Shed Three Real Kilos Fast

Slimming made easy!
Marion Grillparzer
Shed Three
Real Kilos Fast
This is how I do it: with know-how,
effortlessly – and totally upbeat!
1
Shed Three
Real Kilos Fast
This is how I do it: with know-how,
effortlessly – and totally upbeat!
2
Losing weight isn’t about magic. It’s about knowledge:
knowing how different foods stimulate thermogenesis –
the way your body sheds calories in the form of heat
through your skin – and knowing about fat burners: the
foods that contain vital substances that stimulate the
burning of fat. And while you’re at it, remember to enjoy
your “diet.” Going hungry is not an option. Nor are you
allowed to starve yourself, otherwise you’ll lose muscle,
reduce your metabolism, and quickly regain any lost
weight. Staying upbeat is just as important because
frustration only hampers lipolysis: fat reduction. If you
want to lose three kilos of pure fat in ten days, you’ll
need a few simple tricks to start you off and to make
sure you remain in good spirits – which you will,
because once you’ve shed those real fat kilos, the water
kilos will soon go, too. 
Enjoy Yourself!
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Contents
Slimming Know-How
My Experience:
Preface:
Put Your Sneakers On 43
Getting Rid of Three Kilos Quickly 5
Your Endurance Program
44
Your “Lose-three-kilos-fast” Day 6
Three Clever Muscle Exercises
45
Slimming Know-How Your Stretching Program 46
8
The Way to Real Success
11
A Real Kilo ... 12
Say Hi to a Good Mood!
Eat Yourself Slim! 14
Increase Your Inner Balance 49
Boost Your Energy Levels!
50
51
My Experience:
I Lose Weight ...
20
My Experience:
Look Here, I’m Awake! Enjoy Your Meal!
Lots of Fat-burner Breakfasts
24
Simple Answers
All-you-can-eat Recipes
26
… to Frequently Asked Questions52
Lots of Slimming Soups
26
Nature’s Own Slimming Pills Shopping List 33
Healthy Snacks for In-between 35
My Experience:
Three Kilos à la Marion 36
Imprint 62
67
If you’d like to know more about how
your body works, lose more than three
kilos, or find out more about healthy,
Muscle Power
enjoyable eating and drinking, read
Fat Gets Burned in Muscle
39
Die neue GLYX-Diät, published by GU-
Start Your Lightweight Life! 40
Verlag.
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This is me.
Nutrition expert
and author.
I enjoy eating –
and I’ve just lost
three kilos.
The hat?
A chef’s hat.
GETTING RID OF THREE
KILOS QUICKLY
Is it really possible to lose
weight without making any real
effort? Without feeling that
you’re on a diet? Of course it
is! With Martina Kittler’s
recipes, which are fantastically
fast, don’t necessarily involve
cooking, and are simply
delicious. With exercise tips by
Holle Bartosch. And with the
knowledge I’ve acquired in
almost 30 years of studying
the subject of healthy eating
and drinking. I also benefit
from my little tricks … like
frothy milk with cocoa, or berry
ice cream. The “slimming pills”
I take are provided by Mother
Nature, such as grapefruit
and small radishes – or if
necessary, homeopathic
globules. And, of course,
I always wear sneakers and
think happy thoughts.
Try it out and
enjoy yourself!
Recipes by Martina Kittler, Holle Bartosch, sports
nutritional expert
scientist
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Your “Lose-three-kilos-fast” Day
Here’s a short summary – before we go into the details!
1. Begin the day with a glass of water that should be on your bedside table.
2. Now spend 30 minutes burning fat, by power walking or jogging outside
– or on the trampoline – followed by a few stretching exercises. If you can’t
manage all this on an empty stomach, then drink your coffee or tea with a
little milk first, or have a bit of pure protein: a few spoonsful of plain yoghurt or a
protein shake (without carbohydrates).
3. Your choice of breakfast – carb or no-carb – will depend on whether or not
you had your carbohydrate meal (pasta, bread & Co.) the previous evening. Drink
coffee or tea – but without sugar. A dash
of milk is OK of course, but you should
always add a pinch of cinnamon!
4. Before you start your day, recharge your batteries with the energy exercise
page 50.
5. If three meals just aren’t enough for you, pick one of the snacks on page 35
– or have some crudités, an egg, half a mozzarella ball, a slice of turkey breast, or a
bowl of vegetable soup. It’s also OK to have an unsweetened
latte
macchiato.
6. Drink two to three liters of water a day. With lemon and mint (what I call
a “Marionade”), ginger, or a tea bag. Coffee’s also allowed.
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7. Before your main meal, have a mixed salad with the GLYX salad dressing from
refrigerator, or a bowl
of fat-burner soup (page 26).
8. At lunchtime, pick one of the all-you-can-eat recipes starting on page 26 and
combine it with one of the side
dishes. Many of the recipes are suitable for the
office. You won’t have to cook. On page 36, you’ll find a list of the provisions I keep in
store.
9. If you start feeling stressed, please don’t eat anything sweet! You’ll
need to get rid of the stress quickly, because it will raise your blood-sugar level and
hamper fat reduction, and that’s the last thing you want. If you get stressed, do the
little breathing exercise on page 53. Or get onto the trampoline or run up and
down the stairs in your office. If these distractions are no help, you’ll find two instant
recipes on page 29 to curb your sweet cravings.
10. The best time for growing muscles is late afternoon. Simply integrate ten
muscle-minutes into your day. You’ll find three clever exercises on page 45.
11. In the evenings, pick one of the instant recipes starting on page 27
and do
without carbohydrates three to four times a week. On the other days,
you’re allowed to eat pasta, rice & Co. as a side dish – but then don’t have any bread
and sugar the next morning. You’re welcome to have a
glass of wine – red or
white, as long as it’s dry – but drink plenty of water with it.
12. If you need anything to eat before going to bed, make sure it’s protein.
Eat a slice of turkey breast, half a mozzarella ball, a piece of smoked fish, an egg,
a piece of feta cheese, or have a glass of buttermilk.
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Slimming Know-How
When I finally noticed the kilos that had crept up on me over the past year,
I wasn’t too unhappy about it at first. After all, the first three had smoothed
out a few wrinkles … and didn’t actually feel all that uncomfortable. But then
suddenly, a nasty little monster decided to tighten my jeans overnight –
well, let’s say during my vacation – and there they were: another three kilos,
chubby and sluggish right on my hips. And I couldn’t fasten the zipper any
more.
My jeans were brand new Replays. Not cheap, either. Now, my patience with the little
rolls of fat that had slowly and quietly settled on my hips suddenly melted away like ice
cream on the tongue. I began to feel slightly panicky, for just the day before, I’d read in
the paper: “Latest studies reveal that vacation pounds stick around for two years.”
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Who’s Talking?
For those of you who don’t know me: I studied ecotrophology (nutritional and domestic
science) at the Technical University in Weihenstephan, in Bavaria, Germany. For almost
30 years now, I’ve been studying the subject of healthy eating and drinking. I also write
about it. My GLYX (low-glycemic) diet, fat burners, or magic cabbage soup are well
known in Germany. There was a time in my life when I was fat, but that was a long time
ago. Thirty years ago. As an adult I was able to eat whatever I wanted and suddenly my
hormones and metabolism came up with something new. I even know why . But I’ll tell
you about that in my next book. This one is all about shedding pounds. Right now.
Because right now we’re going to deal with that study about vacation pounds that won't
go away. That’s why I came up with this clever instant diet – which will also make short
work of any Christmas pounds!
The annoying thing is that as an expert, I know the fat won’t disappear just by snapping
my fingers. The good thing is that by following my own diet, I don’t have to wonder
about whether or not it’s good for me, which means I avoid the kind of worry that hinders
the fat-burning process. I know how things work. And I want to get rid of those three kilos
– without starving myself or getting stressed. I’m talking about real kilos, by the way. I’m
talking about fat. I don’t want to lose precious muscle or mistake water for fat. Three kilos
of pure fat will have to go – and go for good. The only thing is: I really don’t have time for
dieting right now. It has to work without too much effort. And work it does …
Let’s See What Happened
After one week, I’d lost 2.5 kilos. Including two real fat kilos. After all, it’s quite easy to
make your body burn fat. Fat, not sugar – which is what generally happens with most of us. The
third kilo took another three days to disappear. That means you have to allow ten days to burn
three kilos of fat! Of course you’re welcome to continue this diet for longer, in which case you’ll
lose only fat, not muscle.
By the way, all the photos of me were taken by Olivia Biemmi-Lazzeroni, who lives in Italy.
Vacation Pounds Stick!
You happily work your way through the buffet for a couple of weeks, and don’t take more than 5,000
steps a day, and before you know it, the fat has begun to move in – and it’s planning to stay. A
recent study by Swedish researchers shows that the consequences of a four-week gourmand
holiday will still be visible on your hips two years later: as fat. That’s where all those delicious
sandwiches, roasts, and desserts settle. And even if the surveyed vacationers did lose weight again,
after two and a half years they still weighed 3.1 kilos more than at the start of the study. Most of it
was body fat. This wouldn’t have happened if the ladies and gentlemen had taken more exercise.
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Hmmmmmm!
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The Way to Real Success
Three kilos of fat have 21,000 kcal. It will take you ten days to get rid of
them if you burn 2,100 kcal a day. So, how do you do that? With a zero
calorie diet your body will burn roughly 2,100 kcal – unfortunately, only
for the first few days. Then it starts eating up muscle and reducing your
metabolism. The three kilos will be back before you’re able to enjoy
having lost them in the first place. You can also eat moderately and
spend three hours a day jogging. That will also burn up 2,100 kcal.
Alternatively, you do what I do – and profit from a healthy mixture.
This involves:
> exercise
> happy thoughts
> fat burners
> thermogenesis
And all of my knowledge …
which I’m about to pass on to you, right here and now.
Have fun losing weight!
Best wishes,
Marion Grillparzer
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A Real Kilo …
A real kilo is not the kind of kilo you can get rid of by turning a little cog on an oldfashioned mechanical scale, just to put yourself in a good mood. I still have one of those
and will never give it away, because I know exactly how to adjust the cog so that I weigh
either 54 or 56 kilos. You can’t do that with bioelectrical impedance analysis scales. They
measure digitally. They measure exactly. They have an unerring eye for fat, and their
margin of error is only about one percent.
A real kilo is also not the kind of kilo you lose by starting your period. For hormonal
reasons, your body contains less water at that time of the month. You wouldn’t believe
the number of letters I receive, saying “Help, I’ve lost only one kilo in two weeks.” And
then I find out that the girl started her diet right in the middle of her monthly cycle and
measured her weight two days before starting her period. Your average household scale
tells you all sorts of things, but not what’s really going on in your body. By affecting the
water levels in your body, hormones can easily make your body weight fluctuate by two
kilos. The same is true for a very salty day.
A real kilo is also not the kind of kilo you lose by fasting. When you starve yourself, you
reduce muscle. You’re in a catabolic state – which means you reduce certain substances.
