Superfood Diet

Suppose that there is a food, and not a medicine, that was strong enough to assist you in lowering your cholesterol level, or could help you to reduce your risk of heart disease, Type II Diabetes and cancer.  Plus for as an additional benefit it could also help to put you in a better mood. Oh, and did I mention that there are no hidden side effects too?   I’m pretty confident that you’d like to stock up on a lifetimes supply.   The good news is that these life-changing ‘Superfoods’ are available right now in your local supermarket.

Your diet affects how you will feel both today and in the future.  Even people who are healthy can make a few tweaks and the impact will be amazing I think that a huge amount of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted.


You don’t need specific foods for specific ailments. You will need a healthy diet that incorporates a variety of the following Superfoods to help you maintain your weight, fight disease, and live longer. One thing you will find that they all have in common is that each and every Superfood is going to be a ‘real’ (unprocessed) food.  You will not find fortified cereals and crisps in the Superfood category.

What is a Superfood

A Superfood is a food that is rich in phytochemicals, which are special chemicals that have been noted to have disease-fighting properties. Phytochemicals may reduce the risk of certain forms of cancer, reduce inflammation, strengthen the immune system, or in some other way contribute to a person being healthier. When foods are high in these phytochemicals, they may be eaten not only because they taste good, but because they are good for the health too.

There are a number of Superfoods, many of them derived from vegetables or fruit.   Examples of fruits included in this category are blueberries, cranberries, red grapes, pink grapefruit, mangos, watermelons, and tomatoes. What makes these fruits so super is that they are packed with phytochemicals. For example, tomatoes are high in lycopene, which may reduce risk for prostate cancer, and high in beta carotene, which may promote greater mental alertness and slow conditions like Alzheimer’s. Vitamin C is another nutrient indicated in anti-aging and possible reduction in risk of developing cancer, and blueberries are often considered a Superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese and dietary fibre.

Superfood Diet Plan

The Diet

Scientific studies have shown that people are only able to make three changes at a time, so if this list of rules feels overwhelming or impossible, then choose the three that are most relevant to you – no, not the easiest ones, the ones that you know you really need to do.  Start this week with three of these rules and then add in two more each week.

1. Keep a food diary – It’s time to be truthful and conscious about how much and how often you are eating and a food diary has been shown time and time again to be an excellent tool for making dietary changes. You can only change your habits with awareness, and writing things down makes you fully mindful. If you don’t want to write you can take pictures on your phone, make notes on your phone or scribble it all down in a pad – whatever works for you.

2. Preparation is key – Clean out your cupboards and fridge at home.  If you have others who do not wish to partake in this clean eating plan then allocate a cupboard for their junk and tell yourself that it’s strictly off limits.

3. Stock up on real food – Real food is food in its most natural form, that’s as fresh as possible, seasonal and preferably organic. You shouldn’t be eating anything pre-prepared, certainly nothing with a health claim on the front, no low fat, fat-free or diet products and nothing with added sugar. Instead we are talking fresh fruit, vegetables, eggs, meat, poultry, fish, nuts, seeds and a few wholegrains. If you don’t have access to clean foods then you are more likely to fall off the wagon so it’s essential to stock up on what you can eat each week.

4. Aim for the rainbow – Choose a wide variety of coloured vegetables and fruits – don’t just stick to the same few that you know, get experimental.

5. Cut out wheat, dairy and sugar – If you want a flat stomach then they’ve got to go.

6. Ditch sugar-laden liquids – Alcohol, fruit juices, fizzy drinks or flavoured waters. From now on it’s still or sparkling water and herbal teas only.

7. Eat 3 meals a day ONLY- That means no snacking between meals, no second helpings and just one plate per meal – if you want to lose weight and tone up, it’s time to eat less.

8. No calorie counting or fad diet concepts – Let go of all the confusion – it’s time to eat real food in sensible portions and get moving.

9. Get some sleep – You need a minimum of eight hours’ sleep per night.

10. Introduce body brushing to your beauty regime – Start at the feet and work upwards in sweeping motions – this helps to encourage our lymphatic system to clear out toxins.

Some Dos and Don’ts:

DO: Eat nuts and seeds

DON”T: Be afraid of fat – fat isn’t making us fat.  Avocados, nuts, seeds and oily fish are all safe fats to consume.

