Eat six times a day and lose a stone

How it works
Do you skip meals, then make up for it at night with a big dinner? One of the latest studies from Imperial College, London, has found that people who eat less often are heavier, have higher blood pressure and higher cholesterol. Scientists are now studying the effects of eating up to nine meals a day to boost metabolism and lower the risk of becoming overweight. With that in mind, here’s the perfect get grazing plan.

Getting started
Follow our plan with six mini meals a day. Snack on crudités if you’re hungry in between meals. Aim to drink at least 2ltrs of fluid daily, including water, herbal tea, low-cal squash or tea and coffee with skimmed milk. No alcohol! Follow the plan for a month to lose up to a stone.

Monday

7.30am 1 packet of Oat So Simple made with ⅓ pt of skimmed milk.
10am 1 lowfat yoghurt and 1 banana.
12pm 2 slices of wholemeal bread spread with low-fat spread and filled with a slice of ham and salad.
3pm 2 Ryvitas topped with 1 sliced boiled egg and cherry tomatoes.
6pm 1 medium piece of cod served with four new potatoes, sliced carrots and green beans.
9pm 1 mug of Cadbury’s Highlights made with water. 2 Rich Tea biscuits. 1 apple.

Tuesday

7.30am 1 poached egg, 1 Quorn sausage and 1 slice of wholemeal toast spread thinly with low-fat spread.
10am Third of a tub of low-fat cottage cheese with celery. 1 apple.
12pm 1 small jacket potato with a blob of low-fat spread and 2 tbsp baked beans.
3pm Italian salad: 40g light mozzarella, 2 slices ham and 3 tomatoes, sliced and mixed with rocket and a little balsamic vinegar.
6pm Roast a pork chop with 2 carrots and a handful of butternut squash, both cut into chunks, and sprayed with low-fat spray oil. Serve with broccoli.
9pm 1 Cup a Soup, 2 oatcakes.

Wednesday

7.30am 1 apple and banana, chopped, with 1 pot of low-fat yoghurt.
10am 1 toasted crumpet with low-fat spread and 1 tsp of jam. A Go Ahead bar.
12pm Wholemeal pitta with 2 tbsp low-fat hummus, sliced raw pepper, tomatoes, red onion and lettuce.
3pm Chicken and pasta salad: Break up 50g grilled chicken breast with 2 tbsp cooked pasta, tomatoes, lettuce, cucumber and 3 tbsp chick peas.
6pm Grilled salmon fillet with 4 new potatoes and green beans.
9pm 1 roasted apple sprinkled with cinnamon. Plus Ambrosia Low-Fat Custard Pot.

Thursday

7.30am 2 Quorn sausages, 1 fried egg and sliced mushrooms, cooked in low-fat spray oil.
10am 1 packet of Ryvita minis, 1 banana.
12pm Two slices of wholemeal bread topped with a handful of low-fat grated cheese and toasted.
3pm Salad pot under 250 calories.
6pm Bean chilli: Sauté ½ a can of chilli kidney beans, plus ½ onion, ½ red pepper and ½ courgette, chopped. Then add passata and serve with 2 tbsp cooked wholegrain rice.
9pm 1 Weight Watchers Chocolate Mini Roll and a saucer of strawberries.

Friday

7.30am 2 Weetabix served with ⅓ pt skimmed milk.
10am Fruit smoothie made from an apple, banana, handful of oats, blueberries and a splash of milk, all blended.
12pm Fill a medium tortilla with 50g cooked prawns, shredded lettuce, slices of tomatoes and 1 tbsp low-fat salad dressing.
3pm 2 Brevita biscuits.
6pm Any ready meal under 300 calories.
9pm Can of soup (non-creamy), 2 crackerbreads.

Saturday

7.30am 1 slice of wholemeal toast spread thinly with lowfat spread and topped with 3 tbsp baked beans.
10am 1 bagel with low-fat spread and Marmite.
12pm Spinach Omelette: whisk 2 eggs and cook in a frying pan with spinach leaves and low-fat spray oil. Serve with a green side salad.
3pm Fruit salad pot under 200 calories.
6pm Fry 1 medium turkey breast, cut in strips, bean sprouts, water chestnuts, ½ red pepper and mushrooms using low-fat spray (add extra water if needed). Add 1 clove of crushed garlic or a splash of low-salt soy sauce to taste. Serve with a small handful of cooked noodles.
9pm Any diet dessert under 200 calories.

Sunday

7.30am 2 scrambled eggs served with grilled tomatoes and mushrooms.
10am 2 slices of toasted fruit loaf spread with low-fat spread.
12pm 2 low-fat or Quorn sausages, mash the size of your fist, served with broccoli.
3pm Tuna Nicoise Salad: Mix 1 x 80g can tuna in spring water, 1 sliced boiled egg, 3 celery sticks, chopped, unlimited cucumber and lettuce, drizzled with ½ tbsp low-fat dressing and sprinkled with a small handful of seeds.
6pm Veggie pasta: Mix steamed leeks and broccoli with 4 tbsp cooked pasta, a handful of cooked Quorn pieces, 2 tbsp sweetcorn and ½ carton of passata. Season to taste.
9pm Small glass of skimmed milk, 2 Jaffa cakes.

Please see your GP before starting a new weight loss regime.