Diet and fitness guru Rosemary Conley shows you how to boost your metabolism on this low GI (glycaemic index) low-fat diet. Full of slow release energy foods, you won't go hungry on this sensible 21-day diet.
A 21-day diet plan by health and fitness expert Rosemary Conley designed to kick-start your metabolism and help you get in shape.
Once you've completed the two-week kick-start diet, there's another week-long plan where you're allowed more calories and more treats including alcohol. Followed correctly, the Kick-Start Low GI Diet could help you lose up to half a stone!
The foods on this diet are low GI (glycaemic index) which means they're digested slowly. Energy will be released steadily so you won't suffer from any after-lunch slumps that make snacking so tempting.
The Kick-Start Low GI Diet is low-fat and calorie controlled so you'll lose weight in a healthy way. In general, a low GI diet can also help prevent heart disease and cut your risk of developing diabetes.
People who like detailed diet meal plans to follow. People who tend to get sugar highs and lows as this will help even these out.
No alcohol or puddings are allowed in weeks one or two.
For the first two weeks follow the 14-day kick-start diet plan. You can eat three main meals a day plus two power snacks, one mid-morning and one mid-afternoon. You're also allowed an extra portion of salad that you can eat at any time and 450ml (3/4 pint) semi-skimmed milk.
During week three, mix and match the meal plans. You can also add a 100 calorie low-fat dessert each day, a daily treat worth 100 calories plus an alcoholic drink each day worth 100 calories.
Try to choose foods with five percent or less fat content and remember to drink five glasses of water a day. Tea, coffee and diet drinks are also allowed and you can repeat any of the meal options.
Breakfast:
1/2 fresh grapefruit with low-calorie sweetener, one poached or boiled egg with a slice of toasted wholegrain bread spread with Marmite
Lunch:
1 pitta bread filled with shredded lettuce and 50g (2oz) low-fat cottage cheese and 1tbsp sweetcorn
Dinner:
4 slices of roast chicken served with 115g (4oz) boiled new potatoes (with skins) and unlimited vegetables
Breakfast:
20g (3/4oz) any whole-oat or high-fibre cereal served with milk from allowance and low-calorie sweetener, a 100g pot low-fat fruit yogurt (max 75 kcal and 5% fat)
Lunch:
2 slices wholegrain bread filled with salad, low fat salad oil plus 25g (1oz) wafer thin ham, an apple
Dinner:
115g (4oz) lean fillet or rump steak, grilled, served with 115g (4oz) boiled new potatoes, unlimited green vegetables, grilled tomatoes and mushrooms, a kiwi fruit
Breakfast:
1 slice wholegrain bread spread with tomato ketchup topped with 2 grilled turkey rashers, a peach
Lunch:
50g (2oz) smoked mackerel fillet served with 1tsp horseradish sauce, a large mixed salad and 1/2 slice wholegrain bread
Dinner:
Pasta bake with tomato sauce served with a crunchy green salad, a pear
Breakfast:
40g (11/2oz) porridge oats cooked in water and milk from allowance and 1 tsp runny honey
Lunch:
1 x 175g (6oz) sweet potato baked in skin, topped with 4 tbsp baked beans
Dinner:
Pork burgers: mix 115g (4oz) lean minced pork with chopped onion, grated apple and chopped sage, shape into burgers and grill for 6 mins each side. Serve in a wholegrain bap, with 1 tsp mustard plus salad
Breakfast:
3 low-fat meat sausages or 4 Quorn sausages, grilled, served with 150g (5oz) grilled tomatoes and 150g (5oz) grilled mushrooms
Lunch:
Omelette made with 2 eggs, a spray of oil, 75g (3oz) chopped mixed peppers, 1/2 red onion and chopped fresh herbs
Dinner:
Baked Cod served with 150g (5oz) boiled new potatoes (with skins) and seasonal vegetables or salad
Breakfast:
1 medium slice toasted wholegrain bread topped with 1 x 150g can baked beans
Lunch:
1 x 100g (3 1/2oz) can pink salmon, mixed with salad leaves and cherry tomatoes served with 1 small wholegrain roll
Dinner:
Shepherd's Pie served with seasonal vegetables of your choice (excluding potatoes)
Breakfast:
1 1/2 slices toasted wholegrain bread topped with 1 x 200g can boiled plum tomatoes
Lunch:
2 slices wholegrain bread filled with salad plus 25g (1oz) chicken
Dinner:
Cheesie macaroni: dry-fry unlimited button mushrooms, cherry tomatoes with a little spray oil. Mix in 115g (4oz) [cooked weight] boiled macaroni and cover with low-fat bechamel sauce made with skimmed milk. Top with 2 tsps grated low-fat cheese and grill
75g (3oz) seedless grapes, 1 orange, 1 apple, 1 pear, 2 satsumas, 1 peach or 2 kiwi fruit, a 100g pot 0.1% fat Actimel probiotic yogurt drink, 3 celery sticks with 25g (1oz) low-fat cottage cheese,150g (5oz) strawberries plus 1 tsp 0% fat Greek-style yogurt.
From the start of week three, add on 1 x 100-calorie dessert, 1 x 100-calorie treat of your choice (which can fall outside the low-fat, low-Gi guidelines) and 1 alcoholic drink worth 100 calories.
Approx 100 kcal each. Select one per day
1 meringue nest with 50g (2oz) Yeo Valley Organic Raspberry Yogurt
200g (7oz) fresh fruit salad
1 yogurt or fromage frais (max 100 kcal and 5% fat)
1 x 110g Rosemary Conley Low Fat Belgian Chocolate Mousse
1 x 35g Rosemary Conley Low Gi Nutrition Bar (any flavour)
Treats with more than five per cent fat
20g (3/4oz) mixed nuts and raisins
1 x 23g Walkers Squares Ready Salted
2 McVitie's Jaffa Cakes
Treats with five per cent or less fat
6 Marks & Spencer Count On Us Chocolate Biscuit Sticks
1 Morrisons Eat Smart Chewy Cranberry Breakfast Bar
1 x 25g bag Jacob's Thai Bites
Alcohol
Approx 100 kcal each. Select one per day
1 x 150ml (5fl oz) glass red or dry white wine or champagne
1 double pub measure gin or vodka and slimline tonic
1 double pub measure whisky and Diet Coke
300ml (1/2 pint) pint beer, lager or dry cider
Try our Rosemary Conley recipes
For more information, buy Rosemary Conley's Ultimate Gi Jeans Diet or Step by Step Low Fat Cookbook or visit www.rosemaryconley.com.
Also try Rosemary Conley's new Gi Hip & Thigh Diet
For more information, buy Rosemary Conley's Gi Hip & Thigh Diet, £3.49, from Amazon or visit www.rosemaryconley.com.
Or see our goodtoknow user review on Rosemary's new fitness DVD Rosemary Conley - Brand New You! Work out with Coleen Nolan.
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