Luke Hines - Five Kilos in 5 Weeks

We advise that the information contained in this book does not negate personal responsibility on the part of the reader for their own health and safety. It is recommended that individually tailored advice is sought from your healthcare or medical professional. The publishers and their respective employees, agents and authors are not liable for injuries or damage occasioned to any person as a result of reading or following the information contained in this book. This book is dedicated to you and your inspired self, for picking it up and having the willpower, determination and commitment to change your life for the better. I hope this book helps you to cultivate a positive mindset, move your body each day and cook delicious food that nourishes you inside and out. LUKE HINES LOSE WEIGHT SAFELY WITH A SIMPLE DIET PLAN THAT ACTUALLY WORKS! F I V E I N F I V E CONTENTS INTRODUCTION DRINKS BREAKFAST SALADS , VEG & SIDES FISH CHICKEN MEAT TREAT S THANKS INDEX WHAT IS THE 5 IN 5? The 5 in 5 is designed to bring back your confidence so you can love the skin youre in.

The 5 in 5 is here to help you feel happier, healthier and more in tune with yourself. The 5 in 5 is a holistic approach to living well without needless restriction and stress. The 5 in 5 is a sustainable approach to losing the first, middle or last 5 kg. The 5 in 5 creates a healthy relationship between you, food and eating well. The 5 in 5 is suitable for adults of all ages and fitness levels. The 5 in 5 sets you up with the tools you need for long-term wellbeing.

The 5 in 5 introduces you to real food that tastes great and is great for you. The 5 in 5 is designed to work for you and your lifestyle. The 5 in 5 is designed to bring out your best self. The 5 in 5 is a chance to make YOU a priority. The 5 in 5 features 60 easy real-food recipes with ONLY 5 core ingredients (or fewer). The 5 in 5 is delicious.

The 5 in 5 is simple. The 5 in 5 is fun. The 5 in 5 works. And the 5 in 5 starts now! INTRODUCTION Ive been in the wellness industry for 20 years now, and Im excited to share with you everything Ive learned and experienced to date, in this easy-to-follow plan that actually works. Starting out as a group fi tness instructor when I was 19 years old, I fell in love with how I felt when moving my body. Enjoying my time spent in the gym led me to become a one-to-one personal trainer, and in the following years I built a strong reputation training people from all walks of life, from big-name Hollywood celebrities to everyday humans like you and me, who just needed the right support and guidance to change their lives for the better.

Throughout the years, though, I realised that no matter how hard I trained my clients during our sessions, it was what happened outside those sessions that mattered so much more. How they slept, managed stress, moved incidentally and, most importantly, how they ate. The food they consumed made the diff erence between either regressing, stagnating or thriving. And thats when I prioritised where nutrition sits in the overall picture of living confi dently in our own skin. I returned to study and became a functional nutritionist so I could provide the most up-to-date, relevant and results-based advice to my clients, and the fl ow-on eff ect was that my cookbooks benefi ted from my knowledge. In each one the focus was on real food nutrition that reduced infl ammation, naturally encouraged weight loss and lean muscle maintenance, and held the key to becoming energised, healthy and well.

Now, thats where this book comes into play. Despite having healthy recipes at our fi ngertips and the best of intentions to eat well, exercise and make positive lifestyle choices, sometimes we just dont. And, hey, there are lots of reasons why (and we will get into that shortly), but in life we sometimes need a gentle nudge, a little bit of support, or a massive kick in the butt, to remind us that no goal is impossible, too far gone or too late to achieve. And anyone, of any age, can make some simple changes that mean a long-term lifelong diff erence. And let me just tell you, youre NOT alone. Despite knowing all the right things to do, Ive also gone through periods where Ive done the exact opposite of what I know I should be doing.

In 2021 I gained 15 kg of excess body fat. The combination of COVID lockdowns and some work I needed to do on my own mental health was the perfect storm for what happened to me, physically and mentally. I lost my drive, motivation and inner spark. I became addicted to poor food choices, was tired all the time, and didnt feel comfortable in my own skin. I decided to share my weight-loss journey publicly to show that were all human and even someone who knows what theyre doing can struggle. The real highlight, though, was experiencing what so many people go through each day and then using my knowledge to get back to my authentic self, inside and out.

I tracked my progress, kept a record of my method, and now, through that lived experience, plus my many years of experience as a trainer and healthy cook, I can provide you with a realistic and achievable way for you to do this too. And thats how the 5 in 5 was born. If anything so far has resonated with you, or youve ever felt trapped, stuck or weighed down by your current physical condition or mindset, and you want to make a change, this is the plan for you. Were an interesting bunch, us human beings. We can have all the tools to make positive change at our disposal, but until theyre laid out in an easy-to-follow, digestible way (haha, pun intended), we dont do anything about it. And thats exactly why I created the 5 in 5: to take the guesswork out of looking and feeling your best.

INTRODUCTION Not only will I guide you through the steps to lose 5 kg in 5 weeks in a safe, sustainable and delicious way, but I also provide you with more than 60 easy-to-follow recipes that contain only 5 core ingredients or fewer meaning your meals will always be quick, simple, affordable and tasty. Youll learn more about the recipes and meal plans in the pages to come. Also, youll learn how to cook the BEST types of food to get long-term results without skimping on flavour. You ll learn how to manage your portion sizes, quench any cravings and keep living a normal social life while still reaching your goals. And, very importantly, youll learn the habits and behaviours that supplement how you eat, to bring everything together from how to move to ways to think more positively and tools to stay on track. The best part is, youll never feel like youre on a diet.