10 Utterly Delicious Recipes Perfect For Healthy Eating All Ready In Less Than 30 minutes…

10 Utterly Delicious Recipes Perfect For Healthy Eating All Ready In Less Than 30 minutes…

Healthy eating is what we want these days. Gone are the days when people would stuff themselves with gallons of fat and junk food, but if you are still one of them who believe that junk food is the only way of sustaining your health, then my advice: it is never too late! What you eat matters a lot in your appearance and look and  most importantly, your health and well-being. Take a moment and think a while. Right diet and healthy eating is what your body is asking of you.. And believe me, these recipes will surely make you think twice if you thought that junk food always tastes better.

I got these recipes from my friend, Sarah, and she promised to share these with me if I in turn share with all of you. I promised her  that I would do so and here they are. 


Chickpea and Carrot Couscous with Minted Yogurt

Serves 4. Ready in 15 minutes

  1. In a small bowl, mix together 200g tub light Greek style yogurt, 2 tbsp lemon juice and 3 tbsp roughly chopped fresh mint leaves, season and set aside.
  2. Chop 5 carrots and steam the pieces over boiling water for 3 – 5 minutes, until tender.
  3. Meanwhile, place 400g couscous in a bowl and pour over 425ml boiling water. Cover and let it stand for 5 minutes. Uncover, fluff up the grains then add 410g can drained chickpeas and the steamed carrots.
  4. Toast 2 tsp cumin seeds in a hot pan for 2 – 3 mins until starting to pop. Cool and crush.
  5. Whisk the zest of half a lemon, 4 tbsp lemon juice and 1 tbsp olive oil in a bowl. Add the couscous and cumin and serve with the minted yogurt.

Per Serving: 435kcals, 9.5g fat (0.8g saturated), 16.3g protein, 76.6g carbs, 9.9g sugar, 0.5g salt.


Tuna, Fennel and White Bean Salad

Serves 4. Ready in 15 minutes.

  1. Trim the base off 1 small head of fennel and save the fronds to garnish. Then slice the head across as thinly as you can. Slice half a red onion in the same way.
  2. Put the fennel and onion into a large bowl with 2 x 410g cans drained and rinsed cannellini beans, 2 tbsp olive oil, 3 tbsp lemon juice, 20g chopped fresh parsley and some seasoning to taste. Stir together well and leave for 5 mins for the fennel to soften slightly.
  3. Drain 2 x 200g tins tuna steak in spring water, gently stir into the bean and fennel salad. Spoon the salad into the center of 4 plates and scatter with 60g black olives. Garnish with the fennel fronds.

Per Serving: 355kcals, 9.4g fat (1.3g saturated), 38.9g protein, 30.7g carbs, 7.5 sugar, 2.2g salt.


Salmon and Ginger Fishcakes with Sweet and Sour Salad

Serves 4. Ready in 30 minutes.

  1. Put 1 medium – hot deseeded finely chopped red chilli, 2 tsp caster sugar, 1 tsp Thai fish sauce, 1 tbsp lime juice and 1 tbsp rice vinegar into a screw jar and shake. Cut half a cucumber in half long ways, then cut into long thin strips. Toss with 1 yellow pepper, deseeded and cut into thin strips, 1 small carrot cut into thin strips and 12 halved cherry tomatoes.
  2. Chop 500g skinned salmon until you have a course mince like texture. Put into another bowl with a 4cm piece steam ginger, very finely chopped and 4 finely chopped spring onions. Mix together and shape into 8 fishcakes.
  3. Heat 1 tsp sunflower oil in a large non stick pan over a medium heat, cook the fishcakes for 2 mins each side until lightly golden.
  4. Toss the dressing and the leaves from a fresh bunch of coriander through the salad and divide onto 4 plates, top each with 2 fishcakes.

Per Serving 281kcals, 14.9g fat (2.6 saturated), 26.8g protein, 9.9g carbs, 8.8g sugar, 0.4g salt.