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Some of it, a little bit, will be fat. But you’ll also reduce muscle, which weighs a lot more than
fat. So the kilo you lose is not only a fake kilo, but also a pretty important kilo: one that you
need in order to burn fat. Unfortunately, it takes months to replace muscle kilos. With every
muscle kilo that’s lost, you slow down your metabolism – so much so that it burns far fewer
calories. It takes a long time to get your metabolism up and running again – and you’ll need
to exercise in order to do it!
A real kilo is not the kind of kilo you lose by not eating any carbohydrates. If you do that,
you’ll mainly lose water at the beginning. That’s not bad. After all, excess water in your
tissues makes you look puffy. But it’s still only water – which will be back the moment you
eat a croissant. That’s what makes ketogenic dieters, people who believe in zero
carbohydrates, always so sad. The instant they treat themselves to a piece of bread or a
bowl of pasta, they gain weight again.
By the way, if you start to eat healthily and detoxify your body, you’ll also lose water. That’s
good, but again you’re not losing any real kilos.
A real kilo is also not the kind of kilo that shows up in the sewer when you empty your
bowels or swallow dehydration pills rather than on the scale. No, those are not real kilos. It’s
cheating and it really doesn’t do your body any good at all.
You want to lose three real kilos? Pure fat? 21,000 kcal less energy stored in your
body? Well, you’ll have to burn them – in your muscles. That only works if you eat enough
protein, if you supply your body with all the fatty acids it needs to be in a good mood, to feel
happy, and to produce slim hormones, and if you provide enough carbohydrates to protect
your muscles. You’ll also need micronutrients to give you energy, make you content, and
point your fat metabolism in the right direction – toward slimming! You will, of course, also
need to exercise. If you exercise a lot, like I do, you’ll manage three real kilos in ten days. If
not, you’ll probably lose two.
How Do You Measure Your Body Fat?
You use bioelectrical impedance analysis, which measures your muscle mass and fat
percentage by sending light electrical currents through your body. There’s less water
in fat. But if your body contains too little water (due to alcohol or coffee after sports),
bioelectrical impedance analysis measures more fat. After showering, it measures more
muscle. By nature, women have a body fat percentage (19 to 30 percent) that is ten
percent higher than that of men (11 to 25 percent). The percentage increases with age.
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Eat Yourself Slim!
We can’t burn fat and carbohydrates at the same time. Your body will always get its
energy from the carbohydrates first: from sugar, bread, potatoes, pasta, juice, readymade products. Which is why you should always remember the following:
Carbohydrates slow down lipolysis
A biochemical law says that as long as your body gets carbohydrates, it won’t burn fat.
Every Coca-Cola, every cookie, every jelly sandwich, every glass of apple juice prevents
your body from burning fat (lipolysis). Fat will burn only if there’s no sugar or starch to
attract the blood sugar hormone insulin. Unfortunately, our average diet provides sugar
and starch all day long – from cornflakes to Coca-Cola to bedtime candy. The blood sugar
hormone insulin stops fat-reducing enzymes (lipases) – and therefore makes sure the
butter stays in the fat cell.
What exactly are carbohydrates? They’re sugar or starch molecules found in vegetables,
fruit, honey, bread, pasta, potatoes, dumplings, cereal bars, cake, soft drinks, beer. Milk
and meat also contain some carbohydrates.
Potatoes are sugar as well. All carbohydrates are split into glucose by enzymes in your
mouth, intestines, and liver and make their way into your blood.
It’s all about insulin. If your blood sugar level rises gradually, the pancreas produces little
insulin – the hormone responsible for fat storage and cravings. If your blood sugar level
rises quickly, it attracts a lot of insulin into your blood. The more insulin an item of food
attracts, the higher its glycemic index (GI). The higher the GI, the more weight you put on.
While you’re on this diet, only eat low-glycemic food, such as vegetables, wholemeal
products, sour fruit, and legumes – basically, foods that appear on your plate as close to
their natural state as possible. Here’s another sentence you should remember:
Without carbohydrates, you’ll get cranky and fat
Without carbohydrates, your brain gets less tryptophan (protein). However, your brain
needs tryptophan to produce serotonin, the messenger substance that transmits contentment and happiness. In short: if you don’t eat any carbohydrates, you’ll end up in a bad
mood.
Without carbohydrates, your body switches to an emergency program called ketosis in
order to provide your brain with energy. The pounds will fall off – unfortunately, only for a
short time. If you deprive your body of carbohydrates long-term, your metabolism slows
down altogether. You lose muscle. And the moment you eat a slice of bread, it will
inevitably settle on your hips.
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Anabolic and Catabolic
The Balance between Construction and Destruction
It makes sense to keep the fat burning for as long as possible over the course of the day
– as long as you still provide your body with everything it needs. You’ll have to find the
right balance between anabolic (constructive) times and catabolic (destructive) times.
Your body only knows either or. It either constructs or destructs. It either constructs fat –
but also builds up muscles, your immune system, your skin, rejuvenates, regenerates –
or it destructs fat, muscle, your immune system … To put it simply: it’s all linked to
insulin. Insulin constructs and your body destructs – if there isn’t any. Which is why
diabetes is fatal, if you don’t inject insulin.
Therefore, there are phases in which your body is busy rejuvenating and constructing:
muscle, the immune system, blood, bones. And there are other phases when your body
is busy reducing fat. That’s actually quite easy to achieve: you’ll have to increase the
insulin-free phases, your body’s natural fasting times. Practically, it means eating only
three times a day. One of the meals should be carbohydrate-free, either in the morning
or in the evening. You will, of course, have to eat everything your body needs in its
anabolic, constructive phase – mainly protein and vital substances.
Here’s a bit of science. One differentiates between two kinds of metabolic
processes: the constructive, anabolic processes (glycogen or fat synthesis) and the
destructive, catabolic processes (glycogenolysis, lipolysis). Catabolic and anabolic
reactions don’t occur in your cells at the same time.
Catabolic metabolism breaks down nutrients, providing continuous energy, detoxifying
the body, and ensuring a supply of simple organic molecules needed to build up the
body and provide it with energy. Catabolism is the body’s normal reaction to strain.
Since your body is its own source of energy, every strain is necessarily linked to the
destruction of body substance. Muscle training destroys muscles to start with, but they
grow when they regenerate (anabolic).
Anabolism and catabolism are closely linked: anabolism uses the energy created
through catabolism to construct complex molecules, that is to say, build up muscles, the
immune system, blood, as well as to make cells grow and preserve them, in other words,
to help you stay young and healthy. So what reduces anabolism and therefore increases
catabolism? Malnutrition, lack of growth hormones, lack of exercise (muscle wasting),
too much alcohol, acute illnesses.
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Avoid Carbohydrates in the Morning and in the Evening!
A high-fat breakfast, for example scrambled eggs with bacon, keeps you slim –
according to the latest study by scientists at the University of Alabama, in Birmingham.
Actually, it doesn’t have to be high in fat, but it should be high in protein. If you eat
chocolate-spread sandwiches and jelly on toast for breakfast, your body starts burning
carbohydrates – and keeps doing that for the rest of the day – which means it won’t burn
fat. If you do without the carbohydrates in the evening and only eat fish, cheese,
legumes, and egg with vegetables, you create a fasting period that lasts from lunchtime
to the next morning. That’s 16 hours. In those 16 hours your body can reduce a lot of fat.
And during the night, it releases more growth hormones, which reduce fat and use it to
build up muscle.
Important: don’t leave out carbohydrates every evening, because your body gets used
to it and that weakens the effect. Three or four times a week are enough – and much
kinder! Simply do it in turn with breakfast.
!
If you get strong cravings, experience hypoglycemia, or get nervous or
irritated, have a teaspoon of acacia honey, suck on a piece of dark
chocolate, or eat a wholemeal cookie. Don’t worry, it won’t stop the
reduction of fat, but it will put you in a better mood!
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Hunger Makes You Gain Weight!
If your body lacks only one substance, it reduces its metabolism. That means it burns
less and therefore produces less energy. We live in first gear, so to speak. Over the
course of lots of diets, some women reduce their basic calorie consumption by half. They
eat 1,000 kcal and put on weight rather than losing it. In this case, you have to prove to
your body that it will get what it needs – and tackle your fat with a clever life style.
Eat Protein with Every Meal!
Your body uses protein to construct body cells, muscles, blood, skin, messenger
substances, hormones, the immune system … Protein is found in fish, meat, poultry,
egg, legumes, milk, dairy products, mushrooms, nuts, seeds. Vegetables and grains also
contain a little protein. Recent studies show that you have to eat enough protein in order
to lose weight. Protein makes you full. Protein creates muscles. If your body doesn’t get
enough protein, it starts to destroy its own muscles. However, you need muscles in order
to burn fat. Plus: protein attracts slimming hormones – such as the growth hormone,
which removes fat from cells overnight – as well as the positive stress hormone
noradrenaline, which mobilizes energy reserves from fat cells. And that brings us to
another important maxim:
Don’t Skimp on the “I’m-full” Fats!
Fat is everything that tastes nice. Fat is a provider of energy – but also an important
building substance in your body cells. Your brain consists for the most part of fat. Fat
comes as vegetable fat or animal fat, in the shape of olive oil, walnut oil, cream, butter,
cold cuts, and bacon. That’s good news, don’t you think? Especially considering that
without fat, we wouldn’t like the taste of anything.
Which fats make you fat? Vegetable fats don’t – unless they come out of the deep fryer
or from a ready-made product. If the label says “hydrogenated fats,” don’t buy the
product. It contains trans fatty acids, which are bad for your heart and tip your hormone
balance toward gaining weight. Animal fats only make you fat if you eat too much of
them – or if they’ve been industrially modified. The same goes for meat: meat from
factory farming will make you put on weight.
Remember: so-called “light” products make you fat. This is why milk and yoghurt with a
natural fat content are better for you, as long as they’re organic, because then they
contain omega-3 fatty acids.
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Eat “I’m-full” fats! Fats from plants, nuts, and fish control what and how much we
eat and influence other players involved in building up and reducing fat on your belly
and bottom. How do they do that? By lowering the insulin level. They attract good
eicosanoids (tissue hormones, which make you feel healthy), regulate the appetite
hormone leptin, and stimulate hormones and enzymes that stimulate the fat
metabolism. They also increase thermogenesis and make sure that calories are
released as warmth through the skin. If you skimp on these fats, you’ll put on weight.
The “I’m-full” fat called omega-3 (alpha-linolenic acid) is contained in leafy green
vegetables and some vegetable oils (e.g. linseed, rapeseed, and walnut oil). You’ll find
eicosapentaenoic acid and docosahexaenoic acid mainly in fish and fish oil. Fat fish
like mackerel, herring, or salmon are particularly rich in omega-3 fatty acids. Whether
there are omega-3s in meat, poultry, and milk depends on what the animals eat and
the way they’re kept. Only organic farming provides omega-3. That’s right. Omega-3
fatty acids from fat fish, venison, organic cheese, and linseed oil make you agile and
happy, keep all your cells young, and prevent inflammations, which are also held
responsible for obesity.
