Bootcamp Bare Essentials
The idea for this next bootcamp plan is to follow some simple rules that should see a flatter tummy, better health and quick impact. This bootcamp is a bit different and incorporates some aspects of fitness as well. There are unfortunately no quick fixes to weight loss; the rules are simple 'eat less, move more'. There are no excuses, even if you have 10 minutes you can do something! Make sensible food choices that support your goals and bingo, a cleaner, leaner me! Lotuslite helps in this journey by curbing both your sugar cravings and appetite allowing you to indulge in smaller portions.
The plan is built from the principles of a combination of low GI foods and clean and lean.
The Glycaemic Index (GI) is a ranking of carbohydrate containing foods based on their
overall effect on blood glucose levels...
With this eating plan, don’t think “diet” since it really isn’t a diet plan. It’s a
way to eat exactly what you need to keep you from being hungry and to
nourish your body just enough. Accept this notion and you’ll do better. Don’t
say to ANYONE that you are on a diet. You are not.
Most of the days’ menus are 1150-1300 calories. There is some variation. If
after a week, you’d like to push it along a little faster, simply add a one-mile
walk a day or take on the fitness challenge alongside the nutrition plan.
An average fitness walking pace is close to a 15 minute mile. But,
a good pace will vary depending on your fitness level, walking technique, and
terrain. For general fitness walking you should walk at a pace that increases
your heart rate, and you can maintain for 30 to 60 minutes. Use the talk
test... if you can't speak without gasping for air you are walking too fast. If
you are walking slowly enough that you can carry a tune you are probably
walking too slowly. One mile burns from 80 – 100 calories for an average girl
of 150 pounds. So walk briskly and burn part of your day’s calories off… you
will lose faster! And a mile goes very fast, especially if you have a dog to
walk with!
Why does this work?
It’s portion controlled - low fat, controlled carbohydrate, full of protein, and
you get to eat all the time, all day! But it requires will power… you only have
to answer to you. And if you think you’d like to have the WHOLE bag of
cashew nuts instead of the allowed quota… go answer to yourself! Take
off your clothes and stand in front of the mirror. You will set yourself
straight fast!
A word about commitment and food preparation:
With any of the bootcamp plans, you still have some food preparation. And likewise with this plan, you will have some prep. But that’s okay! Think about it like this – “I’ve just spent 15 minutes carefully preparing my yummy meal and now I am going to sit down and savour
every last bite.”
DAY 1
Breakfast
Large bowlful traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange or peeled and sliced apple.
Lunch
1 portion canned, drained mixed beans mixed with flaked tuna canned in brine or water, sliced tomato, red onion and parsley, all tossed in a little olive oil or rapeseed oil vinaigrette; 1 slice pumpernickel or wholemeal bread.
Snack
1 pear and a handful of mixed seeds.
Evening meal
1 medium portion mixed seafood (from chilled or frozen counter) stir-fried in a little rapeseed oil with 1 chopped red chilli, chopped parsley and 1 crushed clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf green side salad try and include spinach for a weight loss boost.
Breakfast
Large bowlful traditional porridge made with skimmed milk; 1tsp runny honey drizzled over; 1 orange or peeled and sliced apple.
Lunch
1 portion canned, drained mixed beans mixed with flaked tuna canned in brine or water, sliced tomato, red onion and parsley, all tossed in a little olive oil or rapeseed oil vinaigrette; 1 slice pumpernickel or wholemeal bread.
Snack
1 pear and a handful of mixed seeds.
Evening meal
1 medium portion mixed seafood (from chilled or frozen counter) stir-fried in a little rapeseed oil with 1 chopped red chilli, chopped parsley and 1 crushed clove of garlic, tossed into 1 portion of wholewheat pasta; large leaf green side salad try and include spinach for a weight loss boost.
DAY 2
Breakfast
1 large portion of low-fat bio yogurt mixed with 1 chopped apple and several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with 1tsp runny honey drizzled over. If you prefer you can replace the all-bran with no added salt or sugar muesli.
