How to lose weight fast after a Holiday and get back on track

Are you back from holiday feeling bloated, having gained 2 to 7lbs or more. Re-kick your weight-loss by combining Intermittent Fasting with a 3-day Low Calorie diet plan.

We often come back from holiday feeling bloated and are very ready to cut back. I put this weight loss diet plan together and followed it last week after a lovely trip to West Cork. The best result for me after the 3 days was a greatly reduced belly, bloating all gone from my bread indulgence. Even better was a 4lbs loss in 3 days and I enjoyed the food.

The feeding times for all 3 days are 8 hours. You can choose times to suit you. You eat between these times only. Choose from option 1 & 2.

1. 12 noon until 8pm

2. 9am until 5pm

So for example, you get out of bed and break your fast at 12 and eat your last meal before 8pm. Nothing passes your lips outside this eating window except for black coffee, black tea, herbal sugar free teas and water.


Exercise

On the first day, do a 45 min walk. If you want to split it into a morning and an evening walk, better again!

On day 2 or 3, fit in a 30 minute weights session, using light weights on your shoulders, chest and arm area along with some abs work and glute work.

On day 2 and 3, be as active as possible around the house. Tidy, clean and move as much as you can throughout the day. If you feel a hunger pang, distract yourself by moving and doing something. It will pass quickly.


Food Plan

DAY 1

Meal 1:Strawberry Shake Meal 2: Mushroom & Leek Soup Meal 3: Bacon & Cabbage plus Snacks

Kcalorie
718
Carb
30g
Protein
55g
Fat
39g
Fibre
16g

Black coffee or tea or herbal tea until your first meal

First Meal

Strawberry Protein Milk Shake

Blend all of the ingredients together and drink slowly

  • 300ml unsweetened coconut milk (Alpro 42kcals)
  • 100g 4 to 5 strawberries
  • 30g Vanilla flavoured WHEY protein powder
  • 10g Linwoods flaxseed almond brazil nut, walnut & Co Q10 milled mix
  • ice

Second Meal – eat when you are hungry

Mushroom & Leek Soup (1serving)

  • 200g mushrooms
  • 50g Leek
  • 1/4 of a Chicken Stock cube
  • 2g Hatcho Miso paste (optional if you have in stock)
  • Salt & Black Pepper

Snack : 20g of  78% to 90% dark chocolate and 10g Almond crunchy Nut Butter

Third Meal – eat when you are hungry

60g lean protein such as baked ham or free-range chicken

200g any green vegetable, preferably cruciferous, lightly steam

1 tablespoon wholegrain mustard to the greens


DAY 2

First Meal: Strawberry Shake Second Meal Rashers & Cabbage & buttered Carrots plus Snacks

Kcalories
1036
Carb
25g
Protein
75g
Fat
67g
Fibre
18g

First Meal

Strawberry Protein Milk Shake as above

Snack : 20g of  78% to 90% dark chocolate

Second Meal – eat when you are hungry

  • 240g green vegetable lightly steam the sauteed in olive oil – preferably Kale/Cabbage
  • Rashers – trim away the fat, grill them then chop them into the kale
  • 80g carrots and add 5g, 1 teaspoon butter to them

DAY 3

First Meal: Strawberry Shake with added fibre Second Meal: Chicken, Bacon & Coleslaw Lettuce Sandwiches plus Snacks

Kcalories
1073
Carb
23g
Protein
78g
Fat
71g
Fibre
18g

First Meal

Strawberry Protein Milk Shake with 10g psyllium husk powder added

Snack : 20g of  78% to 90% dark chocolate

Second Meal – eat when you are hungry

  • 80g, A full head of baby gem lettuce
  • 150g Chipotle coleslaw
  • 130g sliced chicken breast
  • 30g lean bacon
  • 25g red onion, thinly sliced

Wrap the lettuce leaf around the chicken, bacon and coleslaw . You will get 5 to 8 pieces.


On day 4 return to normal eating sticking to 1300- 1400 calories keeping carbohydrate below 50g if you want to lose more weight.

You can vary the foods but aim to meet the macro targets set out above. I kept cooking to the minimum as we are often lazy when returning from holiday. The goal is to empty carb stores (glucose + water), get back into ketosis and curb the holiday appetite. Green vegetables are especially helpful for the liver and having them with bacon is very tasty. I bought the coleslaw in Dunnes.

Aim to get a minimum of 2 litres of filtered water and herbal teas. Absolutely no alcohol and no sugar.

Good Luck.

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