Haylie Pomroy, a nutritional therapist came up with a programme called 'The Burn' , an innovative set of easy-to-manage diet plans which offer dramatic physical transformations in as little as three days.
These plans consist of herbs, spices and food combinations that get your system working effectively, ‘burning’ through the barriers that can stop us from reaching our weight-loss goals.
IS THE FIVE-DAY BURN RIGHT FOR YOU?
If you suspect your thickening waist is caused by digestive problems — if you recognize more than three of the common digestive symptoms in the list below — you can be sure the impact of the Five-Day Burn on your health and physique will be dramatic.
- Does your tummy feel bloated, particularly after meals?
- Are you excessively gassy?
- Are you constipated or having bouts of diarrhoea, or alternating between the two? (Always see a doctor if unfamiliar bowel movements last more than three weeks).
- Have you been diagnosed with a sensitive gut or IBS (irritable bowel syndrome)?
- Do you have heartburn or indigestion once a week or more?
- Is your stomach protruding or do you have thick, hard rolls of fat around your waistline?
- Do you feel as if you have a thick blanket of fat all over your body and the ‘real you’ is smaller?
- Do you have tiny white bumps on the backs of your arms?
- Do you have mucus in the back of your throat or do you cough up phlegm regularly?
- Does you have a thick white coating on your tongue?
- Does your brain feel slow?
The Five-Day Burn is designed to tackle the symptoms and reverse the process. Each ingredient is chosen to promote healthy gut bacteria and help digest and eliminate excess fat.
The smoothie ingredients will promote the secretion of enzymes that will target and break down fat.
THE FIVE-DAY BURN PLAN
DAY 1
FRUITY TREATS
Your daily fruit allowance should be enjoyed cooked and eaten one hour before bedtime as a digestive remedy to help soothe your gastrointestinal tract and feed the good gut bacteria while you sleep.
BAKED APPLE: Sprinkle half an apple with cinnamon, place in a baking dish with 1 tbsp water, cover and bake at 200c/180c fan/gas mark 6 for 20 minutes.
COOKED PEAR: Simmer half a pear gently in a little water with a grating of fresh nutmeg until soft (around ten minutes).
STEWED PRUNES: Combine 150g/5oz prunes with 110ml/4 pints water and 1 tbsp lemon juice, simmer for 20 to 30 minutes until soft and then divide in half (each half is one portion).
PINEAPPLE: Grill for a few minutes until it is caramelised.
PAPAYA: Sprinkle with lemon juice and bake for ten minutes.
Breakfast: Smoothie, tea.
Snack: Soup, large glass of water.
Lunch: Lentil chilli (see below recipes,), tea, large glass of water.
Snack: Soup, glass of water.
Dinner: Beef and broccoli bowl, tea, glass of water.
Before bed: Baked apple (see below).
DAY 2
Breakfast: Smoothie, tea.
Snack: Soup, large glass of water.
Lunch: leftover beef and broccoli bowl, tea, large glass of water.
Snack: Soup, glass of water.
Dinner: shepherd’s pie, tea, glass of water.
Before bed: Bowl of stewed prunes.
DAY 3
Breakfast: Smoothie, tea.
Snack: Soup, large glass of water.
Lunch: leftover shepherd’s pie, tea, large glass of water.
Snack: Soup, glass of water.
Dinner: stuffed courgette, tea, glass of water.
Before bed: Cooked pear.
DAY 4
Breakfast: Smoothie, tea.
Snack: soup, large glass of water.
Lunch: leftover stuffed courgette, tea, large glass of water.
Snack: Soup, glass of water.
Dinner: Fennel and salmon, tea, glass of water.
Before bed: Grilled pineapple.
DAY 5
Breakfast: Smoothie, tea.
Snack: soup, large glass of water.
Lunch: leftover lentil chilli (defrosted from day one), tea, large glass of water.
Snack: soup, glass of water.
Dinner: Italian wonder, tea, glass of water.
Before bed: Baked papaya.