Avoid fats that make you hungry! Omega-6 fatty acids are broken down in the body
to hunger substances. And because supermarket food that is rich in omega-6 is
considerably cheaper than omega-3-rich food, the vicious circle continues. We all
have enough omega-6. Omega-6s (linoleic acid, gamma-linolenic acid, dihomogamma-linolenic acid, arachidonic acid) are found in cereals and their respective oils
– such as wheat-germ oil or soybean oil – in red meats and margarine.
Drink Yourself Slim!
Every glass of water has 20 negative calories. So two liters a day
add up to ten kilos less fat a year. Pure fat! And that’s without any
effort at all, just by drinking water. Ideally, spice it up as Marionade
– with lemon and a mint leaf.
And then cut out the soft drinks. The average American drinks 300
liters of soft drinks a year. Do you know how much sugar that is?
30 kilos of sugar = 123,000 kcal = theoretically 17.6 kilos of fat. Just
one soft drink a day dramatically increases the risk of diabetes.
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Marionade ...
19
I Lose Weight …
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… by putting two spoonsful of linseed oil into my fat-burner drink in
the mornings. I also eat 30 grams of
nuts and seeds every day (walnuts,
sunflower seeds, pumpkin seeds –
natural, not roasted or salted). I don’t
skimp on olive oil, which added to
your salad suppresses your appetite
before a meal. Three times a week
I eat fat sea fish, such as salmon,
herring, or mackerel. If for some
reason I can’t do that, I take omega-3
pills, ideally combined with CLA
(conjugated linoleic acid).
Of course, I always make sure to
have enough of the CLA fatty acid,
which helps to build up muscle and
reduce fat.
My milk, yoghurt, and ham come
from an organic farm, so I get the
natural fat content – that tastes
better and the Omega-3 and CLA
fats keep you slim. I also love chili
oil! You’ll find more slim foods on
page 63.
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Enjoy Your Meal!
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Hungry? No time? No problem! Peel an
egg or simply open up a pack of smoked
salmon. Maybe have some cottage
cheese with herbs or some mozzarella
with tomatoes. Or prepare one of the
snacks on page 35. They have lots of
protein and will keep you going until you
find time to do some proper cooking.
Anything nature provides won’t settle on
your hips …
If you have a bit more time, just a few
minutes, prepare some tuna with avocado
salsa, spicy burgers with a yoghurt sauce,
some Thai curry, or an omelet with
mushroom ragout …
You’ll find a shopping list on page 33.
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Lots of Fat-burner Breakfasts
If you did without the side dishes in the evening, you’re allowed to eat carbohydrates in
the morning. Depending on how hungry you are, combine the no-carb-recipes with fish
or egg with one or two slices of wholemeal rye bread very thinly spread with butter. Or
enjoy a fat-burner drink or some fruit salad.
Fat-burner Drink
For an ideal start to the day, take a few magic ingredients provided by nature and your
blender will provide basic life insurance for every body cell: vital substances galore. This
drink is almost no-carb: it contains few carbohydrates and its ingredients stimulate the fat
metabolism. If you like, you can add two tablespoons of protein powder.
Put 100 grams of deep-frozen berries into the blender and let them thaw slightly.
Squeeze half a pink grapefruit and pour the juice over the berries. Put the lid on and
chop. Add 100 ml of buttermilk, kefir, or soy milk. Add two teaspoons of linseed oil, one
teaspoon of acacia honey, and a pinch of cinnamon and blend again. Pour into a large
glass and garnish with a mint leaf.
Fruit Salad with Yoghurt
Peel a small grapefruit, separate the segments, and cut into small pieces. Put into a bowl
and carefully mix in 100 grams of mixed, deep-frozen berries. Stir together 150 grams of
natural yoghurt and one teaspoon of acacia honey and pour over the fruit. Sprinkle with
one tablespoon of almond splinters.
For variation: delicious, colorful, and healthy – you really can’t eat enough fruit salad. For
the sake of variety, choose other fruits with a low glycemic index, such as apples,
peaches, or blackcurrants. Or try peaches, plums, and raspberries. Instead of yoghurt,
you can also have soured milk, cottage cheese, buttermilk, or kefir as a topping.
Scrambled Eggs with Ham and Tomato
Finely dice one shallot and braise in two teaspoons of oil until glassy. Wash and dice a
tomato and add to the shallot. Slice and add 50 grams of raw organic ham. Whisk two
eggs and add salt and pepper. Pour over the ham and stir until it thickens. Garnish with
basil.
Smoked Trout with Chervil Yoghurt
Peel 150 grams of cucumber, slice thinly, and salt. Arrange with two smoked trout filets
(50 grams each). Stir one tablespoon of lemon juice and some salt and pepper into 100
grams of natural yoghurt. Wash a bunch of chervil or dill, shake dry, chop finely, and mix
into the yoghurt. Pour over the cucumber and grind some pepper over it.
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Your fat-burner
cocktail should be
made with goodquality linseed oil.
If it’s good quality
it won’t taste bitter!
You can prepare it
very quickly with
mixed berries from
the deep freeze.
A big pinch of
cinnamon lowers
your insulin level.
Yoghurt, buttermilk, or soy milk
provide precious
protein. If one
teaspoon of acacia
honey is not
enough for you,
just add another –
acacia honey has
a low glycemic
index.
Eggs in a Glass with Seaweed Caviar from the South of France
Soft-boil two organic eggs for four to five minutes. In the meantime, prepare the seaweed
caviar. Put 50 grams of dried nori flakes (from an Asian or organic food store), three halved
shallots, the juice of an organic lemon, three tablespoons of cider vinegar, and 0.2 liters of
rapeseed oil in your blender. Blend for about two minutes until creamy. Put into a screwtop jar and keep in the fridge. Quench the eggs with cold water, peel and put into a glass.
Enjoy with a tablespoon of seaweed caviar.
Good to know: I got the recipe from my friend Jutta, who got it from an organic restaurant
in the south of France. Seaweed is rich in protein, dietary fibers, vitamins, and minerals
that stimulate your metabolism (B, Iodine) – and they’re no-carb to boot!
25
All-you-can-eat Recipes for Midday and
Evenings – All of Them No-carb …
These are recipes you can prepare at lunchtimes or in the evenings. You may eat
as much as you want of them! If the quantities don’t suffice, simply prepare more.
With one exception: do not increase the fruit portion!
To turn these recipes into a meal containing carbohydrates, you’re allowed to
combine them with the following – but please stick to the quantities given: three
tablespoons of brown rice (40 grams, uncooked) or one or two slices of wholemeal
rye bread (60 grams) or 50 grams of pasta al dente, two small boiled potatoes (80
grams) or three tablespoons of couscous (30 grams, uncooked).
Lots of Slimming Soups
Always have a supply of soup in your deep freeze! Just precook, freeze, then thaw out
when there’s no time to do any cooking. Or take it to the office in a thermos flask. You’re
always allowed to eat it: as a starter, on the road when you get the munchies, or as a main
course if you haven’t stuck to the diet.
Soups delight your palate, warm your soul, and satisfy your belly without making you fat.
Soups are like medicine. Depending on their ingredients, they can make you alert, healthy,
strong, intelligent, and potent. Just take a big cooking pot, put in some simple, goodquality ingredients, prepare some soup – and enjoy. My tip: make it spicy! Chili stimulates
your metabolism just as much as exercising does.
Fat-burner Soup
Makes four portions
Wash 300 grams of white cabbage, separate into segments, remove stalk, and cut into
strips. Peel 150 grams of carrots, clean three sticks of celery, and slice into thin strips.
Clean two spring onions and cut into fine rings. Wash, halve, and dice a small green bell
pepper. Use a big pot to boil 0.75 liters of water with 2 to 3 teaspoons of glutamate-free
vegetable stock (instant powder). Add the vegetables and a small tin of tomatoes (240
grams drained) including the juice. Season with 3 small chili peppers, pepper, and 2 bay
leaves. Simmer with the lid closed at a low heat for 20 minutes.
Stir in one tablespoon of cold-pressed olive oil. Don’t let the soup come to the boil again.
Use nutmeg and pepper to season. Finally, wash and chop a bunch of mixed herbs (such
as basil, chives, dill, and parsley) and stir into the soup.
26
Super-fast Minestrone
Chop an onion and sauté in one tablespoon of olive oil until glassy. Add 400 grams of
deep-frozen vegetable mix, pour 600 ml vegetable stock over it, and bring to the boil.
Season with salt, pepper, and 50 grams of mixed herbs. Add 100 grams of prawns and
leave to simmer with the lid closed for 10 minutes at medium heat.
Lemon Calamari Soup
Boil 200 ml of fish stock with the juice of half a lemon. Add 150 grams of deep-frozen
vegetable mix and 150 grams of calamari or mixed seafood and simmer for 5 minutes.
Season with salt and pepper and add three slices of lemon. Chop 4 sprigs of dill and
sprinkle over the soup.
Quick and Easy Main Courses
GLYX Salad with GLYX Dressing
Eat a bowl of salad before each main meal. That fills up your stomach and provides vital
substances, while the olive oil in the dressing attracts hormones that curb your appetite.
For one portion: slice a tomato, a red bell pepper, and a small carrot. Chop a spring
onion. Mix with 100 grams of seasonal lettuce (e.g. rocket, romaine lettuce, curled
lettuce, or lamb’s lettuce). For the salad dressing, whisk together two teaspoons of white
wine vinegar with salt, pepper, and half a teaspoon of mustard. Then stir in four
teaspoons of olive oil and one teaspoon of linseed oil.
27
My tip: prepare five times the above amount and keep it in the fridge. You can turn your
GLYX salad into a main course by adding a tin of tuna, or two eggs, or a mozzarella ball,
or 200 grams of chicken breast, or 150 grams of tofu.
Carb side dish: one or two slices of wholemeal rye bread (60 grams).
Vegetable Stir-fry
Wash an eggplant and cut into thin slices. Remove the seeds from a small yellow bell
pepper and cut into strips. Wash and slice a big tomato and a zucchini. Heat up 1
tablespoon of olive oil in a pan and add a finely cut onion and a chopped clove of garlic.
Add the vegetables and stew for about 3 minutes. Season with salt, pepper, and thyme.
Add 4 to 5 tablespoons of vegetable stock (instant powder) and simmer with the lid closed
for 5 minutes at low heat. Slice a mozzarella ball (125 grams), put on top of the
vegetables, and let it melt for 5 minutes.
Carb side dish: 40 grams of brown rice, 50 grams of pasta al dente, or 2 small boiled
potatoes (80 grams)
Lemon Soup with Chicken
Boil 200 grams of unsweetened coconut milk (tinned) with 500 ml glutamate-free
vegetable stock (instant powder). Add a stick of lemon grass (chopped), a piece of ginger
(peeled and sliced), a small red chili pepper, and 1 to 2 teaspoons of red curry paste (from
the Asia section of your supermarket) and boil for 5 minutes at medium heat. Dice an
eggplant. Add to the coconut stock and simmer for 15 minutes at low heat. Add 3 cleaned
and finely sliced spring onions along with 300 grams of chicken breast filet cut into strips.