DO: Increase your intake of vegetables and root vegetables to get enough fibre.

DON’T: Eat gluten-free substitutes. Usually highly processed and are made by replacing wheat flour with corn starch, rice starch, potato starch or tapioca starch which hike up blood sugar even more.

DO: Try the gluten free options: Buckwheat (not a grain) Quinoa (a seed) flax & chia (both seeds)  & millet (a seed).

DO: Eat a variety of vegetables, fruits, animal and vegan proteins (lean poultry & meat, nuts & seeds)

DO use stevia or coconut sugar as a sweetener.

DO drink water – sugar and calorie free, instead of flavoured drinks and juices.

DO view sugar as the poison that it is: second to smoking and drug taking, cutting out sugar is the biggest favour you can do for your overall health.

DON’T use honey, agave or maple syrup as a substitute – they are better for you than refined sugar but still full of fructose and won’t help you reach your bikini goal. DON’T resort to artificial sweeteners – they are not at all good for you.

DO make your own dressings that are sugar free.

Superfood diet – Breakfasts

Avocado on Toast


1 ripe avocado

1 tbsp. extra virgin olive oil

Juice of 1⁄2 lemon

1 slice of toast on Spelt bread / rye bread


Super quick and easy to make, and very nourishing and filling to help you start the day. You could also have this as an afternoon snack to keep you going. Gently toss the peeled and sliced avocado with the olive oil and lemon juice. Arrange on the toast. Sprinkle with black pepper

Quinoa Porridge with Almond Nut Milk


Seeds from 1⁄4 pomegranate

50g quinoa flakes

20g goji berries

1⁄4 tsp. cinnamon

60ml almond nut milk

190ml water

25g raspberries


This porridge is higher in protein than conventional porridge.

Place the quinoa flakes, goji berries, cinnamon stick, nut milk and 120ml water in a pan. Stir continuously over a medium heat for 2-3 minutes, then crush the raspberries in to the pan, add the remaining water and stir for another 2 minutes, until piping hot.

Sprinkle with pomegranate seeds.

Raw Goji Berry and Buckwheat Porridge


1 cup raw buckwheat

1 cup of raw almonds

1 red apple

½ cup raspberries

Juice of 1 orange

½ tsp. vanilla extract

½ tsp. ground cinnamon

1 tsp. coconut oil

Optional – If you prefer your porridge slightly sweeter you can add 1 tsp. stevia powder.


1 tbsp. goji berries

1 tsp. bee pollen

1 tsp. cacao nibs

1 tsp. coconut flakes

A small handful of fresh berries


Soak the buckwheat and walnuts overnight, in separate bowls.

In the morning, rinse the buckwheat – they will feel a bit gooey but this will rinse off after a minute or so.

Rinse the almonds quickly and add all of the porridge ingredients into a food processor or immersion blender and blend until smooth. This makes enough for a few days and keeps well in the fridge.

When ready to serve, transfer to a bowl and top with goji, bee pollen, cacao, coconut and raspberries. This is a protein & fibre packed breakfast that will keep you going for hours.

Banana Pancakes  (Serves 2)


2 ripe banans

3 organic eggs

1 tbsp. ground almonds

¼ cup (plus 1 tbsp.) coconut milk

1/3 cup desiccated coconut, unsweetened

¼ tsp. cinnamon

Pinch of Himalayan sea salt

Coconut oil for frying

Mixed berries to serve


Mash the bananas in a bowl and then whisk in the eggs, coconut milk, almond flour, cinnamon, salt and coconut.

Heat some coconut oil in a frying pan on medium heat. Make sure you allow the pan to heat up, this makes the pancakes nice and browned on each side.

Scoop the batter into the pan and cook on a few minutes each side. Top with mixed berries & enjoy.

Savoury Breakfast Bowl


¾ cup cooked quinoa

1 egg

Handful of spinach

¼ avocado

3 cherry tomaotes

1 spring onion, sliced

A few sprigs of coriander, chopped

1 tsp. sesame seeds

1 tsp. tamari soy sauce

Juice of ½ lemon


If using leftover quinoa from the night before, reheat in a pan or with a steamer. If using fresh quinoa, cook as per package instructions.

Bring a pot of water to the bowl to poach the egg. Add a splash of apple cider vinegar to the water – this will help the egg keep shape.

