Food & recipes

Want to lose weight? try The Food Fairies’ diet plan

There’s no need to become festively plump during the holiday season with this brilliant advice and easy-to-follow eating plan from The Food Fairies

There’s no need to become festively plump during the holiday season with this brilliant advice and easy-to-follow eating plan from The Food Fairies

This time of year always poses a dilemma. Yes, it is a time of good cheer, festivities and delicious food, but it is also an occasion for slinky party reasses and social soirees. So how do you enjoy the seasonal delights, while remaining looking (and feeling) your best

The Food Fairies are here to reveal some functional weight loss techniques, which also serve to purify the body. Yes, the ultimate gift to yourself this year will be a slimmer you, a boost to your metabolism and a glow more radiant than the tree’s fairy lights.

CLEANSE

Come January you will be surrounded by the obligatory ‘New Year Detox’ buzz. But this purifying stage should in fact come long before your annual rendition of Auld Lang Syne… Harmful chemicals in alcohol, caffeine, artificial sweeteners, processed foods and inorganic produce are stored in fat cells which accumulate on your hips, thighs and belly. Your body will latch hold of them and stash them away, in an effort to avoid a toxic river flowing through your blood.

Your body becomes increasingly stubborn by clutching on to excess pounds if it is frequently exposed to toxins. As well as its calorie content, this is why regular binge drinking so commonly leads to weight gain. With alcohol and an array of decadent treats punctuating every occasion on the yuletide calendar, there is never a more important time to pamper your liver with some effective deep cleansing action.

At the top of your liver’s seasonal list is sulphur. Green leafy vegetables such as cabbage, kale, spinach and watercress, as well as onion and garlic contain this mineral in abundance, so include these vegetables liberally in your diet. Sulphur also happens to be a front runner in the beauty nutrient league, which is always a party-season bonus!
Tip: Take a bag of watercress, rocket and spinach to work with you and stuff these luscious leaves inside lunchtime sandwiches, salads and soups.The liver detoxification process relies heavily on a steady stream of amino acids, so stock up on lean organic proteins, like fresh fish, chicken, eggs and pulses… and of course the bird of the season, our trusted turkey! Always opt for organic poultry to avoid the hit of hormones which often flow through inorganic produce. A plentiful supply of antioxidants is constantly required to support the liver and to fight off the free radicals which are roaming menacingly around every tinsel-draped corner during holiday season. We recommend eight – twelve portions a day of vegetables and fruits. Reach for the rainbow, with a multitude of colours on your every plate. Acai berry and green tea extracts pack a punch of antioxidants to help supplement your reservoir.

And it is not the oldest trick in the book for nothing… drinking plenty of fluid works to flush out toxins, and cleanse your liver which helps to drain out those pesky fat cells. We recommend two to three litres of liquids daily. To your water add fresh slices of lemon and lime to send your liver some serious support. If you will be partaking in a cocktail hour (or three), ensure each alcoholic drink is punctuated with a glass of water, preferably with some fresh citrus slices. This will keep your colon hydrated, and give your detoxification mechanisms a gentle nudge.
Tip: Begin your day with a large glass hot water and fresh lemon slices to perform an inner spring clean every morning! Add a tbsp of apple cider vinegar and/or a sprinkle of cayenne pepper and you will simultaneously kick start your metabolism with a refreshing shower! (You may wish to sweeten this beverage to take the sharp edge off, which we recommend you do with a teaspoon of Manuka honey.)

