ADD YOUR FAVOURITE PROTEIN

Not only is protein essential for producing hormones, it helps with the repair and maintenance of a healthy immune system. It also makes meals more filling, meaning your diet is more likely to stay on track. If you want a little something extra, always choose protein, more salad or non-starchy vegetables rather than something sweet. Choose from the selection below to take your total calories up to 1,000 on fast days without jeopardising your weight loss.

• 1 tbsp grated cheese (2.5g protein, 41 cals)

• 30g chunk of Cheddar (7.5g protein, 124 cals)

• 50g feta (7.5g protein, 124 cals)

• 1 boiled egg (7g protein, 78 cals)

• 30g halloumi, fried in a little olive oil (6g protein, 130 cals)

• 75g thawed, frozen prawns (11.5g protein, 52 cals)

• Half a tin of tuna (45g) in oil (11.5g protein, 72 cals)

• 50g (2 slices) smoked salmon (11.5g protein, 92 cals)

• 1 20g rasher of back bacon (5g protein, 61 cals)

• 2 slices turkey breast (17g protein, 76 cals)

• 4 slices salami or chorizo (4g protein, 88 cals)

• Handful (10g) nuts (2g protein, 71 cals)

• 2 tbsp mixed seeds (5.4g protein, 122 cals)

• 100g tofu (12.5g protein, 123 cals)

• 2 tbsp hummus (5.4g protein, 160 cals)

HOW TO STAY ON TRACK

1. Throw or give away all ultraprocessed foods (breakfast cereals, crisps, fizzy drinks) and sugary snacks (cakes, biscuits, sweets).

2. Stock up on healthy protein (fish, eggs, tofu, meat), leafy green vegetables and salad.

3. Aim to be more active.

4. Prioritise sleep — poor sleep makes cravings more likely

5. Plan meals in advance, cook up double batches and freeze in single portions so a healthy, nutritious meal can ready quickly.

6. Weigh yourself regularly and keep track of your shrinking waist measurements and blood pressure — it’s fantastic motivation.