The packed lunch diet

Still got some holiday pounds to lose? Try taking your lunch with you to shift that stubborn stone in a month

Whether you’re well practised at throwing together a packed lunch for school or work or you’re new to it all, packing your own meal is a great way to lose weight.

It’s particularly handy because you can control your portion size and calories. When hunger strikes, your packed lunch is there waiting for you, making you less likely to nip out for something high-calorie just because you fancy it or because you’re in a rush.

In fact, a study by the University of California, San Diego, found that following a diet of portion-controlled, prepacked meals helped slimmers lose eight per cent of their body weight over 12 weeks – compared to six per cent in dieters left to select their own slimming meals. A healthy packed lunch should include…

One wholegrain starchy food such as bread, pasta or rice: great for giving you a steady stream of energy.

Lean protein like white meat, fish or beans: all good options for helping you to feel fuller for longer. Plenty of fruit and vegetables: great

for helping you feel satisfied.

HOW IT WORKS

Follow the plan (right) which includes breakfast, a packed lunch, dinner and two snacks daily. Drink at least eight glasses of fluid per day including water, sugar-free squash (well diluted) and tea/coffee with a splash of semi-skimmed milk from your daily allowance (250ml). Milk mentioned in the plan is extra to this. Follow the plan for no more than a month.