FLAT-BELLY: YOUR 3-STEP DIET PLAN

There’s nc prescriptive time lImit for how long each phase should take as it depends en the individual — just move te the next phase when you start to see and feel real changes.

Phase One of this microbiome diet involves removing unhealthy bacteria and the foods that
unbalance the microbiome, and replacing them with healthier bacteria. In this phase, I recommends you take pre- and prebiotics and avoid sugar, artificial colour and preservatives, eggs, soy, gluten and dairy. He advises eating gut-healing focds such as fresh vegetables and fruit, including asparagus, carrots, garlic, Jerusalem artichokes, leeks, okra, onions, radishes, tomatoes, heaithy omega-rich nut butters, high-fibre carbohydrates, high-quality protein and the spices cinnamon and turmeric. Do this for as long as you need te until you feel ready to maye on to the next stage of the plan.

The secand phase allows you to eat a wider variety of food, including eggs, sheep and goat’s milk yoghurt and gluten-free wholegrains. You continue to load up on the phase ono superfoods as weIl as taking pro- and probiotics. In this phase, you also aim to reduce stress, since this can also
unbalance the gut.  I
recommend mindful eating and brief meditations before meal times.

The third phase Is tho 'life timetune-up'. Once your gut health is restored, You only need to stick to the earlier phase gut-health eating plan 70 por cent of the time — you can now eat most foods for 30 per cent of the time, including the occasional sweet treat.

'I have always seen goad responses when people follow the microbiome diet'. The majority of patients lose weight even if they’re not trying and it's not roally their goal.'

BODY DIET - AYURVEDIC TYPE

Many complementary health professionals, including yoga instructors, naturopaths and herbalists, follow the ancient Indian Ayurvedic health philosophy, which espouses that each of us comprises three elements knovm as doshas - Vata (air and space), pitta (fire and water) and kapha.

VATA
HOW TO TELL:
Body: Light or slim build with narrow shoulders and hips; don't gain weight easily.

Temperament: You like to be busy.

Other qualities: Dry skin, visible veins and tendons and sensitive to cold.

Common food downfall: Skipping meals and engaging in 'all or nothing behaviour' (e.g. "I had one biscuit, I might as well eat the whole packet").

Food Tips:
- Vata body types have a vulnerable digestive tract and variable energy levels, so they benefit from timely, warm and easily digestible foods.

- Healthy snacks are important to balance vata and maintain energy.

- Vata is dry, light and cold in nature. So balance vata with foods generous in oil/ghre and use warming spices (which can improve digestion as well}.

- Fresh ginger, cumin, fennel seeds, celery seeds, asafoetida (hing), coriander seeds, cinnamon, fresh basil, cardamom, salt, etc. can help to balance vata, improve digestion and/or control gas in the digestive system.

- All sorts of oils, nuts, seeds (except popcorn), dairy and spices (when used wisely) are good for vatas.

- Sweet, sour and salt flavours balance vata. So select sweet and fleshy fruits and vegetables and soupy grains like rice and wheat. Vatas need food high in carbs, and their proteins should come mainly from dairy and nuts.

- Reduce beans, as the vata digestive system finds them hard to digest properly. Tofu, mung beans, mung dal, tur dal and urad dal can be used. Red lentils and soya bean can be eaten in moderation.

- Avoid cold, frozen and chilled foods and drinks, raw vegetables (eat cooked or steamed vegetables) and dry fruits, which can easily imbalance vata and cause digestive issues.

PITTA

HOW TO TELL:

Body: Medium build and well proportioned.

Temperament: Intense, alert, intelligent, a hard worker, easily hyped up.

Other qualities: Often fair skinned and sensitive to heat

Common food downfall: Overeating when angry or upset.

Food Tips:

- Pittas have a strong digestive energy, so it is important to eat regularly.

- As pitta (metabolism, energy) is high during the middle of the day (peak of sun), a wholesome lunch is important.

- Sweet and bitter flavours pacify pitta: so select fruits, vegetables and grains that have these flavours.

- Balance pitta with cooling spices like coriander seeds and leaves, tumieric mint, fennel seeds, cardamom and cinnamon.

- Eat a moderate amount of dairy - milk and ghee ate especially good.

- Soupy grains like rice (except brown rice), wheat, oats, barley, etc and most of the beans benefit pitta. Avoid miso, soy and pulses such as tur dal and urad dal.

- Pitta is hot in nature; so hot spices, coifee, alcghol. red meat and frequently skipping meals can easily imbalance you.

- Avoid pungent and sour vegetables like garlic, green chilli,raw leeks, raw onion, tomato, eta Also avoid femnented and salted foods, which can cause health issues in pittas.

KAPHA

HOW TO TELL:
Body: Stocky, sturdy, strong or heavy frame.

Temperament: Easy-going natura not easily stressed,

Other dualities: Oily skin, lustrous hair and round joints.