Bring the water down to a simmer and crack the egg into the pot. For a soft yolk and firm white, cook for 3 minutes. Make sure you time this so you have the perfect egg!

While the egg is poaching, chop the spring onion, slice avocado, tomatoes and coriander. Mix the sesame seeds, tamari and lemon with the quinoa.

Top with poached egg, avocado and tomatoes. 

Superfood diet – Lunches

Fennel and Halloumi Salad (Serves 2)


150g Fennel, finely sliced

2 tbsp. olive oil

100g halloumi, cut into small dice

50g dried cranberries, soaked in warm water for 20 minutes and drained

1 small garlic clove, grated

Juice of 1⁄2 lemon

15g dill, chopped


Finely slice the fennel into a serving bowl and immediately toss in the lemon to prevent oxidation.

Place a frying pan over a high heat, drizzle in the olive oil and reduce the heat to medium. Add the diced halloumi and cook until golden on all sides.

Add the garlic to the fennel and mix well. Stir in the cranberries and dill. Mix well and top with warm halloumi.

Jewelled Quinoa (serves 1)


40g quinoa

1 tsp. bouillon powder

2 tbsp. olive oil

20g red onion, diced

1 garlic clove, finely chopped

Pinch of dried tarragon

1⁄2 yellow pepper, diced

1⁄4 red chilli, finely diced

Zest and juice of 1⁄2 lemon

20g raw cashews

15g dried cranberries

20g flat leaf parsley, finely chopped

25g feta, crumbled


Measure the volume of the quinoa and bring twice the volume of water to the boil in a pan. Add the quinoa and bouillon powder, bring back to the boil, then simmer for 20 minutes, or until the ‘germ’ separates. Drain and set aside. Meanwhile soak the dried cranberries.

Heat the oil in a large pan, add the onion and garlic and sauté gently for 5 minutes, until softened, and then add the tarragon and 2 tablespoons of water. Add the quinoa, stir to combine, and heat through for 2-3 minutes, until the onions are soft.

Stir in the yellow pepper, chilli, lemon juice, cashews and drained cranberries with another 2 tablespoons of water. Add the quinoa, stir to combine, and heat through for 2-3 minutes. Remove from the heat and stir in the grated lemon zest and chopped parsley.

Stir in the crumbled feta and serve warm and cold, whichever you prefer.

Beetroot, Roasted Garlic and Quinoa Salad with Feta (serves 2)


1 whole garlic bulb

1 large beetroot, washed and cut into eighths or 2 small beetroot quartered.

1 red onion, peeled and cut into eighths

4 tbsp. olive oil

1 long vine of baby tomatoes

70g quinoa

1 tsp. bouillon powder

Pinch of Himalayan pink salt

40g salad leaves

40g feta

Lemony dressing or My Secret Salad Dressing


Preheat the oven to 170°C.

Chop the top off the garlic bulb so that the cloves are slightly exposed and place on a baking tray with the beetroot, and onion. Drizzle over 2 tablespoons of the olive oil and roast for 35 minutes. Add the tomatoes, still on the vine, and cook for a further 5-7 minutes.

When the vegetables are cooked, hold the base of the garlic bulb in a cloth, squeeze out the soft flesh onto a chopping board and mash with a sharp knife. Using the back of a tablespoon, very gently spread the mashed garlic over the quinoa to avoid clumping, and then mix it thoroughly. Stir in the remaining olive oil and a pinch of salt.

To serve, arrange the salad leaves on 2 plates and top with the quinoa. Scatter the beetroot and red onion around the edge, crumble over the feta and top with the vine tomatoes and your choice of dressing.

My Secret Salad Dressing


4 tbsp. olive oil

2 tbsp. tamari

2 tbsp. balsamic vinegar

1 tbsp. agave


Simply mix together and drizzle over your salad.

Lemony Dressing


4 tbsp. olive oil

2 tbsp. apple cider vinegar

Juice of one lemon

1 small handful of coriander

1 tbsp. agave


Blend with a handheld blender until creamy

Butternut Squash Soup


3 tbsp. olive oil

1 red onion, chopped

1 large garlic clove, chopped

600ml water

750g butternut squash (peeled weight), deseeded and chopped

1 large carrot, chopped

1 tsp. bouillon powder

1 red chilli, deseeded and chopped

1⁄2 tsp. finely grated root ginger

1 tsp. lemon juice

For the Coriander and Parsley Oil


Leaves from 1⁄2 bunch of coriander, finely chopped

Leaves from 1⁄2 bunch of parsley, finely chopped

6 tbsp. olive oil
Pinch of ground cumin

You can make the soup in batches and then freeze them in portions – which means you will always have a nutritious meal to hand!


