BENEFITS OF THE FAT BLAST WEEKEND
• Weight loss
• Fat reduction
• Flatter abdomen
• Less tissue puffiness
• Less bloating
Most people want a quick and effective way to get started losing those extra pounds, and the Fat Blast Weekend is a terrific solution. Unlike other detoxes in Weekend Wonder Detox, we’re not really targeting a specific organ to correct any imbalances in this detox, so you’ll find that this chapter and, therefore, detox is a bit different from the others.
In this weekend we’ll be targeting fat stores and amping up your metabolism. Of course, if you’re quite heavy, one weekend is not going to cause you to lose all the extra weight you may have gained over years; however, it will help you to get a jump on healthier eating and exercise as well as help you drop a size and up to six pounds. Everyone is different, so your results may vary from the next person.
The Fat Blast Weekend is not an excuse to live unhealthily the rest of your life. It is not an excuse to eat anything and everything every other day of the week. Instead, it is a quick way to get results and a great way to begin a healthier lifestyle.
After you’ve completed the Fat Blast Weekend you may want to just keep it going every day or every weekend as part of your overall healthy eating and exercise regime. You may also benefit from periodically doing a Love Your Liver Weekend because the liver helps with weight loss and fat breakdown, making these two weekend detoxes a perfect pair.
JOANNE DROPS A DRESS SIZE
Joanne M. had always been what she described as “a bit chubby,” but when she hit her forties the weight just seemed to be piling up. She’d “tried everything,” she told me when she came to see me about her weight issues. Normally I’m skeptical when someone tells me they’ve tried everything, but, when Joanne and I reviewed the plans she’d actually tried, there were a whole lot—high protein, low carb, and just about everything in between. Instead of getting results, she just lost confidence in herself and felt like a failure.
I asked her to try to forget everything she ever did to lose weight; after all, most of the diet plans out there are just gimmicks someone created with no nutritional knowledge (even most MDs never study a single nutrition course!) and certainly not based in scientific research. She agreed to commit to transforming her weight by starting with a single long weekend. I outlined the foods to avoid, foods to eat, fat-blasting supplements, and herbal remedies. Then we explored exercise and some spa treatments that not only feel like pampering but also target fat to help mobilize it for elimination. All of these items are based on well over two decades of research I’ve conducted to help people with stubborn weight lose it for good.
Joanne came back in several days explaining that she “followed the Fat Blast Weekend to the letter.” She glowingly reported that she had dropped five pounds and was down a dress size. She confessed that she really hadn’t expected ANY results because of her previous experiences. She also asked me whether there were any problems continuing the Fat Blast Weekend for longer periods of time. I explained that it was fine, as it was created to work in harmony with the body’s organs and organ systems, not to overburden them the way many popular diets do.
She continued to avoid all the junk foods she previously ate and told me she was actually really enjoying the taste of the healthier food. She stayed on the herbal tea and supplements as well and kept eating many of the Super Fat-Blasting Foods. Despite all this success, however, Joanne was still having trouble with exercise. I explained that sometimes any exercise may feel intense but that it should feel like a challenge, not a hardship. Most people simply choose exercise that is tedious, boring, or downright awful. When I asked her whether there was ever a sport or activity that she enjoyed, she shared that she used to love mountain biking and agreed that she would love to start it again.
Joanne added monthly Love Your Liver Weekends and periodic full-blown Fat Blast Weekends to her new dietary and exercise habits, along with monthly follow-up appointments. I am thrilled to report that Joanne lost fifty-three pounds in the year after she started the Fat-Blast Weekend. She has a new lease on life and loves every minute of the confidence she built by eating better and getting back to a sport she loves.
THE DIET
Let’s explore the dietary component of the Fat Blast Weekend. It’s important that you follow the dietary suggestions as closely as possible. Remember, it’s just three days for now. Like Joanne, you can always continue the diet afterward, but right now you just need to follow the suggestions for the weekend. That feels less daunting for most people.
Here are twelve Fat Blast Weekend essentials to follow.
1. Avoid the Top Ten Foods That Make You Fat. Some foods actually sabotage your best weight-loss efforts. For this weekend detox avoiding them is essential. If avoiding these foods for only three days is not possible for you, then you may have a food addiction that needs to be addressed. Usually that means you may be eating some food in an effort to satisfy an emotional need in your life. Some reflection may be necessary to get to the bottom of these types of food addictions. The Top Ten Foods That Make You Fat include ice cream, corn and tortilla chips, pizza, French fries, potato chips, bacon, hot dogs, doughnuts, soda, and diet soda. For a more detailed explanation of these foods and how they make you fat, see below.
2. Drink at least three cups of fresh vegetable juices daily. You can buy an inexpensive juicer; there are many excellent ones under $50. Alternatively, watch for one at a local garage sale, because they regularly seem to find their way to the curb. For the purpose of weight loss, it is imperative to keep all sugars to a minimum, including fruit sugars (more on this below). It’s easy to make your own juices using high-water vegetables that include carrots, celery, cucumber, peppers, and tomatoes. Tomatoes can be blended in a blender, so they do not require a juicer at all. Check out some of my favorite fat-blasting juice recipes at the back of this book.
3. Snack at least twice daily between meals. Healthy fat-busting snacks are the key here, as they help stabilize your blood sugar levels. Roller-coaster blood sugar levels cause weight gain and fat hoarding in your body; you simply cannot lose weight without balancing your blood sugar. Snacks that help with blood sugar balancing should include some protein (learn more about this topic in item six below), fiber, and vegetables. There are lots of great snack options in the Recipes section at the back of this book, but here are a few to help get your creative juices flowing: celery sticks with almond butter and topped with pumpkin seeds, raw sunflower seeds and carrot sticks, black bean dip with vegetable crudités, cooked quinoa with chopped veggies, or an almond or coconut milk smoothie.