Common food downfall: You love food and the pleasures of eating, which makes you vulnerable to overdoing your intake.

Food Tips:
- Kapha has a stable energy and digestive energy. Kapha has the ability to save energy, so eat only when hungry.

- Select vegetables and fruits to balance bitter and pungent flavours which balance kapha; for example, choose light, not so sweet fruits like apple, pear, cranberries, pomegranate and dry fruits.

- Kapha is cold, oily and heavy in nature, so balance with warming spices and low carb foods that are high fibre but low in sugar, salt and fat.

- Favour cereals, couscous, buckwheat, corn, basmati rice and quinoa, which are light and help to balance kapha

- Favour light beans like aduki beans, black beans, chick peas, lentils and white beans.

- Reduce dairy foods (except low fat milk and butter milk), sugar and fat in food, which can imbalance kapha quite easily.

- Avoid fermented foods. Reduce soupy grains (like rice, wheat, cooked oats, etc), kidney beans, soya beans and pulses like urad dal, which are heavy? and increase weight gain in Kapha.

BODY TYPE DIET

Scientific studies confirm that where your curves and weight are distributed can help you predict your health status, now and in the future. Based on the three main body shapes and what they indicate about your health, we've put together some food and exercise recommendations.

APPLE

Your shape: Your weight is centred around your hips and midriff, a little like a beachball, while your bottom may be small and arms slim.

Health profile: It's likely you have some lifestyle imbalances, such as too much stress, the wrong foods, too little activity and, possibly, too much alcohol. This may have led to an excess of some hormones, such as stress hormones cortisol, adrenalin and insulin. Abdominal weight gain usually indicates a build¬ up of dangerous viscoral fat under the skin, even if you are in a healthy weight range. These fat cells are very active - they produce numerous hormones and unhealthy chemicals that increase the production of intemal inflammation and have been linked to conditions like cancer, heart disease, stroke and diabetes type 2 Thankfully, according to the Mayo clinic in the US, visceral fat responds very well to exercise and a healthy diet.

Ideal Diet:

- Eat plenty of fruit and vegetables and whole grains and have minimal processed foods, such as white bread and pastries.

- Cut back on sweet foods and take-away.

- Choose foods with a low glycemic index and chew your food well to give your belly plenty of time to send signals to your brain that you are full.

Ideal Exercise: Jogging, cycling, team sports and weight training. Try high-intensity interval training (HIIT) workouts, whore you do short bursts of activity followed by a brief rest - this is great for fat burning around the belly.

BANANA

Your Shape: You have a slim waist, long legs and don't easily gain weight.

Health profile: Your risk of conditions such as heart disease, diabetes and breast cancer may be lower. However, this health head start you get from your naturally slim body shape may be negated if you're a couch potato who loves fast food. "If so, then your ratio of lean muscle to fat may be unhealthy and you may be canying hidden body fat that could make you fat on the inside even though you are slim on the outside," Boutcher points out. Banana-shaped women may have slightly lower oestrogen levels, which may lead to issues such as irregular periods. Your naturally more slender frame may also mean a higher risk of developing osteoporosis (thin brittle, bones, prone to fracture),

Ideal Diet:

- Ensure you eat plenty of calcium through sources such as tahini, tinned tuna and leafy greens to boost bone health.

- Choose foods that are high in fibre to reduce snacking and keep you feeling full. Fill your plate with vegetables first.

- Eat healthy sources of protein such as oily fish and lean red meat to help sustain your muscle.

Ideal Exercise: Weight-bearing exercise such as walking, aerobics and basketball to protect bone density. If you don't enjoy the gym, try daily walking to stay fit Gentler exercises such as tai Chi and Pilates are perfect for toning and calming.

PEAR

Your shape: Your breast circumference is small to moderate, and you have a well- defined waist, which, just like a mermaid, widens out at the hips, bottom and thighs,

Health profile: The good news? "If you tend to gain weight obviously around your bottom and thigh area, this is usually due to 'subcutaneous fat', which does not raise your risk of heart disease, stroke and diabetes the way belly fat does," Boutcher explains. However, a little more weight in your bottora half may give you a tendency to develop blood circulation issues such as varicose veins or fluid retention in ankles and feet. Unfortunately, according to Boutcher, "Scientific evidence suggests that fat in the upper body, chest and abdomen is mobilised by the body and burned more readily than fat in the bottom, hip and thighs. This means that women with pear shapes may find the weight in their lower body stubborn to shift,"

Ideal Diet:

- Don't skip meals or skimp on protein, and include enough at every meal including lean meat, fish, chicken, eggs and legumes (such as chick peas)

- Go for a bigger breakfast and lunch and consider an evening carbohydrate curfew - e.g. no carbs after 4 or 5pm.

- Make sure snacks between meals are not too large.

