is to avoid starchy carbs… because they make you cling on to fat reserves.

Our bodies were not designed to eat carbs and can do very well without them. Avoiding them for 10 “hard core” diet days is the key to weight loss.

You won’t feel hungry, and the pounds will fall off – from your stomach first, as this is where fat from carbs is stored. This is why beer drinkers and those who over-indulge in bread, pastries and pasta have a big tummy.

In America they call it a carb body. Carbs also cause huge bloating – cut them out and you will beat the bloat. The hormone insulin plays a vital part. Its role is to store fat, so it’s almost impossible to lose weight once you have eaten carbs because when you eat any starchy or sugary food, insulin levels go up.

For example: if you eat carbs five times a day – cereal for breakfast, biscuit mid-morning, sandwich for lunch, another biscuit mid-afternoon, then potatoes or pasta with dinner – your body will be constantly cranking out insulin, making it impossible to lose weight. People with weight problems have a problem with insulin and fat storage that their naturally skinny friends don’t.

It’s not fair, but it’s better to accept this fact and work with it. Athletes load up on carbs precisely because the body stores them, whereas body-builders avoid them before competing so their body burns fat and their muscles are more defined. Protein is a building food. The body uses it to build muscle and bones, so if you eat chicken and vegetables, the body will use it rather than store it. If you eat pasta or risotto your body will store that for later and continue to store it, as “later” never happens.

The body works harder to digest protein too, using up more calories and increasing your metabolic rate. Skinny people who can eat anything because they have a fantastic metabolism are a real minority. So you must avoid bread, pasta, noodles, rice, cake, pastry, biscuits and potatoes and anything with sugar in it.

You must also cut out dairy because lactose is milk sugar. Avoid salt too – it makes your body tissues store fluid, so cutting it out helps you on your way to a flat tum. After the 10 days, limiting carbs or not eating them after lunch is the secret to keeping the weight off. But no booze…it’s full of sugar.

It may seem daunting but remind yourself that you have the rest of your life to eat – but right now you want to drop 10lbs.

Stick to this plan and you won’t feel hungry. There are no side-effects, no bad breath and no constipation.

DO EAT

Large enough meals to not feel hungry – so don’t skimp on portions.

You should have a fist-sized amount of protein, 2-3 fistfuls of veggies, four of salad and a palm-sized amount of nuts at main meals.

Do drink green tea – it is proven to burn body fat, especially around the waist. If you don’t like the taste, have capsules. Or try red bush tea (Rooibos), white tea and fruit teas – all without milk.

The aim is to burn fat. So cut carbs… and get moving!

DON’T EAT

Anything late at night Bread or pasta Noodles or rice Cakes or biscuits Potatoes Salt or sugar Dairy Processed food …and no alcohol

MENU PLAN

Choose a different breakfast, lunch and dinner each day from these menus – and watch your belly shrink!

Breakfast every day

Choose one

• Three eggs –  either scrambled with olive oil OR a three egg omelette cooked in oil. Remember no milk or butter. Add mushrooms, herbs, spinach or onions for flavour you can also add a little real ham or smoked salmon or prawns.
• Soya yogurt with a 10-15 almonds or a spoonful of seeds either sunflower, hemp, sesame or  pumpkin (a dessert spoon size of mixed seeds and nuts) add a teaspoon of cinnamon as it speeds up your metabolism
• Real Porridge Oats – but remember to use water instead of milk. Add a little soya or rice milk, a teaspoon of cinnamon and a few seeds or nuts to push up the protein. Use between 40 to 60 g of oats mixed with a half to a third of a pint  of water then use a little milk to flavour . You must eat large enough portions to not feel hungry so don’t skimp on portions