Simmer for 10 minutes until done. Season the soup to your taste with 1 to 2 tablespoons
of lemon juice and garnish with chopped cilantro.
Carb side dish: 40 grams of brown rice or 30 grams of couscous
Salmon on Tomato-and-Mushroom Stir-fry
Season 150 grams of salmon filet with pepper, salt and lemon juice on both sides. Dice 3
tomatoes, finely slice an onion and chop a clove of garlic. Heat up 1 teaspoon of olive oil,
add the onion, garlic and pepper and steam for 2 to 3 minutes. Pour in 75 ml of vegetable
stock and season with salt, pepper and thyme. Put the salmon filets on the vegetables
and simmer for 8 to 10 minutes. Clean and finely slice 100 grams of champignons, fry in 1
teaspoon of olive oil, salt and pepper. Garnish the fish and vegetables with basil leaves.
Carb side dish: 40 grams of brown rice or 50 grams of pasta.
Omelet with Mushroom Ragout
Clean and slice 75 grams of oyster mushrooms and 75 grams of button mushrooms.
Clean and dice a tomato. Heat up 2 teaspoons of olive oil in a coated pan and steam a
28
finely diced shallot in the oil. Add mushrooms and tomato and steam for 3 minutes until the
liquid has evaporated. Stir in 1 tablespoon of yoghurt and 1 teaspoon of chopped parsley.
Add salt and pepper.
Whisk up 2 eggs with 2 tablespoons of milk and some salt. Heat up 1 teaspoon of olive oil
in a pan, pour in the egg-milk mixture, and let it set for 3 minutes at medium heat. Enjoy
your omelet with its mushroom filling.
Carb side dish: 1 or 2 slices of wholemeal rye bread (60 grams)
Spicy Burgers with Yoghurt Sauce
Peel and finely dice 2 shallots. Clean 2 small red chili peppers, remove seeds, and dice very
finely. Mix shallots and peppers with 200 grams of lean ground beef, 2 egg yolks, salt, and
pepper. Form small balls and press flat. Heat up 1 tablespoon of oil in a pan and fry the
burgers for 7 to 8 minutes until they’re brown on all sides.
In the meantime, stir 2 teaspoons of lemon juice and 1 teaspoon of olive oil into 150 grams
of natural yoghurt. Peel 1 small clove of garlic and crush over the yoghurt. Season with
cumin, salt, and pepper. Clean, shake dry, pick off, and chop 1 sprig of mint and 3 sprigs of
parsley and stir into the yoghurt sauce. Serve with the beef burgers. Side dish: tomato and
cucumber slices. Carb side dish: 40 grams of brown rice or 30 grams of couscous
My tip: the yoghurt sauce also tastes nice when warm – but only heat up gently, don’t let it
boil, otherwise the white beauty will curdle.
Tuna with Avocado Salsa
Grate the peel of a small organic lemon and mix with 1 crushed clove of garlic, 1 tablespoon of olive oil, some ground cumin, salt, and pepper. Spread the marinade on a tuna
steak. Dice the flesh of half an avocado and sprinkle with 1 tablespoon of lemon juice.
Clean a tomato, dice, and mix with half a finely chopped red onion and the avocado flesh.
Season with salt and pepper. Chop 2 sprigs of parsley and spread over the salsa. Fry the
fish in a coated pan until done, sprinkle with lemon juice, and arrange with the avocado
salsa. Carb side dish: 40 grams of brown rice or 2 small boiled potatoes (80 grams)
If You Have a Craving for Something Sweet
… it will often be stronger than your willpower. If you can’t take your mind
off it, you’ll just have to give in to it – with a tub of yoghurt, 2 teaspoons of
acacia honey, and 150 grams of slightly defrosted berries. Use your
blender to turn it into the world’s healthiest ice cream. Or make some
frothy milk by whisking up 0.2 liters of milk with 1 teaspoon of cocoa
powder and a pinch of cinnamon.
29
30
Thai Curry with Chicken
Slightly defrost 200 grams of deep-frozen mixed vegetables. Mix 75 ml of unsweetened
coconut milk (tinned), 2 to 3 teaspoons of water, and 1 to 2 teaspoons of green curry
paste (from the Asia section of your supermarket) in a pan and bring to the boil. Add the
vegetables and simmer for 5 minutes at medium heat. Add 150 grams of diced chicken
breast filet, 2 finely sliced spring onions, and 1 chopped red chili pepper. Simmer for
another 5 minutes at a gentle heat. Add soy sauce, salt, and pepper to taste. Season with
basil leaves. Vegetarian variety: use fish or tofu instead of chicken breast. Carb side dish:
40 grams of brown rice, 50 grams of pasta, or 30 grams of couscous
Romaine Salad with Mozzarella
Take apart 1 small romaine lettuce. Slice 1 ball (125 grams) of mozzarella and arrange
with the lettuce. Mix 2 tablespoons of lemon juice, half a teaspoon of honey, salt, pepper,
2 tablespoons of olive oil, and 1 teaspoon of thyme and sprinkle over the salad. Serve
with 1 tablespoon of seaweed caviar (recipe on page 25). Carb side dish: 1 or 2 slices of
wholemeal rye bread (60 grams)
Turkey Breast with Green Beans
Boil 150 grams of deep-frozen green beans in salted water until they’re al dente. Pour off
the water and leave to drain. Finely slice 100 grams of turkey breast. Heat up 1 tablespoon of olive oil in a pan, fry the meat in it for 2 minutes, season with salt and pepper.
Add the beans and simmer for 3 minutes with the meat. Mix up 100 grams of natural
yoghurt, 4 tablespoons of vegetable stock, 1 teaspoon of Hungarian sweet paprika
powder, salt and pepper, and stir into the vegetables. Wash and halve 100 grams of
cherry tomatoes and mix in. Carb side dish: 40 grams of brown rice or 50 grams of pasta
Colorful Egg Salad
Hard-boil several eggs. Divide 2 eggs into eighths for the salad and keep the remaining
eggs in the fridge. Cut 4 small radishes into slices, dice 1 small cucumber, and slice 1
spring onion. Mix and dress with a vinaigrette dressing made of 1 tablespoon of vinegar,
salt, pepper, half a teaspoon of salt, and 1 tablespoon of rapeseed oil. Garnish with cress
and 1 tablespoon of seaweed caviar (see page 25). Carb side dish: 1 or 2 slices of
wholemeal rye bread (60 grams) or 2 small boiled potatoes (80 grams)
All-you-can-eat Sausage Salad
Cut a shallot into thin half-rings. Wash and quarter 1 mini cucumber and cut the quarters
into small slices. Wash and quarter 4 plum tomatoes. Slice 150 grams of turkey ham. Mix
all ingredients in a bowl. Stir together 2 tablespoons of rapeseed oil, 1 tablespoon of
vinegar, and half a teaspoon of Hungarian sweet paprika powder, add salt and pepper.
Use mixture to marinate the salad. Carb side dish: 1 or 2 slices of wholemeal rye bread
(60 grams)
31
Roast Beef with Avocado Cream
Cut 1 ripe avocado in two, remove the stone, mash one half with 2 teaspoons of lemon
juice. Mix in 2 tablespoons of sour cream, 2 teaspoons of grated horseradish, 2 tablespoons of vinegar, and add salt and pepper. Dice the second half of avocado and 2
tomatoes and fold in. Arrange avocado cream with 100 grams of cold-cut roast beef
and grind some pepper over it. Carb side dish: 1 or 2 slices of wholemeal rye bread
(60 grams) or 2 small boiled potatoes (80 grams)
Marinated Turkey Breast
Arrange 120 grams of cold-cut turkey breast and 2 handfuls of rocket. Mix 2 tablespoons
of lemon juice, 2 tablespoons of stock, salt, pepper, and 2 tablespoons of olive oil and
sprinkle over the meat and lettuce. Quarter and dice 2 tomatoes and add on top. Garnish
with 30 grams of pine nuts. Carb side dish: 1 or 2 slices of wholemeal rye bread (60
grams)
Feta Cheese in Foil
Slice 1 tomato, 1 zucchini, and 1 pepper, cut half a small red onion into rings and arrange
everything on aluminum foil. Put 150 grams of feta cheese on top. Mix 2 teaspoons of
olive oil, a crushed clove of garlic, salt, pepper, and half a teaspoon of oregano and
sprinkle over the cheese. Close foil. Bake in the oven at 220 °C (middle tray, convection
oven 200 °C) for 15 minutes. Carb side dish: 40 grams of brown rice or 50 grams of pasta
Fish and Spinach Curry
Boil 100 grams of unsweetened coconut milk (tinned) with 1 teaspoon of red curry paste.
Season with 2 teaspoons of fish sauce. Add 50 grams of peeled raw shrimps, 100 grams
of halibut filet (chopped), and 100 grams of defrosted deep-frozen leaf spinach. Simmer
for 5 minutes. Sprinkle generously with coriander. Vegetarian variety: use tofu instead of
shrimps and fish. Carb side dish: 40 grams of brown rice or 30 grams of couscous
Grilled Tofu Skewers
Cut 125 grams of tofu into 8 cubes (2 x 2 cm), marinate for 10 minutes in 1 tablespoon of
olive oil, 1 crushed clove of garlic, 1 tablespoon of lemon juice, salt, pepper, and half a
teaspoon of chopped thyme. Arrange on the skewers together with 4 cherry tomatoes and
4 small button mushrooms, and baste with the remaining marinade. Grill for 3 minutes on
each side. Carb side dish: 1 or 2 slices of wholemeal rye bread (60 grams) or 2 small
boiled potatoes (80 grams)
Herring Salad
Mix six tablespoons of yoghurt, one teaspoon of mustard, salt, pepper and three teaspoons of vinegar. Dice 150 grams of herring filets and one small apple. Finely dice two
cocktail gherkins and a small red onion. Mix into the dressing. Carb side dish: one or two
slices of wholemeal rye bread (60 grams) or two small boiled potatoes (80 grams)
32
Shopping List: PRINT OUT, CHECK, AND TAKE WITH YOU
From the Greengrocery From the Organic Bakery
Vegetables and
wholemeal rye bread
Mushrooms
avocado
From the Supermarket
cucumbers
Milk and Dairy Produce
bell peppers, red and yellow
milk
pointed peppers
natural yoghurt
buttermilk
kohlrabi
eggplant
kefir
tomatoes
curd
zucchini
sour cream
carrots
cream cheese
cottage cheese
celery
small radishes
mozzarella
leek
feta cheese
white cabbage
eggs
potatoes
chili peppers, red
ginger
Meat, Poultry, Cold Cuts
garlic
ground beef
spring onions
Parma ham
shallots
turkey breast
cold-cut roast beef
red onions
champignons
button mushrooms
Lettuce and Herbs
leaf lettuce, such as rocket,
romaine lettuce, curled
chicken breast filet
Fish from the Cooling Shelf
trout filets
smoked salmon
herring filet
lettuce, or lamb’s lettuce
Cans, Cereals
herbs, such as chives,
soy drink, unsweetened
parsley, cress, basil, dill,
cocktail gherkins
mint, chervil, thyme, oregano olives, black or green
peeled tomatoes
Fruit
tuna in brine
grapefruit
fish fond
apples
vegetable stock, glutamate-free
couscous
pears
fresh berries
organic lemons
pasta, from durum wheat
brown Basmati rice
From the Deepfreeze
leaf spinach
green beans
mixed vegetables
fruit mix
fish, such as tuna steaks,
halibut
shrimps, peeled
Oils and Vinegar
olive oil
rapeseed oil
linseed oil
white wine vinegar
cider vinegar
Nuts and Spices
pine nuts
almond splinters
mustard, medium-strength
horseradish
bay leaves
Hungarian sweet paprika
nutmeg and curry
cumin
sea salt and pepper
cinnamon
Sweeteners
dark chocolate
brown cane sugar
acacia honey
From the Asia Shop
tofu
nori seaweed flakes
unsweetened coconut milk
soy sauce and fish sauce
currypaste, red
lemon grass
cilantro
33
34
Healthy Snacks for In-between
If you get hit by hunger attacks in the afternoons, it’s OK to
cater to your body’s needs. The following snacks stimulate
your fat metabolism:
☀ Take 2 sliced tomatoes and 100 grams of cottage cheese
and sprinkle with 1 teaspoon of linseed oil.
