CLEAN EATING MAINTENANCE MANUAL. By Rachel Holmes RE-INTRODUCING FOODS BACK INTO YOUR DIET

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1 CLEAN EATING MAINTENANCE MANUAL By Rachel Holmes RE-INTRODUCING FOODS BACK INTO YOUR DIET

2 contents Re-introducing Foods back into your diet Re-introducing Foods back into 03 your diet What are flat loss foods? 04 KSFL Maintenance Goolden Rules 05 Clean Eating Maintenance Foods 07 Clean Eating Shopping List Milk 08 Fruit 09 Butter 09 Bread 11 Oats 12 Coffee 14 Rice 15 Breakfast Maintenance Ideas Clean Porridge 16 Gluten Free Muesli 16 Almond Butter Snack 17 KSFL Clean Desserts CleanChocolate 18 Friendly Chocolate Mousse 19 Banana Bread 19 Scales are for Fish 16 Notes 16 Re-introducing foods back into your diet after the detox is a simple process. It is important to note that your whole system has now been detoxified, and so introducing foods one at a time is the best option. This is because it is advantageous for you to see if your body has a reaction to certain foods. By adding foods one at a time you are able to monitor how you feel, and if the food makes you feel bloated, gives you wind, diarrhea, etc or any other side effect. Healthy Fat Loss foods It is also important to note that eating healthy in the way most people deem to be healthy does not always mean fat loss. The general consensus in the UK is that healthy eating will bring about fat loss and changes in body composition and weight management, but this is probably the single biggest misconception in regard to fat loss. Which Healthy Foods do you mean? Foods such as whole grains, olives, nuts, seeds and high sugar fruits are all deemed healthy foods. These types of foods are definitely healthy but best consumed in smaller amounts. Introducing these foods into your maintenance plan is perfectly fine just ensure your control the portion size. You probably thought you ate a healthy, well balanced diet before embarking on the KSFL but found yourself gaining weight over time. Having a diet rich in the above could have contributed to this. 2 Kick Start Fat Loss Clean Eating Maintenance Manual 3

3 Re-introducing Foods back into your diet What are fat loss foods? Fat loss foods contain high volumes of water, high amounts of fibre and high protein content. Water, fibre and protein are extremely filling. For example, imagine you are starving hungry so you eat a bowl of Special K. You are still hungry so you fill your bowl with yet more Special K, you may even still be hungry after 2 bowls of cereal. Now imagine eating a bowl of broccoli and spinach or a plate of lean chicken breast and vegetables. If you can finish this you certainly won t be hungry afterwards. And look at the calories, depending on how large your cereal bowl, but think how many calories 2 servings of Special K and semi skimmed milk would be, against a huge plate of chicken and broccoli??? You can do the maths, I am sure. So you can see by eating more fat loss foods means you become full without eating many calories and elevating your blood sugar levels. So for optimum weight management and maintenance keep eating your meat, fish and tons of green veggies at every meal, go easy on nuts, seeds, high sugar fruits. Have a cheat day once every 5 or 7 days where you may incorporate them but watch out for over indulging on healthy foods if you don t want the weight to creep back on. KSFL Maintenance Golden Rules 1 Rotate your foods and eat a wide variety of meats, fish and poultry. 2 Eat predominantly from the main detox shopping list but add in clean substitutes wherever possible. 3 If you drink Alcohol, Spanish wines contain resveretrol, Champagnes and Sparkling wines are a good choice. BUT be aware all alcohol halts fat burning and fat metabolism in the body. 4 Take your pictures and do your measurements weekly in your KSFL class. Note any additional foods you have added in. 5 KSFL is going gluten, wheat and dairy free so try and keep these eliminated from your diet as much as possible. 6 Keep pulses post workout. 7 Small amount of nuts and seeds post workout is best never salted. 8 3 litres of water per day. 9 Cook from scratch wherever you can. 10 Enjoy your KSFL. 11 Source produce locally wherever possible. Use your local Butcher, Grocer, Fish monger. 4 Kick Start Fat Loss Clean Eating Maintenance Manual 5

4 KSFL Clean Eating Maintenance Foods The following foods are to be added in sparingly. Also monitor how you feel and keep track of your weekly results. Write down any of the following additions you have added in then we can monitor your results every week in class. Keep to the basics of the detox shopping list and keep your food choices as unprocessed and unrefined as possible. Go easy on fruit as it does contain high levels of sugar and will cause blood sugars to rise. The Basics Eat a lunch style breakfast - Ditch cereals for good. There really is nothing good about any breakfast cereal. Ideally we would like you to eliminate dairy from your diet. 3 Meals and no snacking. Bottled /Filtered water. Make vegetables your staple in every meal. Use my KSFL Clean eating substitute ideas for healthy, fatburning food for all of the family. Rotate your foods, make sure you are eating a wide variety of meat and fish. Cut out on processed food and low fat meals and varieties. They are loaded with hidden sugars that play havoc with blood sugar levels. Always start your day with protein. Shopping list - Everything from the original detox shopping list Meats - All meats are fine as long as you choose the leanest cuts and vary your weekly meats. Rotate your meats on a daily basis. Pulses, Beans and Lentils - Fine to add back in but post workout is preferable be aware of the quantity you add back in. 6 Kick Start Fat Loss Clean Eating Maintenance Manual 7