Lunch1 wholemeal pitta filled with smoked mackerel flakes tossed in a little reduced-fat mayonnaise or quark mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
Homemade hummus on 1 dark rye crispbread.
Evening meal
1 large portion of grilled halibut, cod or other white fish steak, topped with 1tbsp ready-made chilli tomato sauce, served with peas or green beans, new potatoes and grilled tomato halves.
Breakfast
1 large portion of low-fat bio yogurt mixed with 1 chopped apple and several chopped ready-to-eat dried apricots, sprinkled with 1tbsp All Bran, and with 1tsp runny honey drizzled over. If you prefer you can replace the all-bran with no added salt or sugar muesli.
Lunch1 wholemeal pitta filled with smoked mackerel flakes tossed in a little reduced-fat mayonnaise or quark mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
Homemade hummus on 1 dark rye crispbread.
Evening meal
1 large portion of grilled halibut, cod or other white fish steak, topped with 1tbsp ready-made chilli tomato sauce, served with peas or green beans, new potatoes and grilled tomato halves.
DAY 3
Breakfast
1 peeled and sliced pear served with 1 large portion of low-fat natural fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.
Lunch
1 medium portion Brie, cherry tomatoes, spring onions and green salad leaves tossed in 1tbsp of olive or rapessed oil vinaigrette; 2 unsweetened rough oatcakes.
Snack
A handful of plain nuts.
Evening meal
1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little rapeseed oil, served on 1 medium portion of brownor wild basmati rice or buckwheat.
Breakfast
1 peeled and sliced pear served with 1 large portion of low-fat natural fromage frais and 1tsp runny honey sprinkled with 1 level dsp sunflower seeds.
Lunch
1 medium portion Brie, cherry tomatoes, spring onions and green salad leaves tossed in 1tbsp of olive or rapessed oil vinaigrette; 2 unsweetened rough oatcakes.
Snack
A handful of plain nuts.
Evening meal
1 medium skinless chicken breast fillet sliced and stir-fried with sliced courgette, mushrooms and spinach in a little rapeseed oil, served on 1 medium portion of brownor wild basmati rice or buckwheat.
DAY 4
Breakfast
1 medium portion of oat-based muesli (some brands of muesli contain wheat flakes) served with chopped canteloupe melon, blueberries and skimmed milk or natural yoghurt.
Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 serving of low-fat fruit fromage frais.
Breakfast
1 medium portion of oat-based muesli (some brands of muesli contain wheat flakes) served with chopped canteloupe melon, blueberries and skimmed milk or natural yoghurt.
Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 serving of low-fat fruit fromage frais.
Evening meal
DAY 5
Breakfast
Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful porridge made with skimmed milk.
Lunch
1 large bowlful New Covent Garden or similar fresh chilled vegetable and bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.
Snack
1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.
Evening meal
1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter or homemade, served with broccoli, green beans and a medium portion of new potatoes. For those of you who prefer you can swap the potatoes for a sweet potato
Breakfast
Half a grapefruit sprinkled with 1tsp runny honey; 1 large bowlful porridge made with skimmed milk.
Lunch
1 large bowlful New Covent Garden or similar fresh chilled vegetable and bean soup of choice; 1 medium slice pumpernickel bread; 1 apple.
Snack
1tbsp or so of cottage cheese on 1 rough unsweetened oatcake.
Evening meal
1 medium grilled salmon steak topped with 1tbsp ready-made green pesto sauce from the chilled counter or homemade, served with broccoli, green beans and a medium portion of new potatoes. For those of you who prefer you can swap the potatoes for a sweet potato
DAY 6
Breakfast
1 portion peeled and sliced apple and berries sprinkled with 1tsp cinnamon; 1 large portion low fat fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.
Breakfast
1 portion peeled and sliced apple and berries sprinkled with 1tsp cinnamon; 1 large portion low fat fruit fromage frais, sprinkled with 1 level dsp sunflower seeds.
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Lunch
1 wholemeal pitta filled with sliced chicken breast and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 handful plain nuts.