4. Drink water. Although the need for water varies from person to person, I find that during a detox people benefit from drinking one-half quart or one-half liter (almost the same amount) for every fifty pounds of weight you’re carrying, up to about three quarts or liters. I know this is a lot of water, and you may feel like you’re spending your weekend in the bathroom, but your body needs water to flush out toxins. Without sufficient, toxins can become absorbed back into the bloodstream. Fresh vegetable and fruit juices count toward your total amount of water. Vegetable juices are preferable to water because they contain water along with plentiful amounts of vitamins, minerals, phytonutrients, and enzymes. Freshly made fruit juices also contain these beneficial substances but tend to be high in sugars, so they are best consumed in minimal amounts. And if you drink caffeinated or alcoholic beverages, which are not recommended on the Fat Blast Weekend (with the exception of green tea), then add two additional cups of water for every cup of coffee, tea, or alcohol you drink.
Ideally, filtered, alkaline water is best. That doesn’t necessarily mean an expensive water filtration unit, however; even a $15 water stick can help alkalize your water. See the Resources section at the back of this book for more information. If you don’t have access to alkaline water, completing the detox is still okay—just be sure to drink at least ten cups of water daily.
5. Eat at least one large salad daily. Before you cringe at the idea of eating salad let me explain that your salads should be anything but boring. If it’s boring, you’re not doing it right. Your salad should be a powerhouse of flavor. A fat-blasting salad should take only minutes to prepare and will greatly assist your weight-loss efforts. I’ve included a Fat-Blasting Salad chart below (see page 256) to help guide you further.
6. Eat a high-protein food at every meal and as a snack. Eating a high-protein food at every meal or snack helps to regulate your blood sugar levels, and this is critical for weight loss. That doesn’t mean eating lots of meat, as doing so will stress the kidneys and intestinal tracts and can lead to acid buildup in the joints. It doesn’t necessarily mean eating meat at all, although you can have small amounts of lean chicken, turkey, eggs, or fish if you’d like. If you choose chicken, turkey, or eggs, be sure it is organic, and eat only six ounces maximum once daily—that’s smaller than the size of a deck of cards. You can also select many great vegetarian protein foods, including almond slices or raw almonds, black beans, Brazil nuts (raw, unsalted), cashews (raw, unsalted), chickpeas, edamame (organic only), flax seeds (ground), Great Northern beans, hempseeds (ground), kidney beans, lentils, lima beans, macadamia nuts (raw, unsalted), mung bean sprouts, navy beans, pecans (raw, unsalted), pinto beans, pistachios (raw, unsalted), pumpkin seeds, quinoa (cooked), romano beans, sesame seeds, sunflower seeds (raw, unsalted), tofu (organic only), and walnuts (raw, unsalted).
7. Avoid all sugars, natural or otherwise, and avoid all synthetic sweeteners. Only stevia that doesn’t contain fillers and other ingredients is acceptable. If you’re not sure whether you can handle this guideline, remember that you only need to do it for three days, so it’s the perfect way to break a sugar addiction. The digestive systems of most people who are overweight are incapable of handling the amount of sugars and carbohydrates they eat. Additionally, most people, heavy or thin, are addicted to sugars. When it comes to weight loss, natural sugars like honey, maple syrup, agave nectar, and others aren’t much better than their white-sugary counterparts. For the Fat Blast Weekend avoid all fruit except lemons for your water and no more than half an apple in each vegetable juice if you need it for palatability (up to a maximum of one and a half daily).
8. Take a high-quality multivitamin and mineral supplement to ensure you address possible deficiencies. To burn fat, your body needs many nutrients, so supplying them throughout the weekend is important. Of course, it is fine to continue taking them afterward. Be sure to choose a brand that is free of colors, preservatives, sugars, synthetic sweeteners (sucralose and aspartame are synthetic sweeteners that should be avoided on the Fat Blast Weekend), and other artificial ingredients and fillers.
9. Eat small meals and snacks frequently throughout the day, and eat only until you feel comfortably full. Most people overeat, thinking that they are not yet “full.” They’ve equated full with a heavy, bloated feeling, which it isn’t, causing them to continue eating. Pay attention to how you feel, and stop eating earlier than you normally do. You can always have a juice or a snack later if you’re still hungry, but it is important to reeducate your body about healthy food portions.
10. Ditch the dairy. Forget what you’ve heard about so-called research proving the fat-burning effects of dairy products. Dairy products simply aren’t the health or weight-loss foods most people believe them to be. Many of these types of studies have been biased due to their funding sources. Besides that, the people who report on them often make giant leaps in assumptions. For example, there is excellent research showing that diets high in calcium help people lose weight. The assumption here is that milk is high in calcium, so it must be the ideal weight-loss food. But milk and dairy products are acid forming in the body, bog down the lymphatic system (read more in Chapter 4, “The Lymphomania Weekend”), and require large amounts of enzymes to digest properly. Cow’s milk is for baby cows, not humans. Modern commercialization processes also ensure that cow’s milk and other dairy products are full of antibiotics that throw off the healthy bacterial balance in your bowels (which leads to weight gain!), hormones that plump up cows (and humans), and genetically modified ingredients (which cause health problems in humans).
11. Eat at least five of the Top Eight Fat-Blasting Foods daily. They include almonds, apple cider vinegar, avocado, chiles, cinnamon, coconut (unsweetened only), coconut oil, flax seeds, flax seed oil, grapefruit, green tea, legumes (beans), leafy greens (kale, mustard greens, spinach, spring mix, and other leafy greens), lemons (or lemon juice), olive oil (cold-pressed, extra-virgin), seaweed, tomatoes, turmeric, walnuts, and wild salmon.