Lunch every day

• Salad made with 4-6 oz  of either fish, chicken, turkey or eggs.(For vegetarians use 4oz of tofu and a fist sized amount nuts and seeds ) Use green salad vegetables like lettuce, celery, spinach, watercress, cucumber and a little oil and vinegar for dressing. Always aim to have about 200 grams of canned tuna or salmon and at least two fistfuls of vegetables and 4 of salad.
• As a measure you should have a fist sized mount of protein 2 -3 fist sized amount of vegetables 4 fists of salad and a palm sized amount of nuts.
• Any kind of cooked protein with vegetables like chicken casserole, steak and veggies,
• Cooked ham parma ham with peppers  4- 6 0z of ham with 2 cooked or chopped peppers
• Any Soup that is protein based like chicken and vegetables,  lentil and ham pea and ham
• Baked sweet potatoes or yams with a filling of tuna, tinned salmon,ham sweet corn etc.

Mid Afternoon Snacks

• mid afternoon soya yogurt with seeds or fruit,
• endemame beans with a little light soya sauce
• hummus with raw vegetable  one fist sized amount of raw veggies with 20z of hummus
• handful of raw nuts
• green apple or pear
• strawberries blueberries or raspberries half a punnet
• 2 sticks of celery spread with small amount of sugar free peanut butter

Dinner

• chicken or turkey with roasted vegetables such as  onions, peppers, leeks, celery, mushrooms, garlic spring onions, scallions, spinach.
• carb-free shepherd’s pie mashed cauliflower made creamy with a little olive oil served with minced beef, lamb or turkey.
• green or red peppers roasted and stuffed with minced turkey lamb or beef
•  stir fried cod or salmon cooked with any green vegetable
• prawn omelette or smoked salmon and scrambled eggs served with green vegetables or a green salad.
• frittata made with eggs, mushrooms, onions, peppers and Parma ham
• cooked chicken portions served with stir fried cabbage spiced up with cardamom, cayenne, cinnamon, ginger and ginseng and chili as they speed up metabolism.
• You can cook quinoa which is a seed not a starch in place of rice or pasta and add to have with meat. A seed is protein like a nut so it aids fat burning whereas pasta and rice is a starch and a sugar.
• Organic vegetable pasta not any other types as orgran is almost starch free.
• DelUgo Spaghetti made from chickpeas again it is starch free.

Drink  as much of these teas as you like

• Green tea – it is proven to burn body fat, especially around the waist.
• Rooibos
• White tea
• Fruit teas

TIPS

• Add these spices to your food as they speed up your metabolism by 15% for up to six hours – cardamom, cayenne, cinnamon, ginger, ginseng and chillies. Put a mixture in a little pot to carry  with you and sprinkle it onto food
• Add z -sweet (from www.red23.co.uk) if you like sweet tea, add it to yogurt or oats when you want something sweet.
• Use marigold a delicious vegetable bullion in place of salt as salt make your tissues retain fluid and makes you look puffy.
• Remember to avoid cereals – they exist on the planet to fatten cattle but they also fatten humans. Instead, snack on hummus, or seeds like soya, or pasta made from seeds or vegetables.
• Dairy is your enemy. The purpose of cow’s milk is to nourish calves through their biggest growth spurt and to give them a 300% weight gain within a year. Any food that can encourage a 300% weight gain is to be avoided like the plague. It can not be a coincidence that countries that do not consume dairy have the leanest people and countries where the most is consumed have the fattest people, because milk is designed to make you grow. The chemical and hormonal structure of milk stimulates huge growth in calves – they gain a kilo every day. Milk literally sends a message to their cells that says GROW.  When adults drink cow’s milk it sends a similar message to their already fully grown bodies GROW! Cheese is a concentrated growth hormone

