Even if you feel rather full after a big breakfast, don’t be alarmed - after all, don’t most poeple eat till “very full” at dinner time? Just reverse it, eat a moderate lunch with some protein, carbs and vitamin-rich vegies in it, and a little dinner of maybe some porridge oats or perhaps baked beans on toast. After a week or so you will really develop a taste for eating yummy “dinner-type” food in the mornings.

We have even had lamb chops for breakfast before!

And we are a very healthy weight!

Breakfast - 1 bowl oats, semi skimmed milk small scoop of protein powder.

Mid morning - 5 egg whites 1 yoke omlette.

Lunch - Wholemeal bread with chicken or ham salad etc. A bowl of good soup if you want

Mid afternoon - 1 chicken breast wth some greens

Evening - 1 can oof tuna or salmon (or fresh) with salad and french dressing.

Before bed - protein shake, in the winter I like to have this with semi skimmed milk and heat it up in the microwave to make a hot chocolate.

Note how there are no carbs after lunch. Also if you can drink a few protein shakes throughout the day.

Do this for 3 days, then on the 4th add in some more carbs (but again not after lunch), so have a few more slices of bread or some potatoes with your lunch etc.

How much will you lose, at least 2lbs a week and it’s pretty easy to follow, you don’t feel that hungry. If I do then I always try and eat a few apples etc.