12. Avoid eating for at least three hours before bedtime. During sleep your body busily absorbs the nutrients from the food you ate earlier in the day and goes to work repairing cells and tissues. If this period is bogged down with digestion, which consumes vast amounts of your body’s energy, there is insufficient energy left to perform these other important tasks, many of which are critical to weight loss. So stop eating before bed. If you absolutely need something, drink water or a vegetable juice, or snack on some raw veggies.
Top Ten Foods That Make You Fat
I have worked in the field of health and nutrition for over two decades. I have advised thousands of people on ways to improve their eating habits, make healthy food choices, lose weight, and feel great. After more than twenty years it still astounds me when someone who claims to be following my advice tells me that it doesn’t work and that they have not experienced any benefits, ranging from weight loss to increased energy. Inevitably, I ask them some questions about what they ate in the past weekend and—surprise, surprise—we find that they are not following my program. They think they are, but somehow some of the worst foods you can consume find their way into meals and snacks throughout the weekend.
No one eats a perfect diet. I believe it is impossible with the amount of processed, packaged, and prepared “foods” in the grocery stores as well as the nutrient-deficient fruits and vegetables harvested through industrial growing methods or genetic modification. Despite these challenges, we can still do our best to feed our bodies the healthiest foods we can find. If we do this on a daily basis, it is not so harmful to sneak in a less-than-perfect snack once in a while (i.e., maybe once a week). If it becomes a daily habit, however, all your efforts to eat healthy the rest of the time will not make a difference to your weight-loss efforts.
Here are the worst foods you can eat at any time, and especially if you are trying to lose weight. They are listed from “dire” to “disastrous.”
10. Ice cream. I once had a client justify his ice cream habit by saying it was a good source of calcium. Nice try, but the majority of ice creams sold in stores, ice cream parlors, and restaurants is loaded with sugar, trans fats, and chemicals to give it flavor and color. These artificial ingredients are often chemicals known to damage the brain and nervous systems. You may think, That sounds bad, but what does it have to do with losing weight? The brain is a delicate organ that controls, among other things, our metabolic processes. Chemicals that interfere with the brain can throw our metabolism out of balance, affecting our capacity to lose weight.
9. Corn chips and tortilla chips. I love Mexican food and dipping chips into great-tasting salsa and guacamole. Unfortunately, the most common type of tortilla chip is made of genetically modified (GM) corn, one of the most common GM crops grown today. Even organic corn is high in sugar, which contributes to blood sugar fluctuations and can lead to fat hoarding and, ultimately, weight gain. Rapid blood sugar fluctuations can make us moody or irritable. Tortilla chips tend to be fried in high-production facilities where the oil is already rancid from both overheating and age. These bad oils can also cause inflammation in the body.
8. Pizza. Although not all pizza contributes to weight gain, most does. That’s largely due to the refined white flour crust and artificial ingredients such as trans fats and dough conditioners. The white flour acts just like sugar, which causes blood sugar fluctuations and fat hoarding in your body. And as you learned earlier, cheese, like other dairy products, is not the health food most people claim it is; instead, it is high in saturated fats and heavily processed, causing it to be a burden to an already burdened body.
7. French fries. No matter how you slice it (the potato, in this case), there is no such thing as a nutritious French fry. Most fries are consumed at fast-food restaurants and, as the name implies, fried in various types of overused and overheated oils. Much like tortilla chips above, these oils are rancid and contribute to the excessive levels of trans fats found in fried foods. The high temperatures required to fry potatoes also contribute to the formation of acrylamide, a highly carcinogenic substance that also contributes to inflammation in the body. Studies are demonstrating that inflammation is not only linked to cancer but also to arthritis, heart disease, and weight gain. Avoid the fast-food drive-thru, and eliminate the temptation to order fries with your meals. If you make meals at home, get rid of the deep-fryer and remove the packaged, frozen, oven-baked fries from your grocery list as well.
6. Potato chips. After reading about French fries, it seems redundant to add potato chips to the list. These easily accessible snacks can be a serious craving for even the most health-conscious eaters. Health Canada researchers have found that chips have even higher levels of acrylamide than French fries. In fact, out of the foods tested, potato chips had the highest level of this toxin.
5. Bacon. Bacon has been a staple in many breakfasts and sandwiches for decades, and it seems to be experiencing a troubling renaissance as an ingredient in everything from sweets to main courses. Although all those celebrity chefs on the food channels joke about how bacon is not a health food and then proceed to add it to just about every recipe, bacon consumption is no laughing matter. The journal Circulation published research illustrating that daily consumption of bacon and other processed meats can increase the risk of diabetes by 19 percent and the risk of heart disease by a whopping 42 percent.
A study from the University of Columbia found that consuming bacon fourteen times a month—less than once every two days—significantly increased the risk of lung disease and reduced lung function. If you ever come across a weight-loss program that includes bacon—and they are out there—avoid it at all costs. No reputable health professional would ever claim bacon is part of a healthy eating plan, considering the level of fat, salt, and nitrites it contains.
4. Hot dogs. Like other processed meats, hot dogs contain high levels of sodium nitrites, a carcinogen that has been linked to brain tumors in infants and leukemia in children. A University of Hawaii study concluded that eating hot dogs and other processed meats increased the risk of pancreatic cancer by 67 percent.1
3. Doughnuts. Here is one of those snack foods that seems to be part of the troubling “bacon on everything” trend. Doughnuts are often 35 to 40 percent trans fats. These are the worst kind of fats to eat at any time and especially if you are trying to cleanse your body or lose weight. The average doughnut also contains three hundred calories, toxic white sugar, artificial dough conditioners, and food additives.
