Annie Deadman - The 21 Day Blast Plan - Lose weight, lose inches, gain strength and reboot your body

Now, on to fat. That’s dietary fat, not the stuff round our middle.

FAT

Fat is absolutely essential in your diet. Don’t let any book, newspaper, magazine, bloke down the pub fob you off with some story about fat being fattening. Yes, it’s high in calories (9 calories per gram, compared to protein and carbohydrates, which are both 4 calories) and that’s probably where the reputation has come from. So you only need a little dose to give your health and weight-loss processes a massive leg-up.

So why is fat important?

• It is vital in the production of those hormones

• It provides you with energy

• Fat makes your food taste delicious

• Every cell in the body has a layer of fat, so fat is essential to keep these cells healthy

• Fat cushions and protects your organs and nerves

• It is a powerful aid in the absorption of fat-soluble vitamins (A, D, E and K . . . that’s eyesight, bones, skin, immune system and heart-disease prevention, in a nutshell)

This next bit is worth learning off by heart – and reciting to anyone who will listen . . .

Back in the day, fat was hailed as a major contributor towards heart disease, strokes and a challenge to good health. We were sucked in and we believed it. This led to a whopping rise . . . and rise . . . of the ‘LOW FAT’ label.

The fat was taken out of food products and sugar was added in its place. This meant it was cheap and its shelf life was long.

‘Yesssss . . .’ thought the food manufacturers, thumping the boardroom table. ‘Result!’

Alas, it was us, the consumer, who lost out. The added sugar made them moreish. Too moreish. Addictive even. If you dump this book and read no further, make a promise to yourself that you’ll scrutinise a few labels on your next food-shopping trip. You’ll see what I mean.

Nearly done with fat. We just need to gen up on the different types. Couple of matchsticks for your eyelids for this next bit.

• Saturated fats (meat, eggs, dairy, coconut oil): Saturated fat’s previous bad reputation for being a main player in the causes of heart disease, strokes and other inflammatory conditions has eased. It’s a natural product and has a rightful place in our diet.

• Unsaturated fats: These can be categorised into monounsaturated (avocados, nuts, seeds, some oils, like rapeseed, groundnut and olive oil) and polyunsaturated (vegetable oils and oily fish), which comes in two forms, omega-6 and omega-3. Omega-3 can’t be made by the body, so that means we need to make sure we eat it. Oily fish such as salmon and mackerel are great sources, but if they turn your stomach then a variety of nuts and seeds will make sure you are filling that fat gap.

• Transfats: Sometimes known as hydrogenated fats, or trans-fatty acids, these fats started out life as polyunsaturated liquid fats and have been chemically processed with the addition of hydrogen. Shall I repeat those words?

Chemically processed.

This makes them into hydrogenated fats and their molecules change shape. They have morphed into something unrecognisable.

Despite this, food manufacturers love them and they make regular appearances in processed fast foods, such as biscuits, cakes, pies and pizza.

Transfats have no known nutritional benefits and research shows that they increase blood cholesterol levels (the bad stuff) and the risk of heart disease.

On Blast we don’t cut out food groups. But for this little mini sub-group, we do. Transfats are not on the Blast menu.

‘Oh Lord. You’re going to say the words “clean eating” aren’t you?’

No, as it happens I’m not. But I AM going to say this. I promised I would show you how to lose body fat and a way of eating that will soothe your insides and highlight any intolerances that may have been preventing you from losing fat in the past. This means the food you will be eating will cause the minimum of disruption to your digestive system. I’m not an advocate of the ‘if you can’t pick it or kill then don’t eat it’ rule, but I absolutely am all for fuelling our bodies with good, delicious unprocessed fare that is easy to cook, delicious to eat and will put a spring in your step.

The 21 Day Blast plan will trim and shape. It will empower the faint-hearted, firm the slack, reignite the flagging and make you strut your stuff like a goddess.

I am NOT, repeat NOT, going to make you become a slave to kale.

ALCOHOL

Yes, it’s a food group. And, yes, we feel warm, fluffy and invincible when we’ve filled our boots with fizz. Sadly, it does nothing to help us in our weight loss. Head over to Chapter 3where I give it the full treatment.

Moving on . . .

‘Being over 50, I’ve seen improvements in the last 10 days that no expensive creams or even Botox could achieve.’

C.F., Surrey

THE MICRONUTRIENTS

In short, these are what are known as vitamins and minerals. Vitamins and minerals are the bees’ knees for our normal growth, for our health and for bodily functions. We can’t make them in the body, so we have to get them from our food, but we only need very small amounts.

‘Is that it? Nothing else?’

Oh, yes. One more thing. Your health could degenerate if you don’t get enough of these vits and mins. You’ll never know if you’re not getting enough (unless you cough up lots of money to go and see a specialist), but the best way to ensure you are giving yourself and your body the best possible chance is to eat a varied diet with heaps of vegetables of all different colours.

Oh, go on then, twist me arm . . . here’s another of our lists.

I’ve selected the most important vitamins and minerals. These are the ones you should aim to be consuming every day. You probably will be, without realising it. Please don’t become paranoid – this is intended as a simple guide. But do try and develop a love of broccoli . . . just saying . . .

VITAMIN A

What it does: Helps growth and repair of bones, skin, teeth and eyes as well as supporting our immune system.

Good food sources: Eggs, oily fish, liver, yoghurt, butternut squash, yellow and red peppers, tomatoes, carrots, sweet potatoes and yellow fruits, like mango, papaya, apricots.

VITAMIN B6

What it does: Helps the nervous and immune systems function well, assists in the production of some hormones and helps the body gain energy from food.

Good food sources: Fish, pork, chicken, turkey, starchy vegetables, oats, chickpeas, rice, tofu, spinach and other leafy greens.

VITAMIN B12

What it does: Helps in the making of red blood cells, in the releasing of energy from food and in our use of folic acid, preventing anaemia.

Good food sources: Meat, salmon, milk, cod, eggs. Vegans should take fortified soya milk, use nutritional yeast in their cooking or take a supplement to ensure their levels are topped up. Spirulina is an alga that comes in powder form and is regularly hailed as a superfood (we’re talking high in protein as well as many vitamins and minerals). Add it to your shakes or mix it with water, hold your nose and neck it back like a shot. Its worthiness may help you forget its not especially lovely taste.

VITAMIN C

What it does: An antioxidant that will protect skin, blood vessels, bones and help with wound healing, as well as protect against infections.

Good food sources: Broccoli, red and green peppers, Brussels sprouts, strawberries, blackcurrants and potatoes.

CALCIUM

What it does: Essential for bone health, regulates muscle contractions and aids normal blood clotting.

Good food sources: Broccoli, cabbage, spinach, kale, sesame seeds, dairy products, tofu, soya beans and sardines (as long as you eat the bones too).

VITAMIN D

What it does: Enhances calcium absorption to keep bones and teeth strong. A vitamin D deficiency can lead to osteoporosis and has been linked to certain cancers, as well as to multiple sclerosis, type-1 diabetes and other chronic illnesses.