Fast Asian Fish

Serves 4. Ready in 20 minutes.

  1. Preheat the oven to 180 degrees C. Cook 225g long grain rice. Drain. Return to pan cover and leave.
  2. Meanwhile, place 4 x 120g skinless salmon fillets in a shallow baking dish. Combine 3 tbsp reduced – salt soy sauce, 2cm piece fresh ginger, finely shredded, and 3 tbsp sweet chilli sauce, then pour over the fish. Cover the dish with foil then bake for 15 mins carefully turning the fish halfway through.
  3. Divide the rice into 4 plates and top each one with a salmon fillet, drizzle the sauce and top with 4 finely chopped spring onions.

Per Serving 453kcals, 13.5g fat (2.3g saturated), 29g protein, 53.3g carbs, 8g sugar, 1.7g salt.


Poached Egg and New Potato Salad with Crispy Bacon and a Mustard Dressing

Serves 4. Ready in 25 minutes.

  1. Boil 450g scrubbed new potatoes in a pan of lightly salted water until just tender. Drain and cool slightly.
  2. Meanwhile, heat a large frying pan. Add 2 rashers of rindless dry cured, smoked back bacon, cut into short strips and drain on kitchen paper, keep warm.
  3. Bring some water to a light simmer in a pan and add a little vinegar. Stir the water then break the egg into the center of the water and poach for 3 mins, lift out, drain and keep warm, repeat this 3 times.
  4. To make the dressing whisk 2 tsp dijion mustard and 1tbsp white wine vinegar together, slowly whisk in 3 tbsp olive oil then season.
  5. Cut the potatoes into ¼, put in a bowl and stir in 2 tbsp of dressing. Arrange the potatoes and 75g bag water cress on 4 plates, top with an egg, drizzle a little dressing and scatter with bacon to serve.

Per Serving 255kcals, 16.1g fat (3.4g saturated),10.5g protein, 18.5 g carbs, 1.8g sugar, 1.4g salt.


Tzatziki Turkey Burgers

Serves 4. Ready in 30 minutes.

  1. Thinly slice ¼ of a large red onion and mix with 12 halved cherry tomatoes and half a handful chopped fresh coriander. Season and set aside.
  2. Coarsely grate the remaining onion and mix well with 450g of turkey mince, 2 tbsp sweet chilli dipping sauce, 1 tbsp soy sauce, the remaining coriander and freshly ground black pepper.
  3. Form into 4 burgers that are slightly larger than the bases of 4 crusty rolls. Preheat the grill to hot. Arrange the burgers on a foil lined grill pan and grill for 6 mins each side.
  4. Meanwhile, make the tzatziki. Take ¼ cucumber and ½ length ways, scoop out the seeds and discard. Dice into small pieces and mix with 150g carton of 0 percent fat Greek yogurt, small handful chopped fresh mint and a few dashes of Tabasco.
  5. Grill the rolls until lightly toasted and arrange a burger on each base, top with a spoonful of tzatziki, tomato salad and then roll tops.

Per Serving323kcal’s, 2.3g fat (0.4g saturated), 37.7g protein, 39.8 carbs, 8.5g sugar, 1.8g salt.


Haddock With Watercress And Radish Salad

Serves 4. Ready in 20 minutes.

  1. Juice 3 limes then mix together 2 tbsp of the lime juice in a shallow dish with 1 tsp of smoked paprika. Add 4 x 175g haddock fillets with skin, coat evenly and set aside for 5 mins.
  2. Place a large frying pan over a medium high heat, when hot add the fish skin side down. Cook 2 – 4 mins each side until just cooked through.
  3. Meanwhile, in a large bowl mix together the remaining lime juice with 2tsp Dijon mustard, then season. Add 2 x 85g bags watercress and 8 trimmed and sliced radishes, then toss to lightly coat in the dressing.
  4. Divide the salad between 4 plates then top with a fish fillet. Garnish with lime wedges.

