Hello guys - lets get down to business. How many chocolate treats did u consume over the weekend? Or did you use the long weekend as an excuse to let a curry and/or kebab to pass through your usual vigilant eating regime?

Or maybe, as in my case several beers, the odd glass (or 3) of wine and even, ahem a MacDonalds...

Now - this is the condensed simple plan that you have been waiting for, broken down very simply. You only need to know the basics... and most importantly why following this plan is going to see the pounds slowly and surely falling off so you can squeeze back into your usual size.

Now as mentioned previously - to ensure consistent fat loss, you need to be working out CONTINUOUSLY for 20 minutes MIN to 40 mins, this is the amount of time your body takes to start burning those fat cells.

Aim to exercise for this amount for 3x per week minimum - either in the gym or running outdoors.

A) Cut SUGAR!!

An tablespoon of sugar will last in the average brain about four to six hours.

Now your body does require sugar as a primary oxygen source for muscles and brain function, but the key is getting the right balance - so we will be cutting down NOT cutting out!

B) GOOD AND BAD CARBOHYDRATES

I am sure you have heard the ravings about the GI Diet (foods measured on rate they affect your blood sugar levels) and the good old Atkins diet (banning all carbohydrates) - this plan does not advocate cutting all carbs - just balancing and cutting out bad carbs.

Bad carbs are refined, unnatural processed foods - they are densley packed with sugar and quickly absorbed. An example of unfavourable carbs are cereals, pasta, bananas and carrots.

Thats not to mention red light foods such as crisps, chocolate, doughnuts - the usual suspects that place havoc with your waist-line.

Good carbs - these foods ensure slow insulin secretion - in short without the science, this does not rollercoaster your blood sugar levels. Most fruits and vegetables are favourable carbs, i.e. apples and plums as well as brocolli, cauliflower and other natural carbohydrates such as slow cooked oatmeal.



C) UP PROTEIN INTAKE

Protein sources include meat, beef, lamb and pork, egg whites (Excellent source) cheese, chicken, fish and the plant protein most commonly known as soy or tofu.

If you are active (as you will be following this plan!) you will neeed to consume more protein, because activie muscles require more protein to maintain themselves.

The entire hormonal control of food is based on protein intake.

If you do not consume enough protein - then you will lose lean body, as your body will actually cannibilize some of its muscles to provide it with these essential amino acids.

Now the key is to focus on good quality sources of protein. Avoid red meat for a whole list of reasons I will give you at a later date.

D) ENJOY GOOD FATS

Essential fatty acids are essential for maintaining and keeping a healthy immune system.

The best and ONLY fats to include in this diet plan are mono-unsaturated fat. (Y'know the fat that does not actually cling/clog up your arteries!)

Small amounts of 'good' fats you will be allowed on this plan includes olives, macadamia nuts,almonds, avocados and peanuts. When it comes to the nuts, as these are calorie dense - very small handfuls are advisable otherwise you will clock up unwanted calories.