SOME EXTRA TIPS

1. Avoid processed food – it’s full of additives, which are proven to slow down the metabolism
2. 70% of the food we eat today is food our ancestors NEVER ATE EVER . Our bodies & metabolism cannot adapt to the change.
3. Eat from the 4 RS and you will eat food that your body can digest and burn off
• Only eat food that grows or Roams – Nothing processed or refined
• Only eat food that you could eat Raw – You don’t have to eat it raw but if you could it is digestible
• Only eat food that you Recognise as a natural food, – margarine pretzels and donuts are not food
• Only eat food that Rots. If nature can’t break it down, neither will your body.
4. Never eat late at night
   Our bodies are still like those of cavemen. Primitive man got up with the light and retired as it got dark as there was nothing else to do. Eating too much and too late at night leaves our bodies full of undigested food. Our metabolism slows down dramatically at night even if we are wide awake, because nature assumes we’re sleeping and therefore not as active as when we’re awake so our heart-rate slows right down making digestion more difficult.
5. Limit variety
   We need to eat a varied diet but too much variety at mealtimes causes overeating which causes weight gain.  Too much variety makes us fat because we gain weight when our appetite drives us to eat too much, so we don’t know when to stop, all humans have an inbuilt “sensory specific satiety” which means there is only so much of one food we can eat before we get bored and naturally stop eating.
6. Fidget
   I never thought I would promote fidgeting, I love calmness. However, those who fidget, twiddle pens, tap their feet up and down, rotate their feet around, or swing a crossed leg up and down or bounce their heels off the floor while queuing burn more calories than calm individuals.  Nervy types burn off more nervous energy.   NEAT =Non-exercise-activity-thermogenesis, which is the name for continuous movement, can burn off 200 calories daily.
7. Hot spices
   …can boost the rate at which calories are burnt by up to 15 per cent for a few hours after eating. Chillies speed up the metabolism and reduce hunger. South Americans have known for years that chillies reduce appetite. The herbs cinnamon, ginger, cayenne, cardamom and ginseng can help to stimulate thermo genesis (heat generated by the body) and promote weight loss.
8. Japanese Green Tea
   This speeds up the metabolism because it contains chemicals called methylxanthines which seem to boost metabolism and burn fat more rapidly. The catechins in Green tea can reduce waist circumference and abdominal fat by boosting metabolism. If you don’t like the taste you can buy it in capsule form. The American journal of clinical nutrition showed that green teas rich in catechins (natural plant chemicals) can reduce waist circumference and abdominal fat.
9. Eat Lean Protein
   Eat fish, chicken, lentils, meat, nuts and eggs. Have some protein at every meal. The body works hard to properly digest protein the longer and the more effort put into digesting protein, the more calories your body uses up and the more your metabolic rate will increase.  Lean protein has 2-3 times the thermic effect of carbs or fat meaning it elevates metabolism by up to 10% more than when carbs or fat are eaten

Something to do every day to ensure you stay on a healthy eating track

• Have half a teaspoon of ground cinnamon daily as it greatly reduces sugar cravings and it reduces sugar levels in the blood
• Drink green tea. It reduces stomach fat and speeds up your metabolism American journal of clinical nutrition showed that green tea rich in catechins (natural plant chemicals) can reduce waist circumference and abdominal fat and increase metabolism
• Keep a packet unsalted of almonds in your handbag so you always have something healthy to snack on

Something to do every week

• Stock up on some portable foods the NUMBER I reason that diets fail is because people eat on the run or get hungry when there is no healthy food available.
• Keep your desk drawer car or locker stocked up with healthy nuts and seeds and some foil pouches or ring pull cans of tuna salmon or mackerel then whenever you cant get healthy food you can make something nutritious, filling and healthy that will sustain you all day and is a million times better than a sandwich and packet of crisps.

“Now I have a bikini body”

Jacqueline Herbert, 41, who lives with husband John, 43, and 12-yearold daughter Morgan in Wickford, Essex, has lost five-and-a-half stone on Marisa’s plan!

She says…

“I’d been overweight since my teens and tried every diet going. While I managed to lose a stone or so each time, I always put it back on – usually with more to follow.