Per Serving 161kcals, 1.9g fat (0.4 saturated), 35.1g protein, 1.4g carbs, 0.9g sugar, 0.5g salt.


Tomato And Basil Soup With Tortellini

Serves 4. Ready in 25 minutes.

  1. Heat 1 tbsp olive oil in a large, deep saucepan over a medium heat. Add 2 thinly sliced garlic cloves and cook for about 1 minute. Add 2 x 400g cans chopped tomatoes, 500ml hot vegetable (or chicken) stock and 250ml water. Bring to the boil, then simmer for 15 mins until the mixture is the consistency of a chunky soup. Season to taste.
  2. Mean while, cook 225g fresh cheese tortellini, divide between 4 bowls, ladle the soup on top and scatter roughly chopped basil leaves.

Per Serving 246kcals, 8.4g fat, (3.2g saturated), 10.9g protein, 32.1 g carbs, 6.2g sugar, 1.1g salt.  


Lamb Cutlets With Fattoush

Serves 4. Ready in 25 minutes.

  1. Preheat the oven to 160 degrees C /gas 4. Mix together ½ tsp olive oil, 1tsp ground cumin and 1 crushed garlic clove, 1 tbsp lemon juice. Add 8 trimmed lamb cutlets, coat in the marinade and set aside.
  2. Bake 2 small pitta breads roughly torn on a baking tray until golden and crispy.
  3. Heat a frying pan over a high heat, add the lamb and cook 2 mins each side so that it is still pink in the middle then set aside to rest.
  4. Place 250g  quartered cherry tomatoes, ½ a cucumber – cubed, a handful of fresh flat leaf parsley and the pitta in a large bowl. `Dress with 1 tbsp olive oil and 1tbsp lemon juice. Divide into 4 bowls and top with 2 cutlets in each.

Per Serving 326kcals, 15.2g fat (5.1g saturated), 29.3g protein, 19.6g carbs, 3.8g sugar, 0.6g salt.


Rhubarb, Stem Ginger And Cinnamon Fool

Serves 4. Ready in 20 minutes,plus cooling and chilling.

  1. Put 650g rhubarb, cut into small pieces, 1 ball stem ginger, chopped (from a jar in syrup), the juice of one lemon, 1 cinnamon stick and a good splash of water in a pan. Place over a high heat. When bubbling, reduce the heat, cover with a lid and simmer, stirring occasionally, for 5 mins until just tender. Sweeten to taste with some of the syrup out of the ginger jar. Put into a bowl and leave to cool. Throw away the cinnamon stick.
  2. Mix a large pinch of ground cinnamon into 250g very low fat natural yogurt. Layer 4 x 250ml glasses alternately with the rhubarb and the yogurt, finishing with a layer of yogurt. Chill for 30 mins. Top each with a pinch of ground cinnamon and serve.

Per Serving. 45Kcals, 0.2g fat (0 saturated), 4.9g protein, 62g carbs, 6.1g sugar, 0.1g salt.  

Weight Loss Tips Recommended By Shikha Proven Results

Weight Loss Tips Recommended By Shikha Proven Results

The 3 Week Diet

For many people weight loss is an arduous task. It becomes an endless fight, lose a pound here, and gain a pound there. Most fad diets fail in the long term for weight loss success because they fail to address the main reason for the weight gain. You must stick to your exercising routine and change your eating habits to see enduring weight loss.

But do not lose hope many have taken on this weight loss challenge before you and have won and you can too. I’m sure you would like to know what they did to enjoy this weight loss success.

Well, let’s us take a look at what successful people do to keep the weight off.

It doesn’t have to be so difficult! All you need is just 30 minutes a day of cardiovascular activity to start you on the right track.

You might be saying: But I exercise! Well but do you exercise at least five times per week for about thirty minutes? Don’t have the time for thirty minutes of exercise might be your next answer, can you do three 10 minutes burst of exercise. That would equal to 30 minutes of exercise in a given day.

