Read the book: «The 24 Hour Diet: Lose up to 4lbs in a Day»

Joanna Hall
THE 24 HOUR DIET LOSE UP TO 4lbs IN A DAY

CONTENTS

Cover

Title Page

Introduction

Are you ready for the 24 Hour Diet?

PART 1: THE 24 HOUR DIET

Optimizing Your Energy

Getting Started

Nutrient Know-how

Energizing Yoga Poses

Taking Your Measurements

Shopping List

Recipes

The Big Day

What Next?

The Three-day Cleanse

Forming Good Habits

PART 2: THE 20-DAY FOLLOW-ON PLAN

Get Motivated!

Understanding Habits

Playing by the Rules

Habit Ditching

Habit Grooving

Habit Consolidating

Rule 1: Calculate Your Calorie Needs – Truthfully

Rule 2: Operate the Carb Curfew

Rule 3: Drink Your Food

Rule 4: Learn to Love to Move More

Rule 5: Eat More Raw Food

Rule 6: Stock Up on Sanity Snacks

Rule 7: Streamline Your Sodium Sources

Rule 8: Capitalize on Calcium

Rule 9: Stop Sugar Substitutes

Rule 10: Benefit from Breakfast

Rule 11: Get Good at Glycaemic Loading

Rule 12: Get Real about Your Fruit and Veg

Rule 13: Take a Probiotic Daily

Rule 14: Optimize Your Omega Fats

Rule 15: Kick Trans Fats into Touch

Rule 16: Get Active with Active Travel

Rule 17: Do an Act of Kindness Daily

Rule 18: Cut Calories

Rule 19: Eat Ethically

Rule 20: Be Consistent

Your Weight-loss Plans

Plan 1: Blast-off

Plan 2: The Four-day Ease-in

Plan 3: The Four-day Blast-off

Plan 4: Four Weeks to Fabulous

Plan 5: Work Up to Your Weight-loss Programme

Plan 6: Work Up and Keep it Programme

Plan 7A: Work-down Plan A

Plan 7B: Work-down Plan B

Plan 8: Monthly Checkup

Plan 9: One-week Results

Plan 10: Monday Management

PART 3: KEEPING THE WEIGHT OFF

Keeping to Your New, Healthy Habits

The 80:20 Principle

Goal Setting

Rewarding Your Rules

Step 1: Smallest Steps for Biggest Change

Step 2: Living with Your Chosen Rules

Living with Your Rules Support Quiz

What Next?

PART 4: RECIPES

Juices

Soups

Liquid Meals

Carb Curfew Meal Ideas

Let Me Count the Ways … to be Good to Myself

By the Same Author

The Step Counter Fitness Diet

The No Carbs After 5PM Diet

Drop a Size for Life

Drop a Size Carb and Calorie Counter

Copyright

About the Publisher

INTRODUCTION

All my years and experience of running weight-management programmes have taught me that we all want one thing: FAST RESULTS. Most of us acknowledge that keeping weight off in the long term is the real objective. However, when you are struggling to lose weight in the first place, the joy of being able to keep it off can seem a very long way away – so far away that it can prevent you from even making a start. My 24 Hour Diet gives you a kick-start so you can enjoy fast results. Yes, you can lose up to four pounds and three inches from your body in just 24 hours.

The 24 Hour Diet is not about creating the perfect body but it is about getting a better body. It has been proven to help individuals – both women and men – lose weight and shed inches in just 24 hours. For some, the 24 Hour Diet can be just that – an emergency when you need to look slimmer quickly, perhaps for a holiday or a special event. For others it can be a fantastic way to get off a weight-loss plateau, or perhaps just to shed a few extra pounds that have crept on over the weekend. I see it as a fabulous, effective way to kick-start your weight loss. I’ve created my 24 Hour Diet so you can do it either as a stand-alone plan or as part of a longer-term strategy for losing weight and keeping it off.

