HIGH FAT DIET — THE RULES

THE first four ‘pretox’ days are all about preparing your body for a change in diet — fewer carbs, increased fat. If you’re used to low-fat foods and sugar, a sudden increase in richness and low bloodsugar will be a shock to your system and could make you feel sick. High-fat foods such as oily fish, avocado, nuts and cream cheese will gradually be increased. Feel free to have cream in your coffee and to use herbs and spices to flavour food, even vinaigrette-based salad dressings, but avoid balsamic vinegar and ketchup, as they are too high in sugar. On the first two days, you can also snack on 25g hard cheese or 25g nuts. Welcome to your menu: DAY 1

BREAKFAST: 1-2 eggs poached, boiled or scrambled, with a quarter avocado and 50g to 60g spinach.

LUNCH: 100g to 120g chicken breast served with crudites from any of your favourite vegetables, dipped into 25g creme fraiche mixed with chopped spring onions or guacamole (without tomatoes).

DINNER: 140g to 180g salmon steak, grilled, served with 100g mashed beans or minted peas and 50g to 60g broccoli. DAY 2 BREAKFAST: 30g smoked salmon served with grilled mushrooms and 30g cheese.

LUNCH: 100g to 120g roast beef (pre-cooked), sliced, served with a small green salad and half an avocado, sliced.

DINNER: 140g to 180g pork chop, grilled — serve plain, or rub with ½ tsp Chinese fivespice. Serve with a stir-fry of up to 120g green vegetables with a clove of garlic and a pinch of ginger and chilli, topped with 25g pine nuts or cashews. DAY 3

BREAKFAST: 150g Greek yoghurt and 25g any nuts or seeds, with 30g to 40g of your favourite berries. LUNCH: Half an avocado topped with 100g to 120g prawns (grilled or pre-cooked) mixed

with 1 tbsp mayonnaise or creme fraiche. Serve with cucumber and spinach or rocket.

DINNER: Skewer cubes of 80g to 100g lamb, 60g to 80g halloumi and 3 to 4 mushrooms and grill. Serve with quarter avocado mashed with 15g cream cheese or creme fraiche. DAY 4

BREAKFAST: Omelette made with two eggs, 10g butter and 50g Boursin cheese. You may add two to three mushrooms and a slice of Emmental cheese. LUNCH: 100g to 120g canned tuna in oil, served with 50g to 60g rocket. Add 45g mixed nuts and seeds mixed with half a chopped spring onion.

DINNER: 80g to 100g chicken and 60g to 80g chorizo, pan-fried with 50g spinach or 50g buttered green beans. Half an avocado. TEN-DAY PROGRAMME THIS is where the hard work really starts — with carefully calculated rations of fat, protein and carbohydrate — and you must stick to these. If following a specific meal plan isn’t for you, then you can create your own. Just follow the exact measurements listed below and make sure you combine protein with fat at every meal — sticking to foods only on the list. If you are finding the meals too big, you can reduce the portions, but make sure you decrease each food group by the same proportion. Also, remember no sugar or alcohol at this stage otherwise the plan won’t be as effective.

BREAKFAST: 40g of protein, 65g to 75g of fat — you can mix the fats as long as they add up to a minimum of 65g.

LUNCH: 80g to 100g of protein, two handfuls of green salad or green vegetables, 70g to 80g of fat. DINNER: 140g to 200g of protein, 60g to 70g of vegetables, 70g to 80g of fat.