But remember to pick an exercise that you like for your weight loss program. The more you like the exercise choice, the more you will stick to it and become a true weight loss success.

Try different exercise such as yoga, walking, and kickboxing, joining the local gym or taking an exercise class at the local college. Or may be, if you love dancing, groove to the tunes of your fav music..think of the exciting ways that will move and shake you..!

Insist that you be patient with yourself. You did not put on the weight in a single sitting and you won’t take it off in a week of vigorous exercise. Start off slowly and build your resistance up for exercise.

During your weight loss program, take special care of your diet. Here are the foods to eat during your weight loss program:

  • Fresh Fruits and Fresh Vegetables
    All fresh fruits and vegetables are good for health and for any weight loss program.
    These include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.
  • Grains
    Quinoa, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store.
  • Beans
    Split yellow and green peas and lentils are easiest to digest and require the least soaking time. Other acceptable legumes include kidney beans, pinto beans, mung beans, chickpeas and adzuki beans.
  • Nuts and Seeds
    Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. 
  • Oil
    Extra-virgin olive oil it’s the best for weight loss. Flaxseed oil can be used as salad oil which is not only good for weight loss but also contains the vital Omega-3.
  • Green Tea
    Non-caffeinated teas like green tea helps ease the liver  

Foods to avoid:

  • Sugar
    Refined sugar and mixtures containing refined sugar, including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.
  • Fatty Dairy Products
    Whole milk, eggs and butter.
  • Gluten
    All gluten-containing grains, including barley, rye, spelt and kamut. Some people are sensitive to gluten, a protein fragment in these grains.
  • Caffeine
    Coffee, both regular and decaffeinated, black tea, and other drinks containing caffeine should be reduced. Green tea is a great substitute to regular coffee.
  • Yeast
  • Alcohol
  • Food additives and preservatives
  • Chocolate
  • High-Fat Foods

Drink a minimum of 8 glasses of water per day. Water is essential to clear waste from the body.

Once you have committed to a weight loss program, don’t deny yourself the joy of weight loss by stopping. Keep at it and soon you will be getting results that will motivate to stick to your weight loss goals.

I always recommend losing weight naturally. But if you’re looking to lose weight fast, this is the best way to do so.  

5 Fat Burning Tips for You

5 Fat Burning Tips for You

247 Fat Loss

When people are seeking to lose weight and stay fit, they’re always on the lookout for some magic bullets that will help them in the process. Well, what follows are not magic bullets, but they are helpful tips that will allow you to burn fat.

Follow them and they may feel like they’re working magic for you.

Here’s an article by Craig Ballantyne, Certified Strength & Conditioning Specialist talking about the 5 fat burning tips. Read on to learn what he is talking about and drop a few comments to let me know what you think about this article. 

So here are the 5 fat loss tips for beginner & advanced readers.

1) No liquid calories (with the exception of a post-workout drink).

Get rid of all the juices, the sodas, and the sports drinks. Liquid sugar is the last thing you need when you are trying to lose fat.

You must also limit your alcohol intake – especially if you are adding mix to drinks…that is a double calorie bomb! A single “Jackand Coke” is over 200 calories (100 calories from booze and 100 calories from mix).

2) No fast food.

Do not eat at fast food restaurants. Even if you choose what you think is healthy, remember this:

Fast food restaurants are all about profit.

And in order to profit while giving you cheap, quick, and easy to prepare foods, the quality of the food ingredients will be poor-especially the protein.

Now you might have read that you can still make healthy choices at fast food restaurants. But you know what, that’s just politically-correct opinion. If it’s fast food, it’s poor food.

Walking into a burger joint and grabbing a chicken breast on a white bread bun with a piece of old lettuce and a half-green, half-pink tomato is “barely” healthy eating.

The politically-incorrect truth is that it’s going to take time and effort to eat properly. You will have to plan, shop, and prepare healthy meals. You will have to spend time cleaning, cutting, and cooking your food. That’s the truth.