Ideal Exercise: Upper body strengthening exercises combined with light cardio work like power walking or jogging to slim down your bottom half, Yoga postures are also great for slimming hips, thighs and calves.

BODY TYPE DIET - METABOLIC PROFILES

If you can't seem to change your silhouette for all the green tea in China, the culprit could be a slow kilojoule burning rate, an imbalance in hormones that affect appetite and fat burning, or problems with your insulin responses.

A healthy metabolism is integral to a healthy weight according to the next formula for optimising metabolism.

1. Sustain Blood Sugars by Eating Regularly: Don't skip meals. Blood sugar, the primary fuel for the brain and an important fuel for working muscles, drops when you are sleeping when you are more active (walking, exercising etc,) and when you skip meals. After going for long periods without food, you experience a rise in stress hormones and your unfortunately then breaks down your muscle (not fat) to supply quick energy.

2. Choose High-Fibre, Unprocessed Foods: Fresh fruit and vegetables and whole grains enhance digestion and improve the delivery of energy and nutrients to the blood by moderating the insulin response. This helps you feel full and lowers production of fat, associated with too much insulin production.

3. Drink Plenty of Water: Being hydrated helps you feel full and enhances your digestion and absorption of nutrients.

4. Eat Protein Wisely: Instead of a big serve at your evening meal, distribute your protein intake throughout the day to help you sustain/ improve your muscle mass ,and reduce the chance that your protein will be stored as fat.

5. Go Easy on Alcohol: Consuming more than one glass of wine with dinner interferes with your ability to metabolise energy, causing you to store more fat.

6. Get a Safe Amount of Sun: Exposing your skin to a little regular sunlight is a good way to absorb vitamin D, which is pivotal for bone health and for reducing muscle soreness and improving muscle recovery after exercise.

7. Employ Caffeine Sometimes: Used sparingly when you need ,the boost, caffeine can, benefit exercise because it is a central nervous system stimulant that provides energy, helps improve blood delivery (and nutrients) to working  muscle and; enhances fat metabolism so your limited carbohydrate stores don't run out as fast.

Simple Ways To Cut More Clories From Your Diet Daily

Dieting 101 states that in order to lose a few kilos you need to cut back on the amount of calories you consume. But the big question when it comes to cutting calories is, how many calories do you cut and how do you go about cutting them? he answer is, by eliminating high-calorie foods and substituting calorie, nutrient-dense options. Not only will this provide your body with the vital nutrients it needs, but it will also help you shed more weight. Small changes such as these can help you cut calories without having a big impact on your daily lifestyle.

FOR BREAKFAST

Use skim milk in place of full cream in your morning cofee. You can also swop the cereal and oats with high protein, lower calorie options such as boiled eggs or a health omelette for added variety. Add some ibre to the high protein meal as this helps you reduce the number of calories you consume throughout the rest of the day as you feel full for longer.

FOR LUNCH

If you’re eating out enjoy your burger with onions, lettuce, and tomato, but skip the cheese, and only eat one side of the bun.

FOR DINNER

Ditch the butter and go with a spread made with garlic fresh rosemary and light margarine instead.When making meatballs mix half the amount of mince with the same amount of cooked brown rice.

SNACKS

For your tasty cheat snacks switch half the butter in a muffin or cake recipe with an equal amount of applesauce or mashed bananas. You cut about 100 calories for every tablespoon you swap.

GO FOR VEGETABLES

Substitute half of your serving of meat with vegetables. This can decrease the content of your while also boost your nutrient int Vegetables are a full of ibre and w which keeps you feeling full for longer. You can cut out 125 calories by reducing your dinner meat serving by 57g and replacing it with half a cup of vegetables.

The key to reaching thatmagical target of cutting 500 calories fromyour daily diet starts with small steps. For instance, instead of having a fizzy drink with your lunch have some ice cold water or swop a carb serving at lunch or dinner with some vegetables. These are al small, simple changes that have a cumulative effect, helping you to eventually cut a massive 500 calories from your diet.


SAVVY SWOPS

Use one tablespoon of mayo and one tablespoon of low-fat cottage cheese instead of two tablespoons of mayo in your tuna salad.

Ditch the salad dressings and sauces. Rather use herbs and spices wherever possible, or stick to fresh organic vegetables for salads as they are packed full of natural lavour and don’t need dressing.

ADDITIONAL TIPS

Combine these diet tips with the following guidelines to help boost the daily calorie burn:

■ Move more – take the steps, walk around the office every hour or park farther from the shopping small entrance and walk.

■ Stop mindless munching – if you’re bored you will often snack.

■ Order the smallest size of whatever it is you are buying or ordering. And don’t be scared to ask for kiddies or half portions at restaurants.


■ Ditch the fruit smoothies. Rather juice green vegetables for your daily health smoothie.
 
■ Skip the side orders and desserts at restaurants.

■ Ditch the butter and margarine. Rather use some cottage cheese as a spread.