2. Soda. An entire chapter of this book can be devoted to the damage soda will do to your body. A single can of regular soda will sidetrack your entire weekend detox efforts in multiple ways. In research reported by Dr. Joseph Mercola, on average a single serving contains ten teaspoons of sugar, 150 calories, 30 to 55mg of caffeine, and high levels of artificial food colors and sulphites.2
1. Diet soda. If you think diet soda is a good alternative beverage during your weekend detox, think again. Diet soda earns the top spot among the top ten foods that make you fat. It also earns bragging rights as the worst food of all time, and, like soda, I find it difficult to even refer to diet soda as “food.” Take the worst features of regular soda, above, and then add artificial sweeteners like aspartame, which now goes by the catchy trade name of AminoSweet. The list of health conditions linked to aspartame and other artificial sweeteners is long and growing. They include anxiety attacks, birth defects, epilepsy, learning disabilities, migraines, reproductive problems, and depression.
Aspartame is even linked to sugar cravings and binge eating! That certainly won’t help you on your weekend detox or at any other point in your life. If you are consulting with a professional who recommends these beverages as part of a healthy diet, you may want to reconsider your options for advice. I have worked with many people who lost weight and increased their energy and vitality after they eliminated diet soda.
Top Eight Fat-Blasting Foods
Tired of that spare tire? Sick of your love handles? You can increase your body’s fat-burning power by eating more fat-blasting foods. There are many fabulous foods that fight fat, but the ones below are some of my favorites.
Leafy greens—Spinach, spring mix, mustard greens, and other dark leafy greens are good sources of fiber and powerhouses of nutrition. Research demonstrates that their high concentration of vitamins and antioxidants helps prevent hunger while protecting you from heart disease, cancer, cataracts, and memory loss.
Beans and legumes—Legumes are the best source of fiber of any foods. They help to stabilize blood sugar while keeping you regular. They are also high in potassium, a critical mineral that reduces dehydration and the risk of high blood pressure and stroke. A legume, soy is particularly good for fat burning. Isoflavones found in soy foods speed the breakdown of stored fat. In one study those who consumed high amounts of soy products shed three times more superfluous weight than did their counterparts who ate no soy.
Garlic and onions—This dynamic duo of foods contains phytochemicals that break down fatty deposits in the body while also breaking down cholesterol; killing viruses, bacteria, and fungi; and protecting against heart disease. With a little help from garlic and onions, you can burn fat while warding off illness.
Green tea—Study after study proves that drinking green tea dramatically reduces weight. It contains the phytonutrient epigallocatechin gallate (EGCG). EGCG increases the rate at which fat is burned in your body. Research at Tufts University indicates that EGCG, like other catechins, activates fat-burning genes in the abdomen to speed weight loss by 77 percent. Most studies show that drinking at least three cups daily offers the best health benefits.
Cayenne—This hot spice lessens the risk of excess insulin in the body by speeding metabolism and lowering blood glucose (sugar) levels before the excess insulin can result in fat stores. Spice up your next meal with cayenne, and shrink those love handles.
Turmeric—The popular spice used primarily in Indian cooking contains the highest known source of beta carotene, the antioxidant that helps protect the liver from free-radical damage. Turmeric also helps strengthen your liver while helping your body metabolize fats by decreasing the fat storage rate in liver cells. Add a teaspoon of turmeric into your next curry dish to help your body fight fat.
Cinnamon—Researchers at the US Department of Agriculture showed that a quarter to one teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with cinnamon. Excess sugar in the blood can lead to fat storage, so before you sip that chai tea latte or eat your oatmeal, sprinkle on the cinnamon.
Flax seeds and flax seed oil—These seeds and oil attract oil-soluble toxins that become lodged in the fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out. That spells fewer fat stores and a trimmer you.
Note: See the Recipes section for instructions to “Create Health-Building Gourmet Salads in Minutes” and “Ways to Turn Your Salad into a Fat-Blasting Salad.”
THE SUPPLEMENTS
Take a Multi to Avoid Deficiencies
Even a single vitamin or mineral deficiency can throw off the delicate balance of biochemical processes that determine the rate and efficiency at which your body burns (or stores) fat. That’s why it is important to address any possible deficiencies by taking a multi throughout the Fat Blast Weekend, but you’ll probably want to continue even after that. Be sure to choose one free of colors, fillers, and other synthetic ingredients. Many health food stores offer some excellent options.
Critical Nutrients for Fat Blasting
There are many nutrients that help burn fat and break down fat stores in your body. I’ve selected some of the best because I don’t want you popping huge handfuls of pills. Carnitine and a high-quality multivitamin are essential. Resveratrol with isoflavones and grape seed extract are optional.
Burn Fat Fast with Carnitine
If ever there were a fairy godmother who could grant wishes to lose weight and increase energy, carnitine would be her name. Carnitine is a natural nutrient that burns fat to create more energy in the body. And research proves its effectiveness. It transports fat to the mitochondria (your cells’ energy centers and fat incinerators) to burn it as fuel, thereby creating energy. It sounds too good to be true, but it is nutritional science at its best. In a recent study people were divided into two groups—those who ate a healthy diet and exercised moderately, and those who ate healthily, exercised, and also supplemented with two grams of carnitine daily. The participants who supplemented with carnitine lost an average of eleven pounds in twelve weeks, while those who ate well and exercised lost only one pound in the same period.3
Most people obtain only about 50mg of carnitine in their daily diet, which is insufficient to benefit from its weight-loss potential. To burn fat you’ll need to supplement with at least 500mg, but some people don’t notice the difference until they take 2,000mg daily. Carnitine tartrate seems to yield the best results, as it is the purest form of this nutrient. Take it on an empty stomach early in the day—before breakfast is ideal. As an added bonus, you’ll also benefit from carnitine’s ability to clear arteries, lower triglycerides (when high), raise good HDL cholesterol, and protect the heart.