SMALL STEPS TO LONG-TERM WEIGHT MANAGEMENT

It’s difficult to make huge changes to our lifestyle, no matter how healthy they might be. Our attempts to stick to strict diets, for example, are often doomed to failure and lead to frustration, disillusionment and lowered self-esteem. We’re all stuck in our own patterns of behaviour, and the only way to change our habits is through making small, incremental changes. These little units can make a big difference. If you introduce small changes one at a time, healthier habits eventually become automatic.

Getting the body shape we desire involves a series of steps. Broken down into bite-size pieces, each of these steps is achievable. Put together, they represent a series of rules that act as building blocks for long-term weight management.

Each of these simple rules is made up of achievable and results-orientated steps and is accompanied by a support structure that works with your brain and your body for you to succeed at healthy weight loss. In short, by playing by these rules and taking the small steps involved in each one you can make a big change to your body.

HOW TO USE THIS BOOK

In Part 1 you’ll find the 24 Hour Diet. This truly works, taking inches and weight off your body in just 24 hours. And if you want a follow-up you can do the Three-day Cleanse.

Part 2 introduces 20 simple rules you can apply one at a time. Each rule represents a small lifestyle change. This approach has successfully helped people change the habits that can contribute to weight gain in the first place, transforming them into habits that help them lose weight and keep it off.

Having achieved your desired healthy body weight, the techniques in Part 3 will show you how to keep it off.

In Part 4 you’ll find delicious recipes for juices, soups, liquid replacement meals and a selection of brand-new Carb Curfew evening meal recipes.

By following the 24 Hour Diet you’ll be getting instant results coupled with an effective long-term maintenance plan. You can be confident that you will feel great and lose weight and inches in just 24 hours – and that you will be able to keep up the good work.

Let’s go for it!

ARE YOU READY FOR THE 24 HOUR DIET?

Follow this simple test to find out how the 24 Hour Diet can work for you. All you have to do is answer the following questions, rating your answer between 5 (strongly agree) and 1 (strongly disagree).

Do you like to see quick results?

5 4 3 2 1

Do you find it hard to keep up your diet motivation?

5 4 3 2 1

Do you regularly put on a few pounds at the weekend?

5 4 3 2 1

Do you have a special date or event you are trying to lose weight for?

5 4 3 2 1

Have you overindulged recently?

5 4 3 2 1

Are you prepared to put in a little effort to get yourself organized?

5 4 3 2 1

Have you hit a plateau with your weight-loss efforts?

5 4 3 2 1

Would you like to wake up tomorrow slimmer?

5 4 3 2 1

Do you find it hard to start your new healthier eating and exercise plan?

5 4 3 2 1

Do you have the time to get the necessary things together before you start the 24 Hour Diet?

5 4 3 2 1

Do you have a relatively quiet day in which you can do your 24 Hour Diet?

5 4 3 2 1

Are you struggling to lose those last few pounds or inches?

5 4 3 2 1

So how did you score?

If you scored between 60–45:

You are definitely ready! Your head is in the right place and the 24 Hour Diet can give you the kick start you need, whether it’s to get you started, get you back on track or just help you lose those last few pounds. You have the ability to get organized and collect the things you need. Being thoroughly prepared will make the whole process run smoothly and effectively for you – you’ll get better results. Start with the 24 Hour Diet on page 3 and then you can always progress onto the Three-day Cleanse.

If you scored 44 – 21:

Steady Eddy – you are nearly ready. You want to do the 24 Hour Diet and it will definitely reap results for you, but if you are short of time or getting organized is going to be a little difficult, don’t let that be your barrier to get started. Starting straight with the 24 Hour Diet may not be quite the right approach for you at the moment, so instead I suggest you start with the Three-day Cleanse on page 31 and then progress onto the 24 Hour Diet. You’ll still get great results, it will ease you into the programme, and sometimes these results can be even better. Alternatively, sit down with your diary, or with a friend who is going to help you, and plan and commit to an exact day when you are going to do your 24 Hour Diet. Don’t worry if it is not tomorrow or the next day – it’s much better that you get organized, and then you can really reap the benefits.