Evening meal
1 medium portion ready-made falafel patties, served with a large stir-fry of sliced red peppers, red onion, tomato and courgette cooked in a little rapessed oil, on a medium portion of bulgur wheat or brown wholemeal rice.
DAY 7
Breakfast
2 medium eggs, scrambled, with chopped fresh tomato, served on 1 medium slice stoneground wholemeal toast.
Lunch
1 wholemeal pitta filled with tuna and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 large apple.
Evening meal
Medium portion very lean steak and cooked to your liking and tender, served with 1 medium sweet potato (this can be made into fries), sliced, brushed with a little rapeseed oil or dry fried add Cajun spice for an extra fat burning kick; a large portion cabbage or kale, peas, pan juices and a little horseradish sauce.
Breakfast
2 medium eggs, scrambled, with chopped fresh tomato, served on 1 medium slice stoneground wholemeal toast.
Lunch
1 wholemeal pitta filled with tuna and sweetcorn kernels tossed in a little reduced-fat mayonnaise mixed with Dijon mustard and lemon juice, and plenty of raw salad items.
Snack
1 large apple.
Evening meal
Medium portion very lean steak and cooked to your liking and tender, served with 1 medium sweet potato (this can be made into fries), sliced, brushed with a little rapeseed oil or dry fried add Cajun spice for an extra fat burning kick; a large portion cabbage or kale, peas, pan juices and a little horseradish sauce.
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The GI foods list
Free foods
Drinks
Decaffeinated coffee or tea, herbal tea, redbush tea, soda water, water.
Herbs and spices
Fresh or dried, all types.
Vegetables and salads
Artichoke (globe), asparagus, aubergine, beans (green), broccoli, Brussels sprouts, cabbage (all types), cauliflower, celery, courgettes, cucumber, leeks, lettuce (all types), mushrooms, onions, peppers, radish, spinach, tomatoes, watercress.
Miscellaneous Fat-free stock, low-calorie salad dressings, mustard, piccalilli, vinegar.
Decaffeinated coffee or tea, herbal tea, redbush tea, soda water, water.
Herbs and spices
Fresh or dried, all types.
Vegetables and salads
Artichoke (globe), asparagus, aubergine, beans (green), broccoli, Brussels sprouts, cabbage (all types), cauliflower, celery, courgettes, cucumber, leeks, lettuce (all types), mushrooms, onions, peppers, radish, spinach, tomatoes, watercress.
Miscellaneous Fat-free stock, low-calorie salad dressings, mustard, piccalilli, vinegar.
1 POINT
Breakfast cereals
All-Bran, porridge oats (traditional).
Dairy Low-fat cottage cheese, low-fat diet fruit yogurt, low-fat fromage frais, low-fat natural yogurt, skimmed milk.
Fruit
Apples (fresh or stewed), apricots (dried), blackberries, blueberries, cherries, grapefruit, melon (canteloupe), oranges, peaches (fresh or canned in juice), pears, plums, raspberries, rhubarb, strawberries, tangerines.
Grains
Oats, pearl barley, pot barley, wholewheat pasta.
Pulses
Baked beans, butter beans, chick peas, kidney beans, lentils (all types), reduced-fat hummus, soya beans and all other pulses, dried or canned in water.
Vegetables
Broad beans, corn on the cob, mangetout, peas (fresh or frozen), sugar snap peas, sweetcorn, vegetable and pulse soups (cream-free), vegetable sauces for pasta and fish etc.
Equivalents
Extra lean beef, lean pork, lean poultry, Quorn, seafood, tofu, tuna canned in spring water, white fish.
All-Bran, porridge oats (traditional).
Dairy Low-fat cottage cheese, low-fat diet fruit yogurt, low-fat fromage frais, low-fat natural yogurt, skimmed milk.
Fruit
Apples (fresh or stewed), apricots (dried), blackberries, blueberries, cherries, grapefruit, melon (canteloupe), oranges, peaches (fresh or canned in juice), pears, plums, raspberries, rhubarb, strawberries, tangerines.