Make Fat Cells Self-Destruct with
Resveratrol and Isoflavones (optional)
What if you could take two nutrients that cause fat cells to self-destruct? Well, you can. There are two phytonutrients (plant nutrients) discovered by Dr. MaryAnne Della-Fera at the University of Georgia that literally cause fat cells to self-destruct. But that’s not all she discovered. She found that the nutrients resveratrol and isoflavones, when taken together, reduce the cells’ ability to store fat by 130 percent and then cause them to disintegrate at a 246 percent faster rate than normal. Resveratrol is a natural substance found in grapes, and isoflavones are primarily found in soy foods. In Dr. Della-Fera’s study people lost between four and ten pounds per week.4 She obtained her results when people supplemented with 100mg each of resveratrol and isoflavones. Start with 100mg of each phytonutrient daily, and cut back to 25mg each if you experience nausea. Of course, for even better results, you can continue to take these supplements after the Fat Blast Weekend is over. Although these phytonutrients are often sold on their own, some stores sell them in a combination supplement.
Break Down Belly Fat with Grape Seed Extract (optional)
Grape seed extract is proven to stop the formation of belly fat. According to the study published in the journal Molecular Nutrition and Food Research, animals that were given the supplement grape seed extract built up less abdominal fat than animals who did not receive the supplement. According to the scientists, animals given grape seed extract also had a 61 percent increase in adiponectin, which is a hormone that speeds the conversion of fat into energy. The human equivalent of the dose used in the study would be 200mg of grape seed extract daily. This supplement will help stop your body from adding belly fat while encouraging it to break down abdominal fat stores into energy. Be sure to choose a high-quality grape seed extract because inferior ones use chemical solvents to extract the therapeutic benefits from grape seeds. You may be wondering whether you can get the benefit from wine. The answer is no. As for grapes, although you can blend grapes with seeds for a drink that contains grape seed extract, this juice is too high in sugar while you are trying to lose weight. It’s a better option as you get closer to reaching your target weight.
Shrink Fat Cells with Conjugated Linoleic Acid (CLA)
Combined with Chromium
Research at the University of Texas found that supplementing with the natural mineral chromium daily doubles fat loss without causing muscle loss.5 There are different types of the mineral chromium, but the one with the best fat-burning effects is chromium glucose-tolerance factor, or chromium GTF. This is the form of chromium that is especially involved in balancing blood sugar levels, and this likely accounts for its weight-loss benefits. Supplement with just 200 to 500 MICROgrams daily. Scientists at the University of Texas also found that the benefits of chromium supplementation are superior when combined with conjugated linoleic acid (CLA). Supplement with two to three grams (2,000 to 3,000mg) of CLA daily for best results.
There are many other excellent natural supplements that help boost fat loss; however, they should never be taken in place of a healthy diet and exercise program. To learn more natural fat-burning supplements, check out my book 60 Seconds to Slim.
Herbs That Burn Fat
As always, Mother Nature provides great herbal remedies for weight loss. They are readily available in most health food stores. Green tea and saffron are two of the best fat burners.
Green Tea
Research at Tufts University indicates that EGCG in green tea, like other catechins, activate fat-burning genes in the abdomen to speed weight loss by 77 percent. You can drink green tea (as mentioned earlier) or you can take EGCG supplements if you prefer. EGCG also improves insulin use in the body to prevent blood sugar spikes and crashes that can result in fatigue, irritability, and cravings for unhealthy foods. Follow package instructions if you choose to supplement with EGCG, as products vary greatly in the amount of active ingredient. Otherwise, drink three cups of green tea daily made with one teaspoon of green tea leaves per cup of hot water. If you’re not wild about the flavor, try a few different kinds. Try it iced or hot. Add some of the natural herb stevia to sweeten it if you want a sweeter drink. I wasn’t crazy about green tea the first few times I tried it, but now I love it with a fresh squeeze of lemon and a few drops of stevia over ice—voilà! Check out my Green Tea Lemonade recipe on page 243.
Saffron—Research shows that an extract of the spice saffron (Crocus sativus) gets to the root of sweet cravings and helps eliminate them. It appears to work by regulating brain pathways in what is now referred to as the “Feed-Feedback Cycle.” In one study published in Nutrition Research researchers found that between-meal snacking (used as a measure of cravings) was reduced by 55 percent when participants took saffron extract.6 It is best taken in capsule or tablet. Dose varies from one product to another, so follow package directions. This herb is optional for the Fat Blast Weekend.
LICK YOUR SUGAR CRAVINGS FOR GOOD
Are sugar cravings destroying your best weight-loss efforts? Do you want your ice cream, cake, and candy too? Now you can lick those sugar cravings for good with natural foods, nutrients, and food-timing tricks. Here are easy and natural ways to send your sweet tooth packing:
Take saffron—As you learned earlier, research shows that Crocus sativus extract helps to regulate brain pathways involved with cravings and feelings of fullness. Supplementing with this natural form of the spice we also know as saffron can help you nix those cravings for good. See this page for more information. It is best taken in capsule or tablet. Dose varies from one product to another, so follow package directions. This herb is optional for the Fat Blast Weekend.
