Introduction to Sally's diet plan
The Brazilian Bikini Diet is all about getting healthy- and weight loss is a very happy side effect of that.
The main principles of the Brazilian Bikini Diet are:
• Be aware of calories but don’t get hung up on counting them constantly
• Make sure everything you eat offers your body a healthy benefit
• Eat the right sized portions for you
• Cut out all processed food and take-away food
• Cut out alcohol until you have reached your target weight
• Cut out all fizzy drinks, even diet drinks unless it’s fizzy water
• Understand the difference between 'need' and 'greed'
• Eat more vegetables, fruit, chicken and fish
• Drink lots of water
The science is simple. If you eat less and move more you WILL lose weight. Listen to your body. Sadly it is impossible for me to be looking over your shoulder all the time – I canadvise you but I can’t be there to make your decisions for you. Therefore, it’s important that you get your brain in gear and start to listen to your body. Are you ‘tummy’ hungry or ‘brain’ hungry? If you feel hungry but have had a large meal an hour or so ago, you know you are not ‘tummy’ hungry; meaning your stomach isn’t empty and asking for food.
In this situation, it is your brain telling you to eat because your blood sugar levels have probably dropped. So instead of eating too much food, just eat a small palmful of nuts and raisins. This will be enough to naturally lift your blood sugar levels and keep you going until you are properly ‘tummy’ hungry.
Need or Greed?
It’s also a good idea to ask yourself, is it ‘need?’ or ‘greed’ when you are about to eat. If you haven’t eaten for 3 or 4 hours and feel hungry, you know this is a ‘need’ meal; therefore your meal needs to be nutritious to fuel your body. If however, you have had breakfast and then meet friends for coffee and cake one hour later, this isn’t a ‘need’ meal – it is a ‘greed’ meal. When you are in the process of getting healthy and losing weight, try not to put yourself in the position of eating a ‘greed’ meal – or at least wait for a special occasion to enjoy an occasional as a special and worthwhile treat.
The Brazilian Bikini Diet 4 Week Eating Plan
Get prepared to meal match
Meal matching is quite simply matching the food you eat to your activities. For example, if I am sitting at my desk for most of the week, writing, I don’t need lotsof spare energy, but I do still need lots of good nutrients to keep my brain sharp.
A full 8 hours writing a day is not physically draining but it sure makes my brain hurt! In this case I would go for a light breakfast and lunch, consisting of fish orchicken with a delicious salad (no soggy lettuce leaves in sight I might add!) orsome roasted vegetables. This would nourish me but not make me sleepy duringthe afternoon when I’ve got my editor breathing down my neck wanting finishedwork. I would then probably only need another light meal at around 6pm, assitting all day at a desk doesn’t use many calories.
If on the other hand, I am having a busy week, rushing around from one event to another, needing lots more energy to keep me active throughout the day, I wouldgo for a slightly heavier breakfast that would keep me going longer, such asporridge and fruit - I would make sure I had plenty of nuts, raisins and fruit in mybag for on-the-go snacks and I would try and make time for a more substantiallunch. This is especially important if I thought I wouldn’t get a decent eveningmeal at a decent time.
Nighttime meals
My rule is to have your last meal of the day 12 hours before you are due to have your breakfast. Your body needs a 12 hour break without food. So if you havebreakfast at 7.30am, don’t eat dinner any later than 7.30pm the night before.
This will not only aid your weight loss but you’ll wake up with better skin, clearer eyes and no dry mouth or sore throat. Try it!
No excuses!
I’ve heard them all. ‘I can’t afford to buy healthy food’. ‘I don’t have time to cook’. ‘I haven’t the time to exercise’. The fact is, being overweight causes health problems that can lead to an early death. By then it will be too late for excuses! Make the changes now so that you can enjoy a full and healthy life. I only survived my three heart attacks at the age of 36 because I was fit and well before. If I had been overweight I would have died.
Portion control – very important information
We are all different shapes and sizes. It would be foolish for me to give a 6ft rugby player the same diet plan and a 4ft ballerina! This is why you need to gauge your portion size. My rule is that when losing weight, the protein and carbohydrate in any meal needs to be no larger on the plate that the size of your closed palm. Your palm size relates directly to your stomach size.
We have all lost sight of what is a normal portion these days – the fact is we are becoming an obese nation because we simply eat too much and move too little. So from now on – YOUR portion size has to be the size of YOUR closed hand…simply hover your hand over your plate of food and you will quickly get the measure of how much you are over-eating. The only food that is allowed outside of your closed palm is vegetables or fruit.
So, If you’ve tried and failed at other diets and want to make the ultimate healthy choices that will ensure you get the body you deserve, the healthier life you will enjoy and the energy to make the most of everything, join me and our lovely ladies for The Brazilian Bikini Diet.
This is the only, simple, health giving, life enhancing weight loss plan you will ever need. By eating 3 palm-sized meals a day, using my recipes with fresh and unprocessed ingredients, cutting out all chemicals, fizzy drinks and alcohol, taking 3 small snacks a day and drinking 8 glasses of water – YOU can safely and sustainably lose your excess weight and keep it off forever!
Remember - If it has no health benefit – don’t eat it!
You have freedom to make your choices from my eating plans. I have listed meals for breakfast, lunch and dinner but feel free to swap the order. Make this plan fit with your lifestyle, if you prefer your bigger meal at lunchtime, eat from the ‘dinner’ plan at lunchtime and visa versa.
Remember – Fast for 12 hours at night!
Enjoy, be well and get slim! Xx