INTRODUCTION

The weight loss nutrition plan that you are following is tried and tested, and if followed
EXACTLY as shown on the sheet it is guaranteed to work for you. It is not a plan to stay on
for life, it is designed to be followed for 8 weeks, to get you down to a healthy weight and
then a healthy eating regime can begin.

It is a little bland, it is a little bit boring, but let’s face it, you have been having a bit too
much of the sugary, fatty, rich and tasty food in the past and this is the antidote. On the
plus side, it is easy to follow and inexpensive. It will detox your body and help you to get
over your addiction to fat, sugar and salt.

After a couple of weeks, you will start to feel good, you will have increased energy, you will
need less sleep, your skin will look and feel more healthy and your will LOSE WEIGHT.

HOW DOES IT WORK?

The way the diet works is by reducing the amount of carbohydrates in your diet slowly
over a 7 day cycle. The cycle is then repeated. Removing carbohydrates forces your body
to use its fat stores to supply you with the energy you need during the day, the less
carbohydrate the more fat is burned. Unlike Atkins, we do not remove carbohydrate
altogether as this can be detrimental to your health if done over a sustained period of
time.

WHAT IS A CARBOHYDRATE?
Carbohydrates are the body’s first choice for supplying you with energy and they are
made up of simple sugars (chocolate, sweets etc.) and complex carbs (pasta, rice,
potatoes, bread etc.) Excess carbohydrate is stored by the body as FAT! Put simply if you
eat more carbohydrate than you burn off during the day, the remainder is stored as FAT!
Excess consumption of carbohydrates is the number one cause of weight gain!

WHAT IS PROTEIN?
Protein is used by your body to repair muscle tissue and to help you to recover after
strenuous exercise. Protein is found in meat, fish, eggs and to a lesser degree in beans
and pulses. The body doesn’t like to store protein and any excess is passed through the
digestive system. Protein is very important in this diet as it provides the bulk of your food
intake, helps you to feel full, helps your body to recover from your workouts and improves
your muscle tone.
WHAT ARE FATS?
Fats are found in oils such as vegetable and olive, in fatty meats such as lamb and in
some vegetables. Fats are an essential part of your diet and your body uses them to keep
your joints, skin and hair healthy. Too much fat in your diet will lead to health problems
and will contribute to weight gain.

REMEMBER
The diet below needs to be followed as laid out. If it is not written on your diet sheet, it
should not be in your mouth! It is not acceptable to substitute rice for chips, or chicken
for sausages etc. This diet only works if it is followed to the letter. Please just follow it as
written down. For the next 8 weeks think about your food intake as fuel, or medicine to
help you to lose the weight you need to. It’s not about taste, it’s about making you well,
fit, healthy and lean.

RULES
Drink lots of water, black tea, black coffee or fruit tea.

NO fizzy drinks, NO cordial, NO fruit juice, NO alcohol.

Record your progress on the Food Diary sheets below.

Make sure you are honest and do not cheat yourself of the results YOU want.
DAY 1 DAY 2

BREAKFAST 2 small BREAKFAST 2 Weetabix with

pancakes and Koko dairy free
1 tablespoon of milk
maple syrup

SNACK 1 banana SNACK 1 apple

LUNCH 1 baked potato LUNCH Tuna sandwich

with 70g tuna, with 70g tuna,
salad (leaves, 2 pieces of
tomato, onion, wholemeal
cucumber, bread, spring
pepper) and a onion and
teaspoon of low leaves with dairy
fat dressing free spread

SNACK 125g of Alpro SNACK 125g of Alpro

plain dairy free plain dairy free
yoghurt yoghurt

DINNER 150g roasted DINNER 150g salmon

chicken breast, fillet and
125g steamed asparagus
rice, and spears
broccoli

DRINKS At least 3 litres DRINKS At least 3 litres

of water, black of water, black
or fruit tea, and or fruit tea, and
black coffee black coffee
DAY 3 DAY 4

BREAKFAST 2 Weetabix with BREAKFAST 2 scrambled

Koko dairy free eggs, 2 pieces
milk wholewheat
toast and low fat
spread

SNACK 1 handful of SNACK Soy protein

grapes shake mixed
with water

LUNCH Chicken LUNCH 1 baked potato

sandwich with with 70g tuna,
100g sliced salad (leaves,
chicken breast, tomato, onion,
2 pieces of cucumber,
wholemeal pepper) and a
bread, spring teaspoon of low
onion and fat dressing
leaves with dairy
free spread

SNACK 125g of Alpro SNACK 125g of Alpro

plain dairy free plain dairy free
yoghurt yoghurt

DINNER 150g baked cod DINNER 150g turkey,

and spinach salad leaves and
a teaspoon of
low fat dressing

DRINKS At least 3 litres DRINKS At least 3 litres

of water, black of water, black
or fruit tea, and or fruit tea, and
black coffee black coffee
DAY 5 DAY 6

BREAKFAST 2 Weetabix with BREAKFAST 3 scrambled

Koko dairy free eggs
milk

SNACK Soy protein SNACK Soy protein

shake mixed shake mixed
with water with water

LUNCH Turkey LUNCH 150g roast

wrap with 1 chicken
wholemeal
wrap, 2
turkey slices,
cucumber,
leaves and 2
teasoons of low
fat houmous
SNACK 125g of Alpro SNACK 125g of Alpro
plain dairy free plain dairy free
yoghurt yoghurt

DINNER 150g roasted DINNER 200g salmon

chicken breast fillet
with salad
leaves and a
teaspoon of low
fat dressing

DRINKS At least 3 litres DRINKS At least 3 litres

of water, black of water, black
or fruit tea, and or fruit tea, and
black coffee black coffee
DAY 7

BREAKFAST 3 scrambled
eggs

SNACK Soy protein

shake mixed
with water

LUNCH 70g tuna

SNACK 127g of Alpro

plain dairy free
yoghurt

DINNER 200g turkey

DRINKS At least 3 litres

of water, black
or fruit tea, and
black coffee
FOOD DIARY

BREAKFAST SNACK LUNCH SNACK DINNER DRINKS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY