After your first fortnight

Week 3 & 4's recipes

The Stabiliser Plan: Days 1-14 (Week 3&4)

After 14 days of rapid fat-loss we explain how to balance your new body weight with a further fortnight of sensible eating - the Stabiliser Plan - and how exercise plays a vital role in enhancing your body's fat-burning potential. Click on for the full plan and sample recipes.

The 14-Day Stabiliser Plan

After two weeks on the Rapid Fat-Loss Plan, you should follow The Stabiliser Plan, in order to establish your weight at its new level. Although many people lose a little weight during this fortnight, fat-burning is not its dedicated purpose. The important thing is not to lose patience, but to enjoy all the foods you are free to eat over the next two weeks, knowing that the 14 further fat-burning days that follow will kick-start your body's metabolism into losing more fat should you need to do so. Continue weighing yourself daily while you're learning to replace your old eating habits with healthier choices. You will soon discover how much carbohydrate you can safely eat, for instance, without the weight piling back on.

In The Stabiliser Plan, the emphasis is on fresh fruit and vegetables, wholegrain carbohydrates and sources of protein with high fat-burning potential.

The guidelines

Eat soup or vegetables when you feel hungry.

Eat small meals and snacks every 3-4 hours.

Drink at least eight large glasses of water daily, plus herbal teas, tea and coffee, using milk from your daily allowance.

Use only the recommended dressings.

Weigh yourself daily and record your weight.

Use milk and butterreplacement only from your daily allowance.

Steer clear of alcohol, soft drinks and sweeteners.

? Exercise. For best fat-burning results, work up to 30-40 minute aerobics, eg walking or cycling, 3-5 times a week.

Daily extras

Fat-Burning Soup (see Day 2), as much and as often as you like.

Any vegetables plus two pieces of fruit. This is in addition to fruit in daily menus.

15g (1/2 oz) low-fat butter replacement.

600 ml (1 pint) skimmed milk, 300 ml (1/2 pint) semi-skimmed milk or two 200g (7 oz) cartons of low-fat yogurt or low-fat fromage frais.

Breakfast 1

Small glass of tomato juice. 1 portion of fresh fruit chopped into 200ml (7fl oz) of low-fat natural yogurt with 1 dsp wheatgerm. 1 slice of wholemeal bread.

Breakfast 2

Small glass of unsweetened fruit juice. 2 wholewheat cereal bisks with milk from the daily allowance. 1 portion of fresh fruit.

Breakfast 3

Citrus segments and juice, mixed with 1 chopped banana and 1 dsp of toasted sesame seeds.

Scrambled egg made with 1 large egg, milk and 1 tsp of low-fat butter replacement on 1 slice of wholemeal toast.

Week 3 & 4's recipes

The Stabiliser Plan: Days 1-14 (Week 3&4)