RECIPES:
BREAKFAST SMOOTHIE
Serves 1
40 g/1½ oz pumpkin seeds
1 lemon, peeled
1 tsp chia seeds
½ green apple, cored
½ cup packed fresh basil leaves
½ cucumber
225 ml/7 ½ fl oz water
200 g/7 oz ice
Blend the pumpkin seeds in a liquidiser. Add other ingredients and blend until smooth. Add a teaspoon of stevia (a natural sweetener), drop of vanilla essence or pinch of cinnamon to taste.
TEA
15 servings (enough to see you through the plan).
10 tsp ground cinnamon
1 x 5 in (13 cm) piece fresh ginger,
peeled and cut into chunks
10 peppermint teabags
10 liquorice teabags
6 tbsp flaxseeds
4 litres/7 pints water
Combine all ingredients in a pot. Bring the tea to a boil then let it steep for ten to 15 minutes. Strain, then store in the fridge.
SPECIAL BOOSTERS :
These boosters are designed to promote the production of enzymes, accelerate healing in the gut lining or help the bowel to eliminate waste.
They should also increase the blood flow.
EXERCISE: While you’ll lose weight even if you don’t do any exercise, 30 to 45 minutes of cardiovascular exercise each day (running, aerobics, cycling) can boost your results.
ALOE VERA: Add 70ml of aloe vera juice (from health stores) to your smoothie to aid healing of a damaged digestive tract.
POWER PILLS: Pau d’Arco capsules (£9.99 for 100, holland andbarrett.com) have a natural antibiotic effect.
VINEGAR: Drink 1-2 tbsp apple-cider vinegar in a cup of water.
SAUERKRAUT: Add a spoonful of sauerkraut to a meal (fermented vegetables are a great source of probiotics, which help the gut heal and stay strong).
SOUP:
Ten servings. Enjoy a bowl twice a day.
2 ½ litres/4 ½ pints water
1.7 kg/3¾ lb chopped cauliflower
3 fat spring onions, chopped
300 g/11 oz green beans
125 g/4 ½ oz asparagus, chopped
160 g/5 ½ oz coriander or parsley, chopped
2 garlic cloves, minced
1 dried bay leaf
1 green pepper, diced
1 to 2 jalapeno peppers, cored
and finely chopped
400 g/ 14.5 oz tin of tomatoes
1 vegetable stock cube
½ head celery, sliced
½ head red cabbage, chopped
2 tbsp tamari (gluten-free soy sauce, available in supermarkets)
½ tsp dried oregano
½ tsp dried rosemary
¼ tsp dried thyme
2 tbsp sea salt
Combine all ingredients except the salt in a large pot over a medium heat and bring to the boil. Reduce the heat and simmer for two hours. Add salt during the last five to ten minutes of cooking. Serve hot, warm or at room temperature. Refrigerate for up to three days. Freeze the remainder in individual serving sizes.
Snacks: Carrot batons, kale crisps (toss a bag of kale in 1 tsp of olive oil, spread over baking sheet, spritz with salt, bake at 180c for 15 minutes). Drink 1½ to two litres/ 2½ to 3½ pints of water a day.
LUNCH AND DINNER RECIPES :
BEEF AND BROCCOLI BOWL
Beef and broccoli bowl
Serves 4
4 garlic cloves, minced
2 tbsp fresh ginger, minced
2 tbsp tamari
2 tbsp rice vinegar
½ tsp crushed red-pepper flakes
450g (1 lb) sirloin steak, sliced 5mm (¼in) thick
4 tbsp grapeseed oil
½ medium red onion, sliced
½ red pepper, cored, seeded
and sliced
1kg (2lb 4oz) broccoli florets
75ml (2½ fl oz) beef or chicken stock
2 tbsp sesame seeds
350g (12oz) cooked quinoa
Stir together the garlic, ginger, tamari, vinegar, and red-pepper flakes. Add the steak, stirring to coat, and set aside to marinate for 15 mins. Heat 1 tbsp of grapeseed oil in the pan. Lift the beef out of the marinade (reserving the marinade) and add to the pan. Stir-fry for 1 minute, just until the beef is no longer pink on the outside.
