The Ultimate New York Diet

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Tuesday , 29 March 2011
The Ultimate New York Diet
Actress Kerry Washington

If you’d just had a baby, would you agree to take part in a catwalk show for underwear giant Victoria’s Secret? You would if David Kirsch was your workout buddy. Famous for turning his clients from flabby to fabulous in record time, this is the guy responsible for getting Heidi Klum and Karolina Kurkova back on the runway seemingly minutes after they left the delivery room. With Anne Hathaway, Liv Tyler, Kerry Washington and Naomi Campbell part of his huge celebrity client list, if you dream of having the bod of a superstar, this is the man you need in your life.

Does it work?
Follow David’s seven-day diet plan for two weeks, selecting two daily snacks from the list, and do 90 minutes of exercise every day. It’s tough – but after two weeks, you could be 7kg lighter, having kick started your metabolism and become the proud owner of some lovely new muscles. No joke.

The Food Plan:

Day 1
Breakfast: Protein shake or a spinach and broccoli egg white frittata.
Snack: From the list.
Lunch: Turkey chilli with large green salad with chopped vegetables and red wine vinaigrette.
Snack: From the list.
Supper: Protein shake or grilled fresh tuna with sautéed vegetables and a pinch of chilli – the hot spice will help you burn 15 per cent more calories.

DAY 2
Breakfast: Protein shake or scrambled turkey and tomato omelette.
Snack: From the list.
Lunch: Chicken or salmon fillet with large green salad, topped with vegetables and red wine vinaigrette.
Snack: From the list.
Supper: Protein shake or Prawn Marinara with large green salad.

DAY 3

Breakfast: Protein shake or 3 hard-boiled egg whites.
Snack: From the list.
Lunch: Turkey chilli with green salad, raw vegetables and red wine vinaigrette.
Snack: From the list.
Supper: Protein shake or fresh grilled fish with steamed vegetables.

DAY 4
Breakfast: Protein shake or 3 hard boiled egg whites.
Snack: From the list.
Lunch: Roast chicken salad.
Snack: From the list
Supper: Protein shake or horseradish encrusted salmon fillet with large green salad.

DAY 5
Breakfast: Protein shake or scrambled turkey and a delicious tomato omelette.
Snack: From the list.
Lunch: Chicken or salmon fillet with large green salad, chopped raw vegetables and red wine vinaigrette.
Snack: From the list.
Supper: Protein shake or Prawn Marinara with large green salad.

DAY 6
Breakfast: Protein shake or a spinach and broccoli egg white frittata.
Snack: From the list.
Lunch: Turkey chilli with salad with chopped vegetables and red wine vinaigrette.
Snack: From the list.
Supper: Protein shake or chicken and broccoli stir fry.

DAY 7
Breakfast: Protein shake or scrambled turkey with a tomato omelette.
Snack: From the list.
Lunch: Asian pepper chicken.
Snack: From the list.
Supper: Protein shake or horseradish encrusted salmon with large green salad.

The Recipes

Breakfast:
Scrambled Turkey and Tomato Omelette – Linda Evangelista’s favourite!
2 ounces ground turkey breast, a pinch of ground coriander and cayenne pepper, 2 chopped tomatoes, 3 egg whites, 1 tablespoon of water, salt and pepper.
Method: Mix the turkey breast with the coriander, cayenne pepper and chopped tomatoes. Brown for 3 minutes and put aside. Whisk the egg whites and water and season to taste with salt and pepper. Pour into the pan and cook for 1 minute until the edges begin to set. Spoon the turkey mixture into the omelette and serve immediately… Yum!

Spinach and Broccoli egg white Frittata
3 egg whites, 1 tbsp water, black pepper to taste, ¼ cup washed and steamed spinach, ¼ cup steamed broccoli florets.
Method: In a bowl, whisk the egg whites and water, season and pot into a 6-inch round baking dish. Arrange spinach and broccoli evenly over the egg mixture and bake for 15 minutes or until the centre is just set. Serve with 2 rashers of turkey bacon if desired.

Lunch:
Turkey Chilli - makes three portions.
1lb lean turkey mince,
1 chopped onion
1 chopped stick of celery
1 chopped clove of garlic
2 tsp chilli powder
1 tsp paprika
1 tsp ground cumin
pinch ground cayenne pepper,
1 large tin of chopped tomatoes
½ pink chicken stock
1 bay leaf.

