The 21 Day Blast Plan: Lose weight, lose inches, gain strength and reboot your body

1

FOOD & OUR BODIES

THE BACKGROUND TO BLAST FAT LOSS

Chapter 1

A CLOSER LOOK AT FOOD GROUPS

(or . . . if we want to be posh . . . the macronutrients and micronutrients)

Recently, I met up with an old friend who had some outpouring to do. We hadn’t seen each other for a while and we were chewing the fat (pun intended) over a bottle of Chardonnay. By the second glass the floodgates had opened and we were on the sticky subject of her weight gain.

‘Look at me, Annie, what’s happened? I hate myself. Years ago I could at least run for the train and not pass out. I knew the importance of green veg and I slid into a size 14 like a dream. I wore lipstick every day and I strutted my stuff up and down the office. I knew how to fight my corner and I enjoyed life. Now I’m a size 18 . . . on a good day . . . and I wobble when I walk, let alone run. My trousers dig in, my thighs chafe, my feet are always swollen and I’m hot with a damp top lip all day. I buy outsize clothes and I eat outsize meals but I haven’t been hungry since 2004. Bar amputation I have no idea how to get this weight off.’

She and I, we go way back, so I allowed myself to hoot with laughter. But deep down, I knew my lovely friend was begging to peel back the years and the layers to find her old self again.

Before any of us can do that, we need to understand how important food is when trying to lose fat. No, not necessarily eating less, just eating better.

‘I can feel a double biology lesson coming on . . .’

Yes, but much more fun. Stick with me.

Stand in front of the mirror. Starkers. Go on. Now, when no one’s looking, grab hold of a handful of the spare flesh that lies in places you don’t like.

We’re going to take a brief look at how that got there, how it’s affecting your health, your personal harmony, wellbeing and happiness, and how we can get rid of it. By and large, it gets there through the stuff you put into your mouth, and how your body reacts to it. You may even discover that you have a slight intolerance to the foods you’ve been eating all these years and maybe that has held you back from achieving what you want. The 21 Day Blast plan will give you the tools to make discoveries about not only your own fat-losing potential but also other minor health issues. One woman who took part in a 21 Day Blast plan in early spring was shocked to find that her hay-fever symptoms totally disappeared during the 21-day period.

So, this next bit is the background knowledge you’ll need. It will cement your understanding of why Blast is going to help you lose fat.

In order to stay alive and function properly, our bodies need nutrients. If we’re being pernickety, the true meaning of nutrient is ‘a substance that provides nourishment essential for the maintenance of life and for growth’.

Macronutrients make up the bulk of our food. We need big quantities of these and they can be divided up into carbohydrates, proteins and fats. Alcohol is also classed as a macronutrient but doesn’t actually provide any life-giving nutrition. I know . . . shame.

Micronutrients come in the shape of vitamins and minerals and we only need small amounts of these. They will be present in a whole range of natural foods. They are not present in processed foods and they are vital for completing the healthy picture. They are the icing on our cake . . . or rather the broccoli on our steak and chips. Let’s take a closer look at both these groups.

THE MACRONUTRIENTS

CARBOHYDRATE

Everyone flinches when you mention carbohydrates.

They’re not bad for you. They’re the petrol in your tank and they give us energy to move and think. Don’t let anyone tell you otherwise. Good natural carbohydrate-rich foods are absolutely vital for our muscles, for energy and for our brain function. They are also essential for our digestive systems. They have received bad press because if we eat too much carb-rich food but don’t actually move that much, then the body stores the surplus as fat.

Carbohydrate covers a whole range of foods: fruit, vegetables, oats, pasta, rice, potatoes, sugar. And then there’s processed sugary foods such as cakes, biscuits, buns, chocolate – which I sometimes refer to as drug food – impossible to stop at one!

They are ALL carbohydrates and so they tend to be tarred with the same brush because they are the first food group to be modified in any fat-loss plan. Which is why their reputation in the media has gone from bad to worse.

We at Blast HQ like carbohydrates. A lot. But we like them at the right time. And we like them to be the right sort. The more natural the food, the more vitamins and minerals they will contain, and the better they are for our health, our wellbeing and our body shape.

‘Yawn. Heard it all before. Got to do the whole green, wholefood, wholegrain thing . . . How come those lovely little chocolate biscuit thingies I enjoy each evening don’t do the same job? They’re carbs, too, aren’t they?’

They are. Read on.

Complex carbohydrates from natural sources (oats, potatoes, brown rice) will be converted much more slowly into usable energy (glucose) than simple carbohydrates (sugary products, some fruits, your chocolate thingies). The more processed and sugary the food is, the quicker it will be converted into glucose.

So there you are on the sofa nibbling your family bag of chocolate things creating lots of glucose. But you have no intention of using up that glucose (you’re still on the sofa), so the body has to do something with it.