If you scored less than 20:

Let’s take it steady, and you will be ready. Building up to the 24 Hour Diet is probably your best approach – you’ll be preparing yourself as you go along as well as making positive improvements to your diet and starting on the road to successful long-term weight loss. So give yourself a pat on the back and commit yourself to taking it steady. I suggest your best approach is to start off by playing by the rules. You’ll find these in Part 2 of the book on page 48. You’ll find a whole variety of programmes to suit you that help you gradually apply all the rules you need to be healthier, trimmer, fitter and more energetic. Plus, you get to choose the programme that best suits you and your needs. Remember, this will depend on your personality, your available time and what you want to achieve and by when. Then, when you are ready, you will be able to do the 24 Hour Diet in a time frame that works for you. Go on, turn to that page now and make a start.

PART 1 THE 24 HOUR DIET

We all have times when we need fast weight-loss results. There might be a special occasion on the horizon, and that dress or waistband is just too tight. Or perhaps your weight-loss efforts have reached a plateau, and you just can’t seem to shift those stubborn pounds. Others may need to get rid of a few extra pounds that have crept on after Christmas, a holiday or an excessive weekend. Or maybe you just want to take the first steps to weight loss and you need a kick-start with the weight coming off fast.

These initial motivations are all part of human nature, and there’s nothing wrong with that. If vanity – wanting to look and feel better – is the primary driver for you to take action, well good on you. The 24 Hour Diet can help you do just that. Whatever your reason, your efforts will be rewarded: you’ll lose weight and inches and feel better. What really excites me is that for the vast majority of people who’ve tried it, the diet has been a great kick-start to their long-term weight-loss efforts. With just 24 hours of effort your body will look and feel better.

The 24 Hour Diet is suitable for everybody. However, it’s best to check with your GP first if you are pregnant, breast-feeding or on prescribed medication.

OPTIMIZING YOUR ENERGY

As well as helping you lose a little weight and a few inches, the 24 Hour Diet can actually help energize your body too. A long, hard winter or a really heavy stint at work can leave you feeling lethargic and wanting to lighten up on all levels. A full detox can be a grim chore. But you don’t have to go through such extreme measures to feel lighter and brighter. A simple cleansing programme can increase your vitality, bolster your immune system and leave you with healthy habits to live by all year long.

Detoxing is a perfectly natural process. In fact, your body detoxifies itself as it goes about its business. Think of it as a well-organized sanitation system: the lymphatic, respiratory and urinary systems, gastrointestinal tract and skin work in combination and, ideally, in harmony to neutralize and eliminate potentially harmful outside substances such as pesticides, food additives and airborne allergens. From inside the body there are free radicals and metabolic wastes to deal with. For example, the hydrochloric acid in our stomach kills bacteria; our colon readies wastes for expulsion; our skin secretes toxins via sweat; and the tiny vessels that make up our lymphatic system act like garbage trucks shuttling fluids, fats and waste throughout the body, channelling them to our liver. The liver is often described as the key to life as it constantly filters and purifies the blood, and decides which substances the body needs and which it doesn’t.

All this activity begins at the microscopic level of our cells and with a tiny protein molecule called glutathione. Just as we identify rubbish by placing it in our dustbins, glutathione binds with harmful wastes, labelling them up for expulsion from the cell. Normally the body adjusts levels of glutathione according to the amount of toxins present in the body. However, there are limits.

As we are exposed to ever-increasing levels of toxins, our bodies need to work harder. Glutathione gets used up more quickly and faster than we are able to replace it. If too many harmful agents accumulate, the body is unable to expel them. The mercury your liver can’t eliminate may well end up in your hair, while destructive hormone-like substances called xenoestrogens may make a home for themselves in our fat cells. This ‘body burden’ can result in immediate problems like fatigue, headache and lower back pain. Over time, some experts believe it may create conditions ripe for disease.

By following the 24 Hour Diet and Three-day Cleanse you will be helping to restore your body’s normal functions and elimination processes.

You may wish to use the 24 Hour Diet and Three-day Cleanse as a time to think about your body and your health. Clearing your schedule allows you to watch, moment to moment, the effects of food and lifestyle choices that often remain unnoticed in our busy day-to-day lives. It also provides an opportunity for fresh insights into how diet and lifestyle habits are serving to support or undermine your health.