Grains
Oats, pearl barley, pot barley, wholewheat pasta.
Pulses
Baked beans, butter beans, chick peas, kidney beans, lentils (all types), reduced-fat hummus, soya beans and all other pulses, dried or canned in water.
Vegetables
Broad beans, corn on the cob, mangetout, peas (fresh or frozen), sugar snap peas, sweetcorn, vegetable and pulse soups (cream-free), vegetable sauces for pasta and fish etc.
Equivalents
Extra lean beef, lean pork, lean poultry, Quorn, seafood, tofu, tuna canned in spring water, white fish.
2 POINTS
Bread, biscuits, cakes and crackers
Dark rye bread (pumpernickel type), oat biscuits (unsweetened), oat bread, Ryvita (dark rye), stoneground wholemeal bread, wholegrain bread, wholewheat pitta bread.
Breakfast cereals
Muesli, Grape-Nuts, Shredded Wheat, Special K, Weetabix.
DairySemi-skimmed or whole milk, whole milk yogurt.
Fruit and nuts
All fruit juices, all plain nuts and seeds, bananas, dates (fresh), figs, grapes, kiwifruit, mango, papaya, pineapple, prunes, raisins, sultanas, watermelon.
Grains Basmati rice (white or brown), buckwheat, bulgar wheat, white durum wheat pasta.
Vegetables
Beetroot, carrots, potatoes (boiled and new), pumpkin, squash, swede, yam, sweet potatoes, avocado, guacamole.
Miscellaneous
Honey, sugar.
Equivalents
Classic vinaigrette, eggs, lean lamb, low-fat spread, medium-fat cheese, oil (groundnut, olive, sesame, walnut), oily fish, pheasant and other lean game.
Dark rye bread (pumpernickel type), oat biscuits (unsweetened), oat bread, Ryvita (dark rye), stoneground wholemeal bread, wholegrain bread, wholewheat pitta bread.
Breakfast cereals
Muesli, Grape-Nuts, Shredded Wheat, Special K, Weetabix.
DairySemi-skimmed or whole milk, whole milk yogurt.
Fruit and nuts
All fruit juices, all plain nuts and seeds, bananas, dates (fresh), figs, grapes, kiwifruit, mango, papaya, pineapple, prunes, raisins, sultanas, watermelon.
Grains Basmati rice (white or brown), buckwheat, bulgar wheat, white durum wheat pasta.
Vegetables
Beetroot, carrots, potatoes (boiled and new), pumpkin, squash, swede, yam, sweet potatoes, avocado, guacamole.
Miscellaneous
Honey, sugar.
Equivalents
Classic vinaigrette, eggs, lean lamb, low-fat spread, medium-fat cheese, oil (groundnut, olive, sesame, walnut), oily fish, pheasant and other lean game.
3 POINTS
Bread, biscuits, cakes and crackers
Bagels, brown, white and wholemeal loaves, cakes, croissants, crumpets, French bread/baguettes, rice cakes, scones, sweet and semi-sweet wheat-based biscuits, wheat crackers.
Breakfast cereals
Cheerios, Coco Pops, Bran Flakes, Rice Krispies, Cornflakes, Puffed Wheat, cluster-type cereals.
Dairy
Full-fat dairy produce other than whole milk and whole milk yogurt.
Fruit Dried dates.
Grains
Couscous, instant noodles, rice (other than basmati).< br />Snacks Corn chips, crisps, oriental mix, pretzels, trail mix, wheat snacks.
Vegetables
Parsnips, potatoes (baked/chips/jacket/mashed/roast).
Miscellaneous
Caffeine-rich drinks, carbonated soft drinks, chocolate, commercial sugar, desserts, pastry, sweets, white flour, wholemeal flour.
Equivalents
Alcohol, bacon, butter, duck, fatty cuts of meat, full-fat hard cheeses, lard, oils (except those in the 2 points list).
