Enjoy delicious dishes such as curry and pizza along with wine.
For many years, weight loss has relied on pure will to cut out food groups, eat small portions, and overcome the potential of hunger. But experts now say that the approach makes it difficult to actually keep weight down.
Meanwhile, foods containing avocados, nuts, seeds, full-fat dairy products and dark chocolate are all prohibited or considered “fatting” and labeled as off-limits for those seeking to reduce their waists.
However, according to a healthy eating plan supported by the NHS, these types of ingredients will enrich us for longer and stop us reaching for our super leg snacks. Second nature, which uses behavioral science to “rewire” the brain in terms of what they learned about weight loss, aims for users to fall in love with food.
“We’ve had a lot of fun,” said Robbie Pudick, a second nature dietitian.
“It’s refined carbohydrates and low sugar, and I feel like I’m more fulfilled by eating three meals a day prepared from whole food,” he says. “Eating regularly also helps to stabilize blood sugar and reduces the desire to eat too much.
“Eating foods that offend and taste like cheese and oils can help you lose weight without missing anything (yes, really!).
Snacks can also play a role. “If there’s a five-hour gap between meals, there’s a healthy, protein-rich snack,” he suggests. “Pick fats from protein, whole foods and vegetables, such as protein fish, yogurt, cheese, apple slices. If you don’t eat enough during the day, high-calorie foods will become more appealing.”
In this exclusive food plan, Second Nature Registered Dietitians and Nutritionists have created recipes designed to keep you fully fulfilled for longer, so you can lose weight without feeling hungry. They are made entirely of whole food, naturally low in refined carbohydrates and sugar, making it easy to save money and time using similar ingredients – win/win!
first day
breakfast:
Blueberry Oat Pancakes (4 servings 4)
Blend bananas, 3 eggs, 100g oats and 1/2 teaspoon of salt. Heat the pan with 1 tablespoon butter and cook the pancakes in batches. Top with 100g of blueberries.
lunch:
Delicious slices (8 slices, 1 per serving)
Heat the oven to 180°C/Gas 4. 4 eggs, 4 tablespoons flour, 225g grated cheddar, 1x300g of cottage cheese in a bathtub, 2 slices of chopped zucchini, sliced spring onions, 2 tablespoons of olive oil, salt, pepper.
Pour into a baking pan and bake for 35-40 minutes. Serve with salad or roasted vegetables.
dinner:
Slow Cooker Beef Bourguignon (serve 4)
Preheat the oven to 180°C/gas. 4. Brown 800g diced beef on a slow cooker dish with 1 tablespoon of olive oil. Add 1 diced celery stick, 3 carrots and 200g sliced onion and cook for 5 minutes. Add 2 garlic cloves, 5 thyme leaves, and 2 tablespoons tomato puree and cook for 2 minutes.
Pour 300ml of red wine or stock, seasonally cook low for 7 hours. Cook in the hob for 1 hour without a slow cooker, add 200g sliced mushrooms, more stock or wine if necessary, and simmer for an additional hour (or 30 minutes at an overpriced price). To make it thick, mix 1 tablespoon of cornfool with water.
Day 2
breakfast:
Yogurt Bowl (Serve 1)
Mix 150g of plain Greek yogurt (or dairy-free alternative) with one handful of berries, one tablespoon of ground flaxseed, and one tablespoon of chopped nuts.
lunch:
Smoke Mexican beans on toast (4 servings 4)
Cook 1 tablespoon of olive oil, 1 tablespoon of diced onion, 2 slices of red chili peppers, and 2 slices of chopped garlic cloves until brown. Add 1x400g tin chopped tomatoes, 2x400g drain cans of kidneys, 2tsp smoked paprika, and 1/2tsp cayenne pepper.
Cook season for 10 minutes, mix in two handfuls of spinach and wilt. Serve it on toast of the whole world.
dinner:
Goat cheese, peas, basil frittata (4 servings 4)
Fry 1 tablespoon of onion and 1 garlic clove in 1 tablespoon of olive oil. Add 1 teaspoon of balsamic vinegar, cook until caramelized, and set aside. Whisk 8 eggs, 50ml milk, 1 basil, salt and pepper. In the bread, cook 1 diced pants and 250g of thawed peas in 1 tablespoon of butter for 2-3 minutes.
Return the onion mix to the bread, pour in the eggs, stir and cook low for 5-8 minutes. Bake 100g of goat cheese on top for 5 minutes. Served with cool, slices, salad and basil.
