Try the real food diet :: Lose a stone

How it works

Here’s a shocking theory – how about if the reason you can’t lose weight isn’t just because of calories, but because chemicals in processed foods, such as ready meals and low-fat products mess with your metabolism and fat-burning ability?

But the good news is, if you cut back on those and eat real, fresh, natural food, your body detoxes and your fat burning systems turn back on. Eating real food doesn’t mean spending hours in the kitchen and it means small, satisfying portions of forbidden foods such as butter, full-fat cheese and red meat are back on the menu. Simply choose one of our breakfasts, lunches and dinners each day for a month. It’s easy!

Breakfasts

Eggs on toast 1 or 2 boiled or scrambled eggs served with 1-2 slices of rye bread and a tiny bit of butter.
Porridge 40g of steel-cut oats, made into porridge with water. Add 1-2 pieces of sliced fruit and a sprinkle of cinnamon.
Fruit and yoghurt 1 apple, 1 pear and 1 banana, chopped. Add 1 palmful of any nuts or seeds and top with1 tbsp full-fat natural yoghurt. Add a dab of manuka honey if you have it.
Banana on toast Two slices of rye bread toast with a little butter and mashed banana.
Prune yoghurt 100g prunes whizzed in a blender with 2 tbsp of natural yoghurt. Serve with a handful of nuts or a slice of rye toast.
Smoothie made from 1 banana, 3 handfuls of berries and 150ml of skimmed milk.
Cooked breakfast 1 or 2 eggs, scrambled or poached, served with grilled tomatoes and grilled mushrooms.

Lunches

Crudités and dip Quick dip made from 200g butter beans blended with 40g sundried tomatoes, a little coriander and some chilli. Serve with crudités of celery, carrot and green pepper.
Jacket potato Fist-sized jacket potato topped with 1 tbsp cottage cheese served with a huge side salad.
Open sandwiches made from two slices of rye bread spread with a little butter, topped with 50g sliced chicken, and unlimited sliced tomato, cucumber and cress or rocket.
Oatcakes and cheese 3 oatcakes served with 50g brie or camembert cheese, celery sticks and 1 fresh, sliced cooked beetroot.
Smoked mackerel dip made by blending 1 smoked mackerel fillet with 1 tbsp crème fraîche and a little lemon. Serve with 1 slice of rye bread, cherry tomatoes and cucumber.
Lentils 125g Puy lentils (either cooked yourself, or buy a ready-to-eat pack from the supermarket) served with diced tomato, cucumber, beetroot and 25g feta cheese.
Salad Any fresh, dressing-free salad from a takeaway store – try Pret à Manger’s Chicken, Smoked Bacon and Avocado salad – remember to lose the dressing though

Dinners

Steak 125g lean steak grilled, served with chopped new potatoes and green beans.
Rice with tuna and tomato sauce 50g (dry weight) of rice topped with a sauce of chopped tomatoes, simmered with onion, 100g tinned tuna and olives and a little garlic.
Salmon 125g grilled salmon served on a bed of 125g Puy lentils (as before, freshly cooked or in a pack), mixed with chopped celery and tomatoes.
Pasta with spinach and feta 50g (dry weight) pasta spirals cooked, then tossed with 3-4 handfuls of spinach (cooked in a little water until it wilts), 25g chopped feta cheese and some black olives.
Roasted veg with beef Roast 2 handfuls cubed vegetables (butternut squash, red pepper, red onion) in the oven, 200ºC/400ºF/Gas mark 6 for 15-20 minutes. Mix in 75g sliced roast beef and serve on top of 50g (dry weight) couscous or rice.
Lamb or pork chop with roast potatoes 1 lamb or pork chop, grilled, served with 2 roast potatoes (or 150g mashed sweet potatoes) and unlimited vegetables.
Stir fry 100g chopped chicken until browned. Add 100ml light coconut milk, a little bit of grated ginger and some sliced chilli and broccoli florets, baby corn and red pepper and simmer for 5-10 minutes.

Snacks

● 3 squares of any dark chocolate
● 1 tbsp of Quick Dip (as lunch recipe) with celery sticks
● 2 oatcakes with 20g feta, brie or camembert cheese
● 2 pieces of fruit
● Half a banana topped with 1 tbsp crème fraîche or natural yoghurt
● 1 handful of any nuts or seeds
● 1 piece of rye toast with a little butter or manuka honey

When the month is up

There’s no reason why you can’t keep this diet up. It’s seriously healthy. Feel free to swap to fish, meat, poultry and vegetables within meals so you don’t get bored.

What to drink Diet sodas and fruit drinks can be full of chemicals, so avoid those. Go for water – add lemon juice or fresh mint to liven it up, normal tea and coffee with skimmed milk and herbal teas instead.

Watch out for condiments. Things such as mayonnaise, ketchup, American mustard and salad dressings are packed with chemicals. You’ll find recipes for homemade ketchups, mayonnaise and vinaigrette online, so give them a try, In the meantime, if you want to liven up dishes, add balsamic vinegar, lemon juice, fresh chillis and herbs, or even a tiny dab of crème fraîche.

Please consult your doctor before starting this or any diet plan.