Yes.

It drives that glucose into the fat cells and locks it up. And what’s worse, it takes a lot of effort for those fat cells to give it up, unless we make some small changes to the way we eat. I talk much more in the next chapter about what happens to that glucose in those fat cells, but for now, let’s have a look at another food group: protein.

PROTEIN

Protein is pretty top dog, in terms of the food on our plate. Every cell in the human body contains protein, so that gives you some idea of how important it is. We need protein not only to build and repair these cells but also (I can feel a list coming on, stay awake) . . .

• For the making of enzymes and chemical reactions in the body (stuff that happens without us noticing)

• In muscle contraction (you’re going to need to do a bit of that)

• In the manufacture of hormones, which send messages around the body

• To make haemoglobin, which carries oxygen around the body

• The repair and strengthening of bones, hair and nails

Protein is made up of building blocks called amino acids, of which there are twenty different types. Twelve of them can be made in the body but the other eight must come from our food. Meat, fish and eggs are known as ‘complete proteins’ because they provide all twenty of the amino acids.

Nodded off yet?

The eight amino acids that we must get from our food are known as ‘essential amino acids’. It’s an odd term since they are no less important than the other twelve. They are – brace yourself – leucine, lysine, isoleucine, phenylalanine, methionine, tryptophan, threonine and valine.

The best sources of these eight essential amino acids are animal products. However, if you’re a vegetarian who eats eggs and dairy, then you will manage to obtain all of them. If you’re vegan and opting for a more plant-based way of eating, then you should focus on foods that contain high levels of lysine. That’s because foods that contain even very small amounts of lysine will also contain substantial amounts of the other essential amino acids, so you will be sure to get enough of the whole package. Examples of lysine-rich foods are tofu and tempeh (also a soya product but more flavourful than tofu). Pistachio nuts, black beans, quinoa, soya milk and pumpkin seeds are also good sources.

Protein repairs our muscle tissue. During the 21 Day Blast plan you will be doing some exercise, and during that exercise your muscles will be challenged and placed under stress, but in a good way. Ensuring that you have enough protein in your meals will help the muscles repair, recover and keep them strong and firm. This also means that the body’s systems are more likely to use your body fat for fuel rather than to start breaking down this muscle. Holding on to our muscle is vital for successful fat loss and I will be droning on about this in Chapter 9. To aid protein awareness, so to speak, I’ve added the grams of protein per portion to each recipe in Chapter 8.

Now, on to fat. That’s dietary fat, not the stuff round our middle.

FAT

Fat is absolutely essential in your diet. Don’t let any book, newspaper, magazine, bloke down the pub fob you off with some story about fat being fattening. Yes, it’s high in calories (9 calories per gram, compared to protein and carbohydrates, which are both 4 calories) and that’s probably where the reputation has come from. So you only need a little dose to give your health and weight-loss processes a massive leg-up.

So why is fat important?

• It is vital in the production of those hormones

• It provides you with energy

• Fat makes your food taste delicious

• Every cell in the body has a layer of fat, so fat is essential to keep these cells healthy

• Fat cushions and protects your organs and nerves

• It is a powerful aid in the absorption of fat-soluble vitamins (A, D, E and K . . . that’s eyesight, bones, skin, immune system and heart-disease prevention, in a nutshell)

This next bit is worth learning off by heart – and reciting to anyone who will listen . . .

Back in the day, fat was hailed as a major contributor towards heart disease, strokes and a challenge to good health. We were sucked in and we believed it. This led to a whopping rise . . . and rise . . . of the ‘LOW FAT’ label.

The fat was taken out of food products and sugar was added in its place. This meant it was cheap and its shelf life was long.

‘Yesssss . . .’ thought the food manufacturers, thumping the boardroom table. ‘Result!’

Alas, it was us, the consumer, who lost out. The added sugar made them moreish. Too moreish. Addictive even. If you dump this book and read no further, make a promise to yourself that you’ll scrutinise a few labels on your next food-shopping trip. You’ll see what I mean.

Nearly done with fat. We just need to gen up on the different types. Couple of matchsticks for your eyelids for this next bit.

• Saturated fats (meat, eggs, dairy, coconut oil): Saturated fat’s previous bad reputation for being a main player in the causes of heart disease, strokes and other inflammatory conditions has eased. It’s a natural product and has a rightful place in our diet.

• Unsaturated fats: These can be categorised into monounsaturated (avocados, nuts, seeds, some oils, like rapeseed, groundnut and olive oil) and polyunsaturated (vegetable oils and oily fish), which comes in two forms, omega-6 and omega-3. Omega-3 can’t be made by the body, so that means we need to make sure we eat it. Oily fish such as salmon and mackerel are great sources, but if they turn your stomach then a variety of nuts and seeds will make sure you are filling that fat gap.

