HOW MY 14-DAY PLAN WORKS

It consists of three days of fasting and three of eating mindfully in week one – with one ‘magic’ day where you can eat anything. Then a 4:3 ratio of fasting and mindful eating in week two.

So what do you do when the two weeks are up? The beauty of this plan is that it’s healthy and safe to keep repeating it until you reach your target weight. Then I recommend swapping one of your fasting days for a mindful day so you only have two fasting days a week: you’ll get all the benefits that come with fasting, but shouldn’t continue to lose weight. If your weight creeps up again, you can always add back another fasting day.

Plan your meals

Divide your calorie allowance to suit your preferences. Try to space them out between two or three small meals or one meal and a couple of snacks. Alternatively, some people prefer to save all their calories for one larger evening meal.

This is very important. So drink plenty of water or non-caffeinated liquids throughout the day.

Follow my key principles and stay within the calorie limit.

★ Include a portion of protein in every meal.

★ Avoid simple carbohydrates. Choose high-fibre carbohydrates, especially non-starchy vegetables, as they’re low in calories and will keep you fuller for longer.

★ Avoid high-fat foods such as oil, butter, cheese and avocado, as they will bring you up to your calorie allowance without making you feel full.

★ Avoid alcohol, as it will impact your restricted-calorie intake.

Stay hydrated Meal composition

★ Preheat the oven to 220C/200C fan/gas 7. Lightly grease two small ovenproof dishes with the oil.

★ Line one with the spinach and smoked salmon. Line the other with the tomatoes and basil. Crack two eggs over each filling and season.

★ Bake for 8-10 minutes, or until the whites have set and the yolks are still oozy.