10 day diet
The festive season is almost upon us and if you’re planning to sparkle in sequins or sizzle in a little black dress
you’ll want to look slim and healthy.
With December just two days away, it’s easy to assume it’s too late to get a trimmer figure for those preChristmas parties. But thanks to a brilliant new diet concept, The Burn, brought to you exclusively by the Daily
Mail, there’s still plenty of time.
You can even make significant changes before next weekend.
The Burn is an innovative set of easy-to-manage diet plans: a ten-day plan, five-day plan and three-day plan.
Each enables you to shed pounds and transform your physique fast without hunger or an exhausting exercise
regime.
Nutritionist Haylie Pomroy has worked with stars including Jennifer Lopez, Reese Witherspoon, Raquel Welch
and Cher, who come to her desperate to be transformed for red carpet appearances just days away.
She’s confident you can shift 3lb if you’ve got only three days to spare and 5lb if you have five days. If you
embark on the ten-day plan, she promises total body transformation and at least 10lb of weight loss.
What makes this programme different is that each plan zones in on the underlying reasons why you’re carrying
extra weight, whether it’s out of kilter hormones (addressed in the ten-day plan), a sluggish gut (the five-day plan)
or bloating caused by water retention (the three-day plan).
Today, we give you all the guidance you need to start the ten-day plan right away. On Monday, we’ll reveal the
five-day plan and on Tuesday it’ll be the three-day plan.
All three programmes share a framework: a delicious home-made breakfast smoothie; rejuvenating teas that you
sip throughout the day; and a comforting vegetable soup twice a day. In addition, there are delicious lunch and
dinner options.
Because the diet plans are designed to target a specific physiological reason for stubborn excess weight, the
food and recipes are subtly different for each.
But many of the ingredients will be in your store cupboard or can be picked up at the supermarket. Additionally,
there are snacks and ‘super boosters’ (special ingredients, treatments and exercises) to enhance the effect of
each diet.
One thing is for sure: you will lose weight and improve your health no matter which diet you choose.
BURN AWAY THAT STUBBORN FAT
Today, we launch the ten-day diet, which works by resetting errant hormones. Hormones play a significant role in
metabolism, establishing where fat sits around the body and how and when it’s burnt for fuel. When it comes to
weight loss, the more that’s burnt for fuel the better!
But when hormonal imbalance occurs — due to stress, poor blood sugar control, lack of sleep, low levels of
vitamin D or the hormonal upheaval women and men go through in middle age — extra weight is all too often the
result.
The body uses fat cells to absorb hormones that are not broken down properly and to produce more hormones to
try to regain balance. This causes a proliferation of fat cells and aggressive weight gain.
IS YOUR WEIGHT GAIN HORMONAL?
To tell if you’re suffering from hormone weight gain, look for fat accumulating in unfamiliar places, such as around
the ribcage, on your upper back, your outer thighs, knees and even ankles.
Other signs are PMS or irritating menopausal symptoms, unpredictable moods, carbohydrate cravings and the
3pm energy slump.
Reversing hormone weight gain can be incredibly difficult. This is where ordinary diets so often come unstuck —
you may lose a little weight, but if your body is hormonally tuned to hang on to fat, all too often you’ll reach a
plateau and no matter how hard you try, it can be impossible to shift any more. ‘You can juice, you can cleanse,
you can diet all day long,’ says Haylie Pomroy. ‘But you have to be able to create the right balance of hormones
in your body to regain your health and get weight loss started again.’
WHAT’S THE SCIENCE?
The smoothie, tea, soup and meal recipes are packed with natural ingredients known to support healthy liver,
gallbladder and thyroid function because these hormone-balancing organs need to be happy in order to get
hormone function back on track.
Though hormones are excreted from glands around the body it’s the liver that directs the whole hormonal show,
while the thyroid plays a key role in deciding how your hormone system functions.
The smoothie ingredients — grapefruit, beetroot, kale, spinach, coconut oil and sunflower seeds — stimulate
enzymes in the blood that break down fat by stimulating bile production in the gallbladder and liver.
The tea you sip throughout the day contains micronutrients found in limes, milk thistle, dandelion root and
turmeric that support the liver and thyroid.
In ten days the plan aims to regulate hormone production and in so doing turn your body into a fat-burning
YOUR THREE SECRET WEAPONS IN THE BATTLE TO LOSE WEIGHT
The diet is built around three secret weapons – your breakfast smoothie, special cleansing tea and a nourishing
soup. Here are the recipes for them and how they fit into your daily plan . . .
BREAKFAST SMOOTHIE: Drink within 30 minutes of waking up plus a cup of special tea (in place of ordinary tea
or coffee).
MORNING SNACK: Cucumber and celery sticks; large glass of water.
LUNCH: Bowl of soup; cup of special tea; meal containing one protein, one vegetable and one healthy fat (from
the shopping list, top right) or pick one of the delicious recipes (far right); piece of fruit.
AFTERNOON SNACK: Large glass of water.
DINNER: Bowl of soup; cup of special tea; delicious meal. The lunch and supper recipes are interchangeable as
long as you stick to the recipes printed overleaf or create your own, with one protein, one veg and one healthy
fat, but no fruit, from the list.
LATE-NIGHT SNACK: Kale chips (chopped kale tossed in a spritz of olive oil and a twist of salt, baked in the
oven for 15 minutes); water or an extra cup of special tea.
BREAKFAST SMOOTHIE
Serves 1
Make fresh and drink within 30 minutes of waking at the same time each day.
40g/1½oz sunflower seeds
¼ raw beetroot, peeled
1 tbsp coconut oil
110ml/4 fl oz water
Handful of ice cubes
450g/16oz fresh spinach
225g/8oz kale
1 grapefruit or orange (peeled)
Blend the sunflower seeds, then add the remaining ingredients and whizz until smooth. Add a teaspoon of stevia
(a natural sugar-free sweetener) or experiment with a drop of vanilla essence or a pinch of cinnamon to taste.
TEA
Makes 15 servings (enough for half the diet)
6 limes, halved
1 tbsp turmeric
14 detox tea bags containing milk thistle and dandelion root (try Dr Stuart’s Liver Detox tea bags, £2.19 from
Holland & Barrett and £1.88 from Asda)
4 litres/7 pints water
Squeeze limes into a large pot, add rinds and other ingredients. Bring to boil for two to five minutes then steep
uncovered for one hour.
Alternatively, you can make a pot of tea each morning with two teabags, half a lime, sliced, and a large pinch of
turmeric. Steep thoroughly before drinking. Store in fridge and heat as required. Sip as much as you like
throughout day in place of tea or coffee.
SOUP
Makes 20 servings (enough for one person for a week)
1 ½ litres/2 ½ pints water
9 celery stalks, roughly chopped
900g/2lb green beans, chopped
6 garlic cloves
9 courgettes, diced
330g/11½oz button mushrooms
75g/21½oz parsley
1½ onions, coarsely chopped
Sea salt to taste
Place water, celery, green beans and garlic in a large casserole and cook for five minutes. Add courgettes,
mushrooms, parsley and onions and cook for five to seven minutes, until tender. Cool then puree. When serving,
dilute one cup of soup with one cup of water, then heat.
SNACKS
Unlimited celery/cucumber crudites, kale and mushrooms.
DRINK
1½-2 litres/2½-3½ pints of water a day.
Take your pic from these delicious meals and dreamy dinners to help you drop a dress size
CHICKEN AND AVOCADO WITH CREAMY COCONUT MANGO DRESSING
Serves 1
110g/4 oz boneless, skinless chicken breast
Sea salt and freshly ground black pepper, to taste
1 tsp extra-virgin olive oil
450g/16oz baby spinach
225g/8oz watercress
¼ avocado, sliced
FOR THE DRESSING
1 mango/peach/nectarine
2 tbsp coconut milk
1 tbsp fresh mint, chopped
2 tsp fresh lime juice
1/8 tsp lime zest
¼ tsp fresh ginger, grated
Pinch sea salt, black pepper and crushed red pepper flakes
Bash chicken breast with a rolling pin until flattened to 1cm thick and season on both sides with salt and pepper.
Griddle or shallow fry in olive oil until cooked. Set aside.
In a large serving bowl, combine dressing ingredients.
Slice the chicken and add to the dressing, along with the spinach and watercress. Toss to coat evenly. Season
with salt and black pepper to taste, and top with sliced avocado.
REFRESHING TUNA SALAD
Serves 1
170g/6oz can tuna in water, drained
50g/1 ¾ oz celery, finely chopped
40g/1 ½ oz green onion, finely chopped
3 tbsp hummus
1 tbsp plus ½ tsp lemon juice
Sea salt and freshly ground black pepper, to taste
½ tbsp extra-virgin olive oil
150g/5oz romaine/cos lettuce, torn
75g/2½ oz mushrooms, sliced
2 tbsp fresh basil, chopped
1 orange, segmented
2 tbsp pine nuts
IN A small bowl, combine tuna, celery, green onion, hummus, 1 tbsp of lemon juice, salt and pepper. Mix well.
In a serving bowl, whisk together oil and remaining ½ tsp lemon juice. Add lettuce, mushrooms and 1 tbsp of
basil to the dressing. Season with salt and pepper. Top with tuna salad, orange segments, pine nuts and
remaining basil.