Day 3
breakfast
Toasted muesli (made for 10 people)
Preheat the oven to 160°C/gas. 3. Mix the oats, 45g of coconut, 45g of pumpkin seeds, 150g of chopped nuts and 1 slice of cinnamon. 1 Whip egg white (optional) and mix with 85g of melted butter and stir into the dried ingredients.
Spread on a lined tray and bake for 30-35 minutes, stirring for 15 minutes. Take the ajar at the door and place it in the oven to cool. Store for a week. Serve 40g of muesli with 100g of yogurt and 100ml of milk overnight, with 100ml of milk with berries.
lunch:
Bean and tomato soup (make 4 servings)
2 slices of chopped carrots and 1 diced onion, 1 tablespoon of olive oil until tender. Add 2 garlic cloves and cook for 2-4 minutes. Add chopped 2x400g cans of tomatoes and simmer for 25 minutes.
2x400g drained cannellini beans, 500ml vegetable stock, seasonal, simmered, simmered for 10 minutes. Blend with 300ml single cream. Top with basil.
dinner:
Lamb Logan Josh Curry (4 serves 4)
A diced lamb from the season 700g. Heat 1 tablespoon of olive oil, brown lamb and set aside. Fry one diced onion, add 120g of Rogan Josh Paste, 100g of Coconut Cream/Milk and cook for 2 minutes. Return the lamb, add water if necessary and simmer for 1 hour. Stir in 100g of spinach and top with 1 tablespoon of yogurt per portion.
Day 4
breakfast:
Yogurt Bowl (same as on the second day)
lunch:
The remaining delicious slices from the first day. Reheat for 2 minutes and serve with salad or roasted vegetables.
dinner:
Creamy Salmon (serve 4)
Fry season 4 salmon fillet, 1 tablespoon of olive oil for 5-8 minutes. Please put it aside. Cook two garlic cloves, 250g of asparagus and 250g of frozen peas for 3 minutes. Stock 300ml, season, simmer for 8-10 minutes. Add 300ml single cream, parsley and dill and stir. Return the salmon and serve.
Day 5
breakfast:
Toast muesli (same as 3rd day)
lunch:
Left beans and tomato soup from the third day. Serve with roasted chickpeas or whole wheat sourdough.
dinner:
Chicken Fajita Bake (4 Serves 4)
Preheat the oven to 200°C/gas. 6. Heat 1 tablespoon of olive oil and cook 600g diced chicken for 5 minutes. Fry one diced onion and two diced red chili peppers for 6-8 minutes. Return the chicken and reduce the 1 tsp chilli powder, 2 tsp smoked paprika, 1 tsp cayenne, salt, salt and pepper. Move to a baking dish, top with 80g of grated cheddar and bake for 10 minutes. Serve with sour cream, coriander and lime with lettuce leaves.
Day 6
breakfast:
The remaining blueberry oat pancakes from the first day.
lunch:
Bang shrimp (4 servings 4)
Mix the minced garlic cloves, 2 tablespoons of paprika, 1 slice of chopped chile, salt and pepper. Coat 800g of peeled shrimp. Heat 2 tablespoons of oil and saute the shrimp for 4-7 minutes. Lower the heat and cook for 2 teaspoons of chili flakes, 2 tablespoons of chili sauce, 2 lime juice, and 1 minute.
Serve with lime wedges, 6 tablespoons of Mayo and two carrots of Julien and a cucumber salad.
dinner:
Lam Pitta Pizza (4 servings 4)
Preheat the oven to 180°C/gas. 4. Bake pitta bread for 2-3 minutes. Fry 1 tablespoon of onion in 1 tablespoon of olive oil and add 500g of minced lamb, 1 piece of garlic clove, 1 tablespoon of cumin, salt and pepper. Cook until browned. Add diced green pepper and 200g sliced mushrooms and cook until tender.
Exhale excess liquid. Spread 2 tablespoons of tomato puree over pitta, top lamb mix and 100g of cheddar/mozzarella cheese. Bake for 5-8 minutes. Top with 1 tablespoon of yogurt and cilantro.
Day 7
breakfast:
Scrambled eggs (serve 1)
Place the fried garlic cloves, 100g sliced mushrooms and 100g sliced tomatoes in 1 tablespoon of olive oil. Two pieces of spinach. Scramble 3 eggs with 1 tablespoon butter and season with chives/basil. Serve with vegetables, ½ avocado and one whole slice of sourdough.
lunch:
The chicken fajita bakes remained from the fifth day.
dinner:
“Throw everything together” vegetables (4 servings 4)
Preheat the oven to 200°C/gas. 6. Bake for 50 minutes, stirring halfway through. Serve with yogurt, parsley or salad.
For more information, please visit SecondNature.io
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