Heat the olive oil in a large pan, add the onion and garlic and sauté gently for 5 minutes until softened, then add 5 teaspoons of water and continue cooking until the onion absorbs the water.

Add the butternut squash and carrot and cook gently until they start to sweat. Add the remaining water and bouillon powder, bring to the boil and simmer for 15 minutes.

Next, pop the red chilli, ginger and lemon juice in the pan and simmer for a further 15 minutes.

Meanwhile, to make the her boil, stir the chopped herbs in to the oil with a pinch of cumin. Alternatively, whizz the whole leaves with the oil and cumin in a mini food processor until finely chopped.

Transfer the soup to a blender and blend until smooth, Serve hot, drizzled with the coriander and parsley oil.

Brussels Sprouts and Kale Superfood Salad


250g Brussels sprouts

1 clove finely chopped garlic

Pinch Himalayan pink salt

100g kale

30g flaked almonds

½ pomegranate

10g chopped fresh parsley

100g quinoa

1 tsp. pomegranate molasses

3g fresh ginger

1 zest of orange

1 tsp rice vinegar

1 tbsp olive oil


Pre-heat oven to 175°C / 350°F.

Chop off the knobbly base of the brussels sprouts and cut them in half down the middle. Put them into a baking tray with the chopped garlic and pinch of Himalayan salt over the top and roast in the oven for 25 minutes.

Cook the quinoa according to packet instructions (usually 20 minutes on a medium heat) and then drain excess water.

Bring a pan of water to the boil with 1tbsp of table salt. Chop the kale into 3 inch chunks – once the water reaches a rolling boil, tip the kale into the water for 30-40 seconds and then drain the water.

Once the brussels sprouts are roasted, place them in a serving bowl with the quinoa and blanched kale and mix in the olive oil, rice vinegar, grated fresh ginger, orange zest, pomegranate molasses and fresh parsley.

Add the flaked almonds to a pan and toast until they start to go golden brown. This will take about one minute – but be careful because they can burn very easily. Once browned, add them to your bowl with the sprouts.

Finally pop the pomegranates – the best way to do this is to chop the fruit in half and hold one half in your hand with the sliced side facing your palm and bang the top with the back of a wooden spoon – the seeds will just fall out without the pith.

Sprinkle the pomegranates over the salad and serve either hot or cold.

Stuffed Superfood Sweet Potato


2 medium sized sweet potatoes

2 tbsp melted coconut oil

1 clove garlic grated

¼ cup of water

60g broccoli florets

1 red bell pepper cubed

20g parsley finely chopped

¼ tsp caraway seeds

1 lemon – juice & zest

7g fresh dill

Pinch of Himalayan salt

Optional: 20g Feta Cheese


Pre-heat oven to 175°C / 350°F

Smother the whole sweet potatoes in 1 tbsp of melted coconut oil and a pinch of salt and put onto a tray in the oven for 50 minutes, or until the inside is soft when you put a knife into it.

Take the sweet potato out the oven and cut it open length ways down the centre. Open the potato without ripping the rest of the skin and scoop out the flesh and set aside in a bowl.

In a frying pan, heat the rest of the coconut oil with the grated garlic and caraway seeds. Leave to cook for 1 minute. Add half of the water and add the chopped broccoli florets, cubed bell pepper and parsley. Leave to cook for a further 2 minutes.

Add the juice of the lemon and the flesh of the sweet potato, mix together and continue to cook for another 2 minutes until incorporated. Add the rest of the water to ‘loosen’ the mixture up and add the lemon zest and chopped fresh dill. Season with Himalayan salt.

Carefully stuff the mixture back into the potato skins and serve with a sprinkle of sprouts or herbs to garnish. You could also add some feta to the top.

Nutritional Nugget: Sweet potatoes are high in beta-carotene and vitamin A which are a rich anti-oxidants.

