6 week diet - starts 6 April 2010

First two weeks

RULES

• Have three protein shakes a day (recipe below).
• Have just one meal a day, combining protein with fruit and vegetables low in starch and sugar (see suggestions).
• You are not allowed alcohol, caffeine, or unnecessary medications, unless prescribed by your GP.
• Drink plenty of water.
• Get seven hours' sleep a night.
• Add a little salt to your diet (to restore fluid balance).
• Take a multi-vitamin and mineral supplement, ideally one aimed at the over-50s, plus 400mg of potassium magnesium (to replace lost minerals and prevent tiredness and muscle cramps) every day.
• You eat only the one specified meal (no dairy) and the three shakes - nothing else.

POWER UP! PROTEIN SHAKE

180ml (6 fl oz) water
2 tbsp double cream or premium coconut milk
1-3 scoops low-carb whey protein powder (from health food stores). If you weigh 9st and under, use 1 scoop; 9st-12st 7lb, use 2 scoops; 12st 7lb and above use 3 scoops)
2 tspns leucine powder (approx £8 for 250g from bodybuilding sites on the internet) 10-12 ice cubes
1-2 tspn low-calorie sweetener (opt)

Place all ingredients in a blender and blend until smooth. The shake can be infinitely varied by using different-flavoured protein powders (usually available in vanilla, strawberry or chocolate), substituting cold decaf coffee or low-cal drinks for the water, throwing in a handful of frozen berries instead of ice, and switching sugar-free flavoured syrups (caramel or hazelnut ,for instance) for plain sweetener.

MEAL OPTIONS

Eat only one meal a day, whether at breakfast, lunchtime, or in the evening. For example:

BREAKFAST: Omelette made with 3 large eggs, 30g butter, 3 tbsp mixed peppers, 1 tbsp chopped onion with bacon or 2 tbsp cheese and tomato slices sprinkled with salt.

LUNCH: Grilled chicken breast with mayonnaise, mustard, pickle or ketchup; 1 small orange.

DINNER: Grilled steak with 6 spears of roasted asparagus drizzled in olive oil, cauliflower puree (with butter, cream cheese and double cream), 5 baby carrots; 75g fresh strawberries with whipped cream.