☀ 1 Cut a mini cucumber into sticks and dip into 100 grams
of yoghurt with half a teaspoon of curry and salt.
☀ Cut a small red bell pepper into strips and dip into 2
tablespoons of cream cheese mixed with a tablespoon of
deep-frozen herbs.
☀ Skewer 80 grams of feta cubes, 4 olives, and 4 cherry
tomatoes onto wooden sticks.
☀ Have 6 small radishes and 100 grams of curd mixed with 1
tablespoon of milk, salt, pepper, and cress.
☀ Grate a kohlrabi, add 1 tablespoon of lemon juice, and mix
with 2 tablespoons of yoghurt, salt, and pepper.
☀ Mix 2 chopped tomatoes with 200 ml of buttermilk, season
with salt and pepper.
☀ Purée 100 grams of cucumber with 200 ml of kefir,
1 tablespoon of chopped dill, salt, and pepper.
☀ Have 60 grams of tinned tuna with 1 tablespoon of
chopped parsley, salt, and pepper.
☀ Slice 80 grams of tofu and a tomato, season with 2 teaspoons of soy sauce and 2 teaspoons of oil.
☀ Prepare 250 ml of hot vegetable stock and stir in a
whisked egg.
☀ Cut a hard-boiled egg into two halves, add 2 teaspoons of
seaweed caviar (see page 25) and some cress.
35
Three Kilos
à la Marion
What Did I Have for Breakfast
During the Last Ten Days?
I’ve mixed my fat-burner drink five
times, had eggs in a glass twice,
scrambled eggs with bacon once,
and fish twice. I know: not
everybody likes fish for breakfast,
but I do.
What Did I Have in Stock?
I made a big pot of fat-burner soup
in advance and put individual
portions into the deep freeze. One
portion was always waiting in the
fridge, in case I got hungry but
didn’t have time to cook. My fridge
also always has ready portions of quark, cottage cheese, mozzarella, boiled eggs, fried
organic chicken breast, and cold-cut turkey. I simply roll the cold meat around some
vegetables – whatever organic produce I’ve purchased from an organic farm. This week:
tomatoes, celery, kohlrabi, and peppers. My deep freeze is always well stocked with fish,
chicken thighs, vegetable mix (unseasoned), and of course berries.
What Did I Eat at Lunchtime?
A ball of mozzarella with tomatoes is super quick. So is smoked trout. With salad of course,
so that I get my vegetables. At lunchtime I also have a slice of wholemeal rye bread. I had
feta in aluminum foil once. Fantastic! I took roast beef with avocado cream with me to the
photo shoot. Great! And for Sunday, I prepared the herring salad because my husband,
Wolf, really loves that. I had the vegetable-tofu stir-fry, once. Another time, I had the fatburner soup, with shrimps as added protein. Once, I treated myself to a huge helping of ice
cream instead of lunch: I mixed slightly defrosted deep-frozen berries with yoghurt and
acacia honey in the blender. Apart from all of that, I ate soup. I love soup.
36
What Did I Eat in the Evening?
I enjoy eating in the evenings the most. That’s when my body tells me whether I need
carbohydrates or not. Four evenings were carbohydrate-free, so I just had one of the
recipes starting on page 27 – without a side dish. One evening, I prepared the ground beef
and zucchini dish. Yummy! I also had turkey breast with green beans once, the wonderful
vegetable curry once, and the fish stir-fry once. On one occasion, I had a mountain of pasta
with olive oil, garlic, chili, and strips of smoked salmon. I always had salad as an appetizer.
Twice, I went for dinner and ordered a big salad with fish or grilled meat.
When Did I Eat Fruit?
I ate only citrus fruits, sour apples, and berries – and no more than two portions a day. In
the mornings, I had fruit in my fat-burner drink: half a grapefruit before a meal, or an apple
or berry dessert. Don’t eat any fruit during your carbohydrate-free evenings. In the
mornings, your glycemic index is so low that the fat-burner drink doesn’t stop the burning
of fat.
What Did I Eat In-between?
Most times nothing at all. I’m happy with three meals. But every now and then, whenever I
have a little craving, for example, I’ll have two eggs, half a ball of mozzarella, three slices of
air-dried meat, and a glass of frothy milk with cocoa and cinnamon.
Did I Take Any Food Supplements?
Yes. I always do that anyway. I take protein powder, omega-3/CLA capsules, berry extract
juice, and liquid bitters, as well as an individual combination of vitamins and minerals.
And Were There Any Lapses?
Sure. On Friday night, when I went to the cinema. The film was so exciting, I finished Wolf’s
huge tub of salty popcorn almost by myself. The next morning, I simply cut out the
carbohydrates and had only two eggs in a glass – with freshly picked herbs, of course.
37
Muscle Power
38
Fat Gets Burned in Muscle
The secret of real success is exercise. Without exercise, nothing will
happen. You have to burn your fat. In your muscles. If you go on a
diet and don’t use them, you’ll lose them.
Your muscles will burn fat as long as you don’t overstrain yourself. In
other words, jog slowly or train on the trampoline. That way, you burn
600 kcal. Exercising your muscles burns another 70 kcal in ten
minutes (at 60 kg body weight). With every gram of new muscle, you
gain another little fat-burning oven. And what’s even better: every
minute of exercise stimulates the fat-burning process for the rest of
the day.
Talking about carbohydrates: by jogging slowly, you burn about 60
grams of carbohydrates an hour. So if you eat a croissant and don’t
want it to stop your body from burning fat, you can burn off that
croissant with an hour’s jogging.
Ideally, of course, you’ll combine endurance and strength training. A
trampoline is a good way to do both at once! Treat your muscles to:
> 30 minutes of endurance training a day
> three clever, whole-body exercises for more muscular strength
> a little stretching program
39
Start Your Lightweight Life!
People keep asking me whether it’s possible to lose weight without exercising.
Of course it is. But it’s no fun. And your muscles waste away. There’s really
nothing nicer than exercising – and every minute of it makes your life lighter.
Jogging on an Empty Stomach
According to researchers at the University of Birmingham, your body burns more fat if its
carbohydrate store is empty – which it is in the morning after a night without food. In the
morning, your glycogen stores, your body’s energy tanks, are pretty empty, especially if
you had a low-GI or no-carb meal the night before. This is when I go jogging or get on the
trampoline – with nothing in my stomach apart from a cup of coffee and a glass of water.
I exercise for 30 minutes – and because there are no carbohydrates available, my muscles
burn fat. As for those annoying three kilos on my hips, I can feel myself getting lighter, step
by step.
You can’t do it on an empty stomach? If you urgently need something to eat before
activating your muscles, then you’re allowed to eat an egg or a few spoonsful of quark –
40
without sugar. That’s protein for your muscles. You can also drink a protein shake (without
carbohydrates). And take some dried fruit with you for emergencies.
Takeoff toward Fitness
People who know me will tell you that my favorite sports equipment is my trampoline.
Twenty minutes of trampolining has the same effect as 30 minutes of jogging. It trains your
endurance and your muscles at the same time – every muscle, from head to toe. And
everybody can do it, whether they’re two or 99 years old. If you have one at home, there’s
no excuse for excuses – and it’s soooo much fun! Fat melts away, lymphatic fluid flows,
and muscles grow. Your connective tissues tighten and your whole body gets detoxified.
You train your balance and coordination, and become more self-confident and less
susceptible to stress. It makes you creative, fit, and happy. You can get the right
trampoline for every weight – yes, gentlemen, there’s one out there for you too. A
trampoline is no more expensive than a pair of really good jogging shoes and it will remain
a loyal training partner for years. On a trampoline, you can power walk, jog, or jump
without straining your joints – even if you are quite weighty.
If you don’t like showing yourself in public, if there are no green areas in your vicinity, or if
it’s difficult for you to leave the house to go jogging because of your children – the solution
is always the same: get a mini trampoline. You can use it even in a small apartment, it’s
light, and it doesn’t take up much room (mat diameter: 87 to 120 cm). If you take off or
fold in its legs, it can disappear behind a
wardrobe or underneath the sofa (see
page 64 for supplier).
My tip: exercising on the trampoline trains not only
your endurance but also your muscles – bouncing
up and down and overcoming gravitation
exercises your muscles. That’s quite enough for
beginners. If you’re more advanced, you can
intensify your workout with an exercise band.
How Fast Should I …
go for a stroll, power walk, or jog? That depends on your
stamina. If you never do any sports, a 30-minute walk on an
empty stomach will be enough to burn your fat.
41
Why Do You Also Need Strength Training to Lose Weight?
The basal metabolic rate – the calories you burn at rest – increases with every gram of
muscle you build up. That’s because muscles need energy, they need fat, even when
you’re sitting on the sofa. What makes muscles grow long-term? Short, intensive strength
training. Three times a week for half an hour is enough if your training uses all your
muscles. Alternatively, you can do some timesaving vibration exercises on a Galileo
training device. Or you can exercise for a few minutes every day with the three clever
exercises recommended by sports scientist Holle Bartosch, page 45. They’re a very good
way to start, easy to integrate into your daily schedule, and will provide a boost of
testosterone to wake you up and stimulate the burning of fat. Just try it.
Does Sport Make You Hungry?
No, it doesn’t. On the contrary: a small portion of protein before exercising will increase the
messenger substances that curb your appetite. Have some quark, tofu, yoghurt, cottage
cheese, turkey steak – or a protein shake. That way, you’ll also provide your muscles with
the substance they need to grow.
The Afterburn Effect
When you do strength training, your body burns mainly sugar. So how do you get at those
little rolls of fat? First of all, calorie consumption in your anaerobic metabolism is very high.
