The Indulge and Slim diet

Hands up if you eat healthily Monday to Friday, only to go fry-up crazy at the weekend? Or, worse still, do you reach for the biscuits when stressed or bored at work, only to add to the calorie load by binge eating throughout Saturday and Sunday too?

The good news is that Penny Rushton, nutritionist at the Hale Clinic in London, has devised a diet that promises to help you shed pounds, while still indulging at the weekend.

"It's no great revelation to women that we tend to consume more calories at the weekend," says Penny. "But when weekend bingeing is combined with a weekday diet that lacks essential nutrients and vitamins, it's likely that your weight will balloon and your energy levels and health will suffer too."

The Indulge & Slim Diet is based on a healthy eating plan that allows you to have a daily snack without feeling guilty. Consuming the correct balance of fruit, vegetables, essential fats and carbohydrates during the week will fuel your body's energy levels and regulate your blood sugar so that the weight loss becomes easier. Which means that by the time the weekend arrives, you can have a higher calorie intake. In addition, you won't be tempted to over-indulge during the week as your body won't be crying out for extra fuel.

The plan is very simple. Each day is divided into portions of the following food groups:

Essential fatty acids and fats for maintaining healthy cells, brain function, hormone production and the body's absorption of vitamins A and E.

Carbohydrates to release energy slowly and to maintain blood sugar levels.

Probiotic yoghurt to help gut health and aid the absorption of some B vitamins, calcium and magnesium.

Vegetables to provide fibre to help improve gut health, as well as vital minerals, vitamins and antioxidants.

Fruit to supply minerals, vitamins and antioxidants.

Protein to assist cell renewal, which is required for good health and vital for helping skin glow. Protein also balances blood sugar levels, which helps to sustain your energy and satisfy hunger.

Click here for the eating plan of The Indulge and Slim Diet, on page 2