Ditch the fad diets, juice cleanses, ‘detoxes’ and all the other crazes out there. That’s the message of the Food Effect approach to nutrition – which, based on real science, separates the facts from the fads. Learn more about Dr Michelle Braude’s revolutionary diet plan, and enjoy four delicious and healthy breakfast lunch recipes.
The following extract is from Dr Michelle Braude’s The Food Effect Diet.
What is the Food Effect?
The Food Effect philosophy grew from my desire to teach people how to eat normally and healthily in a way that can continue for the rest of their lives. It is based on the belief that healthy eating is an essential, pleasurable, colourful and vibrant way of life – and one that can be achieved by everyone, if they are shown how.
In the course of building up a successful practice, and treating hundreds of happy clients, I developed the Food Effect diet and lifestyle plan to show you how you can eat more, weigh less and both look and feel better – without compromising your lifestyle.
The Food Effect Diet presents a simple, delicious and satisfying way of eating that sheds weight, boosts energy, lowers cholesterol and blood pressure, and gives you glowing skin, increased brain power and optimal health and vitality. It teaches the simple secrets of long- term practical success for weight loss, but it does not require you to cut out any foods groups or do any specific exercise. Instead, you’ll be encouraged to eat carbs at every meal, have a late- night treat and avoid the faddish route of cutting out wheat, gluten, dairy, carbs or fats. What’s more, you’ll be allowed to dine out and enjoy coffee, alcohol and chocolate from day one – without it compromising your weight loss goals.
The Food Effect diet encompasses:
Two simple stages (the Food Effect attack phase and Food Effect lifestyle phase) that are incredibly easy to stick to.
A wide array of food choices, including surprising sources of ‘good for you’ carbs.
Menu options for breakfast, lunch, dinner and snacks based on a variety of taste preferences, lifestyles and nutritional needs.
Sixty- five delicious and easy recipes, plus a complete set of simple meal ideas for those who don’t like to cook, or don’t have time to do so.
Practical, comprehensive food tables, featuring every food group (from proteins, carbs, fruit and vegetables, to beverages, condiments and alcohol), in clear, practical ‘eat this’, ‘be careful’ and ‘stay away’ categories.
Dietary recommendations – designed with a calorie cap (so there’s no calorie counting involved) to ensure you achieve your weight- loss goals.
Plenty of variety to keep things interesting.
Up- to- the minute tips and advice, including supplement advice and recommendations (this is much more straightforward than you think).
Advice on overcoming potential obstacles and common challenges, including tips on managing cravings and overeating.
Smoked Salmon Omelette
1 whole egg
2 egg whites
1 tbsp fresh chopped dill or 1 tsp dried dill
Salt and pepper, to taste
½ tbsp olive oil, for greasing
55g smoked salmon
50g tomato, sliced
Whisk the egg and egg whites with the dill, salt and pepper. Pour the mixture into an oiled, heated frying pan set over a medium flame, to form a thin layer. Allow to cook for about 2 minutes. Lay the smoked salmon and sliced tomato on half the omelette. Fold over the other half of the omelette and serve.
Coconut French Toast
With this recipe, you can eat French Toast for breakfast – or lunch, brunch or dinner! – and stay slim, as it doesn’t contain the added sugar, carbs and calories of the standard version. It tastes so decadent and delicious you’ll have a hard time believing it’s guilt- free and supergood for you, too.
1 tbsp skimmed, soya or almond milk
1 slice wholemeal bread (or any bread of your choice, such as spelt or gluten- free)
Coconut oil or cooking spray, for greasing Granulated stevia or xylitol
Mixed berries or strawberries, to serve
Agave syrup, to serve
Mix together the egg and milk in a shallow bowl. Dip the bread in the egg mixture to cover fully. Remove the bread from the bowl. Sprinkle the coconut generously over both sides to coat the bread.
Grease a non-stick frying pan lightly with coconut oil or cooking spray, and heat over a medium heat.
Fry the bread on both sides until golden. Transfer to a plate. Sprinkle generously with stevia and cinnamon. Serve with the mixed berries or strawberries alongside, and a drizzle of agave syrup on top.
Quinoa Salad with Roasted Vegetables
2 small courgettes, chopped
1 medium carrot, chopped
1 small red onion, chopped
380g frozen broccoli or cauliflower
Olive oil, or olive oil cooking spray, for roasting
Salt, pepper and paprika, to taste
130g uncooked quinoa
360ml water, plus generous pinch of salt
Juice of 1 fresh lemon (or 2 tbsp lemon juice)
Lightly coat the vegetables with olive oil. Season well with salt, pepper and paprika. Roast all the vegetables in a preheated oven at 180°C/ Gas 4 until tender, about 20 minutes. Bring the quinoa and salted water to a boil in a medium pot, then reduce the heat to a simmer and cook for 10–15 minutes, or until the water is absorbed and the quinoa is fluffy. Toss everything together in a large serving dish. Serve warm or at room temperature with fresh lemon juice and sea salt to taste.
Spicy Tomato and Pepper Frittata
During the attack phase, this dish is delicious with a fresh green salad and some healthy wholemeal crackers or toast.
Olive oil or spray oil, for cooking
1 red or yellow pepper, diced
2 large vine tomatoes, cubed
1 generous pinch cayenne pepper or dried chilli flakes
½ tsp cumin
Generous pinch of salt and pepper
2 whole eggs
2 egg whites
Lightly grease a frying pan with 1–2 tsp olive oil or cooking oil spray. Heat over a medium heat. Add the pepper, tomatoes, cayenne pepper or chilli flakes, cumin, salt and pepper. Cover the pan with a lid and simmer gently for 5 minutes. Whisk the eggs and egg whites in a bowl and slowly pour them into the pan. Cover and cook over a low heat for 12–15 minutes, or until set. Divide in half and serve.