Strength training empties your sugar store and uses up your sugar supplies, which are
replenished with energy – with calories. Moreover, every time you repeat an exercise, you
create a negative energy balance – which is the basis for losing weight. Most importantly,
strength training increases the basal metabolic rate, the amount of energy you need when
you’re at rest, for breathing, for your heartbeat, and to keep your body temperature
constant.
All of this is called the afterburn effect. Strength training destroys muscle tissue, which
needs to be repaired, and that takes energy. Exercising increases your adrenaline levels.
Adrenaline stimulates the fat metabolism. The empty sugar stores in your liver and muscles
need to be replenished. Regenerative processes run at full speed. Furthermore,
regeneration occurs in the fat metabolism. Strength training in itself doesn’t burn up much
fat, if any at all, but the intensive, regenerative processes set in motion by strength training
require a lot of fat and protein. Therefore, you really should eat protein, either after training
or just before.
You’ll find
> a short endurance program on page 44.
> three clever muscle exercises on page 45.
> the most important head-to-toe stretching exercises on page 46.
42
Put Your Sneakers
On – and Burn Off
14 Kilos of Fat per
Year!
Well, I’ve just spent the past ten
days wearing sneakers – from
morning to night. I’ve moved a
great deal more. Every so often,
I also broke into a trot. Why?
Because I managed to get myself
going again. Somehow, over the
last year, it wasn’t just fat that
crept up on me, but also inertia.
Ten days of wearing sneakers put
me in the right frame of mind for
more movement in-between.
Slim people do have a simple
secret: plenty of movement in their day-to-day life. James Levine and his colleagues at the
Mayo Clinic in Rochester proved in a study that slim people move about 150 minutes more
a day than stouter people. No, no, no, they don’t spend those 150 minutes jogging through
the forest or pushing weights in the gym. They spend that time walking instead of getting
into the car, or climbing stairs instead of taking the elevator. You should do that as well.
You can even burn calories by tapping your toes to the beat of “We Will Rock You” by Guns
’n’ Roses. At the end of the day, it’s really the small movements that add up to an additional
350 kilocalories. That equals 39 grams of fat a day – totaling 14 kilograms of fat a year. Use
every opportunity that presents itself. If you can’t think of anything better, do the dishes by
hand. Personally, I prefer walking round the block with my dogs, Fido and Sammy.
43
Your Endurance Program
You need half an hour – and an endurance sport you enjoy. Jogging is ideal for slightly
overweight people who are fit, Nordic walking is ideal for overweight beginners, and
trampolining is ideal for everybody. You’ll need proper equipment, most importantly a heart
rate monitor. Also jogging or Nordic walking shoes, Nordic walking poles (ideally made
from carbon), or a good mini trampoline. The latter is ideal for burning fat effectively at
home – just bob up and down, run, hop, or jump on it. They’re available upward of 189
euros (www.fidolino.com). No matter what form of training you go for – power walking,
jogging, cycling, Nordic walking, or trampolining – don’t forget your heart rate monitor. Yes,
30 minutes! You’re allowed to do more if you want.
The Feel-good Heart Rate Formula
Only constant and uniform movement at the right heart rate, using as many muscles
as possible, really gets your fat burning and strengthens your cardiovascular and
immune system. To find out how to exercise at the right heart rate just calculate your
heart rate for the day.
Calculate your maximum heart rate:
HRmax = 220 – age for men
HRmax = 226 – age for women
Heart rate for the day:
• Low: HRmax x (0.55 to 0.65) =___-___
• Medium: HRmax x (0.65 to 0.75) =____-____
• High: HRmax x (0.75 to 0.85) =____-____
Beginners work toward the lower limits of the heart rate and only aim to reach third
gear, the high heart rate, from day five. Fit people can aim to reach the upper heart
rate. Please note: these figures are meant only as a rough point of reference. Pay
attention to how you feel. If you run out of breath, switch back into a lower gear.
Muscle Training
If you’d like to achieve 100 percent – 100 percent fat burning, 100 percent vitality, 100
percent health, 100 percent good mood – you should train your muscles in addition to
your endurance. Cleverly. Some exercises make big groups of muscles work at the same
time – which means big success in a short time. The three magic exercises on the next
page (taken from a fitness book by Dr. Ulrich Strunz and published by
Heyne-Verlag) can easily be integrated into your day-to-day life –
without any sports equipment. Do two or three sets, each for two to
three minutes at a time. The last repetition should be quite tough on you.
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Clever Knee Bends
This exercise strengthens all your muscles: Stand with
your feet slightly apart. Slowly lower your bottom,
bend your upper body slightly forward, and pull in your
belly button. Keep your knees behind the tips of your
toes. Lift your arms above your head so that they
follow the line of your back, with your palms facing
each other. Pull your shoulders down and hold for one
minute.
Variation: press your palms together to also strengthen
your chest, shoulders, and back.
Pressing against the Wall
This exercise strengthens your thighs, legs, and calves:
Lean your back against the wall and slide your bottom
down until your thighs form a parallel line to the ground.
Your lower legs form a 90 degree angle at the knees,
your arms and palms are pressed flat against the wall.
Hold for one minute.
Variation 1: breathe in, lift one heel off the floor, hold,
and put down again.
Variation 2: breathe in, lift one leg up, breath out as you
put your leg down again. Change legs.
Pressing against the Table
This exercise strengthens your back, shoulders, arms,
stomach, and hips: Sit down on the edge of a chair,
bend your upper body slightly forward from the hips,
pull your shoulders back and pull in your belly button.
Press your palms against the underside of the table.
Hold for one minute.
Variation 1: lift your heels and one foot off the floor.
Hold, then change feet.
Variation 2: lift your left foot and stretch your right arm
above your head so that it follows the line of your back.
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Your Stretching Program
A muscle gets shorter as it grows. Stretching against it is good. In fact, stretching is
extreme relaxation for muscle and soul. But be sure to adopt the stretching position
gradually, so the muscle can relax slowly – don’t bounce into the stretch. Hold the
stretching position for 15 to 20 seconds and breathe toward the area of your body that’s
being stretched. Here are five quick stretches from your calves to your neck.
Your Calves
Find yourself a
step and stand
on it with both
feet. Push one
foot backward
until your heel
is in the air.
Slowly stretch
out your back
leg and lower
your heel.
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Inside and Back of Your Thighs
Stand with your legs wide apart and your knees
straight. Bend forward, keeping your back straight.
You can also do this exercise with your legs closed.
Front of Your
Thighs
Stand up straight
with your knees
relaxed. Pull one
foot toward your
bottom and push
your hips forward.
Hold, then do the
same with the other
foot.
Your Neck and
Back
Drop your shoulders
and head forward,
with your chin
Outside of Your Leg,
Side of Your Torso
pointing to your
chest. Push your
hips forward, put
Cross your right leg over
your hands behind
the left one, lift your left
your head, and
arm, and pull it over your
gently pull
head to the right. Push
downward.
your right hip forward.
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48
Say Hi to a Good Mood!
Don’t do anything that puts you in a bad mood. Frustration stops the
reduction of fat. Negative thoughts have the same effect on your body as a
bar of chocolate: your insulin level rises and your body stops the reduction
of fat. Brain research shows that every negative feeling causes the body
stress. Stress hormones slow down lipolysis, the reduction of fat. Boredom,
loneliness, envy, anger, grief are all negative feelings that put your brain
under stress. They all crave sugar – and we tend to bury them all under food.
So please don’t step on the scale every morning. Instead, spend a lot of time outside,
because light puts you in a good mood. And instead of talking to your mother-in-law on
the phone, escape into the bathtub every now and then and enjoy a sea-salt bath – and
do one of my favorite relaxation exercises every day.
Inner Balance with the Tree Pose
For my part, I adopt the yoga tree pose while I’m waiting for something, while I’m on the
phone, while the coffee is brewing – or when I’m getting stressed or frustrated by
something. Some people reach for a bar of chocolate in such situations. Unfortunately,
eating out of frustration causes even more frustration – because you feel even worse
afterward. Any other way of fighting stress is better. For some it’s a coffee break, for
others it’s jogging or listening to music on their MP3-players. There are so many ways to
relax. Find out which one suits you. Here’s my tree pose:
Stand up straight and move your weight onto your left foot. Put the sole of your right food
against your left shin and press your palms together in front of your chest. If you can keep
your balance that way, put the sole of your foot against the inside of your thigh and
stretch your arms above your head. Breathe in and out deeply. Hold the position for a few
seconds.
By the way: good balance is the best starting point for effective muscle training.
Sea-salt Bath
Get to the sea without leaving your bathroom. A sea-salt bath relaxes body and spirit,
nurtures your skin, tightens your connective tissues, and stimulates the burning of fat.
Dissolve 1 kilo of sea salt in hot water. Add cooler water until the bath temperature is 38
°C. Submerge yourself for 20 minutes. Have a lukewarm shower and put on body lotion.
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Boost Your Energy Levels!
For thousands of years, people have used simple movements and stretching to help the
flow of energy and soak up strength and joy. Donna Eden wrote a wonderful book called
Energy Medicine for Women. Here’s an exercise she calls “Connecting Heaven and
Earth,” which she found on Egyptian hieroglyphics in the Museum of London. You’ll see
how this simple exercise makes the energy flow and how much lighter you’ll feel. And
feeling light reprograms your hormonal balance to burn fat!
1. Adopt a standing position with your right leg to the front.
2. Rub your hands together and shake them off.
3. Place your hands on the fronts of your thighs with your fingers spread.
4. Inhale deeply and circle your arms out to your sides.
5. While exhaling, bring your hands together in front of your chest in a prayer position.
6. While inhaling deeply, separate your hands, stretch your right arm toward heaven, follow it with your
gaze, and push your palm upward. Stretch your left arm down behind your bottom and push your palm
downward.
7. Hold this position for as long as is comfortable.
8. Breathe out through your mouth, fold your hands in front of your chest. Repeat the exercise three
times. Change arms.
Instant Carefreeness
These little exercises work immediately, always, and everywhere.
Qigong – Getting Rid of Pressure: If you seem to be carrying the weight of the world on
your shoulders and you can feel the tension rising, then take a minute for this exercise:
Stand upright, relax, bend your knees slightly, and straighten your spine. Put your palms
together in front of your chest and relax your shoulders. Now press the heels of your
hands together firmly. Count to ten, then slowly relax the pressure. Repeat six times.
A Mudra for More Composure and Courage: If you’re short on energy and need a
confidence booster to see you through the next few hours, then try the Apan Mudra, a
finger position used in Asian healing. It activates the reflex areas of your hands and
stimulates reactions in your body. Sit on a chair with your back straight and open your
chest. Place your lower arms on your thighs and breathe normally. With your palms facing
upward, put your thumb, middle finger, and ring finger together, pressing slightly, and
extend your other two fingers. Concentrate on your breathing for five minutes. With
practice this can be kept up for 45 minutes.