BOOST

Your metabolism requires more than just a morning shower to prevent it from switching to sluggish mode. Your aim is to get your metabolism into tip top shape and burning fat like a Christmas log fire. Yes, eating breakfast and regular exercise are proven ways to stimulate the metabolism, but there is more to it than this…
Tip: Stick with green tea rather than black tea or coffee, for a serious shot of antioxidants as well as a push in the right direction for your metabolism. Two to five cups a day is recommended.
Your thyroid gland houses your metabolism, so in order to maximise your metabolic potential, you have to take extra care to nourish and support it!
L-tyrosine attaches itself to iodine atoms to form active thyroid hormones. It also supports the thyroid gland by aiding sleep and lowering stress levels. L-tyrosine is an amino acid which is found in protein foods like meat, poultry, tofu and lentils, and can support healthy weight loss by working to regulate the metabolism. Iodine is found in sea kelp, sea vegetables, yoghurt, eggs and Brazil nuts.
Tip: Selenium is known for its powerful antioxidant properties, and is essential for supporting thyroid performance. Find it in mushrooms, tuna, salmon, cod and prawns. The herbal supplement, Irish moss contains a natural vegetarian cocktail of thyroid supporting nutrients, such as iodine. It may sound like the turf on which leprechauns dance, but it has been consumed for thousands of years, helping to encourage and maintain sound glandular health and stimulate an active metabolism.

FAT DOESN’T MAKE YOU FAT…

Forget low-fat diets and fat free trends. The age-old enemy of weight loss is in fact sugar. Fat is a preferred source of fuel for your body, so will generally be utilised rather than stored. It is sugar that the body chooses to store as fat, because very small amounts are required by the body at any one time. Excess sugar is dumped in fatty pockets on your belly, hips and thighs, and happily hibernates there, smirking back at you in the mirror.
The fats that should get your attention are essential fats like omega 3 and 6. These fats actually help to fuel your inner fat burning mechanisms, stimulate your metabolism and nourish each and every cell of your body. Excellent sources include oily fish (two to three portions a week are advised), nuts, seed oils and avocados.

Tip: Use coconut oil in the place of butter or sunflower oils for frying, cooking and baking. Its unique fatty acid compounds help to support the metabolism and the body prioritises it as fuel for energy.

“THE AGE-OLD ENEMY OF WEIGHT LOSS IS IN FACT SUGAR, NOT FAT”

BALANCE

The holy grail of healthy, long term weight loss is management of your blood sugar levels. If you don’t balance your blood sugar levels efficiently, then you will be prone to erratic dips in energy which will catapult you into the grip of food craving temptation. Next stop: a guilty rendezvous with a voluptuous bar of chocolate!

So what are the tricks behind balancing your blood sugars• The foundation of blood sugar balance is to ensure that all your meals AND snacks are combined with a source of protein like eggs, poultry, meat, pulses, hummus or natural yoghurt. Incorporating plenty of protein and fibre into your meals will help slow down the release of energy, therefore keeping you feeling fuller for longer.
Tip: Visualise your plate; a quarter should contain protein, another quarter – your complex carbohydrate like brown rice, quinoa or oat cakes, and the remaining half should be filled with colourful vegetables, including a leafy green.
Cinnamon is the signature spice of winter, and also happens to be a delicious weight loss tool, as it helps to balance your blood sugar levels. Dust over your porridge in the morning and add the fresh sticks to heated fruit salads and aromatic dishes. But don’t fool yourself into thinking that a double-caramel-and-cinnamon latte is a well kept weight-loss secret! Sprinkle cinnamon over green, red bush and camomile teas for a treat in a teacup instead.
Chromium is another powerful blood sugar balancing nutrient. Food sources include Marmite, oysters, liver and whole grains. Supplementation of chromium is attracting quite a following among those who understand that successful weight loss comes with supporting the complex rhythms of the body.

Shape up FAST!