• Transfats: Sometimes known as hydrogenated fats, or trans-fatty acids, these fats started out life as polyunsaturated liquid fats and have been chemically processed with the addition of hydrogen. Shall I repeat those words?

Chemically processed.

This makes them into hydrogenated fats and their molecules change shape. They have morphed into something unrecognisable.

Despite this, food manufacturers love them and they make regular appearances in processed fast foods, such as biscuits, cakes, pies and pizza.

Transfats have no known nutritional benefits and research shows that they increase blood cholesterol levels (the bad stuff) and the risk of heart disease.

On Blast we don’t cut out food groups. But for this little mini sub-group, we do. Transfats are not on the Blast menu.

‘Oh Lord. You’re going to say the words “clean eating” aren’t you?’

No, as it happens I’m not. But I AM going to say this. I promised I would show you how to lose body fat and a way of eating that will soothe your insides and highlight any intolerances that may have been preventing you from losing fat in the past. This means the food you will be eating will cause the minimum of disruption to your digestive system. I’m not an advocate of the ‘if you can’t pick it or kill then don’t eat it’ rule, but I absolutely am all for fuelling our bodies with good, delicious unprocessed fare that is easy to cook, delicious to eat and will put a spring in your step.

The 21 Day Blast plan will trim and shape. It will empower the faint-hearted, firm the slack, reignite the flagging and make you strut your stuff like a goddess.

I am NOT, repeat NOT, going to make you become a slave to kale.

ALCOHOL

Yes, it’s a food group. And, yes, we feel warm, fluffy and invincible when we’ve filled our boots with fizz. Sadly, it does nothing to help us in our weight loss. Head over to Chapter 3 where I give it the full treatment.

Moving on . . .

‘Being over 50, I’ve seen improvements in the last 10 days that no expensive creams or even Botox could achieve.’

C.F., Surrey

THE MICRONUTRIENTS

In short, these are what are known as vitamins and minerals. Vitamins and minerals are the bees’ knees for our normal growth, for our health and for bodily functions. We can’t make them in the body, so we have to get them from our food, but we only need very small amounts.

‘Is that it? Nothing else?’

Oh, yes. One more thing. Your health could degenerate if you don’t get enough of these vits and mins. You’ll never know if you’re not getting enough (unless you cough up lots of money to go and see a specialist), but the best way to ensure you are giving yourself and your body the best possible chance is to eat a varied diet with heaps of vegetables of all different colours.

Oh, go on then, twist me arm . . . here’s another of our lists.

I’ve selected the most important vitamins and minerals. These are the ones you should aim to be consuming every day. You probably will be, without realising it. Please don’t become paranoid – this is intended as a simple guide. But do try and develop a love of broccoli . . . just saying . . .

VITAMIN A

What it does: Helps growth and repair of bones, skin, teeth and eyes as well as supporting our immune system.

Good food sources: Eggs, oily fish, liver, yoghurt, butternut squash, yellow and red peppers, tomatoes, carrots, sweet potatoes and yellow fruits, like mango, papaya, apricots.

VITAMIN B6

What it does: Helps the nervous and immune systems function well, assists in the production of some hormones and helps the body gain energy from food.

Good food sources: Fish, pork, chicken, turkey, starchy vegetables, oats, chickpeas, rice, tofu, spinach and other leafy greens.

VITAMIN B12

What it does: Helps in the making of red blood cells, in the releasing of energy from food and in our use of folic acid, preventing anaemia.

Good food sources: Meat, salmon, milk, cod, eggs. Vegans should take fortified soya milk, use nutritional yeast in their cooking or take a supplement to ensure their levels are topped up. Spirulina is an alga that comes in powder form and is regularly hailed as a superfood (we’re talking high in protein as well as many vitamins and minerals). Add it to your shakes or mix it with water, hold your nose and neck it back like a shot. Its worthiness may help you forget its not especially lovely taste.

VITAMIN C

What it does: An antioxidant that will protect skin, blood vessels, bones and help with wound healing, as well as protect against infections.

Good food sources: Broccoli, red and green peppers, Brussels sprouts, strawberries, blackcurrants and potatoes.

CALCIUM

What it does: Essential for bone health, regulates muscle contractions and aids normal blood clotting.

Good food sources: Broccoli, cabbage, spinach, kale, sesame seeds, dairy products, tofu, soya beans and sardines (as long as you eat the bones too).

VITAMIN D

What it does: Enhances calcium absorption to keep bones and teeth strong. A vitamin D deficiency can lead to osteoporosis and has been linked to certain cancers, as well as to multiple sclerosis, type-1 diabetes and other chronic illnesses.

