You can think of Weeks 1-4 of this diet as a kind of primer. If you’re following along at home and haven’t lost enormous amounts of weight yet, don’t panic! The purpose of the first phase is to begin to improve habits (eating regularly, making healthier choices, practising some discipline), and to speed up metabolism. If you’ve been strict with yourself on this, you’ll reap the benefits in Phase 3 of the diet (Weeks 8-12).

If you haven’t been strict with yourself on this, all is not lost. There are still 8 weeks left! I know that there may be a lot of things that you like to eat that aren’t on your list of allowed foods but remember, this is only temporary! Also during the second phase if this plan you get a cheat meal! This means that you can eat one meal a week consisting of whatever you want.

Really think about the way that you see indulgences like this. Firstly, they’re indulgences. Like holidays. You don’t go on holiday every day or week (if you do I hate you a little bit), You save up for them. You plan them. And then you go. Holidays are almost always expensive and unproductive, but you don’t feel guilty about them. When your holiday is over you sometimes have to work harder to catch up on whatever work you’ve missed. You accept that as a part of getting to go on holiday.

Think of food in the same way. Think about what you’re going to have. Look forward to it. Most improtantly enjoy it. When it’s over. Re-focus. Plan your next one.

Anyway, without further ado, let’s have a look at the diet for Weeks 5-8

Protein:

• Eggs
• Low fat cottage cheese
• Chicken breast
• Turkey breast
• Any kind of fish

Vegetables

• Any leafy vegetables
• Aubergines
• Raw Carrots
• Tomatoes
• Asparagus
• Mushrooms
• Broccoli
• Brussels sprouts
• Celery
• Cauliflower
• Artichokes
• Onions
• Squash
• Cucumbers
• Sweet peppers (any color)
• Zucchini
• Green Beans

Fats

• Any nuts or natural nut butter (in moderation!)
• Olives and Olive oil
• Sesame oil
• Coconut oil
• Flax oil
• Sunflower oil

Bread

• Soya and Linseed bread

Fruits

• Cherries
• Plums
• Grapefruit
• Peaches
• Apples
• Pears
• Coconut
• Prunes

Other

• Natural Yoghurt

Drinks

• Water
• Tea/coffee (no sugar)

And the banned list…

• Milk
• Ice Cream
• Fruit Juice
• Alcohol
• Starch – Potatoes, Rice (even rice cakes), Pasta
• Cheese
• Red Meat
• Pork

OK, I admit, it’s not as if you can eat anything you want now, but the inclusion of fruit and soya and linseed bread (if you’ve never heard of it I promise that it’s yummy) and natural yoghurt (great with fruit) means that it’s actually much easier to put meals (especially breakfasts) together.

Also, as mentioned, you get a cheat meal once a week. Absolutely nothing is off limits for this meal, so go wild. Obviously I’m not expecting you to sabotage yourself here, a meal which lasts all day and consists of nothing but whipped cream is not an ideal choice, but within reason have whatever your heart desires. Then refocus.

Again, be aiming to eat every three hours or so, if you’re never hungry this frequently, reduce your portion sizes appropriately.