SIMPLE RULES TO A MED DIET

HERE’S HOW TO MED-IFY YOUR FITNESS DIET BY INCORPORATING THE KEY CARBS, PROTEIN AND FATS THAT MAKE UP THIS MOUTHWATERING AND NUTRIENT-DENSE FOOD STRATEGY.

CARBS: EAT YOUR VEGGIES

The Mediterranean diet’s carbohydrates are primarily derived from vegetables and fruits — anywhere from seven to 10 servings per day — with some of each consumed at every meal. Round out your carb intake with whole grains, which can account for about five servings per day, or more if your workouts are longer or more cardio focused.

Veggies: To stay light on the scale, go heavy on the vegetables. Fresh veggies will pack their most powerful nutritional punch when lightly sauteed, steamed or grilled. Med diet favorites include tomatoes, eggplant, bell peppers, carrots, asparagus, parsnips, celery, endive, spinach, peas, potatoes, squash and turnips. Onions, garlic and leeks add a flavorful zing to many Mediterranean dishes. Enhance your meals with oven-roasted medleys of vegetables, fragrant vegetable soups and stews, and vegetable-topped pizzas.

Fruits: When it comes to dessert, reach for fresh fruit and push away the sweets, which you should eat only once or twice a week (and in small portions) as a treat. Healthy fruit options include apples, bananas, grapes,  a pricots, oranges, fresh figs, pomegranates and cherries - but really, all fruits are good.

Whole grains: Grains in their whole, minimally processed form will give you the energy you need to fuel your workouts. Prime grain choices in the Med diet include whole wheat, oats, rice, rye, barley and corn. Start your day with a fiber-rich breakfast such  as oatmeal or granola and fruit. For lunch or dinner, cook up some whole-wheat pasta tossed with scallops, mushrooms, spinach and olive oil. Notch up your grain portions if you need extra fuel for tough or long workouts.

PROTEIN: POWER UP

Animal protein: Fish and shellfish get top biling in the Med diet's distinctive lineup of protein choices, and they should be eaten at least three times a week. Eggs are routinely used in place of meat, while meat itself should only be consumed in small amounts, mainly in the form of poultry. Keep red meat  to one serving per week, or even once a month.

Plant protein: Plant sources of protein abound on the Med diet in the form  of beans and legumes (which are also a great source of nutrient-rich carbohydrates). Lentils, chickpeas and butter beans pack the perfect daily protein punch. For a snack, whip up some homemade hummus using chickpeas, garlic and lemon juice. Also consider going vegetarian for the day once or twice a week, building meals around whole grains, beans and vegetables.

Dairy: You can include two daily servings of low-fat dairy in your meal plan.  Stick to protein-rich and intestine-friendly Greek yogurt or lower-fat cheeses such as feta and ricotta.

Nuts and seeds: Round out your plant proteins with a good variety of nuts and seeds, which also will provide additional healthy fats. Aim for a ¼ cup of nuts and seeds daily. Walnuts or pine nuts add a tasty topping to salads, while almonds offer crunch and flavor to fruits for dessert.


FATS: MAKE IT EXTRA VIRGIN

Olive oil: Extra-virgin olive oil is, of course, a staple of the Med diet. Besides being rich in heart-healthy monounsaturated fats, it is chock-full of anti- oxidants. Fat servings come down to energy needs, but aim for at least 2 tablespoons of olive oil daily: Drizzle it on salads and use it for sauteed dishes.

Other fats: Other healthy fats include avocado and whole olives.

THE PH DIET

"Alkaline" may be be Hollywood's latest diet buzzword, but can the acid levels of the food eat really affect your health and weight?

Previously the province of hard-core naturopaths and holistic health experts, dietary pH (aka the acidity levels of foods) has recently sprung into the mainstream nutrition conversation. One reason for its rise: a slew of A-li st celebs (think Victoria Beckham. Gwyneth Paltrovi/, and Kirsten Dunst) who credit their trim physiques and bright complexions to having banished acid-producing foods from their plates. Now "acid residue"—low-pH remnants left over after foods like meat, dairy products, and alcohol have been ingested—has joined the ranks of sugar, gluten, and trans fat as one of the diet world's most reviled bogeymen.

What are the scientific claims, exactly? Google "alkaline diet" and you'll find lots of chatter on the subject-not to mention websites hawking alkaline waters, special supplements, cold- pressed juices, and acid-busting cookbooks-but no single doctor or dietitian is at the center of this nutritional theory. Unlike plans created by individuals, like the Dukan Diet or the Zone, eating alkaline is something of a leaderless movement. Essentially, it's a constellation of beliefs about the destructive impact of acid-producing foods on health and well-being.

