SOS bikini diet

Deciding which diet is going to be the one for you to ensure weight loss before you head off on holiday and want to look great on the beach in your itsy-bitsy bikini can be time-consuming and confusing as the choices offered at this time of the year are endless! So, why not get started today with my new Bikini Diet whilst you are poring over your options and discussing them with fellow dieters!

There’s no fasting and there’s definitely no cheating but if you stick with it for 7 to 10 days, you should see some very satisfying weight loss (around 7lbs/3kgs) without experiencing frustrating side effects like hunger, cravings and energy slumps. Have a go and let me know how it goes!

Parcel-Baked Fish

Parcel-Baked Fish

the secrets to success...

Stick to the Plan! Obvious perhaps but if you somehow or other manage to convince yourself that one or two deviations here and there won’t do much damage, think again! Don’t confuse your body - all that will happen is that it will turn the action of the fat burning enzymes down a notch or two and slow your fat loss.

Be Organised. Decide on which meals suit your tastes from the choices outlined in the diet, scribble them down or save them on your mobile phone, quickly put together a shopping list (and save that too) and unless your timetable goes wildly astray, ensure that you always have your foods and drinks to hand.

Get Into the Kitchen. Set aside a couple of hours, make enough of your chosen recipes for a few days or more, bag in portions and refrigerate or freeze (you may have noticed this is something many slim people do and one of the many reasons they stay that way!) 

Flask and Box. Whether you are out all day at work or travelling or simply have to be out and about a lot, a couple of sturdy but inexpensive receptacles are invaluable for carting foods and drinks around and keeping them fresh and delicious without the risk of serious spillage.

Don’t Snack. Your liver loves a good gap between meals, allowing it to efficiently cleanse the blood from the intestines and process the vitamins, minerals and other nutrients from your food before sending them off to brain and body cells to generate energy before the next delivery arrives and needs to be managed! Make sure you regularly sip water to give it plenty of assistance and if you occasionally struggle with seriously-invasive energy crashes, have a mug of warming miso soup.

Stay Fluid. In addition to the Cleansing Juice, the Hot Lemon and Ginger and regular sips of water throughout the day, have a couple of mugs of stimulating mint or green tea during daylight hours and calming chamomile or valerian tea when darkness falls.     

Head Outdoors. Not only does a brisk walk in the middle of the day boost your metabolic rate, increase your energy levels and assist the fat burning process but exposure to the sun (even if it’s partially-hidden in the clouds) helps to increase your levels of vitamin D which is vital to good health and successful weight loss. Exercising first thing in the morning or later in the day won’t provide quite the same increase in vitamin D levels but still helps to accelerate the fat loss process so get out there daily! 

Stick to a Regular Bedtime Routine. Whenever possible, go to bed no later than 11pm, don’t watch TV or use laptops, tablets or mobile phones in bed, make the bedroom as dark as possible (and neither too hot nor too cold) and focus on going straight to sleep. This habit encourages the production of the sleepy hormone, melatonin, which allows the body to not only rest and repair during the night but also raises our metabolic rate, prompting increased fat burning.

If You Crave Sugar - Supplement! If you know that the absence of sugar is going to be a major issue, take a daily supplement that provides good levels of chromium and magnesium, two minerals that are intrinsically involved in maintaining blood glucose levels and often deficient in those whose diets have previously been rather sugar and starch-laden. Biocare’s Sucroguard is a good product and widely available (follow the dosage instructions).

every day

first thing

cleansing juice

Cleansing Juice: Mix equal quantities of water, unsweetened grapefruit, pomegranate and cranberry juices in a large glass. Add a pinch of cinnamon, ginger and allspice and stir well. You can also warm it through gently and have it hot on a chilly morning.


hot lemon and ginger

Hot Lemon and Ginger: Put 1 or 2 tablespoons of freshly-squeezed lemon or lime juice in a mug of hot water, add a good pinch of sea salt crystals, grate in some peeled fresh root ginger, stir well and leave to cool a little before stirring in a teaspoon of Manuka honey.

Breakfast (or when you feel hungry)

open sandwich
crisp breads

1 thick slice of dark rye bread, toasted or 2 rye crisp breads topped with one of the following:

  • 2 eggs, scrambled and a slice of smoked salmon or cooked ham
  • Nut butter (almond or cashew - sugar-free) with sliced apple or pear
  • Chopped boiled egg mixed with natural yoghurt, fresh prawns and chopped parsley
  • Mashed tinned salmon, cottage cheese, grated courgette and diced fresh chilli
  • Cooked chicken or turkey, tzatziki, sliced cucumber and shredded mint leaves

The big plus here is that deliciously-topped crisp breads and open sandwiches are easy to transport so if you are not a breakfast fan (or simply don't have time), you can dig in as soon as you get a bit peckish! 

Lunch (choose one)

Spicy Turkey Soup: A really tasty and nourishing soup! (click on image for recipe)

Pea Mint and Lettuce Soup: Super quick and easy! (click on image for recipe)

A Warm Salad: Nice change from the usual cold salad! Pile a bowl with a mix of leaves and top with lots of other sliced, diced and grated vegetables, cold cooked poultry and other meats, fish, shellfish, tofu, hummus or cottage cheese, a good handful of toasted fresh nuts and make a tasty dressing with olive oil, flax seed oil, lemon juice, a dash of mustard, salt and pepper and a little honey. Keep the dressing separate until you are ready to demolish the salad and heat it through in a small pan or microwave before drizzling over at the last minute.

Spicy Turkey Soup

Spicy Turkey Soup

Pea Mint and Lettuce Soup

Pea Mint and Lettuce Soup

Dinner (choose one)

Quinoa Vegetable Bake: Quick to prepare, deliciously-flavoursome and filling and keeps in the fridge for days! (click on image for recipe)

Parcel-Baked Fish: Stick with my recommendations or create your own parcel - endless opportunities! (click on image for recipe)

Lemon Ginger Chicken: Light, succulent and full of goodness! (click on image for recipe)

Salmon with Roasted Vegetables: Pre-roasted vegetables can be quickly reheated and fish takes no time at all! (click on image for recipe)

Quinoa Vegetable Bake

Quinoa Vegetable Bake

Lemon Ginger Chicken

Lemon Ginger Chicken

Salmon with Roasted Vegetables

Salmon with Roasted Vegetables

Haven’t Planned Ahead?

It happens to us all on occasion but it doesn’t have to mean a huge deviation from your diet. Just stick with the following suggestions and all will be fine! 

Breakfast: A bowl of natural, live yoghurt (150g) topped with mixed melon chunks or mixed berries and a small handful of mixed fresh nuts and seeds or a small carton of quick porridge with a drizzle of fresh cream or 2 rye crisp breads with nut butter and sliced apple.

Lunch: a small ‘ready to eat‘ carton of vegetable, meat, fish, bean or lentil soup (no pasta, noodles or rice) plus a small ‘ready to eat‘ mixed salad (only use half the little pack of dressing if provided).

Dinner: Baked, steamed or grilled fish, shellfish, poultry, game, tofu or halloumi (drizzle all with good olive oil and season before cooking) plus a selection of at least 3 steamed greens or a mix of quickly stir fried vegetables.

stir fried vegetables

Moving On!

After 7 to 10 days, you may be looking for a bit more variety. If so, head to my recipe page to download some more juice, soup, salad and light meal recipes and continue on your fat loss journey! OR... have a look at my books and determine if one or other might be the one for you for longer term and continued fat loss!