Method: Cook turkey and seasoning until browned and put aside. Gently sautee onion, celery and garlic until soft. Add spices and stir for one minute. Add tomatoes, stock and bay leaf and simmer for 15 minutes. Add the turkey, cook for five minutes more and serve.

Roast Chicken Salad
1 boneless chicken breast, cooked and sliced into strips
5 halved cherry tomatoes
1 sliced spring onion
2 tbsp red wine vinaigrette
Method: Mix together and serve. Simple!

Asian Pepper Chicken
6oz skinless, boneless chicken breast cut into strips, 2 asparagus spears cut into 2cm lengths, ½ small red onion sliced, 2 shitake mushrooms, sliced, ½ tsp crushed red pepper flakes, ½ tsp black pepper, ½ cup of water.
Method: Stir fry chicken until browned, add rest of ingredients and cook until tender.

Red Wine Vinaigrette
Mix 4 tbsp red wine vinegar
2 tbsp water
1 tbsp lemon juice
1 tsp each of chopped thyme
dill and parsley and some freshly ground black pepper.

Supper:
Prawn Marinara
1 onion, chopped
1 clove garlic
1/2 small red pepper, chopped
1 tsp dried oregano and marjoram
6 plum tomatoes, chopped
1 cup tinned tomatoes
½ cup fresh basil leaves
200g fresh, uncooked prawns

Method: Sauté the garlic, onion and pepper until soft. Add the prawns and cook until pink Add the tomatoes, basil and herbs and simmer gently for 15 minutes.

Horseradish Encrusted Salmon:
1 6oz skinned wild salmon fillet
salt and pepper
1 tbsp white horseradish
1 tbsp lemon juice.

Method: Preheat oven to 375F. Season salmon on both sides, and mix horseradish and lemon juice. Coat an ovenproof dish with light cooking spray, spread horseradish mixture over the fillet and place in the dish. Bake for 20 minutes and grill for 2 minutes until the crust is golden.

Chicken Stir Fry:
1 chicken breast
cut into strips
1 cup of broccoli florets
1 clove chopped garlic
1 tsp grated ginger
splash of bottled water
2 tsp low salt soy sauce
dash of sesame oil

Method: Gently brown the chicken in a pan with the garlic and ginger until golden. Add the sesame oil and soy sauce, and quickly fry the broccoli until al dente.

Snacks:
Choose two of these every day:
- one small can on tuna in spring water
- one small can of salmon in spring water
- a bowl of clear, home-made vegetable soup
- 10 raw almonds
- 3 hard-boiled egg whites

*TOP TIP:
Eat your largest meal of the day around noon - you have the rest of the day to burn it off.

*TOP TIP:Eat every three hours, ideally at 7am, 10am, 1pm, 4pm and 7pm. This will stop you getting too hungry, and will keep your metabolism revved up.

*TOP TIP:Boost your fat burning potential by taking these supplements during your diet:

5 HTTP:A super smart supplement that stops you bingeing on bread and pasta by mimicking levels of serotonin in your brain – the same chemical that carbs produce. Find it at health food stores.

Cinnamon Bark Extract:A rocket booster for your metabolism, this has a thermogenic effect on your body, making you burn fat faster.

The Exercise:
This may seem harsh. And, admittedly, finding 90 minutes to work out EVERY DAY is very hard. But after 14 days, you’ll be wondering where your wobbly bits have gone, and feeling better than you have for ages. So it’s worth the pain. Honest, it is!

Top Tip:
Exercise first thing in the morning, or split your workout into two manageable chunks of 45 minutes each; one for cardio, like running, cycling or power walking; the other for weights and those toning exercises.

The Six Deadly Sins:
1. Alcohol has got no nutritional value and is packed with calories.
2. Bread and starchy carbs send your body into fat storage mode and make your blood sugar levels soar, which will eventually leave you hungrier.
3. Coffee The caffeine in coffee raises the cortisol level in your blood, causing blood sugar to spike and telling your body to store fat. Switch to green tea, which will perk you up and help to boost your metabolism too.
4. Dairy contains lactose, which causes bloating and stops you losing weight. Not good.
5. Extra Sweets including honey, fruit juice, cakes, biscuits, fizzy drinks or sugar substitutes all trigger carb cravings.
6. Fruits or Fats fruit is packed with natural sugar, fructose. All red and fatty meat products are off limits, as are olives, peanut butter, egg yolks and avocados. You can have up to a teaspoon of olive oil a day though. 

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