An alkaline overview

Here's the idea: pH is measu red on a scale ranging from 0 to 14, with 0 as the acid end. 14 as the alkali ne (or base) end. and 7 being neutral. Our bodies maintain a slightly basic blood pH, always in the 7.35 to 7.45 range. Alkaline diet proponents believe that eating foods that leave behind an acid residue wreaks havoc on the body's chemistry as it fights to maintain the proper blood pH. In that struggle, they claim, toxic acids prompt the creation of fat reserves for storage and leach out through the skin's pores, causing breakouts. Meanwhile,alkaline minerals like calcium and magnesium migrate from the muscles and bones to the blood in order to "buffer" pH levels, leaving us weak. The diet's most devout proponents theorize that everythingfrom cancer to mood disorders to diabetes is attributable to having an overabundance of acid sloshing around in our bodies, slowly poisoning us.

"There's really just one disease, and that's the over-acidification of our bodies," says D r. Robert O. Young. Ph. D., whose boo k The pH Miracle is a bestseller. "Everything else is just a symptom of this problem."

Dr. Nish Joshi. a London-based holistic wellness guru who counts Cate Blanchett and Juliette Binoche among his many famous patients, takes a slightly less hard-line view of acid's dangers, but he does believe that acid-producingfoods tax our systems, overwhelming the liver and kidneys. "Ifyouareconstantly creating an acid residue within the body, you have to reshuffle minerals to neutralize those acids," he explains. "If you're eating more alkaline foods, it allows the body to put its energy toward detoxing. We want to encourage the body to focus on improving health."

To that end, Joshi prescribes a diet that includes high-pH foods Like fruits, leafy greens, nuts, and seeds. along with plenty ofwaterto flush acid from the system. Within two to three weeks, he says, as acid residue clears from his patients' bodies, they experience everything from weight loss to Improved mental clarity to glossy hair and nails.

Diet fact or diet Action?

Before you leap on the alkaline bandwago n and swear off the likes of yogurt, eggs, and fish (all "high-acid" foods; see "alkaline vs. acid" below for a more complete list) in pursuit of wellness and weight loss, consider that these pH-related claims are still widely disputed by top doctors and nutritionists. These experts maintain that the diet's proponents grossly misunderstand the physical mechanism for buffering pH.

"The body is builtto manage pH regulation. That's what the kidneys and lungs do." says Katherine Zeratsky, R.D.N.,adietitianatthe Mayo Clinic. Zeratsky explains that it'snearlyimpossible toalteryour body's pH through diet, thanks to the kidneys' ability to buffer acid and the lungs' effectiveness in expelling carbon dioxide, which is mildly acidic.

"This is one of those diets that sounds scientific, so it's tempting to believe it." says Sharon R. Akabas, Ph.D., director of Columbia University Medical Center's Institute of Human Nutrition. "But for anyone with healthy lungs and kidneys, processing acid-producingfoods does not cause any kind of strain."

Although it's far from proven that acid is a diet-and-disease culprit, what nearly everyone can agree on is that alkaline-focused eating guidelines are basically healthy ones: Drinking plenty of water, limiting alcohol, and trading in fried and processed foods for fruits, vegetables, and nuts is almost guaranteed to help you look and feel healthier. If you do decide to dabble with a veggie-intensive diet plan, the key for women is to get enough protein and iron, says Zeratsky. For women avoiding all animal products, she recommends taking
a B12 supplement and eating plenty of beans, lentils, and soy products for protein. Iron-wise, pair leafy greens with red bell peppers or citrus fruits-they contain vitamin C, which aids iron absorption.

THE LOVE YOUR BODY DIET

We get it: you don't always feel good about your body. From extra Inches around your waist to wobbly thighs, it's normal for body hang-ups to knock your self-esteem a little. But there are plenty of ways to stay on top of the diet game and give your inner confidence a kick-start, We're here to help you unlock the secrets to sustainable weight loss so you feel great all suminer long - and beyond.

Studies reveal that one in five of us prefer covering up on holiday to stripping down into a tiny two-piece, So if summer socialising Is making you nervous, you'll be glad to hear our14-day plan is just the ticket to get you on track in time for your hol. Packed with toxin-flushing, radiance-boosting foods, the d let is based around eating five times a day and will help you lose around 4lbs... just In time for you to hit the beach.

FOOD RULES

1. SIDESTEP WHEAT
Wheat is public enemy number one if you want to beat the bulge. However, grains are an important part of any good eating plan so it's just about loading up on the right ones. Our diet packs in quinoa, brown rice and rye bread, which are packed with fibre to keep you feeling full without any of the heaviness you get from wheat-filled carbs.

2. LOAD UP ON WATER

Water will kick-start any detox plan. It helps fill you up so you eat less and detoxifies your body from the inside, hydrating your cells so they function at their best, Start each day with a cup of warm water a nd lemon to boost the function of your body's biggest cleansing organ - the liver - and drink an additional 1,5-2 litres of chilled water daily to supercharge your metabolism.

3. PLAN AHEAD

Hunger is the worst thing about trying to lose weight, so keep pangs at bay with a fridge full of healthy foods. And write a shopping list of everyth ing you need forthe week ahead before you hit the aisles to make it easier for you to stay on the diet wagon.

4. CUT OUT SALT

Sodium makes you retain water, contributing to a bloated belly, so go easy on the salt shaker when flavouring food. If you buy pre-packaged condiments to add flavour, look out for low-salt options.

5. EAT OFF SMALLER PLATES

The smaller the plate, the less you'll be tempted to eat, so downsize yourcrockery to ensure you don't overeat.

6. SLOW DOWN

Make a conscious effort to chew food properly. Eating slowly is a major part of the weight-loss puzzle, as it gives your body enough time to register fullness. It also takes the strain off your digestive system.

7. REST MORE

You're less likely to make healthy food choices when you're sleep deprived and sleep throws appetite-related hormones like leptlnand ghrelinout of whack.

10 WAYS TO STICK TO YOUR SUMMER DIET

1. Swim your way fit

It's important to stick to a healthy diet to whittle down your weight, but if you want to tone up those wobbly bits, exercise is key. Hot and humid days tu rning you off the gym? Trade in your regular workout for a refreshing morning swim, Alternate slow, medium and fast strokes to yield a greater fat burn than a boring old steady state swim.

2. Get your grill on

Barbecues and happy hours can easily undo many a healthy eating habit, but you can indulge, while minimising damage control, if you're savvy about it Make your own marinades, trim any fatty portions off meat and fill upon healthy grilled veggie kebabs and you'll slip into that bikini quicker than you can say 'cookouf'.

3. Enjoy fresh summer fruit

Nothing screams summertime more than a bowl of fresh, juicy fruit. So ditch the crisps and snack on cherries, strawberries and blueberries instead. With fab health benefits, summer fruit is high in antioxidants and low in sugar, so your waist will definitely thank you for it. Plus, according to a study by Harvard School of Public Health, eating berries three times a week can help heart health - bonus!

4. Set targets

Whether holiday o'clock is looming or you're a bridesmaid at your best friend's wedding, there's nothing like plain old pressure to keep you focused. Try giving yourself small, achieva ble goals, that you can cross off weekly, to help you stay on track.

5. Go slow

It's tempting to jump on the fad-diet bandwagon to lose those last few pounds, but there are more sustainable quick fixes. Try shaving 50 calories from each nneal by downsizing portions or swapping treats for a bowl of crudites and you'll be laughing.

6. Eat in season

Longer days often lead to late-night snacking. so instead of grabbing chocolate and crisps, make sure your fridge is stocked up with healthy seasonal fruit, Greek yoghurt and homemade ice follies.

7. Go shopping go cocktail crazy

Invest in a swanky new bikini to get you hotfooting it to the treadmill in time to hone your beach body. Then dig out your new purchase every time you feel the urge to skip the gym or gorge on a tub of ice cream!

8. Don't wouldn't cocktail crazy

Summer wouldn't be summer without an alcoholic beverage or two. but if you're watching your weight, you might want to sip carefully, as those alMoo-tempting cocktails are packed with calories. Ditch creamy cocktails for spirits with low-calorie mixers.

9. Dine out-don't pig out

We all relaxed,don'tfresco dining on warm evenings, but if you're eating out more than once a week, order wisely. Choose light meals I ike fresh g rNled fish with veg or sa lad, over a bowl of pasta, to help beat the bloat.

10. Get little help

Teaming up with a buddy is a lot more fun than going it alone and practically guarantees better results, according to a study by Stanford University. So recruit a friend with a sunny outlook to help keep you focused on your goals.

THE SEAFOOD DIET

Shrimp, crab and mollusks are great choices that support lean muscle mass while helping to reduce body fat.

You know your old uncle’s joke: “I’m on a seafood diet … I see food, and I eat it.” And his physique bears out this philosophy. But seafood may be an ideal protein choice for women trying to maintain muscle tone while cutting calories to lose body fat.

Many forms of shellfish provide a large amount of protein in an 8-ounce serving, and they often do so with far fewer calories than land-animal protein sources. Eight ounces of chopped, skinless, roasted chicken breast contains about 370 calories and 70 grams of protein (8 grams of fat); the same amount of 90 percent lean ground beef contains 490 calories and 59 grams of protein (27 grams of fat). One of the advantages of these seafood choices is that they provide the right amount of protein (at least 40 grams) that you need for a meal while dieting and keeping calories low.

Without getting into a lot of biological complexity, the forms of shellfish we’re referring to can be divided into two categories: crustaceans and mollusks. Crustaceans include shrimp, crab and lobster, while scallops, oysters and mussels fall into the mollusk group. When it comes to dieting, fish get lots of love for their high-protein and low-fat content (including tuna, tilapia and many others). But shellfish should have a place at the table, too. They provide unique nutrient profiles, and they’re virtually devoid of carbs (scallops and mussels aside) and dietary fats (oysters and mussels aside). That, by the way, makes them very high in protein content, per calorie.