Bagels, brown, white and wholemeal loaves, cakes, croissants, crumpets, French bread/baguettes, rice cakes, scones, sweet and semi-sweet wheat-based biscuits, wheat crackers.
Breakfast cereals
Cheerios, Coco Pops, Bran Flakes, Rice Krispies, Cornflakes, Puffed Wheat, cluster-type cereals.
Dairy
Full-fat dairy produce other than whole milk and whole milk yogurt.
Fruit Dried dates.
Grains
Couscous, instant noodles, rice (other than basmati).< br />Snacks Corn chips, crisps, oriental mix, pretzels, trail mix, wheat snacks.
Vegetables
Parsnips, potatoes (baked/chips/jacket/mashed/roast).
Miscellaneous
Caffeine-rich drinks, carbonated soft drinks, chocolate, commercial sugar, desserts, pastry, sweets, white flour, wholemeal flour.
Equivalents
Alcohol, bacon, butter, duck, fatty cuts of meat, full-fat hard cheeses, lard, oils (except those in the 2 points list).
While losing weight, aim for 2-4 points for breakfast; 4-6 points each for lunch and your main meal, and 1-3 points for your snack.
Include plenty of free foods and make up your daily points from as many 1-point foods as you can. The more you include, the less hungry you'll feel.
Remember one of the most helpful aspects of a GI diet is you don't have to weigh and measure everything. On this diet exact amounts of food are rarely given, and in the seven-day diet plan, a medium portion means a helping that's enough to satisfy your appetite.
A food's points value relates to a normal portion. You can mix and match same-points foods to make up a normal portion. For example, small portions of three or four 1-point fruits would make up a fruit salad with a 1-point value.
Eat bigger portions of low-point foods that have a low points value, such as vegetables and fresh fruits, and smaller portions of 3-point foods. As a rough guide, normal portions of some frequently used items of food can be calculated as follows: oil, 1tbsp; butter, 2tsp; vinaigrette, 1tbsp; sugar or honey, 2tsp; dried fruit, medium palmful (40g to 50g); nuts, small palmful (50g); seeds, 1 rounded tbsp (30g); hard cheese, 1 matchbox-size piece; Brie type, 1 matchbox-size piece.
When choosing food to eat as a snack, make sure that it doesn't just consist of a 3-point item and nothing else. Your snack should be selected from the free, 1 or 2 points lists: this way it will be something that's digested slowly and will see you through to your next meal.
Alcohol is counted as 3 points. This means an average glass of wine, a 300ml bottle of lager or a double measure of spirits counts as 3 points. So if you're aiming to lose weight by following the diet, it is wise to limit yourself to a maximum of one of these drinks a day, with your evening meal. But it's best not to drink alcohol every night: just three or four times a week is better until you reach weight-maintenance stage.
If you don't need to lose weight, you can increase your daily points limit to 20. If your weight doesn't remain stable at this level, increase or decrease your points accordingly until it does.
Bootcamp Bare Essentials Fitness challenge
You have 6 weeks to complete the challenge!
400 minutes of cardiovascular exercise (outdoors) walking, running, cycling
700 Bodyweight pressups
700 Body weight squats
500 Jumping jacks/star jumps
500 alternate lunges
250 situps/crunches
250 leg raises/ leg drops
Alternatives:
The alternative swim challenge:
Swim the distance of the Channel from the comfort of your local swimming pool! The Channel swim is a gruelling 22miles. Depending on your local pool, that will break down to the following number of lengths:
20m pool: 1770 lengths
25m pool: 1416 lengths
33m pool: 1073 lengths
50m pool: 708 lengths
This challenge is definitely tough, but completing it will feel amazing! Check out the length of your local pool, and break down your swims into an achievable schedule across a 6 - 12 week period.
20m pool: 1770 lengths
25m pool: 1416 lengths
33m pool: 1073 lengths
50m pool: 708 lengths
This challenge is definitely tough, but completing it will feel amazing! Check out the length of your local pool, and break down your swims into an achievable schedule across a 6 - 12 week period.