Supplement with chromium—Although it is an important mineral, chromium is often overlooked. It helps maintain strong arteries, blood, and heart health, and it also plays a significant role in alleviating a “sweet tooth.” Chromium lessens cravings, mood swings, and weight gain linked to fluctuating blood sugar levels because it helps to keep them balanced. Chromium also plays an important role in energy production in our bodies, so supplementing with chromium can give energy levels a boost too. Chromium is also naturally found in many whole grains, Romaine lettuce, onions, beans, legumes, and ripe tomatoes. Supplementing with 200 to 500 micrograms of chromium daily can help reduce cravings.
Snacking—Sugar cravings often arise from low blood sugar levels. It’s the body’s way of letting us know that it needs more energy to fuel our cells. But eating sugar when you have sugar cravings just creates a vicious cycle that’s hard to break, causing a rapid rise in blood sugar levels that will come crashing down within an hour or two, inspiring more sugar cravings. Having a healthy snack every two to three hours stabilizes blood sugar levels, stopping sugar cravings in their tracks.
Eat protein at every meal and in every snack—Protein foods break down slowly, gradually releasing energy to the body as it needs it, keeping blood sugar levels stable. Most people assume the only protein foods are meat or poultry, but that’s not the case; there are many excellent vegetarian protein foods, including lentils, chickpeas, kidney beans, pinto beans, cashews, almonds, walnuts, pecans, avocados, quinoa, and so many other delicious options.
Avoid dehydration—Our body sends us messages when it needs something. Due to most people’s tendency toward food, we may misinterpret dehydration as hunger pangs. I always tell my clients to drink a large glass of pure water when they have a sweet tooth and wait thirty minutes—most of the time the cravings disappear.
Increase fiber intake—Similar to protein foods, eating fiber helps to stabilize blood sugar levels to prevent rapid spikes and drops, thereby reducing or eliminating cravings altogether.
When all else fails, eat nature’s candy—When nothing but something sweet will satisfy your sugar cravings, have a piece of fresh fruit. It comes with lots of minerals, vitamins, fiber, and phytonutrients that help not only to slow the absorption of its natural sugars but also with healing and improving overall health. There are so many delicious fruits to choose from. Just keep some on hand when you have a snack attack. When it comes to weight loss, the rule of thumb for fruit is always in moderation, fresh is best, frozen is next, and minimize dried. The latter concentrates the sugars, which tend to be too high for weight loss.
The importance of exercise for the purpose of weight loss cannot be overstated. When you are detoxifying you’ll be releasing many toxins that your body will need to flush out. Exercise ensures that your lymphatic system can keep up and that your bowels are eliminating any toxins that have been stirred up. Of course, the fresh burst of oxygen into your blood also helps neutralize many microbes and makes you feel more energized too.
Metabolism-Boosting Cardio
It’s important that you do some form of cardiovascular activity all three days of the Fat Blast Weekend. You’ll need to do at least thirty minutes a day. If you have been inactive prior to the detox, you may wish to do cardiovascular exercise for ten minutes three times each day or fifteen minutes twice a day. Whatever you choose make sure it adds up to at least thirty minutes. Also make sure that it is sufficient to boost your heart rate without making you feel like your heart is going to jump out of your chest. It should never be so intense that you cannot carry on a discussion with someone during activity. But if your goal is fat loss, then it’s equally important that the exercise be sufficiently intense to burn fat.
You can choose any form of cardiovascular exercise you prefer, including brisk walking, jogging, stair climbing, cycling, spinning, or dancing. You don’t need a health club membership or expensive equipment. You don’t need special training or a body-hugging outfit to get fit. All you need is some motivation and a willingness to get moving. Pick a form of activity you will actually enjoy; making exercise fun means you’re more likely to do it.
If you’re already doing cardio, keep up the great work.
Strength Training to Target Fatty Areas
You will also need to do strength training all three days of the Fat Blast Weekend. Muscle burns fat—it’s that simple. If you want to eliminate excess fat, you need to build muscle. So during the next few days start lifting weights. You don’t need to buy dumbbells or other weights. Of course, you can if you want to, but even lifting grocery bags, heavy books, or heavy canned goods (you know, the ones you won’t be eating during your detox!) will do.
You’ll want to target all of the major muscle groups by doing various strength training exercises. Here are the ones I recommend.
Chest presses—Using a pair of weights or some canned goods, lie on the floor, facing the ceiling. Keep your knees bent and your feet flat, as indicated in Figure 8.1. Hold the weights above your chest, keeping your arms straight but not locked at the elbow. Gradually lower the dumbbells until your upper arms touch the floor, creating a 45-degree angle with your torso. Pause briefly, and then return the dumbbells to the starting position. Repeat ten times for one set. Repeat three sets.
Figure 8.1
Figure 8.2
Curls—Using dumbbells or canned goods, stand in an erect position with your feet shoulder width apart, allowing the weights to hang at your sides. Now begin by bending your elbows to curl the weights up to your shoulders. Remember to keep your upper arms at your sides. Pause for a second or two, and then gradually lower the weights to the original position. Straighten your arms without locking your elbows. Complete three sets of ten repetitions. See Figure 8.3.
Figure 8.3
Knee lifts—Stand in an erect position with your feet shoulder width apart. Now move your arms straight out from your sides, as depicted in Figure 8.4. Lift your leg as though you are beginning to march. Your thigh should be parallel to the floor and form a 90-degree angle. Hold for a second or two, and then gradually bring your leg back into the starting position. Repeat on the other leg, completing ten repetitions on each side.
Figure 8.4
Leg lifts—Lying on the floor on your back, stretch your legs out in front of you. If you need a towel rolled up under your lower back, feel free to do so. Keep your legs in an extended position, then slowly raise them until they form an L-shape with your body. Keep your toes pointed skyward. Lower your legs slowly until they are about one inch from the floor. Pause briefly, and then lift again. Remember, do not touch your leg to the floor until you have completed this exercise ten times. Repeat on the other side. See Figures 8.5 and 8.6.
