Joe Wicks to Davina McCall – here’s what the diet gurus eat in a day
WANT to eat healthy but don’t know where to start?
You could take your cue from the people who have made a living telling others how to do it.
Last week it was revealed that middle-aged spread is not caused by age – simply by eating the wrong things.
Here, Lynsey Hope reveals what the diet gurus eat – and how they fight the flab.
JOE WICKS: THE BODY COACH
JOE is a fitness trainer and author of the best-selling Lean In 15 recipe collection.
Breakfast: Sweetcorn fritters with greek yoghurt and avocado.
Lunch: Halloumi salad with onion and seeds.
Dinner: Paneer curry with pilau rice and raisins.
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Snacks: Peanut butter- and-raspberry flapjacks and post-workout protein shakes made with almond milk, banana, peanut butter and coconut.
Drinks: 2-4 litres of water a day and the occasional gin and tonic.
TOP TIP: Don’t diet. People often take up a new regime, lose a bit of weight but don’t eat enough.
It makes them miserable and is not sustainable. Two weeks later, they’re back to old habits, and put all the weight back on and then some.
If you eat three meals a day and exercise for 15 minutes four or fives times a week, you will see a massive difference in energy levels, skin and body fat – and feel great.
AMANDA HAMILTON: NUTRITIONIST
TV presenter Amanda also runs exclusive weight-loss retreats.
Breakfast: Smoothie with two large handfuls of spinach, half a small banana and chia seeds or porridge oats with unsweetened plant milk.
Decaf coffee with whole, organic milk. Two days a week Amanda fasts until noon.
Lunch: Two-egg omelette and rocket salad, some-times with goat’s cheese, feta, herbs or salad.
Snacks: Homemade spelt flour-and-walnut scone with quark and a drizzle of maple syrup. Two bits of 90-per- cent dark chocolate, walnuts.
Dinner: Organic chicken-and-slaw or lentil soup.
Drinks: A glass of red wine twice a week. No caffeine after 1pm, herbal tea.
TOP TIP: Keep a 12-hour gap between breakfast and dinner and cut out ultra-processed food. Focus on proportions rather than just portions.
The biggest proportion should be from leafy plants. You can use frozen veggies and canned beans to make life simpler. Try not to eat after 7pm.
DAVINA MCCALL: TV PRESENTER AND FITNESS GURU
DAVINA became as famous for her fitness regimes and toned abs as her shows.
Breakfast: Granola and milk. Occasionally, a crumpet.
Lunch: Courgetti or fish with vegetables.
Dinner: Roast-chicken salad with avocado or vegetables.
Snacks: Cooked prawns with a mayo dip, almonds or homemade vegetable crisps.
Drinks: Water, herbal tea.
TOP TIP: I’m not restrictive in terms of diet. Just be sensible for a few days after a day when you have pigged out.
MICHAEL MOSLEY: JOURNALIST AND FORMER DOCTOR
MICHAEL popularised the 5:2 intermittent fasting diet and is author of several best-selling diet books.
He “fasts” by eating just 800 calories on two days each week.
Breakfast: Scrambled eggs with smoked salmon.
Lunch: A low-calorie miso soup with vegetables.
Dinner: Salmon or steak with plenty of vegetables.
Drinks: A red-wine spritzer – a small glass of red mixed with soda water.
TOP TIP: Eat lots of nutrient-rich, green leafy veggies. They are a great source of fibre, to keep you fuller for longer.
IAN MARBER: NUTRITIONAL THERAPIST
IAN’S latest book, Manfood, advises on food and nutrition for fellas over 40.
Breakfast: Greek yoghurt and blueberries with either walnuts or almonds.
Lunch: Salmon or chicken with spinach leaves, tomato, radish, cucumber and toasted pumpkin seeds dressed with olive oil and lemon juice.
Dinner: Butternut squash and sweet potato soup, with butter beans, grated Parmesan and a drizzle of truffle oil.
Snacks: Apple with peanut butter, oat cakes with a slice of cheese.
Drinks: Black coffee, water and a generous glass of red wine.
TOP TIP: Managing weight relies on creating an energy deficit, so having a clear idea of how many calories we consume in a day is essential.
Download one of the free apps found online and enter all the details of what you eat. You can then cut down on high-calorie foods.
JESS O'SHEA: NUTRITIONIST FOR WW
Breakfast: Bowl of fresh fruit with peanut butter and coffee.
Lunch: Tuna and sweetcorn salad in a wholemeal wrap, or homemade soup and a cup of green tea.
Dinner: Pasta, curry or stir-fry – my fave on the WW app is Turkish-style stuffed aubergines.
Snacks: WW popcorn, fresh veg with houmous, home-made ice cream with frozen banana and cocoa powder.
Drinks: Water, herbal tea.
TOP TIP: Make smart swaps. For creamy sauces and dressings, swap double cream and mayo for zero-fat Greek yoghurt or light mayo.
DR DAVID UNWIN: NHS GP AND PIONEER OF THE LOW CARB DIET
Breakfast: Full-fat yoghurt with berries.
Lunch: Smoked mackerel with hard-boiled egg salad, olives and full-fat mayo.
Dinner: Three or four lamb chops with green beans and grilled mushrooms. Followed by a coffee with double cream and two squares of 90-per-cent dark chocolate.
Snacks: Occasionally almonds or a chicken leg.
Drinks: Sparkling water with lemon, tea or coffee.
TOP TIP: To slim and stay healthy, avoid sugar and starchy carbs like bread, rice, potatoes and cereal.
STEVE MILLER: FAT FAMILIES PRESENTER
STEVE does regular weight-loss talks on TV shows such as This Morning. He recently launched his own weight-loss plan FATnosis, which involves eating 80-per-cent healthily and the rest a bit of what you fancy.
Breakfast: Banana and blueberries with yoghurt. Cup of coffee.
Lunch: Plain chicken salad and bottle of water.
Dinner: Chips and mushy peas from the chip shop, bread roll with butter, small bowl of mixed fruit for dessert.
Drinks: Four pints of water a day and a glass of white or red wine with your dinner.
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TOP TIP: Portion control is key. Forget the rubbish about using a smaller plate.
Instead, eat while looking at two distinct motivators that will keep you focused on getting slim – the outfit you are desperate to slip into and a fat photo that makes you miserable.