Scrape the contents of the pan into a large bowl. Add 1 tbsp of grapeseed oil to the pan, with the onion. Stir-fry for 1 minute. Add the bell pepper, stir-fry for a minute more, then transfer the onion and bell pepper to the bowl. Add the remaining grapeseed oil to the pan, then the broccoli and stir-fry for 1 minute. Add the stock, cover tightly and steam for 1 minute.
Add the beef and veggies back to the pan, with any juices, the reserved marinade and sesame seeds, and stir until bubbling and heated through, about 5-10 minutes. Serve with the quinoa.
THE DIET IN A NUTSHELL:
You don't need to stick to the exact recipe or ingredients, you can substitute with something similar.
- Delicious homemade smoothie for breakfast
- Specially brewed tea to be sipped throughout the day.
- Two bowls of comforting and nourishing vegetable soup to be enjoyed as a snack or starter
- Tasty lunch and dinner recipes, or your choice of foods to put together from a list of selected natural and wholesome ingredients
Burners are encouraged to drink 1½ to two litres/ 2½ to 3½ pints of water each day, eat healthy snacks from a prescribed list and pick one super booster from a selection each day to speed up their weight-loss success.
LENTIL SOUP:
Serves 4
2 tbsp extra-virgin olive oil or
grapeseed oil
2 carrots, diced
1 red pepper, diced
1 celery stalk, diced
1 medium onion, diced
2 garlic cloves, minced
1 ½ tbsp chilli powder
½ tbsp ground cumin
½ tbsp paprika
1 tsp dried oregano
¼ tsp cayenne pepper
¼ tsp freshly ground black pepper
1 ½ litres/2 ¾ pints vegetable or chicken stock
200g/7oz dry lentils
425g / 15oz can black beans, drained and rinsed
425g / 15oz can diced tomatoes, with juice
½ tsp sea salt
75g/2¾oz sliced spring onion, white and green parts
40g/1½ oz chopped fresh coriander
Juice of 1 lime
Place the oil, carrots, red pepper, celery and onion in a large pan and cook, stirring, for ten minutes, until the vegetables are nearly tender and starting to brown. Add the garlic, chilli powder, cumin, paprika, oregano, cayenne pepper and black pepper. Saute for one minute.
Add the stock, scraping any browned bits from the bottom of the pan. Stir in the lentils and bring to the boil. Reduce the heat, cover and simmer for 30 minutes. Stir in the black beans, tomatoes and salt. Simmer for ten minutes, then add the spring onion, coriander and lime juice. Serve.
SHEPHERD’S PIE
Serves 4
FOR THE TOPPING:
4 medium sweet potatoes
3 tbsp raw coconut oil
½ tsp sea salt
½ tsp ground cinnamon
¼ tsp ground nutmeg
Pinch of cayenne pepper (to taste)
FOR THE FILLING:
1 tbsp extra-virgin olive oil or
grapeseed oil
2 large carrots, diced
2 celery stalks, diced
1 medium onion, diced
1 tsp sea salt
2 garlic cloves, minced
¾ tsp ground chipotle pepper
½ tsp dried oregano
½ tsp ground cumin
¼ tsp ground cinnamon
450g / 1lb minced turkey
240ml/9 fl oz chicken stock
Preheat oven to 220c/430f/gas mark 7. Halve sweet potatoes lengthwise and place cut side down on a foil-lined baking sheet. Bake for 30 minutes. Set aside to cool.
Meanwhile, place the olive oil, carrots, celery, onion and pinch of salt in a pot and cook, stirring often, until the veg are soft and starting to brown. Add the garlic, chipotle pepper, oregano, cumin and cinnamon, and saute for one minute. Add turkey and cook, stirring, until meat is browned. Stir in chicken stock, bring to a fast simmer, and cook for ten minutes, until sauce thickens. Season with 1 tsp salt.