Superfood diet – Dinners

Tomato and Mushroom Dahl


2 tbsp. olive oil

2 onion, chopped

2 garlic cloves, diced

1⁄2 tsp. dried parsley

1⁄4 tsp. dried coriander

1⁄4 tsp. dried cumin seeds

200g Portobello mushorooms, sliced

900ml water

400g split red lentils

5cm red chilli, finely diced

100g fresh coriander, roughly chopped

30g fresh parsley, roughly chopped

70g spinach


Heat the olive oil in a large pan over a medium heat and sauté the onion and garlic for 2 minutes or so, until they start to absorb the oil.

Stir in the dried parsley and coriander, cumin seeds, tomatoes and mushrooms with 25ml of the water. Allow to sweat until the tomatoes start to split and the water is absorbed.

Stir in the lentils, chilli and 400ml of the remaining water and cook over a medium heat for 25-30 minutes, adding the remaining water a little at a time as necessary until the lentils are cooked and reduced to a mushy consistency but still hold their shape.

To serve, stir in the fresh coriander, parsley and spinach. You can also have some boiled basmati rice with this dish if required.

Aubergine with Cashew Pesto and Sweet Tomato Tabbouleh


1 aubergine, halved lengthways

4 tbsp. olive oil

50g raw cashews

40g coriander

1 garlic clove

50g feta, crumbled


Preheat the oven to 170°C.
Place the aubergine halves cut-side up on a baking tray, drizzle with 2 tablespoons of the olive oil and bake for about 25 minutes, until almost tender.

Meanwhile, whizz the cashews, coriander, garlic and the remaining olive oil in a blender to form a rough paste. When the aubergine halves are almost tender, coat them with the pesto and return to the oven for a further 10-15 minutes, until the pesto starts to crisp and brown.

Serve sprinkled with feta and accompanied with the tabbouleh below.

Sweet Tomato Tabbouleh


80g baby vine tomatoes

100g flat leaf parsley, roughly chopped

30g raw sesame seeds

2 tbsp. olive oil

Juice of 2 lemons

2 tsp. agave syrup


Place the diced tomatoes in a bowl and stir in the parsley and sesame seeds.

Whisk together the remaining ingredients and drizzle onto the tomato mixture and toss together.

Butternut Squash, Tomato, Ginger and Sweet Potato Soup with Butter Beans


½ medium butternut squash, peeled and cut into cubes

4 large vine-ripened tomatoes, quartered

1 large sweet potato, diced – same size as the squash cubes

2” piece of ginger, peeled and sliced

2 tbsp. olive oil

Salt and freshly ground black pepper to taste

1 tin of butter beans, drained and rinsed


Roast all the vegetables in the oven with olive oil or place in slow-cooker with vegetable stock powder, adding the beans of your choice. Blend into a soup and heat gently for a few minutes.

Tip: You can spritz this up with added cayenne pepper to boost metabolism if you are on a training programme to boost your bikini body.

Nutritional benefits

Combining a vegetarian source of protein such as black-eyed beans or butter beans completes the protein part of the meal, keeping you fuller for longer and balancing out your blood-sugar levels. All the vegetables are rich in beta-carotene, a potent anti-oxidant that is great for maintaining skin health and protecting you from the sun’s harmful rays.

Butternut squash and sweet potato are also rich in fibre, and B vitamins, releasing their energy slowly to create a longer-lasting meal. Tomatoes are packed with

lycopene, which protects the integrity of the skin (both inner and outer), whilst ginger wards off opportunistic viruses and bacterial infections.

Shredded Vegetable Salad with Brown Rice Noodles

This is a healthy ‘Pot Noodle’ alternative. All you need is a mandolin set on a fine shredding plate, or sharp potato peeler.


For the salad

1 large carrot, topped and tailed

1 bulb of fennel, finely sliced

1 handful of mange-tout

4 radishes, sliced

1 handful of mixed sprouted beand and seeds

¼ cup pumpkin seeds

1 bunch of rice noodles soaked and softened in hot water

 For the dressing

Juice  of 1 lemon

Juice of 1 lime

1 tsp grated ginger

1 tbsp. walnut oil


First, drain the rice noodles and rinse in cold water to separate. Set aside.

Grate, shred, or mandolin the carrot and mix with sliced fennel and radishes.