“At my heaviest, in my early 20s, I was 14-and-a-half stone and wore a size 20. I’m only five foot one so I didn’t carry the weight well. After I had my daughter Morgan, the weight kept creeping on.

“So when a friend told me about Marisa’s scheme I thought I’d try it. As soon as I started following the plan, the weight began to drop off. I lost two stone in the first two months and by the end of six months, I’d lost another two.

“I’m now nine stone – my dream weight. My stomach is unbelievably flat and I wear a bikini on my holidays – something I thought I’d never do. The plan is easy to stick to as well. I eat so much of the allowed foods that I never feel hungry. I have cut wheat out of my diet entirely and I don’t miss it at all. I have retrained my tastebuds. This is my way of life now – and I’m much happier.”

Tips to make it easier

Once you’ve used the menu plan below for 10 days, stick to these tips to maintain your new, fab weight – and stop the pounds creeping back on.

• Eat hot spices: they can boost calorie burning by up to 15 per cent. Chillies speed up metabolism and reduce hunger. Herbs cinnamon, ginger, cayenne, cardamom and ginseng generate body heat and promote weight loss.
• Use Marigold bouillon: It’s a healthier vegetable alternative to salt.
• Dairy is your enemy: Cow’s milk is to nourish calves and gives them a 300 per cent weight gain in a year. Milk literally sends a message to cells that says GROW! Fully-grown human cells get a similar message. And cheese is a concentrated growth hormone.
• Avoid processed food: It’s full of additives which slow the metabolism: Our ancestors didn’t eat 70 per cent of what we do today. Our bodies and metabolism can’t adapt. Only eat food you recognise as a natural – your body can digest it and burn it off. And that doesn’t include margarine, pretzels and doughnuts! Ideally, eat only food that grows or roams: nothing processed or refined.
• Never eat late at night: Primitive man got up at dawn and retired as it got dark. Eating too late leaves our bodies full of undigested food. Our metabolism slows down dramatically at night even if we are awake because nature assumes we’re sleeping. Our heart-rate slows down and digestion is more difficult.
• Keep NEAT: That means non-exercise activity-thermogenesis. Continuous movement can burn off 200 calories a day. Those who fidget, twiddle pens, tap or rotate their feet, swing a crossed leg or bounce on their heels off the floor burn more calories.
• Go nuts: Keep a packet of unsalted almonds in your handbag so you always have something healthy to snack on.
• Eat linseeds: They’re great for boosting metabolism.

Recipes

Chicken Salad

Dressing
½ cup olive oil
¼ cup balsamic vinegar
1/8 teaspoon coriander

Salad Ingredients
2 cups cooked chicken, cut into cubes
tomatoes peppers cucumber spring onions

In a small bowl, combine the olive oil, vinegar, and coriander

In a medium bowl, place all the remaining ingredients. Whip the dressing ingredients together with a fork, and then pour over the chicken mixture. Gently toss and refrigerate until served.

Serves 4.

Teriyaki Turkey or beef

1 1/4 pounds turkey pieces
5 tablespoons teriyaki sauce, divided
2 tablespoons creamy peanut butter (sugar free)
1/4 teaspoon ground ginger
1 tablespoon (or more to taste) low sugar or sugar free Hot Chili Sauce
2 tablespoons vegetable oil
1/2 cup cucumber, seeded and chopped

Meanwhile, in large nonstick skillet or wok, heat oil over medium-high heat until hot. Add turkey (1/2 at a time) and stir-fry 1 to 2 minutes or until outside surface is no longer pink. Remove turkey from wok. Toss turkey with peanut butter mixture to coat. Sprinkle with chopped cucumber.Cut turkey into 1/8 inch thick strips. In medium bowl, combine turkey and 2 tablespoons teriyaki sauce; toss to coat. In small bowl, combine remaining 3 tbsp. teriyaki sauce, peanut butter, 1 tablespoon water, ginger and hot chili sauce.

Serves 4.