When sweet potatoes are cool, scoop out flesh with spoon and mash with coconut oil, salt, cinnamon, nutmeg and cayenne pepper until smooth. Spread turkey mixture evenly in an 20 x 25cm (8 x 10 in) baking dish and spread sweet potatoes on top. Bake for 15 minutes, then grill for one to two minutes to brown around the edges.
Stuffed courgettes
STUFFED COURGETTES
Serves 4
4 medium courgettes (about
23cm / 9in long)
2 tbsp extra-virgin olive oil
½ medium onion, finely chopped
½ red pepper, finely chopped
3 garlic cloves, minced
2 tsp ground cumin
1 ½ tsp sea salt
¼ tsp crushed red pepper flakes
450g / 1lb lean minced beef
110ml/3½ fl oz chicken stock
175g/6oz cooked quinoa
40g/1½ oz fresh mint, chopped
40g/1½ oz parsley, finely chopped
Preheat the oven to 190c/375f/gas mark 5. Halve courgettes lengthwise and scoop out seeds, leaving 5mm (¼ in) of flesh. Arrange courgette shells in a 23 x 33cm (9 x 13in) baking dish.
Saute the onion and pepper in the oil for three minutes. Add the garlic, cumin, salt and red pepper flakes and saute for one minute. Add the minced beef and cook, stirring often, until browned (about ten minutes). Add the chicken stock and scrape up any browned bits from the bottom of the pan. Raise the heat and simmer for one to two minutes, until liquid is nearly evaporated.
Remove from the heat and stir in the quinoa, mint and parsley. Divide the filling among the courgettes, packing tightly and mounding it up. Cover tightly with foil and bake for 40 minutes, until the courgettes are tender.
FENNEL AND SALMON
Fennel and salmon
Serves 2
4 garlic cloves, minced
2 tbsp extra-virgin olive oil
2 tbsp chopped fresh rosemary
1 tsp sea salt
¼ tsp freshly ground blackpepper
2 medium fennel bulbs, sliced 1cm/ ½ in thick
½ medium red onion, sliced 1cm/ ½ in thick
1 red pepper, cored, seeded, and
sliced 1cm / ½ in thick
2 x 175g/6oz salmon fillets
½ lemon
Preheat oven to 230c/450f/gas mark 8. In a large bowl, combine garlic, oil, rosemary, salt and pepper. Set aside 1tbsp of mixture. Toss fennel, onion and pepper with remaining mixture and spread evenly on a rimmed baking sheet. Bake for 20 minutes.
Flip the veg then lay the salmon fillets on top, skin-side down, and spread with 1tbsp of mixture that was set aside. Squeeze the lemon over everything. Bake for ten to 12 minutes, until the fillets are nearly opaque in the middle. Serve.
ITALIAN WONDER
Serves 2
2 tbsp extra virgin olive oil
150g/5½ oz red onion, diced
500g/1lb 2oz courgettes, diced
150g/5½ oz shiitake mushrooms,sliced
1 tsp sea salt
¼ tsp freshly ground black pepper
400g cherry tomatoes
1 garlic clove, minced
1 tbsp fresh rosemary, chopped
1 tsp dried oregano
110 ml/3½ fl oz vegetable or chicken stock
1 tbsp fresh lemon juice
75g/2½ oz pine nuts
2 tbsp chopped fresh parsley
Optional: 175g/6 oz cooked quinoa or wild rice
Fry the oil and onion in a pan, stirring often, for about four minutes, until the onion begins to soften and brown. Add courgettes, mushrooms, salt and pepper. Cook for another four minutes, stirring often. Add the tomatoes, garlic, rosemary and oregano, and cook for four minutes more. Stir in the stock and lemon juice, and scrape up any browned bits from the bottom of the pan.
Simmer for one minute, until the sauce thickens. Stir in the pine nuts and parsley. Remove from the heat and season with salt and pepper to taste. Serve over quinoa or wild rice, if you want.
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