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This easy-to follow, step-by-step diet and fitness programme will enable you to lose your excess weight and inches fast but healthily. The diet is based on healthy low-fat, low-Gi foods and offers lots of variety, while the daily fitness challenge is designed to be quick to do yet extremely effective. To maximise your progress, the diet is divided into three phases.

For the first time in any of Rosemary’s diets, she has included “high protein” options, marked (P), for slimmers who prefer to avoid carbs. But of course there are still plenty of choices that include carbohydrates for those who relish a good plate of pasta or a rice dish or like to have roast potatoes with their Sunday dinner.

Stick to the diet and, together with the exercise and inspiration of the team and other members on the site, it will help you achieve your ultimate weight- and inch-loss goals.
 

Example of a day’s diet and fitness programme

Diet

Breakfast
2 Quorn sausages, grilled, served with 1 medium-sized dry-fried egg
and 1 x 200g can tomatoes, boiled until reduced (P)

Mid-morning Power Snack
1 x 200g slice melon (weighed without skin)

Lunch
1 x 175g oven-baked sweet potato topped with 75g low-fat cottage cheese, mixed with 1 tbsp sweetcorn and 1 tbsp Hellmann’s Extra Light Mayonnaise, served with a small salad tossed in fat-free dressing of your choice

Mid-afternoon Power Snack
1 fat-free yogurt (max 50 kcal)

Dinner
Quick and easy Quorn curry
1 x 115g Quorn chicken-style fillets
½ onion, chopped
1 garlic clove, crushed
1 tsp curry powder
1 small chilli, deseeded and chopped
½ green pepper, chopped
8 button mushrooms (optional)
1 x 400g can chopped tomatoes

For serving:
1 blue Portion Pot® (55g uncooked weight) basmati rice, boiled with 1 vegetable stock cube
1 Chop the Quorn and dry-fry (or use a little low-cal spray oil, if preferred) in a preheated non-stick pan with the onion and garlic.
2 Sprinkle the curry powder over and cook for 1 minute, then add the chilli, green pepper, button mushrooms (if using) and chopped tomatoes and simmer for 5 mins to reduce.
3 Serve with the boiled basmati rice.

Activity Challenge

  • Walk briskly for 20 minutes
  • Walk up and down stairs 3 times consecutively
  • Outer thigh toner: lie on side with lower arm outstretched and head resting on towel. Keeping shoulders and hips stacked on top of each other; bend bottom leg to 90 degrees. Extend top leg, with foot flexed, in line with hip. Lift leg to just above hip height, pressing leg away from you. Lower the leg and repeat 10 times. Rest and repeat on the other side. Do a second set of 10 on each side

(P) = Protein

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