5 Clean Eating Shopping List Milk Ideally we would like you to eliminate dairy from your diet. Humans have not evolved to digest milk from other animals and some people are highly intolerant of it. We can get the calcium from other sources and do not really need it in the diet. Try these other sources, almond milk, etc. or reduce your intake to 2-3 portions per week. Almond Milk Rice Milk Coconut Milk Get organic wherever possible and ensure veg is fresh, washed and peeled before you eat it. Steam, grill, poach and lightly fry fish and meat Fruit Berries are the best fruit as they are lower in sugar. Dried fruit has a much higher sugar content. Go easy on fruit as it does have a huge impact on your blood sugar levels and definitely not 5 a day. Many people eat 5 pieces of fruit a day and wonder why they are slowly gaining weight. Butter Have you tried Almond Butter it is simply delicious and it is the perfect substitute in recipes for butter, cooking and baking. I ve included some snack ideas below. You can get Almond Butter from all Health food shops but be careful, it is so delicious you may eat much more of it then you need. Almond butter is similar to peanut butter only unlike peanuts, which aren t a true nut (rather a legume), almond butter is made purely from ground almonds. It s a brilliant alternative for those who are allergic to peanut butter. Peanut butter also tends to cause gut problems as well as containing added sweeteners, oils and salt. 8 Kick Start Fat Loss Clean Eating Maintenance Manual 9

6 Missing your bread Bread Many people miss bread but gluten plays havoc with the digestive system and the effect wheat has on insulin levels, not to mention all of the preservative and chemicals shop bought bread contains. It is is best to cut it out completely and only eat on cheat meals but you can make your own KSFL Clean Bread. Again I don t recommend eating it daily but when you feel the urge for some home cooked bread here is a fab Clean KSFL Bread recipe. Even if you are not a baker you can make this one. No kneading required! This recipe is simple and most importantly delicious. 1 1/3rd cup (170g) cup flax meal (Get this from Health Food shop) 2/3rd cup almond flour (85g) (Crushed almonds in the baking section of all supermarkets) 3 tsps baking powder 4 eggs 3 tbsp olive oil Salt and pepper to taste A tiny bit of water to achieve the required consistency Gently mix the eggs and olive oil together. In a separate bowl mix the dry ingredients. Add the eggs and olive oil to the dry ingredients, mix together and add a dash of water to give it a slightly runny consistency. Bake for 30 minutes at 175c or 350F Enjoy your slice of bread! 10 Kick Start Fat Loss Clean Eating Maintenance Manual 11

7 Oats Missing Your Oats Its the question we get asked every single KSFL as Oats seem to be healthy, nutritious and low in fat and high in fibre. But are oats suitable if you are on a detox and what about in the maintenance phase of KSFL should you go back to eating your porridge for breakfast. The common oat is a cereal grain. In the UK the 2 most common oats are Rolled Oats and Instant Oats. Rolled oats are steamed groats (The whole grain form of an oat is called a groat) that have literally been rolled out and flattened, with the bran discarded. When most people think of oats, they re thinking of rolled oats. Instant oats are rolled, steamed, and precooked oats. They re essentially the same as rolled oats, only often accompanied by sugary flavorings and immediately edible by adding boiling water or hot milk then heated on the stove or microwaved for an instant meal. As Oats are essentially a Grain for KSFL detox eliminate them completely. Through research and science we understand the best way to start your day is with a protein rich breakfast. This stabilises blood sugar and keeps you fully for much longer. But if you are really missing your oats then once a week as treat on maintenance would be fine. Research the best quality oats you can purchase and mix up with water or an alternative to cows milk such as Almond, Coconut, Hazelnut or why not try our KSFL Oat Free Porridge if you want to stay grain and wheat free. 12 Kick Start Fat Loss Clean Eating Maintenance Manual 13

8 Coffee Rice Missing Your Coffee Coffee is a massively over processed product and if you have kicked the coffee habit then it would be preferably to stay of it if you can. If you detox again you will only have to go back through the horrendous cold turkey BUT the occasional cup is fine and ORGANIC is best. Try the Clipper Organic Coffee Here are a few rules to go with your cuppa 1 Never drink it as a crutch to wake up mid morning is best 2 Never after training but ok before training. Coffee raises your stress hormone which is great when you are getting ready for a workout but not when you need to be recovering. 3 Keep it simple and avoid the fancy coffees. They are full of sugar, milk (high in lactose which is sugar) and chemicals. 4 Avoid instant. The processing of it makes it far from coffee. It doesn t even smell like coffee as volatile oils are added at the end to make it smell nice. 5 Keep it to 1 a day or every other day. Too much coffee will keep you in a constant stressed state making it difficult for your body to unwind and repair at night. Missing your Rice This cauliflower rice is incredibly simple and an excellent way of increasing your vegetable intake and lowering carbohydrates. If you re not a fan of cauliflower still give this one a try, it s worth it! Have this as a side dish, with your favourite stews or homemade chilli. Cauliflower Butter Salt Pepper Method: Steam cauliflower 5-10 minutes Add a bit of butter, salt and pepper Place in a bowl and mash with fork until cauliflower is completely separated and looks like rice. 14 Kick Start Fat Loss Clean Eating Maintenance Manual 15