SCRUMPTIOUS EGG SALAD
Serves 1
2 hard-boiled eggs, chopped
75g/2½ oz celery, diced
1 tbsp spring onion, chopped
1 tbsp fresh parsley, finely chopped
1 tbsp hummus
1 tbsp Dijon mustard
½ tbsp fresh thyme leaves
Sea salt and freshly ground black pepper, to taste
150g/5oz romaine/cos lettuce, torn
150g/5oz fennel bulb, thinly sliced
40g/1 ½ oz white mushrooms, sliced
1 tbsp extra-virgin olive oil
1 tsp balsamic vinegar
175g/6oz pomegranate seeds (or serve with a fruit)
In a small bowl, combine first eight ingredients. Mix well.
In a large serving bowl, toss lettuce, fennel and mushrooms with the oil and vinegar. Add salt and pepper to
taste.
Top lettuce mixture with egg salad and sprinkle with pomegranate seeds (or serve with a fruit).
EXOTIC WATERCRESS & POMEGRANATE SALAD
Serves 1
150g/5oz cabbage, sliced
50g/1 ¾ oz celery, sliced
2 tbsp spring onion, sliced
85g/3 oz hummus
Fresh mint to taste, chopped
Sea salt and freshly ground black pepper or tamari soy sauce, to taste
225g/8oz watercress or spinach
175g/6oz pomegranate seeds
25g/1oz walnuts or sunflower seeds
Combine cabbage, celery, spring onion, hummus, mint and salt and pepper. Mix well. Place watercress on a
plate and top with cabbage mixture. Garnish with pomegranate seeds and walnuts.
ROSEMARY CHICKEN WITH ROASTED VEGETABLES
Serves 2
225g/8oz fresh beetroot, trimmed
2 small courgettes
2 celery stalks
1 small onion
Juice of ½ lemon
2 garlic cloves, chopped
2 tbsp grainy mustard
2 tbsp extra-virgin olive oil
1½ tbsp rosemary, chopped
Sea salt and black pepper, to taste
Preheat oven to 230c. Cut beetroot, courgettes, celery and onion into 4cm/1½in chunks. In a large bowl, combine
lemon juice, garlic, mustard, oil, rosemary, salt and pepper. Add chicken thighs, turning them to coat both sides,
and set them aside on a plate.
Add chopped vegetables to bowl and toss to coat. Spread vegetables evenly on a baking dish. Bake uncovered
for ten minutes.
Add chicken (skin side up) and bake uncovered for 40 minutes, or until chicken is browned and cooked through
and vegetables are tender.
PAN-FRIED CHICKEN WITH FENNEL AND WALNUTS
Serves 2
225g/8 oz chicken breast
Sea salt and freshly ground black pepper to taste
1½ tbsp extra-virgin olive oil
2 medium fennel bulbs, sliced
1 small onion, sliced
2 tsp dried oregano
2 garlic cloves, minced
240ml/8 fl oz chicken stock
2 tsp balsamic vinegar
2 tbsp fresh basil, chopped
2 tbsp walnuts, crushed
Flatten chicken to 1cm thickness and season on both sides with salt and pepper. Griddle or fry in ½ tbsp oil until
cooked through. Set aside to rest.
Add 1 tbsp oil to hot pan and add fennel, onion and oregano. Saute for five minutes, until onion and fennel begin
to caramelise. Add garlic and saute for 30 seconds. Add stock, bring to the boil and cook for five minutes, until
broth has evaporated.
Remove from heat, stir in vinegar and add salt and pepper to taste.
Slice chicken and serve over the vegetables, sprinkled with basil and walnuts.
ASIAN-STYLE CORIANDER PRAWNS AND GREEN BEANS
Serves 2
1 tbsp coconut oil
175g/6oz green beans, trimmed and cut into 5cm/2in pieces
2 small courgettes, thinly sliced
350g/12 oz raw prawns, shelled
40g/1½ oz spring onion, sliced
2 garlic cloves, minced
65ml/2 fl oz coconut milk
1 tbsp tamari soy sauce
2 tsp lime juice
1 tsp grated fresh ginger
½ tsp lime zest
Pinch red pepper flakes, crushed
3 tbsp fresh coriander, chopped
Heat coconut oil in a large, heavy frying pan over medium-high heat. Add green beans and stir-fry for one minute.
Add courgette and stir-fry for two minutes. Add prawns, spring onion and garlic, and stir-fry for one minute, until
prawns turn pink.
Add coconut milk, tamari, lime juice, ginger, lime zest and red pepper flakes. Continue to stir for five minutes,
until prawns are cooked through and everything is hot. Remove from heat and serve topped with coriander.
