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Beat the Bloat With The Unbeatable Five Day Eating Plan

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Feeling bloated? Diabetes directly affects the way your gastrointestinal (GI) tract works. It may be that the vagus nerve (which controls how quickly your stomach empties) is damaged, impacting digestion by slowing it down and food remains undigested and decaying for longer in the belly.

Nutritionists say a five-day eating plan will put you back on track to regaining your waist.

The reasons you may feel bloated maybe due to gas (flatulence, farting), accompanied by burping (belching), accompanied by abdominal discomfort, a feeling of fullness – abdominal bloating as a bloated stomach or bloated belly.

The Basic Rules

#BOOST YOUR PROTEIN INTAKE AT BREAKFAST. Protein for your morning meal will keep you fuller, so you eat less during the rest of the day.

#AVOID SNACKS. Research shows that grazing throughout the day is unhealthy and counter-productive to weight loss. Stick to three satisfying meals a day instead.

#AVOID ALL SIMPLE CARBOHYDRATES AND PROCESSED FOODS. This includes cakes, rice, potatoes and bread. They encourage your body to retain water.

#DON’T OVEREXERCISE. If you’re not used to them, overlong workouts can trigger your body’s stress response, which can inhibit weight loss and make bloating worse. Thirty minutes of activity a day is optimal for weight loss.

#DRINK DETOXIFYING HERBAL TEAS. Teas such as fennel, camomile and ginger help aid digestion. Dandelion and nettle tea also have a mild diuretic effect that can help ease any water retention, which may be contributing to bloating.

Beat the Bloat – Your Five Day Eating Plan

DAY 1

BREAKFAST Strawberry and chia smoothie: Blend 100g Greek yogurt, 100g strawberries, 1tsp cinnamon, 300ml unsweetened almond milk, 2tbsp chia seeds and 1/2 scoop Classic Protein

LUNCH Blueberry protein smoothie: Blend 1/2 scoop Classic Protein, 100g Greek yogurt, 100g blueberries, 1tsp cinnamon, 300ml unsweetened almond milk and 2tbsp chia seeds.

DINNER Wild salmon fillet with roasted vegetables: Pan-fry 2 wild salmon fillets in coconut oil until golden. Roast vegetables at 200°C or Gas Mark 6 (choose any mix of fennel, red onion, mixed peppers, courgette, aubergine, baby tomatoes etc). Serve with 1/4 wedge lemon. Put aside 1 portion salmon and roasted vegetables for lunch the next day. (For vegetarian option, use tofu).

DAY 2

BREAKFAST Blueberry protein smoothie: As Day 1.

LUNCH Wild salmon fillet with roasted vegetables: Portion from Day 1.

DINNER Courgette, feta and mint frittata (4 servings): Add 2 grated courgettes, handful of fresh mint leaves, chopped into a bowl. Stir in 1 onion, finely chopped. Fry mixture in coconut oil, in frying pan for 5 mins. Beat 8 eggs, seasoned with cayenne pepper. Add 60g crumbled feta. Pour mix into the pan, then put under the grill until golden. Turn upside down on to plate. Serve with fresh chilli slices and 300g green beans. Save 1 portion for lunch the next day and 2 slices for breakfast on Days 4 and 5.

DAY 3

BREAKFAST Overnight protein oats (prepared the night before): Mix 30g whole rolled oats, 15g chia seeds, 250ml almond milk, 50g natural Greek yogurt with 1tbsp mixed seeds in a bowl. Cover bowl and leave oats to sit overnight. Top with seeds in the morning and serve.

LUNCH Courgette, feta and mint frittata: Portion from Day 2.

DINNER Paprika chicken with avocado and asparagus tips: Rub coconut oil over 2 chicken breasts, then season with paprika, salt and pepper. Bake for 25 minutes at 180°C or Gas Mark 4. Steam 300g asparagus and corn on the cob. Serve with 1/2 avocado. Put aside 1 chicken breast with 1/2 avocado, asparagus and corn on the cob for lunch the next day.

DAY 4

BREAKFAST Courgette, feta and mint frittata: 1 slice from Day 2, served with steamed 150g green beans.

LUNCH Paprika chicken with avocado and asparagus tips: Portion from Day 3.

DINNER Sea bass with sesame kale and broccoli: Heat a pan with some coconut oil. Season 2 x 120g sea bass fillets with salt and pepper, then cook in the pan until done. Steam 100g kale and 400g Tenderstem broccoli. Place in bowl with 2tbsp sesame oil, 2tbsp sesame seeds and 1 fiery chilli, sliced. Toss everything together. Serve with fish. (For vegetarian option, use tempeh). Save 1 portion for lunch next day.

DAY 5

BREAKFAST Courgette, feta and mint frittata: 1 slice from Day 2, served with steamed 150g green beans.

LUNCH Sea bass with sesame kale and broccoli: Portion from Day 4.

DINNER Steak fillet with cauliflower mash and leeks: Chop 1/2 cauliflower and add to pan with 1tsp coconut oil, 2tbsp water and 1 garlic clove. Cover and steam. When cooked, blend until creamy. Fry 150g steak fillet in coconut oil. Season with salt and pepper. Steam or boil chopped leeks. Serve together with a dollop of mustard.

E272 – Beat the Bloat with The Unbeatable Five Day Eating Plan – www.diabetic.today

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