Good food sources: Oily fish, red meat, eggs, soya milk, tofu and mushrooms. The body also produces its own vitamin D when exposed to sunlight (20 minutes without sunscreen three times a week minimum).

VITAMIN E

What it does: Helps maintain healthy skin and eyes and upholds our immune system.

Good food sources: Almonds, avocados, vegetable oil (such as safflower and sunflower), sunflower seeds, spinach.

IRON

What it does: Iron is important in the manufacture of red blood cells, which transport oxygen round the body.

Good food sources: Red meat, dark green veg (oh, that must mean broccoli), beans, nuts, seeds and whole-grains, such as brown rice.

IODINE

What it does: Helps the thyroid gland produce thyroxine to stimulate and regulate metabolism.

Good food sources: Seafood, all seaweed, such as nori, wakame and kelp, potatoes, bananas, cranberries and strawberries.

VITAMIN K

What it does: Helps maintain healthy blood clotting and promotes bone density and strength by helping vitamin D do its job.

Good food sources: Kale, cabbage, Brussels sprouts, broccoli and vegetable oils, such as olive and soybean.

FLUIDS

We’ve covered the food groups and those vital vitamins and minerals. Let’s look at hydration next. (No, not gin.)

Your blood runs through your veins, right? You want it to course freely, not dribble and stumble. The more hydrated you are, the more your blood will flow, possibly even gush, around your body delivering all those essentials goodies we’ve been talking about to the cells for nourishment. On the 21 Day Blast plan I am asking you to drink 2.5–3 litres of water per day. Every day. That means all the processes of your body will be running nicely. Not chugging or spluttering. More purring.

‘What?! 3 litres?! Every day? I’ll never get off the loo!’

Yes, you may wee like you never have before but you’ll get a weird satisfaction from the glorious pale colour. Sort of newly mown hay, rather than sun-kissed straw. Add fresh lime or lemon chunks to your 3 litres to soften the blow; cucumber slices and mint also work well.

Make it a habit. Don’t fight against it, just get on with it. You’ll notice the difference in your skin, in your poo, your energy levels and in the puffiness of your fingers. If you don’t drink enough, your body will hold on for grim death to what it’s got and never let go. It will collect in unsightly pools around your ankles.

There’s more about fluid and fluid retention in Chapter 5. I know . . . you can’t wait.

Right, now let’s find out how all these food facts can actually HELP us lose fat. On to Chapter 2.

Weight lost – 8lb

Inches lost – 9½ (bloody hell!)

Dress size reached – 12

Skin – glowing

Bladder – never seen so much action

Happiness – 10 out of 10

C.W., Bournemouth

Chapter 2

USING FOOD TO HELP US LOSE FAT

‘My eating has improved so much. My plate is now full and I don’t pick between meals. I used to think two rice cakes and some cottage cheese was a good lunch. I think I’d cry now if someone offered me that.’

A.N., Reading

HOW OUR BODIES GET FAT IN THE FIRST PLACE

In order to get into shape on the outside, it’s what we do on the inside that counts. We’ve talked about food groups – here we’re going to look at how those food groups; work together to give us great handfuls of fat where we don’t want them – if we’re not careful. And how we can manipulate our food to ensure they disappear.

The food we eat is broken down for easy transport in the bloodstream to the places that need it. Proteins are broken down into amino acids, carbohydrate into glucose and fats into fatty acids. Too much of any of these can make us fat.

‘So it’s not just the fat we eat that makes those handfuls of fat?’

No. Protein and carbohydrate play their part.

However, balance can be achieved. Read on.

Where we hold our fat depends very much on which sex hormones we have – that is, testosterone and oestrogen. By and large, men tend to hold fat in the abdominal area and women on their hips, thighs and back. All of it is made up of swollen fat cells. (Their posh name is triglycerides). When we talk about losing fat, we are essentially trying to release the fat from those bulging fat cells and set it free into the bloodstream. It then becomes known as free fatty acids and this is the fuel we should be using for all activity if we want a healthy body. So, emptying those fat cells means smaller handfuls of fat.

‘Oooh, goody.’

But there’s a hitch.

PERSUADING THE BODY TO GIVE UP THAT FAT

So if you remember, when you eat carbohydrate it gets converted to glucose and the hormone insulin carries it off to the cells that need it.

The body would much rather use that glucose for its energy than tap into your fat stores, mainly because it requires less effort to transport the glucose than it does to ‘persuade’ the fat from the fat cells.

The trouble comes if your diet is big on carbohydrate (the potatoes, oats, pasta, sugary goodies, cakes, chocolate . . . shall I go on?), then there will be an excess of glucose. Once insulin has finished delivering the glucose to the right places, it turns its attention to this excess. It sweeps it up, and stuffs it into the fat cells where it joins those triglycerides.