DELICIOUS NO PASTRY VEGGIE QUICHE
Serves 2
2 large leeks, thinly sliced
1 tbsp extra virgin olive oil
75g/2½ oz shiitake mushrooms, sliced
125g/4½ oz asparagus, trimmed, sliced diagonally into 5cm/2in pieces
450g/16 oz fresh spinach
2 tsp fresh thyme leaves
Sea salt and freshly ground black pepper, to taste
4 large eggs
90ml/3 fl oz coconut milk
2 tbp fresh basil, chopped
Preheat oven to 175c. Rinse leeks and saute in oil with mushrooms for five minutes. Add asparagus and saute
for four minutes, then add spinach and thyme. Stir until spinach wilts. Remove pan from heat, season with salt
and pepper, and set aside to cool.
In a large bowl, whisk together eggs and coconut milk, another pinch of salt and a few cracks of pepper. Stir in
the vegetable mixture.
Pour into a 23cm/9in pie plate and bake for 30 minutes, or until quiche is golden brown and puffed and the centre
is set.
Let quiche rest for five minutes before slicing. Sprinkle with the basil before serving.
SPICY ROASTED CAULIFLOWER & SALMON
Serves 2
2 tbsp extra-virgin olive oil
Juice and zest of ½ lemon, plus 2 lemon wedges, for serving
2 garlic cloves, minced
3 tbsp fresh dill, chopped
Pinch red pepper flakes, crushed
Sea salt and black pepper, to taste
2 x 175g/6oz salmon fillets 1.3kg/3lb cauliflower florets
½ medium red onion, cut into eight wedges
Horseradish, to taste
Preheat oven to 230c. In a small bowl, combine oil, lemon juice and zest, garlic, 2 tbsp of dill, red pepper flakes,
salt and pepper. Brush fish with half of this mixture and set aside.
Toss cauliflower and onion with the remaining half of the oil mixture and spread on a baking sheet. Roast the
vegetables for 15 mins, stir then place the salmon on top, skin side down. Bake for 12 to 15 mins more, or until
the fillets are nearly opaque in the middle. Season again with salt and pepper; top with the remaining dill. Serve
with horseradish and lemon wedges.
GREEK-STYLE BAKED COD WITH ARTICHOKES
Serves 2
½ medium red onion, cut into eight wedges
500g/17½oz courgettes, sliced
1 garlic clove, minced
2 tsp fresh thyme leaves
Pinch of sea salt 1 tbsp extra-virgin olive oil
400g/14oz can artichoke hearts, drained and quartered
8 Kalamata olives, chopped
Juice and zest of ½ lemon
2 x 175g/6oz cod fillets
Freshly ground black pepper, to taste
1 tbsp fresh parsley, chopped
Preheat oven to 230c. Saute the onion, courgettes, garlic, thyme and a generous pinch of salt in oil for five
minutes, until crisp but tender. Remove from heat and stir in the artichoke hearts, olives, and lemon juice and
zest. Season the cod fillets with salt and pepper and nestle them in the vegetable mixture. Bake uncovered for 15
minutes, until the cod is nearly opaque in the centre. Sprinkle with parsley and serve.
TRICKS TO BOOST YOUR FAT-BURNING AND KICK-START YOUR DIET
INTENSIFY the effectiveness of the ten-day Burn by adding one of the following metabolism boosters each day:
BLACK PEPPER: Add liberal amounts to food (it increases internal heat and helps break down the stubborn
white fat behind hormonal weight gain, especially when combined with turmeric in the special tea).
WET SOCK TREATMENT: Drench cotton socks in cold water, wring them out and put in the fridge for six to ten
hours. Before bed, soak your feet in warm water (as hot as you can handle) for 15 minutes, dry and then put on
the cold, wet socks from the fridge, cover with dry heavy wool socks and go straight to bed. The cold socks
trigger a rush of blood to the feet, which puts your circulatory system on alert, stimulating your immune system.
You will wake in the morning feeling refreshed and invigorated. While the outer socks may be damp, they won’t
leave your bed sopping.
EXERCISE: Try 30 minutes of cardio one day (jogging, cycling, swimming, brisk walking), 20 minutes of strength
training the next day (weight training or an exercise class) and 30 to 60 minutes of yoga or pilates on the third
day. Repeat throughout the plan.
HEALTH WARNING: This diet may not be suitable if you are a child, teenager, pregnant or breastfeeding. If you
have diabetes or any other medical condition or if you are taking medication, seek advice from your GP before
embarking on any diet programme.
ADAPTED by Louise Atkinson from The Burn by Haylie Pomroy(Transworld, £12.99), published on January 1,
2015. To pre-order a copy for £9.75 (P&P free for limited time)