First, consult your GP to ensure this diet is suitable for you. If so, start off by choosing an aerobic activity such as brisk walking, jogging, stair climbing, aerobics classes, tennis or squash. Weight-bearing exercise is preferable but if you have bad knees, riding an exercise bike, cycling or swimming is fine.
Remember, don't eat any breakfast and be sure that you exercise before eating anything at lunchtime. Work out at moderate intensity and aim for at least 40 minutes of exercise, five times a week. You should work up a sweat but you should also be able to carry on a normal conversation at the same time as exercising. If you are not used to activity, start slowly and gradually build up your effort and time.
WHAT TO EAT AND WHEN
Water, coffee, tea and various other calorie-free drinks are all allowed during your mini-fast as well as throughout the day.
You can add a dash of skimmed milk and calorie-free sweeteners to your drink but no honey or sugar. Drinking during the fasting period helps to ward off hunger.
You can add a dash of skimmed milk and calorie-free sweeteners to your drink but no honey or sugar. Drinking during the fasting period helps to ward off hunger.
Eat sensibly through the rest of the day. You don't need to count calories but you do need to use common sense and exercise some self-restraint. Limit your saturated fat intake by eating lean meat, skinless poultry and reduced-fat dairy products.
The healthiest dietary fats are monounsaturated (found in olive oil, avocados, almonds and hazelnuts) and omega-3s (salmon and other oily fish).
Include protein with every meal and snack to help control your appetite. Go for fish, egg whites, low-fat dairy, skinless chicken and turkey, as well as beans and pulses.
Avoid processed foods such as desserts, frozen dinners and snacks. Drink alcohol moderately, if at all.
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