The 24 Hour Diet and Three-day Cleanse provide the benefits of fasting without the physical hardships, which can often be quite uncomfortable. For example, when toxins are released from the fat cells during a fast, the body has insufficient nutrient support to rid itself of them. This often results in headaches, fatigue and other problems, which is one reason why anyone tempted to fast should consult their doctor first.

GETTING STARTED

The 24 Hour Diet is rich in nutrients and low in calories. By following the diet for 24 hours, the aim is that you will lose some weight and inches. As a consequence, this is a targeted plan that requires some organization and planning to get the most from it. To help you I have included a shopping list, recipes and instructions for taking your measurements. When I have followed the diet I have lost three pounds and just under three inches over my waist, belly and hips. Some people have lost more, others a little less, but everyone loses something!

BEFORE YOU START

Here are some considerations to help you get the most out of the diet.

1 Since your calorie intake will be less than normal I don’t recommend you do any vigorous exercise on the day of your 24 Hour Diet. However, it’s important you are still physically active as this will assist your body’s cleansing process and aid your digestion. Being inactive will slow down your internal system and make you feel less comfortable. Walking and light yoga stretches first thing in the morning and in the evening are advisable. I have detailed three yoga stretches for you to do if you desire (see page 14). If you wear my pedometer, aim to walk at least 6,000 steps on the day of the diet, but anything more than 12,000 steps may make you feel a little tired (12,000 steps equates to six miles).

2 Avoid drinking alcohol the night before your 24 Hour Diet or keep to fewer than two units.

3 It’s very important to keep well-hydrated before and during the diet. This is necessary to help you achieve inch Loss. The diet consists of liquid foods and other easy-to-digest meals. This enhances your body’s ability to absorb nutrients, aiding your energy and the body’s cleansing process.

4 You may experience a slight headache. The first time I did the diet I had a mild headache in the afternoon, but I’ve been fine on subsequent occasions. Some people report a slight headache while others don’t. A headache is a natural response; part of your body’s cleansing process. Keeping your water intake up as well as your elixirs and teas will help.

5 Please follow the plan as closely as possible. The blending of the meals enhances absorption so you may well feel more energized. Some people feel more energetic throughout the whole day while others feel a little tired in the afternoon, but everyone wakes up the following day feeling really good – and that’s before they’ve seen their decreased measurements and weight loss.

6 All the nutrients have been specially designed to assist your body to cleanse itself whilst helping to optimize energy. This is not a detox; it’s more of a cleansing plan. The timing of the food is also important; you shouldn’t go for more than four hours without consuming something. You’ll find out more in the ‘Nutrient Know-how’ section, on page 9.

7 If your digestive system is sluggish and you suffer from constipation, you may wish to take a natural tea laxative the night before the diet.

8 If you have been advised by your doctor not to follow a special eating or exercise plan, it’s important to seek medical advice before starting this diet.

9 It’s a good idea to do the diet at the weekend. If you want to do it during the week, try to choose a day when it will be convenient for you, perhaps when you don’t have to be madly rushing here, there and everywhere.

10 You’ll find a comprehensive shopping list with everything you’ll need on page 18. In Part 4 you’ll find other recipes using these ingredients, which you can use in the 20-day Follow-on Plan.

NUTRIENT KNOW-HOW

I’ve designed the plan so that it is high in nutrients and low in calories. The 24 Hour Diet:

• is rich in essential antioxidants – to boost your immunity and help your body cleanse itself and reduce excess fluid and body fat

• provides slow-releasing energy, helping you feel satisfied and energized

• is rich in the important omega 3 and 6 fats – these are vital for your health and make you feel full and satisfied

• is free of artificial sugars

• is naturally low in sodium

• helps stabilize your blood sugar levels

• is suitable for vegetarians and vegans.

You may feel a little hungry as your calorie intake will probably be a little lower than normal. However, the specific combination of nutrients means you will feel satisfied and nourished without feeling bloated.

The plan is supported by some dietary supplements. These have been specifically chosen to energize your body and help it eliminate excess fluid and weight.