9 Breakfast Maintenance Ideas Quick Breakfasts I know you love your eggs but for a weekend change when you are maintenance you may like to try something a little different. KSFL Clean Porridge Sometimes you just feel like a warm breakfast and this KSFL Porridge is a perfect maintenance breakfast for a change. It s very simple to make and delicious. Half cup of pure applesauce Half cup almond flour (ground almonds) Cinnamon to taste 1 tablespoon almond butter Optional: Mix in your favourite berries Warm all the ingredients in a saucepan. The measurements provided are simply a guideline, you ll learn to make it according to the taste and texture you like. Almond Butter Snack This is definitely up there with one of the best snacks of all time. It can t get any simpler. If you want fast food here it is: Slice an apple and add a little almond butter on the end. You will be shocked at how amazing this tastes. This snack is highly nutritious and will provide you with bounds of energy. KSFL Gluten Free Muesli Apple Pear Banana Cinnamon Crushed walnuts Crushed hazelnuts Slivered almonds Coconut chips Cinnamon Almond Milk, Hazelnut milk or Kara Coconut milk 16 Kick Start Fat Loss Clean Eating Maintenance Manual 17

10 KSFL Clean Desserts If you are really missing a nice dessert as a treat then try making Clean KSFL Chocolate - it is so easy and so much healthier than buying manufactured chocolate bars. This is a fantastic treat and the cocoa powder is full of antioxidents! KSFL Clean Chocolate 3 tablespoons organic coconut oil 3 tablespoons almond butter 4 tablespoons pure organic cocoa powder 1 tsp vanilla extract 1-2 tablespoons organic or raw honey (this depends on your taste and how sweet you would like it) Extra: Almonds, Walnuts, Brazil nuts whatever you enjoy Method: Mix all the ingredients together using a double boiler (a double boiler means heating a saucepan up with boiling water then putting a glass bowl in the top and mixing all of the ingredients in the bowl Place in a tin or in separate moulds and freeze for 20 minutes. Simple and delicious! KSFL Friendly Chocolate Mousse 4 Frozen bananas (place in freezer with skins overnight) 1-2 tsps organic cocoa powder 1/3rd tin of coconut milk Serves: 2 Place all the ingredients in a large bowl, using a hand held blender, blend until you achieve a smooth texture. Pop in the fridge to set. KSFL Banana Bread Eating KSFL style and giving up wheat, gluten and diary doesn t have to be boring. You can bake some truly scrumptious desserts that will satisfy your cravings and healthy for the whole family. This Banana Bread recipe is really simple and easy to bake. 2 cups almond flour 1 tsp baking soda Pinch of salt 3/4 cup crushed walnuts 2 medium eggs 2 ripe bananas 1/2 cup melted butter Cinnamon and vanilla optional Method: In one bowl mix all the dry ingredients. In a separate bowl mix the wet ingredients (banana, butter, eggs). Slowly add the wet ingredients to the dry. Be careful not to over mix. Add to a lightly greased dish and bake for 30 minutes at 350F 18 Kick Start Fat Loss Clean Eating Maintenance Manual 19

11 Scales are for Fish Although it s very tempting to weigh yourself daily, please try not to. The reasons are multiple, some people will lose more weight at the beginning of this program and others will lose more weight towards the end. The KSFL programme regulates your hormones; therefore, your weight could swing up or down as much as 3 or 4 pounds every day. Your measurements are more important than what you see on the scales, which is why I focus on your inch loss and how you look from week to week with your photos. In addition, it can be heartbreaking for some people who jump on the scales after 7 or 14 days and see they haven t lost as much weight as other people. We all lose weight at different speeds. Your measurements and photos are 90% more important than what the scales say. We only use the scales as a guide, once a week, on our results day. It is tempting to continually jump on the scales several times a day but it s really not helpful and is only part of your KSFL results. Remember, scales are for fish! Measurement Week 1 Week 2 Week 3 Week 4 Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm TOTAL INCHES Measurement Week 5 Week 6 Week 7 Week 8 Weight Chest Waist Hips Right Thigh Left Thigh Right Arm Left Arm TOTAL INCHES 20 Kick Start Fat Loss Clean Eating Maintenance Manual 21

12 Notes 22 Kick Start Fat Loss Clean Eating Maintenance Manual 23

13 I hope you have found the Kick Start Fat Loss Maintenance Manual useful and informative. For more information on KSFL please visit: Follow me on Find us on Facebook: