With summer on the way, don't panic – we’ve got all the recipes, toning tricks and health advice you need for a slim-downed you, just in time to hit the beach. Follow our eating plan for 10 days, and you’ll be well on the way to a healthy summer body.

OK, so we can’t promise you a Kylie-style rear overnight, but according to Rick Gallop and Dr Ruth Gallop, authors of The Family GI Diet, switching to a diet that's high in slow-release, low-GI foods and lean proteins is the first step to losing the weight pear-shaped women traditionally store below the waist.

Limiting the amount of sugar in your diet, especially refined types that are harder for the body to process, will help stop the cravings that sabotage ordinary diets. And the fibre found in low-GI foods, such as oats, pulses and fruit, will rev up metabolism, helping to remove toxins that can lead to cellulite. For the fastest results, follow this diet and try to build some of our toning techniques into your daily routine too.

 
Your better-body diet
Simply choose a breakfast, lunch, dinner and a snack option each day.

Kick-start breakfasts

• 1 small bowl mixed berries with 2 tblsps granola cereal and 1 tblsp Greek yogurt.
• 1 small bowl porridge (rolled oats and skim milk), topped with 1 small chopped apple and 2 dried apricots.
• Poached egg on 1 slice rye bread. 1 glass unsweetened OJ.
• 1 wedge melon. 2 slices low-fat cheese, 2 oatcakes.
• Small bowl muesli and semi-skim milk, small banana and OJ.

Leaner lunches

• Smoked salmon fillet, mixed salad leaves, 2 cherry tomatoes and oil-free dressing, with brown rice.
• Half an avocado, prawns, walnuts and 1 tsp light mayonnaise on 1 wholemeal pita bread.
• Tuna or chicken salad wrap. Apple.
• Capsicum, celery, tomato and cucumber slices with 2 tblsps hummus, 1 banana.
• Vegie soup, mixed salad, 2 slices low-fat cheddar, few grapes.

Slimmer dinners

• Grilled tuna steak with 2 tsps salsa and 2 tblsps couscous, mixed salad leaves and oil-free dressing. 2 mandarins.
• Pan-fried chicken fillet with roast vegies. Small bowl natural yogurt and mixed berries.
• Lean grilled lamb chop, plus 2 button mushrooms, 2 cherry tomatoes. Salad leaves, oil-free dressing. Low-fat chocolate mousse.
• Cook 30g wholemeal pasta, topped with sauce of 1 small can chopped tomatoes with herbs and 1 small can red salmon, drained and flaked, warmed through with 1 tsp parmesan cheese. Fun-size Milky Way.
• Vegie burger pattie, wholemeal bun with 100g chipped sweet potatoes. Apple.

Simple snacks

• Handful of brazil nuts.
• Small bowl of salsa, vegie sticks.
• 2 scoops low-fat ice-cream, berries.
• 1 pear.
• 2 slices reduced-fat cheese, few grapes.