When you’re going low-carb, you can even af  ord to add a pat of butter to make these delicious treat meals even more savory. A pat of butter contains 36 calories and 4 grams of fat. So whether you’re trying to reduce body fat, increase lean muscle or both, you should consider incorporating more seafood into your program.

DETOX DIETS MYTHS VS REALITY

Turn that message 180 degrees and think again: Your body is an amazing filtration machine, and here are some purification strategies to maximize your results! 

The marketing angle of “your body is broken, and we know how to fix it” is, frankly, degrading. It is the tried-and-true  strategy of “diet world” advertising, tearing down your spirit  as well as your body. Advertisers position the product as “the great savior” for your ailing, dysfunctional body. This  messaging is the antithesis of what appeals to the “sports  and fitness world,” where we emphasize that your body is  awesome, and we can help build it up stronger and faster.  So it’s not surprising that one of the biggest diet marketing  messages of the last decade has been that you are polluted,  and we can clean you up. That message is virtually a myth  with little supporting evidence. But the concept of a more  pure diet to de-stress your body and maximize performance  is certainly supported by scientific evidence in the real  world.

FACTS OVER HYPE

An online keyword search for “detoxification” in the scientific literature database results in articles solely  focused on drug, alcohol and heavy metal contamination, or the body’s natural metabolism of toxins and carcinogens. Searching again for the keywords “detoxification diet”  results in articles about how certain foods (that we will  discuss further) can support the body’s natural  detoxification pathways, the effect of a gluten-free diet on celiac patients, research on how probiotics survive the  body’s natural antibacterial defense systems, and research on mice, bees and caterpillars, among other animals and  test tubes. There is not one study on any of the detox diets marketed to the public.

The fact that so many people claim that detox diets  “work” is not all fantasy. The funny thing about any diet plan  is that it restricts what the dieter eats and drinks. Detox  diets eliminate almost everything that we know to be unhealthy, increase inflammation, and make us feel bad: alcohol, foods high in sugar, refined carbohydrates,  saturated fats and trans fats, not to mention high intakes of  caffeine, tobacco and other recreational drugs. For some  short period of time, the dieter dramatically lowers calories,  increases hydration, and takes tremendous control over  their eating. The less health-promoting their diet and  lifestyle was before the detox diet, the better they will feel  from the cleanse. There isn’t one bit of evidence to tell us  that the ingredients of the cleansing ritual did anything, but  there is plenty of data to help us understand that good  hydration, lots of plant foods, and eliminating processed,  packaged and fast foods high in calories and low in nutrients will make you look and feel better.

Why not cleanse even if it just tricks us into doing the  right thing for a few weeks? Research on successful weight  loss is quite clear: It takes learning how to eat well and  exercise daily to healthfully lose weight and maintain the  weight loss. Detox diets don’t teach anything about how to  eat well, and exercising during the cleansing ritual is  discouraged. While there is data that people who have a  good initial weight loss may have more motivation to stick  with a program long term, quick weight loss without any  information about changing food and exercise habits  typically results in quick regain of the weight lost at least,  and possibly greater fat gains.

PURIFICATION OPTIMIZATION

Rather than an annual cleanse for one week, create a yearlong purification ritual for lifetime health and fitness. A fluid-filled, plant-based diet is the natural sustenance for your body’s amazing filtration systems and purification  pathways.

The inside of your body meets the outside environment at  the lining of your digestive tract. It is a high priority of the  body to keep the intestinal membrane healthy to protect your body from environmental contaminants. The cells  naturally turn over (die and are replaced) every 21 days. The  scientific term is actually “exfoliation.” You can give your  own intestines a “facial” of sorts by eating a high fiber diet.  The fiber is not digested, and creates bulk as it works its way through the tract. As it pushes through it gently cleans  up the lining, keeping it fresh and healthy. If you follow a purification diet that emphasizes lots of fruits and  vegetables, grains and beans, nuts and seeds, you are by default increasing your fiber intake and cleaning up your intestines. At the same time the extra bulk helps things  move through more quickly and efficiently, which usually helps to decrease intestinal discomfort and bloating, and  lowers the risk of toxin absorption.

Beneficial bacteria and yeasts in our gut are partnered with many of the fibers from plant foods to protect us from environmental assaults and toxins. Beneficial cultures  enhance immune function and promote optimal nutrition. Probiotic is the well-known term for the healthy cellular  cultures that we consume in fermented foods like yogurt,  kefir, sauerkraut, miso and tempeh.  Eating these foods on a  daily basis can help stimulate the immune system, promote  healthy digestion and nutrition, and may reduce gas and  bloating. Probiotics have their purifying effect by crowding  out the unhealthy gut flora like yeasts, viruses and bacteria  that trigger illnesses and disease. They can transfer some of their genetic disease-fighting capacity to our own intestinal cells. And they can alter the pH balance of our gut to  reduce virulent organisms, and even enhance our own  essential mineral absorption.