The Food Fairies have designed this eating plan as a guide for you to base your meals around. Experiment and try new flavours from a wide variety of foods. Look at how we have put together the meals and snacks, and apply to your own creations using wholesome, fresh foods such as those below…
BREAKFAST

Two organic eggs with a handful of spinach, ½ red pepper, a few chopped spring onions and three chopped shiitake mushrooms made into an omelette cooked with coconut oil and a sprinkling of turmeric. Serve with one slice of whole grain/rye bread or two oat cakes
OR two tbsp of porridge oats cooked in oat/rice/almond/soy milk with a small handful of mixed nuts and seeds, a generous sprinkling of cinnamon and a handful of fresh berries pineapple chunks/a chopped apple or pear • OR two rashers of grilled lean bacon, two scrambled eggs, grilled tomato, three grilled chestnut mushrooms and two tbsp of beans served with one slice of whole grain toast.

LUNCH

One small bowl of mixed bean and lentil soup, sprinkled with a handful of sunflower and pumpkin seeds on top with two tbsp of cooked pot barley mixed in

Tip: If you don’t have the time to make your soup fresh, Covent Garden Soups provide a wide range of pure varieties which you can add your own ingredients to.

OR a salad made up of a generous handful of spinach and watercress, five olives, one tomato, roasted butternut squash chunks and a portion of feta or goat’s cheese chunks equal to the size of your palm. Dress it with any cold pressed oil such as olive or pumpkin seed oil and mix with apple cider vinegar (avoid ready-made creamy dressings). Sprinkle with a small handful of chopped walnuts.
OR an open sandwich of two small slices of whole grain, rye or spelt bread, spread generously with hummus and filled with two cooked beetroots, ¼ diced red onion, ½ an avocado, four slices of cooked turkey/chicken/ marinated tofu and a heaped handful of watercress, with baby spinach and rocket to go alongside it.

“GOOD FATS FUEL YOUR FAT BURNING MECHANISMS AND STIMULATE THE METABOLISM”

DINNER

Grilled chicken breast, flavoured with organic green pesto with one small baked sweet potato with ½ avocado mashed in, served with a medley of roasted vegetables seasoned with one crushed clove of garlic, a few chillies and a drizzle of olive oil.
OR a stir fry containing five different vegetables in coconut oil, ½ inch of grated ginger, one crushed clove of garlic, a shake of cayenne pepper, lean strips of beef (portion equal to the size of your palm) and two tbsp of cooked quinoa/millet – boil in water seasoned with a teaspoon of organic bouillon/vegetable stock powder.
OR baked and marinated salmon/tofu in soy sauce, ½ inch of grated garlic, one crushed clove of ginger and Manuka honey to taste, with stir fried cabbage, kale, onion, roasted cherry tomatoes and shredded carrot served with two tbsp of cooked brown rice.

SNACKS (choose two a day)

One small pot of full fat yoghurt with two tsp almond/cashew/pumpkin seed butter stirred in and one piece of fruit
OR two oatcakes with full fat cottage cheese and ½ an avocado
OR a generous handful of carrot/celery/cucumber sticks and two tbsp of hummus to dip
OR a small handful of mixed nuts (Brazil, almond, cashews or walnuts) with four dried apricots, figs or prunes.

TREATS

As long as you are actively supporting your liver, your body will be able to handle small amounts of alcohol – go for a good quality red wine over mixers or cocktails. When supporting your metabolism, you can also afford to enjoy a few squares of dark chocolate, a stick of all-natural liquorice or even a slice of Christmas pudding.
If you are serious about weight loss, engage in some cardiovascular exercise too. Swimming, Pilates and brisk walks are all fun ways to tone up and feel the burn.

Tip: Put a weighted skipping rope on your shopping list, get up 15 minutes earlier and skip in the garden! This is a brilliantly fast fat-burner, and will transport you back to simple school play-ground pleasures!

The FOOD FAIRIES

Article by

The Food Fairies

Rachel Henderson & Lola Renton are leading UK nutritionists, who have released their first exclusive anti-ageing and weight loss eBook, ‘Beauty & The Feast.’

Discover more

Article by

The Food Fairies

Rachel Henderson & Lola Renton are leading UK nutritionists, who have released their first exclusive anti-ageing and weight loss eBook, ‘Beauty & The Feast.’

Discover more