A Vent for Your Anger: If you feel anger rising, tense your muscles very firmly: bottom,
thighs, and fists. Tense, relax, tense, relax – until your anger has subsided.
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Look Here, I’m Awake!
There was a time when I really suffered from
tiredness. I tried everything, from amino acids
(tyrosine) to having cold showers. Brrr. And then,
finally, I woke up. Fantastic! It just went “click”!
Wham! All of a sudden, my thoughts went from
their usual sluggish mode to lightning speed
flashing again. What a wonderful feeling! My legs
felt ready to jump around again, rather than just
heading for the sofa of their own accord. It
wasn’t cold showers that woke me up! I assume what did it was a combination of vitamin
B12 with the amino acids glutamine and phosphonoserine, which you need for your nerves
and cellular metabolism. As well as homeopathic globules for the brain: I took Caladium
seguinum D12, five globules twice a day.
And here’s my short
detoxification program, which I recommend to anyone who’d like
to lose weight before they get tired ...
1. Drink a glass of water every hour to help your kidneys with their work. I love it hot with
ginger!
2. Bounce on the trampoline for three minutes to stimulate the flow of lymphatic fluid – our
special-waste disposal facility.
3. Get half an hour’s exercise every day to strengthen your body’s detoxification systems
and to extract toxins from your connective tissues – so they can be removed.
4. Eat protein with every meal to stimulate the production of glutathione, our body’s
strongest detoxification agent.
5. Get help from plants. Cabbages, watercress, artichokes, garlic, pomegranates, zest,
dandelion, and cilantro leaves are great detoxification agents. And nibbling basil is a simple
way to get rid of stress.
6. Drink green tea to help your body eliminate its enemies.
7. Make the most of alternative medicine. Every morning, rinse your mouth out with a
teaspoon of sesame oil.
8. Eat natural yoghurt to provide your body’s poison barrier, the intestines, with useful
bacteria.
9. Minimize your consumption of ready-made foods. We aren’t equipped to deal with
products that have been chemically treated to make them last longer and be appetizing.
Our detoxification system can’t cope with them.
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Simple Answers to
Frequently Asked Questions
Do You Need Carbohydrates to Feel Full?
Your stomach doesn’t. Just push the side dish to the edge of your plate and eat it last.
It’s only your head that needs a piece of bread, and your head will be content with just a
small piece. What really fills you up is protein. If your normal diet doesn’t contain enough
protein, your body will keep on telling you it’s hungry until its protein stores have been
replenished, and so you eat more. This is called the protein-leverage effect.
Why Do Ready-made Products Make You Fat?
Many ready-made products contain substances – such as sweeteners, glutamate, and
flavorings – that deceive your body or even affect the brain metabolism, which controls
your appetite. What this means is that you eat “light” products and promptly get a
craving for fat. You eat sweeteners and get a craving for sugar. You eat artificial strawberry flavoring and get a craving for real fruit. You eat the flavor enhancer glutamate and
52
Foods That Put You in a Good Mood
Cutting out carbohydrates will put you in a bad mood – simply because your brain
produces less serotonin, which is the substance of contentment. To produce serotonin,
your brain needs protein – to be precise: the amino acid tryptophan. And for tryptophan
to get into the brain, your body needs sugar. Therefore, protein plus carbohydrates –
shrimps with pasta, quark with fruits, milk with honey, fish with brown rice – makes you
happy. And people who are happy generally don’t have any weight problems.
need another helping. The problem is that hunger is always stronger than our will,
otherwise we wouldn’t survive. Prepackaged cheese, plastic milk bottles, plastic bags,
baby bottles, fish cans, cheese foil, all sorts of things contain plasticizers like bisphenol A.
Bisphenol A causes infertility – and gives you an appetite. Laboratory mice that were fed
bisphenol A gained weight. Women who have a lot of this hormone in their bodies suffer
from obesity, and so do their children.
Why Does Insulin Make You Crave Food?
A lot of insulin means that your blood sugar level drops within two hours – often below the
necessary 70 milligrams. And neither your brain nor your nerves like that. You get tired,
jittery, distracted, nervous – and you start craving food. One or two hours after a meal,
you start suffering from slight to more pronounced hypoglycemia. You have to eat again.
Frequently, this up and down in your blood sugar levels keeps you eating all day long. The
(blood) sugar is stronger than your will.
A Spoonful of Sugar Doesn’t Hurt, Does It?
No, it doesn’t! Like everything else in life, it’s a matter of moderation. The burning of fat
stops only when a lot of carbohydrates enter your blood quickly. Your brain burns five
grams of carbohydrates per hour. You can therefore enjoy a spoonful of sugar or honey, a
small piece of chocolate or an apple without stopping the fat-burning process – and you’ll
get yourself into a better mood!
Why Does Stress Equal Sugar?
The stress hormone cortisol constantly mobilizes sugar. Your blood sugar and insulin
levels rise. And as long as there’s insulin in your blood, you can’t reduce fat. Your body
really doesn’t like having sugar in the blood, so it puts it away into fat cells. The blood
sugar levels drop and, as a result, you start craving food and get into an awful mood.
What helps is a little breathing exercise. Whenever you start feeling stressed, breathe in
deeply, count to four, hold your breath, count to four, breathe out, count to four, breathe in
…. until you’re feeling veeeeeery calm.
53
Slim Down – and Enjoy It!
54
What You Really Should Avoid
Saturated and hydrogenated fats in ready-made products, clarified butter and lard, beef
tallow and palm oil damage the blood vessels and settle on your hips in an ugly way.
Hydrogenated fats, which are damaging to your heart, are contained in cheap margarine,
in ready-made products and deep-frying oil. Arachidonic acid facilitates inflammation and
body processes that make you fat. You’ll find them mainly in pork, offal, and poultry skin.
Why Shouldn’t You Combine Fat with Sugar, Starch, and White Flour?
If you have your roast with dumplings, the dumplings attract insulin and the fat from the
roast moves straight onto your hips. That won’t happen if you eat your roast with
vegetables. If you want to lose weight, you should avoid the fatal combination of fat and
sugar – and in this context, sugar also means starch. Now you know why chips make you
gain so much weight. Other things that make you fat are roast pork with dumplings, pasta
with cream sauce, cream cakes (sweet dough with a fatty filling), bread and butter with
jam, fruit ice cream with cream, pizza, French fries, croissant with chocolate, white bread
with cheese, beer, or bread with cold meat.
And Why Should You Combine Protein with Carbohydrates?
Combining fruit with yoghurt, fish with potatoes, or shrimps or tofu with pasta attracts less
insulin. And enjoyed together, protein and carbohydrates influence your hormonal balance
to make you feel awake and put you in a good mood.
How Do You Make Your Muscles Burn Fat?
Simply by preventing them from wasting away. Aging means that every year, you lose half
a pound of muscles. In their place, layer upon layer of fat settles. Therefore: use them or
lose them! Do 30 minutes of power walking or jogging every day and treat your muscles to
a quick, strenuous workout seven times a day. That makes them produce interleukin,
which melts fat away. Lazy people or people with little time will be able to do this very
efficiently using the vibration technique on a Galileo training device. For more information,
go to www.fidolino.com.
Can You Slim Down in Your Sleep?
Lack of sleep raises your cortisol level. People who sleep less than five hours have 15
percent more of the hunger-stimulating hormone ghrelin in their blood. Ghrelin makes your
body produce more cortisol. Plus: the levels of the fullness hormone leptin are 15.5 percent
lower in people who sleep little. As a consequence, they feel hungrier.
55
Can You Think Yourself Slim?
Thoughts influence not only the mind, but also bodily functions. The power of your
thoughts can block out pain, lower your blood pressure, make muscles grow, and defeat
illness. People who think, “I’m big and ugly” will be sad and sluggish. Their weight sticks.
People who think, “Under these layers of fat there’s someone slim trying to get out” will
be more upbeat and exercise more actively. You can reprogram negative thoughts and set
yourself positive aims. Motivate yourself – and your weight will melt away.
When Do You Need Protein Supplement?
How much protein does a person need? At least one gram per kilogram of body weight,
ideally 1.5 or even 2 grams. For someone weighing 80 kilos, that’s relatively easy to
obtain. For people who weigh 150 kilos, however, it’s a lot more difficult, as they’d get fed
up with fish pretty quickly and feel as if cottage cheese were coming out of their ears.
They’d have to eat one kilogram of halibut or salmon or 1.5 kilograms of cottage cheese
to obtain 200 grams of protein. So if you weigh more than 100 kilos, get yourself some
good-quality protein powder (see page 65 for suppliers) and take it until your weight is so
far down that an egg, a yoghurt, or a piece of smoked fish will be enough to cover your
requirements.
What’s the Best Time for Athletes to Eat?
When I’ve finished exercising in the morning, I provide my muscles with protein straight
away. After all, I want to keep them so that they keep burning fat. I therefore prepare
myself a fat-burner cocktail, which I have 15 to 30 minutes after exercising. During that
time, just after exercising, your body’s regeneration processes are at their maximum. This
phase is called “window of growth.” When it comes to absorbing nutrients, your muscles
are like sponges in that phase. You’ll find the recipe for the fat-burner cocktail on page 24.
Can Vegetarian Foods Cover Your Protein Requirements?
Yes, they can. Elephants don’t eat steak either. Just incorporate tofu, legumes, soy, nuts,
cereals, green vegetables, and raspberries into your diet. The word protein makes us think
of meat or dairy products, but vegetable protein, tofu and legumes, can make an
important contribution to slimming because it provides virtually no fat. You can also nibble
nuts and seeds every day and eat more wholemeal products.
Can Fat Suppress Your Appetite?
Yes, it can. Some foods, for example olive oil, suppress your appetite or stimulate your fat
metabolism. Recent studies have shown that olive oil uses a hormone in the intestines to
suppress your appetite in your brain’s appetite control center. This explains why, if you go
56
to Weight Watchers and all else fails, you’ll have to drink a little glass of olive oil. Don’t
go for the slim version of milk and dairy products because they don’t contain CLA – a
fatty acid that builds up muscles and reduces fat.
How Many Calories Are You Allowed to Cut Down On?
If you reduce your calorie intake drastically, your body gets frightened – its primeval
program thinks: “Danger, winter coming, times are getting harsh.” So it slows down its
metabolism. Instead of burning 1,800 kcal at rest it now only burns 600 kcal – and it
remains at this level, which quickly makes you gain weight again. Therefore, you have to
go about it very carefully. Don’t go below your basal metabolic rate. This is roughly body
weight in kilograms times 24. Women multiply this by 0.9. Now you know. And you’re
allowed to forget it again straight away, because counting calories makes you fat.
Losing weight works without counting calories. You’ll develop a feel for it as you work
your way through this diet. Plus it’s best to burn the calories anyway – with your
muscles.
How Do You Get Hold of Enough Bitter Substances?
