WEEK 1: BANISHING BAD HABITS

THE first week is a gentle induction to wean yourself off your old, unhealthy diet. The key is to avoid hunger, as that will make you more likely to give in to unhealthy snacks.

have a breakfast high in protein, as studies have shown this boosts your energy, helps burn fat throughout the day and keeps you feeling fuller for longer.

For lunch and dinner, divide an average-sized dinner plate into four quarters and fill it as follows: half with vegetables or salad, a quarter with protein and a quarter with carbohydrates, such as brown rice or couscous or sweet potatoes.

The two things people struggle with most is detoxifying from caffeine and sugar. If you’re struggling without coffee (withdrawal normally lasts only two to three days), have a diluted cup made with half your usual amount, and cut it down by a cup a day. Decaff for a few days is also acceptable, but it’s better to go cold turkey.

If you’re battling sugar cravings, you can take an amino acid supplement called L-glutamine, available from health shops. You can take one capsule of 500mg up to once an hour, and if taken on an empty stomach it can trick the body into thinking it has sugar in its system.

SAMPLE DAILY MENU: BREAKFAST

CHOOSE from: Juice or smoothie with some nuts. Porridge made with non-dairy milk with added nuts and seeds and a banana or some honey or agave syrup to sweeten.

Scrambled eggs with smoked salmon or turkey rashers.

Omelette with some meat or vegetarian sausages for protein.

SNACK

CHOOSE from: handful of nuts and seeds. hummus and carrot sticks.

LUNCH

DIVIDE your plate into four and ensure it consists of the following: half a plate of salad or vegetables. A quarter plate of protein of your choice, such as chicken, hummus (surprisingly, chickpeas are high in protein) or tuna.

A quarter plate of carbohydrates, such as couscous, brown rice or sweet potato.

SNACK

Snack bar, piece of fruit.

DINNER

AS FOR lunch, divide your plate into four: A half plate of broccoli. A quarter plate of brown rice. A small steak or other protein.

TOP TIPS FOR EATING OUT

Check the menu in advance and plan your meal.

If there’s nothing suitable, try to change the venue or call them to ask if they can work around your dietary requirements.

If you take your car then you won’t be tempted to give into drinking alcohol.

In an Indian restaurant, go for a dry chicken dish such as tikka with dhal or plain rice and vegetables.

Chinese and Thai are tricky. Look for a stir-fried rice or noodle option and they always have soups. Thai restaurants often have salad. Avoid sauces because they are full of calories, thanks to peanuts and palm sugar.

Eat well all day before you go out for a meal with friends so you feel less hungry and don’t end up feeling like pigging out.

Drink a pint of water before you go out to rehydrate your body. We often mistake thirst for hunger.