Figure 8.5
Figure 8.6
Sideways leg lifts—Lying on your left side, keeping your left elbow bent for head support and your right hand on the floor for balance, raise your right leg as high as possible. Remember, speed isn’t beneficial for strength training—slower is better. Keep the rest of your body still while lifting your leg. Pause, then return the right leg to the starting position. Repeat ten times with each leg. See Figures 8.7 and 8.8.
Figure 8.7
Figure 8.8
Squats—Stand in an erect position with your feet approximately shoulder width apart. Pull in your abdominal muscles while still retaining a natural arch in your lower back. Lift your arms straight out in front of you at shoulder level. Lower your body as far as you can while maintaining a seated position. Don’t allow your knees to move forward farther than your toes. Pause briefly, then return to the original position. Repeat ten times. See Figures 8.9 and 8.10.
Figure 8.9
Figure 8.10
Triceps extensions—Using dumbbells or canned goods, stand in an erect position with your feet shoulder width apart. Keep your palms facing each other while moving your arms over your head until they are parallel to the floor. Hold briefly, then straighten your arms to the original position. Repeat ten times. See Figure 8.11.
Figure 8.11
It’s always important to be conscious of maintaining correct posture when doing strength training. Avoid straining your muscles by respecting your body and its current limitations, especially if you have any health conditions or have been sedentary. You need to maintain the balance between surpassing your current limitations while not doing damage to your body, particularly your joints. If your joints are sore, it is most likely a sign to stop.
THE SPA TREATMENTS
Aromatherapy Abdominal Massage
I developed the following aromatherapy abdominal massage after discovering a couple of exciting studies proving aromatherapy has the power to help you lose weight.
The first study was conducted at the Department of Nursing at the Wonkwang Health Science College in Korea. The scientists studied the effects of aromatherapy abdominal massage on postmenopausal women. They divided the women into a group that performed self-abdominal massage with oil, but no aromatherapy oils, and another group that performed the same self-abdominal massage using a blend of grapefruit, lemon, and cypress essential oils. All women performed the massage five days a week for six weeks. The scientists found that the women who used the essential oil blend had significantly less abdominal fat at the end of the study. Their waist measurements also dropped significantly, and they saw an improvement in their body image.
Another study from Niigata University School of Medicine in Japan showed that grapefruit and lemon essential oils activated the body’s ability to burn fat and prevent further weight gain.7
Put the power of grapefruit, lemon, and cypress essential oils to work for you by doing the aromatherapy abdominal massage daily. Choose only high-quality essential oils (not fragrance oils, which are synthetic and offer no health benefits and may actually harm your body). Purchase grapefruit and lemon essential oils. You can add cypress, but it isn’t necessary if your budget doesn’t permit it or you simply can’t find it. Also obtain sweet almond oil (not bitter almond oil) to use as a carrier oil for the essential oils.
Here’s how to make your fat-blasting massage oil.
1. Measure two ounces of sweet almond oil in a glass measuring cup.
2. Add five drops each of pure grapefruit and lemon essential oils. Add five drops of cypress essential oil if you are using it.
3. Pour the oil blend into a glass bottle with a lid. Shake the bottle gently to blend all ingredients together.
How to perform the aromatherapy abdominal massage:
Pour a small amount of the oil blend into your hands. Rub the oil onto your abdomen in large circles, beginning just above your belly button. Massage the oil out to the left side of your belly, downward, and across the lower part of your abdomen. Then massage the oil back up the right side. Continue massaging your abdomen using firm but not forceful pressure for at least ten minutes, though you can continue longer if you’d like. See Figures 8.12 to 8.15.
Do this massage once or twice daily for all three days of the Fat Blast Weekend.
Figure 8.12
Figure 8.13
Figure 8.14
Figure 8.15
Note that many people find this massage difficult at first because it brings up emotional issues of dislike toward their bodies. But that is exactly why this massage is so valuable—it helps you reconnect to your body. To aid in this process, visualize your abdomen getting thinner. Send gratitude and love to this region of your body for all it does to keep you alive and help you every day. After all, it breaks down food and extracts nutrients to help build every cell in your body, helps you to eliminate harmful toxins that would otherwise cause serious damage, secretes life-saving enzymes and hormones to keep your body functioning properly, and so much more.
THE WEEKEND
By now you have a good understanding of foods, nutrients, herbs, exercises, and natural therapies that help with fat loss. I’ll help you put together your weekend here.
Choose the foods from the list that appeal most to you. You don’t need to stick to the meal plan; it is just a guideline to help you get started. I don’t want this to feel arduous or for you to feel deprived. Choose a wide variety of foods for the best results and to prevent boredom on the plan.
Here’s a sample of what your three-day weekend could look like.
Days one to three:
Upon rising—Drink a large glass of water (two cups) with the fresh juice of one-half lemon (optional). Add a few drops of liquid stevia if you prefer a sweeter-tasting beverage. Wait twenty minutes before eating.
Metabolism-boosting cardio
Breakfast—Some good options include the Liver Jumpstart Juice (page 242), Super-Detoxifying Green Tea Lemonade (page 243), Cranberry Green Tea Lemonade (page 243), Veggie Scramble (page 262), a soft-boiled egg with Lemon-Garlic Greens (page 252), or Chia Breakfast Tapioca (page 266).
Optional nutrients
Herb (first dose of selected herbs. You can omit this step if you drink green tea at breakfast.)