Add a handful of mixed sprouts, pumpkin seeds and mange tout.

Mix dressing ingredients, and pour over noodles first, mixing with your hands to separate the noodles.

Finely add vegetables and noodles together. Add a pinch of salt and pepper to taste.

Tip: You may add several prawns if you want a higher protein meal.

 Nutritional benefits

Carrots, fennel and radishes are all nutrient-packed, crunchy and breath-sweetening as they are alkaline.

Carrots are also rich in beta-carotene, fennel in folic acid and fibre, while radishes are rich in vitamin C.

Brown Rice noodles do not contain gluten, and yet provide energy through abundant B vitamins, making this a delicious and nutritious, yet slim supper salad. Adding a handful of cooked prawns increases the protein content and provides abundant zinc to support the immune system through regeneration and repair.

Poached Salmon, Mixed Greens and Superseed Mix


1 fillet of poached Salmon

Generous handful of mixed leaves e.g. rocket, watercress, baby spinach, sorrel or other of your choosing.

½ ripe avocado

Juice of 1 lemon

1 tsp. mixed seeds.

2 sheets nori seaweed

Salt and pepper to taste


Divide all ingredients into two, to allow for two sushi rolls.

Mash the avocado and sprinkle with lemon juice to prevent browning. Spread this evenly down the length of each sheet Nori seaweed towards the edge closest to you.

Top with lightly mashed salmon, more lemon juice, leaves and seeds.

Carefully but tightly, roll the sushi away from you, until you are nearly at the far end.

Use your index or middle finger to rub some cold water down the length of the far end or the Nori sheet, and then roll and press down gently to ‘seal’ the sushi roll.

Nutritional benefits

Get into the habit of poaching your fish in green or white tea, with sliced ginger and lemongrass and you will always have succulent, juicy and light fish to eat, rather than ruining the delicate essential fats just under the skin which happens when grill or pan-fry fish.  Nori seaweed is rich in iodine, and supports the thyroid and increases your metabolic rate, helping you to have more energy, and burn more fat. Avocado is not fattening, but is packed with vitamin E for beautiful skin and essential fatty acids that help you to break down stored fat. Salmon is one of the richest foods to provide you with the anti-inflammatory omega-3 oils – whilst the mixed seeds provide all the omega nutrition you need.

Green Smoothies

A green smoothie isn’t a juice, but a mixture of water, leafy greens and fruits, thoroughly blended together. You can change the fruit to whatever you like and add extra ingredients as you wish, so play around with flavours. Use about 40% greens to 60% fruit to start with, plus just enough water to run the blender and created the thickness you like best.

To make any of the smoothies, simply blend all the ingredients in a high speed blender until smooth. (All smoothies serve 2)


1 ripe pear, cored and chopped

1 bunch of Kale

Sprig of mint

250ml purified or filtered water

250ml apple juice


1 soft ripe peach

1 banana

30g baby spinach leaves

1 tsp. agave syrup

280ml coconut water


1 bunch of pak choi, roughly chopped

1 banana

125g frozen raspberries

125g frozen blueberries

350ml purified or filtered water


1 handful of spinach

125g frozen blueberries

1 ripe pear

1⁄2 ripe banana

1 tsp. grated fresh ginger root

250ml purified or filtered water


10cm piece of cucumber, chopped

1 handful of spinach

Juice of 1 lemon

2 celery sticks, roughly chopped

1 kiwi

1⁄4 avocado

475ml purified or filtered water

Cleansing Juices

The recipes below contain a wide range of nutrients that support liver, kidneys and bowel to clear the backlog of toxins you have accumulated. They help to keep energy up and sugar cravings down.

To make any of these juices, simply put through a juicer


1 Fennel

1⁄2 cucumber

2.5cm piece of fresh root ginger

1 green apple

Juice of 1/3 lemon


1 large beetroot

2 handfuls of spinach

3 carrots

1/3 handful of flat-leaf parsley


1 handful of broccoli

1 pear

2 celery sticks

1 sprig of mint


3 beetroot

2 red apples

2.5cm piece of fresh root ginger

Juice of 1⁄2 lemon squeezed in


2 apples

1 handful of kale

1⁄2 cucumber

1 handful of watercress

Combine this with a Fat shrad workout plan, A solid fasting diet plan for losing weight, and you will see differences in a short time.

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