Studies show that bitter substances help you slim. Stimulating the receptors for bitter
substances in your mouth stimulates your energy metabolism. Bitter-tasting vegetables
include artichokes, chicory, watercress, endives, and dandelion leaves. Cabbage also
provides bitter substances. Unfortunately, vegetables have been deliberately cultivated
to lose their bitter substances. Choose old-fashioned varieties! And use curcuma seeds
and cardamom for seasoning. As a food supplement, liquid bitters come best combined
with deacidifying minerals (available in the GLYX shop).
What Does “Eating Healthily” Mean in Practical Terms?
1. Eat only three times a day. That way, your body has enough insulin-free time inbetween meals in which to burn fat.
2. For ten days, don’t have any sugar (or soft drinks, beer, ready-made products),
processed cereal (such as white or brown bread, white rice, pastries), or potatoes. In
your mouth, a potato mutates into lots of tiny sugar molecules. You’re allowed to have
two small potatoes every now and then.
Why Does a Scale Make You Fat?
It’s often your bathroom scale that’s to blame if your diet doesn’t work. Because it
stresses you out – and stress hormones hamper the reduction of fat. Use your scale only
once a week and use only a scale that weighs body fat and muscle mass. In fact, it’s best
to use a tape measure.
57
Watch Out!
Skipping a meal will stretch your stomach
to the size of bagpipes, leaving plenty of
room for a lot more food at your next meal.
And your hunger hormones will make sure
that you do stuff in a helluva lot more.
58
3. Focus on vegetables and make vegetables the most important thing for ten days. You
can also eat them in-between your three meals.
4. Use healthy sweeteners. Agave syrup or acacia honey attract little of the fat-storage
hormone insulin. And if you have a craving for something sweet, enjoy some dark
chocolate or frothy milk with cocoa (see page 29 for recipe).
5. At lunchtime, eat lots and lots of vegetable, either fried in olive oil or as a salad. You
can add egg, tofu, fish, or poultry and a small portion of brown rice, pasta al dente, or
wholemeal rye bread. You’ll find quick recipes starting on page 26.
6. Do without carbohydrates in the evening or in the morning (side dishes, sweet drinks,
fruit). If you don’t have any carbohydrates in the evening, your body’s insulin levels will
drop to a low point during the night. That attracts the growth hormone – and you’ll sleep
yourself slim. This works perfectly with vegetable soup, for example. If you leave out the
carbohydrates in the morning instead, you’ll stay in fat-burning mode for longer.
Best Foods to Help You Slim
1. Fish
2. Chicken or turkey breast
3. Dairy products
4. Cottage cheese
5. Tofu
6. Nuts and seeds
7. Oils like olive oil, linseed oil, nut oil, and rapeseed oil
8. Herbs
Which Fruits Should You Enjoy in Moderation?
Sweet fruits also stop the reduction of fat. For fresh fruit, remember that grapes, ripe
bananas, water and honey melon won’t help you slim. Pineapple, kiwi fruit, mango, and
papaya have a medium glycemic index and therefore shouldn’t be eaten in-between
either. However, combined with other fruits, you can happily put them in your fruit salad –
according to our “Lose-three-kilos-fast” diet. You’re welcome to enjoy as many apples,
pears, cherries, berries, etc. as you like – especially the sour and old-fashioned varieties.
Do Negative Calories Exist?
There are foods that make you slim while you eat them. They have negative calories. That
means your body uses up more calories to process them than they actually contain. Yes,
that’s right. A glass of water (0.2 liters) has minus 20 kcal. Drinking two liters of water a
day stimulates your metabolism. You burn 10 kilos more fat a year – with no effort at all.
59
Even more effective is a bowl of cabbage soup (recipe on page 26). It’s perfect for you,
gentlemen. The more you eat of it, the slimmer you get.
What Is Thermogenesis?
If you eat protein, a lot more energy gets converted into warmth than if you eat
carbohydrates. Which means that a poultry calorie won’t settle on your hips the same
way that a potato, bread, or pasta calorie does. If you eat protein, cottage cheese, fish,
mozzarella, or egg, part of those calories will leave your body as warmth through your
skin. This is called thermogenesis. The same goes for certain fatty acids, like omega-3
fats from linseed oil and fish.
What About after the Diet?
The word “diet” comes from the Greek diaita, which roughly translates as “way of life.”
If you want to lose weight permanently, you might have to get rid of some of your bad
habits – and turn them into enjoyable exceptions. And remember that if you want to lose
weight, you have to eat – everything that nature provides you with, such as fish, poultry,
high-quality meat, eggs, milk and dairy products, legumes, nuts, seeds, fruit, and
vegetables. You should eat lots of protein, healthy fats and carbohydrates in moderation,
and very few ready-made foods. Everything containing sugar, white flour, and modified
starch affects your hormone balance and makes you fat. Moreover, ready-made
products contain glutamate, plasticizers, and flavorings that are widely held responsible
for the epidemic spread of obesity.
Top Negative-calorie Foods
1. Cabbage: 20 kcal, 5 g of dietary fibers, 90 percent water (cabbage
soup is, of course, even better because it contains even more water.)
2. Small radish: 14 kcal, 94.1 percent water, 2 g of dietary fibers
3. Cucumber: 12 kcal, 97 percent water, 1 g of dietary fibers
4. Asparagus: 17 kcal, 94 percent water, 1.5 g of dietary fibers
5. Strawberry: 20 kcal, 90 percent water, 2.5 g of dietary fibers
6. Artichoke: 20 kcal, 80 percent water, 11 g of dietary fibers
7. Sauerkraut: 18 kcal, 84 percent water, 2 g of dietary fibers
My tip: put cucumber and small radishes in your premeal salad.
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61
Fat Burner:
Simply Use Nature’s
Own Slimming Pills …
62
Chili: capsaicin stimulates your metabolism and increases your body temperature, energy
production, and basal metabolic rate (up to 25 percent!).
Grapefruit: if you eat half a grapefruit before a meal or drink its juice, you lose weight –
on average three pounds, occasionally up to 4.5 kilos a year. Grapefruit regulates your
blood sugar level. Pink fruits are the most effective. Please note: grapefruit slows down
the breakdown of certain medication (anti-allergenics, antibiotics, heart medication,
contraceptive pill).
Green tea: active substances contained in green tea, such as polyphenol, stimulate the
burning of fat and the consumption of calories, reduce the intake of fat through your
intestines, and slow down the building up of new padding.
Ginger: stimulates the fat metabolism and helps your digestion. Drink hot water with
ginger and chew two slices of ginger with a bit of salt before a meal.
Herbs: add a handful of herbs to your food every day! Chives, parsley, basil, sage, and
mint keep your metabolism active.
Olive oil: researchers have found that olive oil makes rats slim. One reason is that it
suppresses your appetite.
Small radishes: contain essential oils that help digestion and stimulate the fat
metabolism.
Lemon: the juice and pulp of a lemon in a glass of water stimulate the burning of fat. The
lemon’s vitamin C helps to tighten your connective tissues.
Omega-3 fatty acids: they put you into a good mood, stimulate the production of slim
hormones, and make you feel less hungry. You can get them combined with CLA.
CLA: this essential fatty acid is contained in milk, the way it’s provided by the cow, with
its natural fat content – only from organically farmed cows though. CLA helps reduce fat
and build up muscle. It’s available as capsules.
Inulin: topinambur, artichokes, chicory, asparagus, onions, and leeks provide the dietary
fibers inulin and oligofructose – the main food of useful intestinal bacteria. It’s
recommendable for anyone who has mistreated their intestines with junk food over a long
period of time. It’s contained in good-quality protein powders.
Globules: if you crave food all the time, Calotropis gigantea D4 might help you. It’s
available as tincture or globules, has a regulating effect on the appetite center in your
brain, and dampens your craving to eat.
Liquid bitters: help you detoxify because bitter-tasting herbs strengthen your liver.
They’re also available as alkaline-mineral mix to support a healthy acid-base balance.
When you’re losing weight, your body contains a lot of fatty acids – and an acidy body is
always hungry.
B12: comes in combination with amino acids, such as glutamine. It makes you fit when
you’re feeling tired.
63
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64
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65
German Books by Marion
Mehr als eine
MARION GRILLPARZER
DIÄT:
Die Lebensweise für
Genießer
GLYX-DIÄT
ABNEHMEN MIT GLÜCKS-GEFÜHL
Das
AL
ORIGIN
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GLYX-Diät,
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GU P L U S
Das große GLYXKochbuch, 250
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€ 19.99
mit GU-Folder und 10 GU-Erfolgstipps
G U R ATG E B E R G E S U N D H E I T
GU P L U S
G U R ATG E B E R G E S U N D H E I T
Carb100-formel,
Heyne-Verlag, 224
pages, € 8.95
GLYX So macht Stress
nicht länger dick
RÜCKEN RICHTIG??
MARION GRILLPARZER
Sind Leber und Galle krank, wirkt sich das negativ auf den
ganzen Körper aus. Sie sind schlapp und ohne Energie. Mit
natürlichen Methoden können Sie beide Organe stärken.
❯ Wissenswert: Ob Pflanzenheilkunde, Homöopathie,
Schüßler-Salze oder die richtige Ernährung – mit naturheilkundlichen Maßnahmen können Sie Ihr wichtigstes
Stoffwechselorgan harmonisieren.
Leber und Galle
Leberschutz ist Lebensschutz
Glyx
❯ Extra: Mit einer für dieses Buch entwickelten Leberschutz-
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wichtigsten Heilpflanzen von A bis Z, mit denen Sie Leberprobleme sanft lindern können.
WG xxx allgemeine Kochbücher
ISBN xxx-x-xxxx-xxxx-x
SCHAENZLER
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lare finden Sie die
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Suppen, GU-Verlag,
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New: Hey Heißhunger,
ab jetzt bin ich der
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GLYX, So macht
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dick. GU-Verlag, 128
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GLYX-Kompass,
mit über 800
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Fatburner - So
einfach schmilzt das
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128 pages, € 12.99
3 Echte Kilo weg,
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66
Imprint
© 2010 Marion Grillparzer, Munich.
All rights reserved. No part of this publication may be reprinted, distributed by film,
radio, television or Internet, by photo-mechanical reproduction, recording media,
or data processing systems of any kind without the written permission of Marion
Grillparzer.
Please Note!
Readers remain responsible for their own actions at all times. Neither the authors
nor the publisher will assume liability for possible adverse effects or damage
resulting from practical advice contained in this book.
Editorial Team
Jutta Christoph
Marion Grillparzer
Recipes
Martina Kittler, nutritional expert, Munich
Cora Wetzstein, nutritional expert, Munich
Exercises
Sports scientist Holle Bartosch, developed for the book by Dr. Ulrich Strunz,
Die neue Diät, das Fitnessbuch, published by Heyne-Verlag.
For more information go to www.strunz.com
Layout & Photographs
Marion Grillparzer, Olivia Biemmi-Lazzeroni
Translation
Petra Daniell, Munich
Check out Marion Grillparzer’s websites at
www.mariongrillparzer.de
www.xunt.de
www.die-glyx-diaet.de
67
Now I’ve Lost
Three Real Kilos!
www.mariongrillparzer.de
9.70 euros (Germany)
ISBN 978-3-00-032389-8
68