Midmorning—Super-Detoxifying Green Tea Lemonade (page 243), Cranberry Green Tea Lemonade (page 243), or a cup of Love Your Liver Herbal Tea (page 244)
Snack, such as an apple, raw unsalted almonds, or celery sticks with almond butter or Herbes de Provence Cashew Cheese (page 250)
Exercise—strength training to target fatty areas
Aromatherapy abdominal massage
Lunch—Weekend Wonder Detox Signature Salad (page 258) or other large detoxifying salad. This is a good opportunity to eat more of the Top Eight Fat-Blasting Foods.
Love Your Liver Herbal Tea (page 244), the Liver Jumpstart Juice (page 242), Honey-Turmeric Tea (page 247), Ginger Chili Quinoa (page 264), or Spicy, Rice-y Detox Soup (page 260)
Optional nutrients
Herb (second dose of selected herb. You can omit this step if you drink green tea at breakfast.)
Midafternoon—Large glass of water (with lemon if desired), a cup of Super-Detoxifying Green Tea Lemonade (page 243), a cup of hot green tea, Cranberry Green Tea Lemonade (page 243), or Citrus Boost (page 241)
Snack, such as apple, raw unsalted almonds or walnuts, Cucumber-Mint Salad (page 258), an apple with almond butter, or celery sticks with almond butter or Herbes de Provence Cashew Cheese (page 250)
Dinner—Salmon Parcels (page 266) with Lemon-Garlic Greens (page 252) or Lentil Bowl (page 263) and Heirloom Tomato and Basil Salad (page 257)
Fresh cup of Celery Cucumber Juice (page 240), Liver Jumpstart Juice (page 242), or Honey-Turmeric Tea (page 247)
Herb (third dose of selected herb. You can omit this step if you drink green tea.)
After dinner—Large glass of water (with lemon if desired), a cup of Honey-Turmeric Tea (page 247), or Watermelon Ice (page 241)
Before bed—Take some quiet time to turn off the television. Find a quiet place to sit, close your eyes, and take some deep breaths.
Write in the Fat Blast Weekend Detox Journal (at the end of this chapter).
CONCLUDING THE FAT BLAST WEEKEND
By now you’ve completed or are about to complete the Fat Blast Weekend. Congratulations that you are taking the time out of your busy schedule to do something healthy and healing for your body. After the Fat Blast Weekend you may wish to keep incorporating the Top Eight Fat-Burning Foods, nutrients, herbs, exercise, and spa treatment into your day-to-day life. I hope you will. Of course, you can continue to do as much or as little as you choose. Most people feel so good about the changes they’ve made that they keep incorporating many of them into their regular life.
You can incorporate these healthful items in whatever way works best for you. You may wish to follow the Fat Blast Weekend every weekend until you reach your weight-loss goals or to alternate weekends or even to use it as a jumping-off point to dive straight into a healthier lifestyle. If you continue, simply take a few days break from the saffron every month. And to assist you with your weight-loss goals, you may also wish to use the Love Your Liver Weekend and the Lymphomania Weekend because balancing these important bodily systems is critical for long-term health and to reach your ideal weight.
The Grocery List
For easy Fat Blast Weekend prep, print this list and take it with you when you go to your local health food and grocery stores. Remember that not all of the items are essential. Purchase only the foods, nutrients, herbs, and items for the spa treatments you’ve selected.
Foods
Here are the fat-burning foods you’ll need. Also, make sure your pantry is stocked with the essential items you learned about in Chapter 2 for any recipes you select.
— almonds
— apple cider vinegar
— avocado
— chiles
— cinnamon
— coconut (unsweetened only)
— coconut oil
— flax seeds
— flax seed oil
— grapefruit
— green tea
— legumes (beans)
— leafy greens (kale, mustard greens, spinach, spring mix, and other leafy greens)
— lemons (or lemon juice)
— olive oil (cold-pressed, extra-virgin)
— seaweed
— tomatoes
— turmeric
— walnuts
— wild salmon
— multivitamin and mineral (essential)
— carnitine (essential)
— resveratrol and isoflavones (optional; although these are two separate nutrients, they often come bottled together)
— grapeseed extract (optional)
Herbs Selected
Choose one or both of the following herbs:
— green tea
— saffron
Items for the Aromatherapy
Abdominal Massage Spa Treatment
— sweet almond oil
— grapefruit essential oil
— lemon essential oil
— cypress essential oil (optional)
The Fat Blast Weekend Detox Journal
You may wish to print off a copy of the journal page to make it easier to complete.
Energy: Rate your energy (from 0 to 10, with 0 meaning complete exhaustion, and 10 meaning abundant energy). Before the detox _____ After the detox _____
Pain: Rate your pain levels (from 0 to 10, with 0 meaning none, and 10 meaning unbearable, constant pain). Before the detox _____ After the detox _____
Mood: Rate your mood (from 0 to 10, with 0 meaning extremely moody, depressed, angry, or irritable, and 10 meaning extremely happy). Before the detox _____ After the detox _____
Weight: Before the detox _____ After the detox _____
Checklist of the Top Twenty Fat-Burning Foods Consumed
Try to eat at least five a day. Check the ones you ate each day.
Be sure to take the multivitamin and carnitine each day. Write down any additional nutrients you’ve opted to take throughout the detox. Remember, you don’t need to take all of them. Check off each day you take them.
Selected Herbs
Indicate the one to two herbs you’ve selected to take throughout the detox. Check off each day you take them. Most herbs need to be taken three times daily.
Exercise
Check off each time you complete cardiovascular and weight workouts. Make sure to do it every day.
Check off each time you complete the fat-burning spa treatment. It’s not necessary to it, but, if you do, make sure you do it every day.
Observations and Thoughts
