TWO MEALS: THE RULES

1 Choose whether to eat breakfast and your main meal in the middle of the day, or enjoy the main meal as a late ‘brunch’ and have dinner. Eat at normal times. 2 Find a pattern that suits you and stick to two meals every day. While you have specific fat-loss goals there will be no days off. 3 Exercise four days each week, interspersed with rest days when you focus on stretching and mobility. 4 Eat low carb meals on rest days and healthy carbohydrates in one of your two meals on exercise days. 5 Enjoy a healthy snack between your two meals each day if you like. 6 No cheating during your ‘fast’ — just water, tea or coffee (without milk or sugar) 7 You can substitute your snack for a dessert on exercise days twice a week. 8 Don’t have alcohol, sugar, or fruit juice.