You don't have to starve yourself to lose weight fast. Here's a snapshot of what I consumed in a typical day. (Not shown: the total amount of water I drank.) Because each meal was packed with protein and fat, I never felt hungry, even though my overall kilojoule intake was far lower than before I started the plan.

7am: breakfast
3 scrambled eggs
Large bowl of rockmelon

230 millilitres green tea

Noon: lunch
Large salad of lettuce, cucumbers and green capsicum
170 grams tuna, mixed with mayonnaise

450ml water

3pm: snack
100g hamburger, no bun
55g mozzarella cheese

Diet soft drink

6.30pm: dinner
230g salmon fillet
2 servings steamed broccoli
Serving of cucumber

450ml water

Your Flex Plan: After six weeks, you can reintroduce a limited number of multi-grain foods into your diet.

The key is to monitor your weight to ensure that the grains don't slow fat loss. To start with, trade one serving of fruit for any of these items:

Two Ryvita
Multi-grain crispbreads

Packed with whole grains and fibre, these rye crispbreads have only 6.4g carbs each (Woolworths, 250g/$1.99).

Two Arnott's
Vita-Weat 9 Grains

Better still, only 4.5g carbs per biscuit (Woolworths, 250g/$3.12).

Two slices of Burgen soy-and-linseed bread
Each slice contains just 8.5g of carbohydrates, about 55 per cent of the amount in regular bread (Woolworths, 700g/$4.55).