The key to this diet is eating only low glycaemic foods (see separate fact sheet) and making sure that you eat some protein and with each meal. You should eat sensible amounts of food, that is just enough to make you feel satisfied. Note that the carbohydrates are optional only have them if you feel that you need them.

Choose one breakfast, lunch and dinner and up to two snacks each day – yet again, only eat the snacks if you need them.

Points to note

Drink plenty of fluid on this diet. Green tea is great as it has been shown to boost your metabolism. Also try dandelion coffee as this helps to reduce water retention and assists the liver in breaking down fats.

Avoid sugary drinks and sweet fruit juices. Also avoid starchy carbohydrate, rice, pasta and bread but some granary bread is allowed.

Do not have any alcohol for one month. After this have the occasional glass of wine - dry champagne is better. Avoid sugary fruit such as ripe bananas, choose less sweet fruits such as apples pears and berries e.g. blueberry, strawberry, raspberry, red and blackcurrants. Note, you can use frozen berries if you prefer.

Avoid dried fruit such as raisins as they are high GI foods.

Breakfast options

• Two scrambled eggs served with two sliced tomatoes on ryvita or 1 slice of rye or granary bread.
• An omelette made with two eggs filled with one medium slice of chopped ham and tomato.
• Oat cakes with low fat cheese or cottage cheese and an apple. 
• 150g of low fat yoghurt and fruit salad (or a piece of fruit). 
• All-bran with semi-skimmed milk topped with berries e.g. blueberries or strawberries. 
• Muesli with semi-skimmed milk topped with berries.
• Bowl of porridge made with ½ mug of oats, 1 mug of water or semi-skimmed milk, (microwave for 2.5 mins) top with dried dates, 1 tsp honey. 
• One protein smoothie made with one scoop of protein powder, water or semi skimmed milk liquidised with mixed berries.  Or omit the berries and have once piece of fruit.

Lunch Options 

• Oat cakes – 3-4 topped with reduced calorie humous served with carrot and celery and one apple.
• Salad Nicoise, made with, 50g tinned tuna, lettuce, handful of cooked French beans, boiled egg and few cherry tomatoes and anchovies – see dressing below.
• Two – three ryvitas or oatcakes topped with low fat cream cheese and tomato.
• Greek salad, made with cucumber, cherry tomato, red onion, tbsp of black olives – use dressing below.
• Pret a manger breadless sandwich. Piece of fruit.
• Once slice of toasted rye or granary bread topped with 2 slices of low fat ham and salad with dressing.
• 100g of prawns served with salad and 2 tsp of low fat mayonnaise served with one slice of toasted rye or granary bread.
• Fillet of smoked mackerel or trout serviced with mixed salad and tomato.
• One serving of Covent Garden soup and one slice of granary bread followed by a piece of fruit and a handful of nuts and seeds.
• Half an avocado on ryvita (2-3) served with prawns and fromage frais, sprinkle with a touch of chilli powder. 1 large mixed salad, drizzled with olive oil and lemon juice, served with cottage cheese (250g) and 1 slice of rye bread. 1 apple.

Salad Dressing

This dressing uses flax seed oil (also known as lindseed oil) which provides omega 3 fatty acids. These fats are essential for health but are often deficient in our diets, they are important as they are good for circulation, joint health and brain function. There is also evidence that flax seed oil may lower cholesterol and blood pressure. Combine 6 tbsp of flax oil, 4 tbsp of apple cider vinegar (or balsamic) juice of one lemon salt and pepper, shake well in a jar and store in fridge. You can also add one tsp of mustard powder if you wish. Use one tbsp on salads.

Dinner Options

• Grilled fish e.g. trout, monk fish, salmon or tuna steak with salad and tomato.
• A few slices of roast chicken or a grilled breast – remove skin after cooking. Served with vegetables cut into chunks drizzled with a small amount of olive oil and baked for 35 minutes. Try peppers, courgette, celery, red onion, tomato – sprinkle with a small amount of chilli powder if you wish.
• King prawns sautéed in olive oil, garlic and chilli served on a bed of fresh spinach and rocket – sprinkle with lemon juice.
• Two grilled low fat sausages, served with sweet potato and green beans.
• Two grilled fresh sardines served with a large side salad and lemon juice.
• One medium lean steak e.g. fillet served with a few new potatoes and salad.
• Stir fry made with 1 medium chicken breast, 100g of mixed veg, fresh ginger, garlic, onion and soy sauce. Grilled peppers x 2, when tender fill each half with a large tsp of pesto topped with mozzarella cheese, grill until brown. Small portion of brown rice – serve with a tomato based sauce.
• Short of time? – one supermarket shelf meal under 340 calories, serve with side salad.

Snacks

Only eat the snacks if you are craving foods or if you really feel hungry. Nuts and seeds are good to snack on they contain carbohydrate and protein along with healthy essential fats – include almonds, pine nuts, cashews, brazil nuts, pumpkin seeds etc.

• 2 oat cakes or ryvita topped with nut spread or hummous.
• One piece of fruit and few nuts and seeds.
• One pot of low fat yoghurt.
• One handful of nuts and seeds.
• One protein bar.
• Celery and a few slices of low fat cheese or cottage cheese.