Beat the bloat in 3 days.

Posted on Nov 16 2016 - 5:46pm by Samantha Clark
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According to a new survey of 2,000 UK adults by Maalox Plus®; a bloating and trapped wind relief remedy, 64 per cent of people either diet and / or exercise before going away on holiday, with 74 per cent of these listing weight loss as their main motive. Over half (59 per cent) say that their goal is to tone up and a further 26 per cent want to debloat before they have to put on their swimwear. This time of year, although swimwear is our farthest concern, dressing up for the party season isn’t and bloating is a main concern.

Nutrition Therapist Ian Marber shares his top tips to feeling more body confident this season:

  • Avoid refined sugars and check labels.  Anything ending in ‘ose’ is a sugar
  • Also check for sugar as an ingredient, not just the label as part of carbohydrates
  • Reduce your intake of refined carbohydrates, don’t completely cut them out
  • Have lots of lean protein, crunchy vegetables, salads and soups
  • Avoid processed food and aged foods such as blue cheese
  • Avoid anything that contains too much yeast and go for whole grains, such as sourdough bread
  • If eating later, snack on some olives or nuts to extend energy and to reduce your appetite in-between meal times

Three Day De-bloat Diet Plan

“The aim is to eat small meals at regular intervals, each time combining some protein with complex carbohydrates, to keep energy levels up and reduce appetite.  Avoiding refined sugars, simple carbs and free sugars (such as in fruit juices) should also help reduce any feelings of bloatedness.”

Day One

Breakfast

Boiled, scrambled or poached egg with a slice of toasted soda bread, served with spinach.

Snack

Guacamole with oat cakes

Lunch

Chicken quinoa salad, made with plenty of crunchy raw vegetables. and sauerkraut. Dressing of olive oil, lemon juice and Dijon mustard.

Snack

Sliced peppers with hummus

Dinner

Stir fried tofu with vegetables, cashew nuts and brown rice.  Dress with lime juice, coriander and chilli flakes.

Day Two

Breakfast

Porridge oats made with regular milk with flaked almonds or hazelnuts and chopped apple.

Snack

Plain yogurt with pumpkin seeds.

Lunch

Bowl of miso soup Tuna sandwich made with soda bread, lettuce, sliced tomato and cucumber.

Snack

Rye cracker with almond or peanut butter.

Dinner

Grilled chicken breast (use paprika and lemon juice for extra flavour) with green beans, flaked almonds and baked sweet potato.

Day Three

Breakfast

Small bowl of porridge made with semi-skimmed milk, topped with a little chopped pear and a spoonful of plain yogurt.

Snack

Rice cake with cottage cheese, sprinkled with sunflower seeds and black pepper.

Lunch

Lentil soup, a slice of toasted soda bread topped with either salmon pate or guacamole.

Snack

An apple and a slice of Cheddar

Dinner

Homemade curried chicken with black beans, kale and courgettes. Sprinkle mixed seeds on the vegetables for added crunch.

Quick choices

If you are in a hurry and want something quick and easy, try one of these meals or snacks that you can cobble together in a moment from foods you can find in most supermarkets.

  • Potato salad with cubed tofu or tempeh
  • Salmon with plain yoghurt with any herb such as dill or basil
  • Can of sardines mashed up with chopped dill on soda bread
  • Sliced chicken breast with red pepper and avocado
  • Carton of soup, warm with half a can of chickpeas or mixed beans

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