But believe me, it will taste so much better than fast food, and healthy eating will make you more alert. Eating fast food will make you feel terrible, and will make you want to have an afternoon nap at your desk.

Make one small improvement to your nutrition everyday for the rest of your life.

3) Eat more fruits and vegetables.

If you are eating 2 servings per day, then go up to 4 servings per day by the end of the week. And even if you think you are doing great by having 5 servings per day, you still need to double that (take 2-3 weeks to work your way up to 10 servings per day).

Stick with fiber-rich fruits and vegetables – organic if possible.

4) Eat 1oz of almonds or walnuts per day (1/2 oz in the AM, and the other half in the afternoon).

Most nuts are roasted in oils (possible source of trans fats), so
stick to natural or dry-roasted nuts.

Don’t panic…this small amount of nuts won’t make you fat, but will fill you up and help you lose weight.

5) Be consistent with your workouts.

And make sure the workouts are efficient and effective. To make it easy for you to follow, stick with the Turbulence Training fat burning workout system.

It doesn’t matter if you train in the morning before or after breakfast, or at night before or after dinner, or at 1pm on days when the moon is in line with Saturn…don’t worry about the
details, just train consistently.

Click here to get Turbulence Training
==> http://www.turbulencetraining.com

6) BONUS TIP: Go for a walk after lunch or dinner (or anytime you eat a big meal). Research shows this will help you control your cholesterol and triglycerides, plus any movement is better than sitting around watching the TV and snacking.

Improve your lifestyle everyday..

PS – Change your workouts to beat a fat loss plateau.

entrenamiento turbulento

“The constant shakeup is amazing. I look forward to my workouts. I feel so much better than I did 6 weeks ago. I had almost given up on fitness as I was becoming very frustrated with my plateaus. I started out at 233 lbs and am already heading for 225 in only a few short weeks. Thank you for developing this truly amazing program and for sharing with the rest of us. It’s very refreshing to enjoy working out again!”
Dave Heffernan

“Turbulence Training is AWESOME! I started working out in 2004 first time in gym at 39 yrs. Then I discovered T.T. in 2006 and started receiving unbelievable info on xercises/nutrition. Immediately I started incorporating T.T. in my busy schedule which is improving my strength, definition, flexibility and nutrition. Craig is quick to reply to questions and supportive. My confidence and strength has definitely improved. If I only knew of Turbulence Training in 2004. The gym crowd is really checking me out now.”
Kimmie Clark

“I lost 14 pounds this month and the weight is just falling off me.
My wife says I now look like when we first met and I still have
more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends.”
Billy Williams

Turn your health around with Turbulence Training:
==> http://www.turbulencetraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, click here.

Avoid This 1 Fattening Ingredient That Is Keeping Over 81% Of The World Fat!

Avoid This 1 Fattening Ingredient That Is Keeping Over 81% Of The World Fat!

7 day fitness1

If you sincerely devote yourself to getting fit, you will be rewarded with flat abs. Experts agree that the combination of a healthful, nutritious diet and cardiovascular exercise are needed to train your abdominal muscles. But did you know that there is one of the deleterious ingredients that is actually keeping you from burning the unwanted belly fat?

Here’s an article by Wesley Virgin, the pioneer of 7 Day Fitness – Proven Weight Loss Plan. Read on to find out what he is talking about..

Did you know there are a few DAMAGING ingredients that is keeping the majority of the population fat on PURPOSE? There are actually many but this 1 is in the top 5!!

Take my friend Monica, she is a mom, over the age of 40, goes to the gym, eats fairly healthy, but the number on the scale kills her morning motivation right before work.

Why is this happening?

I believe that most of us are really committed when we begin a workout regimen.. I mean we do everything right, avoid late night cravings, eat unseasoned food and even avoid wine, liquor and beer just to make sure the fat comes off..

But tell me…

what happens every single time that pisses us off.. Think about it?

Even if you lose a few pounds you tend to gain it right back if not more.. Right?

I mean my friend Monica lost 10lbs in the first 14 days using a simple technique. She has never lost this much weight since her high-school days.. But the unfortunate thing happened on Day 31, which I think happens to most of us, even yourself.

Even though she did not change her diet, she did not change her workout routine and she even avoided her favorite evening wine Muscato for an additional 18 days just to ensure and guarantee the scale continued to take a nose dive.

But guess what happened!!!??

She gained 7 lbs!! She was furious! I remember getting the email feeling her frustration and her extreme disappointment… And she wrote, why did I gain more weight when I did not change anything?!! Is it muscle???

Why after all my hard work, effort and sacrifice did I gain 7 more pounds!!!

I pondered for a second and I had an aha moment myself!! I said.. Wow!! This is common problem that I think most of us face…

So I decided not just to answer her but I wrote a book and included a full chapter on, “Why over 90% of the population gain weight even when they are doing the right thing!! Now after I replied to her email, it was a aha moment for her!!! After checking her gmail and reading the first 2 sentences it literally changed her life, physique and her weight loss was consistent for a full 30 days. She lost over 30 lbs in 1 month! She was flabbergasted, I could almost feel her emotion and see her tears from the new dress she wore at a party with her girlfriend the night before…

To say the least she was happy…   So many are like Monica who read medical journals, Women and Health magazines, fitness articles and almost giving up by going to weight loss centers to schedule their first round of lipo….

But she did this one thing that did not COST HER A DIME!!

So Wesley what was it?

What did she do?

Well my friend she avoided MSG… This is the one of the most insidious ingredients that is the primary cause of heart disease, obesity, cancer, diabetes in Americans, Europeans, Canadians and other mis informed cultures around the world. What is MSG? MSG is mono sodium glutamate. Wesley could you break it down in layman terms..


MSG is artificial man made salt…

The next time you visit your super market, fast food restaurant, Chinese buffet or even a palatable meal at a fine restaurant, look or ask for the ingredient mono sodium glutamate.. Ask what’s in the food!!! By law they have to respond and disclose the ingredients in your food…   This ingredient is a drug which makes food taste better, and it also has an addictive agent, which is the reason why we crave food and can’t eat just one chip!!   You know what I am talking about…

Have you ever had a bag of Doritos? We all have…


Do you think you could purchase a bag of chips and just eat 1? Hell No!!   There is a very good reason for this, the MSG agent makes the chip ten times more tastier. It magnifies the taste so much that your taste buds are overwhelmed and immediately craves another chip.   But the same MSG superficial salt agent overwhelms the body because of its acidic cofactors, and starts to store fat, triglycerides, cholesterol and other body fattening chemicals which causes our body to store fat, increases constipation, causes body aches and pains, causes extreme sluggishness and lethargic behavior which kills your motivation to do anything.. Basically you just want to lay down and sleep after the bag or meal is done..LOL   I know this sounds scary!!   You might say Wesley I think I have been eating MSG for the past 40 years.. But I didn’t know!!

Guess what Monica didn’t either… But something magical happened to Monica after she watched this short video here which explain why she was gaining so much weight, even if she would eat the right foods.. After learning and applying what seemed to be so simple, she lost over 2 pants sizes in the first 7 days using this blueprint her older sister told her about.

She was shocked because she still lost inches after secretly taking 3 cheat days. If you want to know about what she did and the doctors that stand behind it.. Watch the short video here.

The 4 Secrets Of Safe and Effective Rapid Fat Loss

The 4 Secrets Of Safe and Effective Rapid Fat Loss

bodyweight1We all want a fast easy weight loss program but we don’t all have the time or motivation for long training sessions or months of strict diet plans that leave you hungry and tired.

Imagine if you could achieve your weight loss goals without all that long drawn out effort and still eat the foods you want.

Well here is the weight loss secret that most people don’t know that will easily speed up your fat loss and it just so happens that it doesn’t require any extra effort on your part.

There are three necessary ingredients for a safe and effective short term rapid fat loss diet plan.

1. Massive but safe calorie reduction

If you want to see the fastest fat loss results, then you have to dramatically reduce the amount of calories you’re eating.

One pound of fat contains approximately 3,500 calories. In order to get rid of that unwanted fat, you have to tap into those calories and convince your body to use them as fuel.

Translation: you’re going to have to eat a lot less than normal. But don’t worry, it’s only for a short time.

2. Protect calorie burning metabolic muscle mass

The other thing you must be concerned with when dieting is protecting your lean muscle mass. We care about maintaining lean muscle for a couple important reasons.

Muscle is metabolically active and helps you burn more calories. But thatʼs only part of the equation. Muscle also provides a number of other important benefits, foremost of which is better management of insulin.

Insulin is your “storage” hormone. The better your body is at using it, the more you’ll store the energy from your food in lean tissues instead of fat cells. And the less insulin your body is pumping out, the more stored fat you’ll be able to free up and burn off.

If you’re doing a period of hard dieting, you want to maintain that lean muscle at all costs. Ignoring this rule is one of the main causes of useless rebound weight gain.

That’s why resistance training is a must. But you also need to include sufficient protein in your diet to prevent your body from breaking down muscle tissue to make glucose in the absence of carbs.

3. Ensure essential nutrients

Reducing the number of calories you take in each day means you’re at greater than normal risk of missing essential nutrients.

Careful supplementation will help you avoid this. Eating whole foods is a great start. But it isn’t always enough.

The foods we eat nowadays from conventional farming just don’t have the same nutritional value as they did in the past. Many crucial “micro-nutrients”—things like vitamins afat loss3nd minerals—have been depleted from the soil due to chemically-dependent farming practices.

Livestock are fed diets that they didn’t evolve to eat. And that can cause a host of problems, such as a less than optimal nutritional profile in the product that makes it to the shelves.

This is where supplements can help. Taking a multi-vitamin, fish oil and a couple other strategic supplements will provide you with all the nutritional insurance you need.

4. Provide sufficient fuel for daily life / activities

You won’t stay on the program for long if your diet leaves you barely functional, unable to make it through your day.

The final thing to take into account when dieting hard is that your diet must provide sufficient fuel for your daily activities—without slowing down your fat loss results.

When it comes to fuel, your body uses two main sources: carbohydrates and fat.

The problem with carbs is that they increase your body’s insulin response.

When you eat carbs, your body converts them to glucose. As your blood glucose levels climb, your pancreas secretes insulin to mop up the excess and deliver it to your cells.

Insulin reacts with fat cells to ensure that no fatty acids are released into the blood stream. That means your fat is locked in! If you’re living in an insulin resistant state, even small amounts of the wrong foods can spike your insulin and lock in fat—even if you’re NOT overeating.

Your goal is to focus on fats for fuel. When you shift your body to using fat for fuel, you actually enjoy changes at the cellular level that make it EASIER to burn fat on an ongoing basis.

Once you become “fat adapted”, you can get your body to burn even more fat for fuel by removing fat from your diet every other day.

There you go. Weave those 4 secrets into your rapid fat loss plan and you’ll be amazed at how quickly the pounds drop away.

But if you’d rather just have the exact roadmap set out for you, you can get a 12-day rapid fat loss plan right now, absolutely FREE from Adam & Ryan.

Over the past couple of months, Adam has tweaked and refined his BRAND NEW 12-day diet that promises the greatest amount of SAFE weight loss that your body is capable of in LESS than 2 weeks. And it’s finally ready…

==> Drop 10 lbs in 12 days (FREE diet)

We’re talking a massive drop of 10 lbs or more in only 12 days! The program accomplishes this by using an intelligent nutrition strategy for optimizing your hormones and turning on your “get-lean” genes for rapid and sustainable fat loss, even without workouts.

Whether you choose the do-it-yourself approach I outlined in this article, or decide to let Adam guide you, I can’t wait to see you looking your best.