Stuffed peppers

1 tablespoon light soya sauce

1/2 lb ground turkey minced

onions
1 tablespoon light mustard
2 (10 1/2 ounce) canned tomatoes
1 (15 1/2 ounce) can sugar free sweetcorn
Fresh ground pepper

Preparation
1. Remove the tops of peppers and remove seeds and core.
2. Arrange in crock pot so that they’re standing upright.
3. In mixing bowl, combine turkey, onion, corn, 1 can of tomatoes.
4 spoon mixture into peppers, pressing down to fill completely (may overload a bit at the tops).
5. Combine the other can of tomatoes  with soya  and light mustard.
6. Spoon mixture over the peppers.
7. Add pepper to taste.
8. Cover and cook on low for 8-9 hours.

Ratatouille

of tomatoes, onions, zucchini, eggplants, peppers and herbs

. It can be served with tofu chicken or turkey

4 servings

Ingredients

2 teaspoons

finely minced garlic
1 cup chopped onions
1 large abuergine
3 medium courgettes
2 large green peppers
1 teaspoon dried oregano

tablespoon fresh basil or 2 teaspoons dried basil
2 teaspoons chopped parsley
2 cups crushed canned tomatoes
fresh ground pepper

Preparation
1. Heat oil in large pan

cook garlic and onions until tender.
2. Cut vegetables into 1-inch pieces.
3. Add the eggplant, zucchini, pepper,oregano, parsley

and stir well.
4. Saute for about 5 minutes.
5. Add tomatoes, cover and cook over low heat for about 45 minutes.
6. Serve hot or cover mixture and refrigerate to serve chilled.

Nutritional information per serving: 113 calories, 0.9g fat, 9.5g fibre

Steamed fish with Mediterranean vegetables and aioli

(Serves 4)

4 x firm white fish fillets e.g. haddock,
2 tbsp olive oil
1 red onion chopped
2 cloves of garlic , crushed
2 red peppers, sliced into strips
2 courgettes cut into matchsticks
2 tomatoes skinned and chopped
few thyme leaves
1tbsp balsamic vinegar

garlic mayonnaise : 2 cloves garlic crushed
2 egg yolks
200 ml olive oil
100ml sunflower oil
3tbsp lemon juice

Preparation

To make the garlic mayonnaise: put the garlic, egg yolks, lemon juice and a pinch of salt in a large bowl. Start whisking, and very slowly start adding the oils a little at a time, whisking all the time, until the mixture starts to thicken. Do this until all the oils are used up. Add the lemon juice and check the seasoning.

Using the 2tbs olive oil, sauté the onion, garlic, peppers and courgettes gently for 5 minutes until slightly softened. Add the tomatoes and thyme leaves and cook for another 8-10 minutes, adding the vinegar after 5 minutes. Season.

Meanwhile season the fish fillets as required, place on the steam grid and add water to the bottom part of the steamer or steam in the pan.

Cover with the lid and set the weight of the fish on the controls. Start the steam function.

Serve the fish with vegetables and mayonnaise

3 Responses to “Marisa Peer’s Fat-Burning Diet”

1. Ria says:

   February 15, 2012 at 10:03 am

   All the recommended dishes and most of the recommended protein sources are non-vegetarian. Do you have suggestions for vegetarians as well?
2. Olka says:

   March 5, 2012 at 11:35 pm

   Thank to Marisa and her tips (mostly positive approach towards slimming down, but also wise food tips like no diary products) I dropped 8kgs (17.6 lbs) without much effort.

   But- I don’t like the title of the website (the address) and the ad- you use the phrase ‘lose weight’ and throughout the whole book Marisa insists on using other words, so what the heck?
3. Lisa says:

   March 6, 2012 at 9:26 pm

   Hi I have read your book and I agree with the Ria. I too am vegetarian and am rather stuck for what to eat long term. Do you recommend Quorn products too?