Want to lose weight but lack willpower? Try our two-week on, two-week off diet to drop a dress size

How it works
✱ It’s been shown that it’s easier to intersperse periods of fairly strict calorie control with normal eating.
✱ It’s psychologically helpful to know there are days when naughtier foods aren’t off limits.
✱ Constantly altering the amount of calories means it’s less likely your metabolism will slow down.

What to do
1 Start with two weeks of ‘ON’ eating, during which you should consume no more than 1,200 calories a day. Then follow with two weeks of ‘OFF’ eating, when you can have up to 2,000 cals. We’ve listed loads of food you can mix and match.
2 To boost your weight loss 
even more, you can drop to 
1,000 calories during your 
‘ON’ fortnights.
3 Aim to get your five-a-day. Each choice is marked with its fruit and veg (F&V) count.

TREATS
100 calories
✱ 1 Müllerlight yogurt
✱ 1 banana (1 F&V)
✱ 120g chilli and coriander prawns
150 calories
✱ 1 x 250ml bottled smoothie (2 F&V)
✱ Nakd Cocoa Orange bar x 1
✱ 1 small Kit Kat and 1 slice melon (1 F&V)
✱ Slice toast x 1with 30g Light Philadelphia
✱ 1 pack Mattessons Fridge Raiders
200 calories
✱ 30g dry-roasted peanuts
✱ 65g dried mango (1 F&V)
✱ 1 Crunchie

Breakfasts

200 calories
✱ Courgette omelette made with 2 eggs, 1 grated courgette and 1tsp chives. Cooked in just a drop of olive oil (1 F&V).
✱ 1 x 170g pot Total Greek 0% Fat Yogurt with 1 chopped banana (1 F&V).
✱ 1 x individual pack of All-Bran Breakfast Biscuits and 1 small bowl raspberries (1 F&V).

300 calories
✱ 4tbsp unsweetened muesli topped with 125g low-fat fruit yogurt and 2 handfuls blueberries (1 F&V).
✱ 45g serving Sultana Bran and 150ml semi-skimmed milk. Plus 1 orange (1 F&V).
✱ 1 poached egg on 1 slice wholemeal toast with 1tsp low-fat spread. Plus 150ml calcium-fortified orange juice (1 F&V).
✱ 2 grilled rashers bacon and 1 grilled tomato on 1 slice unbuttered toast (1 F&V).
✱ 1 boiled egg with soldiers made from 1 slice toast with 1tsp low-fat spread and Marmite. Plus 1 bowl strawberries (1 F&V).

Lunches

300 calories
✱ 1 under-300 cal sandwich (eg Waitrose Love Life Ham Salad). Plus 1 apple (1 F&V).
✱ A 300g bowl pea and ham soup 
with 1 slice thinly buttered toast (1 F&V).

✱ 1 BOL Foods The Persian Salad Jar (from most supermarkets; 2 F&V).
✱ 2 slices toast with 50g reduced-fat Ardennes pâté and salad. Plus 1 
apple (1 F&V).

400 calories
✱ 100g tzatziki with 1 wholemeal pitta and crudités. Plus 1 banana (1 F&V).
✱ 1 wholemeal wrap filled with 1 mashed medium-sized avocado, 1 small diced grilled skinless chicken breast and tomato and rocket (1 F&V).
✱ KFC Mini Fillet Burger. Plus 1 banana (1 F&V).
✱ 1 small jacket potato with 1 small can red salmon, plus 1 bowl salad drizzled with 2tsp olive oil and vinegar (1 F&V).

Dinners

450 calories
✱ 3 slices roast chicken with 2 medium roast potatoes, carrots, peas and granule gravy (2 F&V).
✱ Spray a pan with oil, and fry 1 crushed garlic clove and 1 chopped onion till soft. Add 1tbsp pine nuts; cook till golden. Add 1 small can chopped tomatoes and 1tbsp chopped basil. Cook 5 mins, add 6tbsp cooked penne (1 F&V).
✱ 1 salmon fillet, chopped, stir-fried in 1tsp oil with 160g ready-prepared stir-fry vegetables. Add 100g rice noodles and soy sauce (2 F&V).

500 calories
✱ (Serves 2) Heat 1 x 400g can chilli con carne and warm 115g tortilla chips in a dry pan. Pour chilli on chips and sprinkle with 2tbsp grated Emmental. Serve with salad and Total Greek 0% Fat Yogurt (2 F&V).
✱ Grill 3 low-fat sausages. Serve with 1 large potato, mashed with 1tsp low-fat spread and 1tbsp skimmed milk. Plus peas, carrots and onion gravy (2 F&V).
✱ Stir-fry 3tbsp chickpeas in 1tsp oil. Add 150g noodles and 100g prawns. Wilt in 1 bag rocket and add soy sauce. Plus strawberries with 1 squirt light aerosol cream (2 F&V).

650 calories
✱ Fish (120g) and chips (150g) from the fish and chip shop.
✱ 1 Pizza Express American pizza (8in).
✱ Supermarket chicken tikka masala and rice (450g)

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