Prebiotics, a newer concept, are the fibers that feed the probiotic cultures so that they can prosper. Prebiotics may also inhibit the ability of unhealthy colonies to attach to the  lining of the gut wall. The specific fiber lignin is a powerful  prebiotic, found predominantly in flaxseed and other edible  seeds (such as strawberries and kiwi), and in lesser amounts in root vegetables and fruits. Subjects suffering  from irritable bowel syndrome treated with a lignin-like  supplement reported significant improvements in their  symptoms, including flatulence, bloating and stool  consistency.

Psyllium seed and chia seed, a commonly recommended  addition to popular detox diets, contains lignins as well as  mucilaginous fibers that work as natural laxatives. These  same fiber properties are found in beans. When using a  psyllium supplement, it is very important to drink plenty of  fluids to avoid stool compaction. Thus, you have the  powerful effect of a liquid fast combined with psyllium  seed supplements. You will certainly feel lighter after a few  days of this regimen. But if you include a variety of high  fiber foods in your diet every day, you’ll always be light on your feet.

YAY OR NAY TO JUICING?

The most important nutrient is water. When you follow a liquid diet of water and juice, you are keeping yourself well hydrated, something you probably don’t normally do quite  as well. Right away you’ll feel the beneficial effects. While  you can’t flush fat out of your body, staying well hydrated  cleanses the natural filtration system in your body: your  kidneys. It also boosts the function of your liver, the real  detox organ in your body.

Fruit and vegetable juices are concentrated sources of  nutrients and plant products. These natural biochemicals  may prevent cancer development  (carcinogenesis) by  interfering with detrimental actions of  mutagens,  carcinogens and tumor promoters, some of which can come  in from our contaminated environment. In fact, some  of these products may actually detoxify cancer-causing  compounds and tumor promoters. For example, glucaric  acid, found in high amounts in apples, broccoli, Brussels  sprouts, cabbage and bean sprouts, may help to control and  even prevent cancers by inhibiting beta-glucuronidase, an enzyme that can promote cancer.

Juicing with vegetables can be a great way to enjoy a lot of vegetable nutrition in a small amount of time, but the  drawback is that you consume less fiber. Whole foods give  you greater purification power. Juicing with fruits is also a  compact way of getting those nutrients, but it increases  sugar intake dramatically. While you might take a whole day to eat five servings of fruit, you can easily consume five  servings of fruit juice in one sitting. Despite the natural  source of sugar, it is still a stressful jolt to your system. It is  ideal to eat whole foods. Juice occasionally if you enjoy it, with an emphasis on vegetables rather than fruits.

PURIFICATION RITUAL REALITY

Numerous enzymes produced naturally by the body work non-stop to purify our cells. A plant-based diet rich in deeply colored vegetables and fruits supports this activity.  Staying well hydrated keeps all your cells at functional capacity, and helps flush toxins from cells and organs  quickly. Diets that provide adequate proteins and  carbohydrates to build the enzymes and fuel metabolism,  and at the same time are low in added sugars, refined  carbohydrates, and saturated fats to limit inflammation, are  the best purification optimization rituals.

THE TIGHT TUSH DIET

ESSENTIAL DIET FOODS: “I follow a diet rich in lean protein (chicken, fish,  lean red meat), veggies and complex  carbs (sweet potatoes, oatmeal, brown  rice). I do love my sweets, but I try  to avoid them as much as possible  because refined sugar does not do the  tush any good.”

ON CHEAT MEALS: “During contest  prep I go ‘cold turkey,’ which means no  cheat meal through the whole prep. On my off-season I will have a cheat meal  once or twice a week. My favorite cheat  meal is definitely anything that has to  do with chocolate, but I don’t always  have that for my cheat as I feel that I  can never get enough of it [laughing]. I try to work my cheat meals around  social and family events I might have to attend.”

ON COOKING IN BULK: “I will cook for  one or two days at a time. I have been  working a lot from home, so it makes  it easier to cook my meals fresh. Plus,  my fiancé was eating all my grilled  chicken when I cooked it in bulk, so  now I cook just enough for one or two  days and hide it in the fridge.

FAVORITE RECIPE: “My favorite healthy snack is plain Greek yogurt, one scoop  of Muscle Infusion Chocolate and a  handful of almonds. It is super easy to  make and it always helps me when the  sweet cravings kick in.”

ON CRAVINGS: “I think the main thing  is to find out if the crave is coming from  boredom... the best way to figure it out  is to drink water when the craving kicks  in. If you are still craving 10 minutes after you had the water, then try to make a healthy option of whatever it  is you are craving. The recipe I gave  above always helps when I am craving  something sweet.