Rosemary Conley’s Kick-start Diet

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  • Diet and fitness guru Rosemary Conley shows you how to boost your metabolism on this low GI (glycaemic index) low-fat diet. Full of slow release energy foods, you won’t go hungry on this sensible 21-day diet.

    What is the Rosemary Conley Kick-start Diet?

    A 21-day diet plan by health and fitness expert Rosemary Conley designed to kick-start your metabolism and help you get in shape.
    Once you’ve completed the two-week kick-start diet, there’s another week-long plan where you’re allowed more calories and more treats including alcohol. Followed correctly, the Rosemary Conley Kick-Start Low GI Diet could help you lose up to half a stone!

    How does the Rosemary Conley Kick-start Diet work?

    The foods on this diet are low GI (glycaemic index) which means they’re digested slowly. Energy will be released steadily so you won’t suffer from any after-lunch slumps that make snacking so tempting.

    The Kick-Start Low GI Diet is low-fat and calorie controlled so you’ll lose weight in a healthy way. In general, a low GI diet can also help prevent heart disease and cut your risk of developing diabetes.

    Who is the Rosemary Conley Kick-start Diet good for?

    People who like detailed diet meal plans to follow. People who tend to get sugar highs and lows as this will help even these out.

    What are the drawbacks of the Rosemary Conley Kick-start Diet?

    No alcohol or puddings are allowed in weeks one or two.

    What do you do?

    For the first two weeks follow the 14-day kick-start diet plan. You can
    eat three main meals a day plus two power snacks, one mid-morning and
    one mid-afternoon. You’re also allowed an extra portion of salad that
    you can eat at any time and 450ml (3/4 pint) semi-skimmed milk.

    During week three, mix and match the meal plans. You can also add a 100
    calorie low-fat dessert each day, a daily treat worth 100 calories plus
    an alcoholic drink each day worth 100 calories.

    Try to choose foods with five percent or less fat content and remember
    to drink five glasses of water a day. Tea, coffee and diet drinks are
    also allowed and you can repeat any of the meal options.

    14-Day Kick-Start Diet Plan

    Day 1 & Day 8

    1/2 fresh grapefruit with low-calorie sweetener, one poached or boiled
    egg with a slice of toasted wholegrain bread spread with Marmite
    1 pitta bread filled with shredded lettuce and 50g (2oz) low-fat cottage cheese and 1tbsp sweetcorn
    4 slices of roast chicken served with 115g (4oz) boiled new potatoes (with skins) and unlimited vegetables

    Day 2 & Day 9

    20g (3/4oz) any whole-oat or high-fibre cereal served with milk from
    allowance and low-calorie sweetener, a 100g pot low-fat fruit yogurt
    (max 75 kcal and 5% fat)
    2 slices wholegrain bread filled with salad, low fat salad oil plus 25g (1oz) wafer thin ham, an apple
    115g (4oz) lean fillet or rump steak, grilled, served with 115g (4oz)
    boiled new potatoes, unlimited green vegetables, grilled tomatoes and
    mushrooms, a kiwi fruit

    Day 3 & Day 10

    1 slice wholegrain bread spread with tomato ketchup topped with 2 grilled turkey rashers, a peach
    50g (2oz) smoked mackerel fillet served with 1tsp horseradish sauce, a large mixed salad and 1/2 slice wholegrain bread
    Pasta bake with tomato sauce served with a crunchy green salad, a pear

    Day 4 & Day 11

    40g (11/2oz) porridge oats cooked in water and milk from allowance and 1 tsp runny honey
    1 x 175g (6oz) sweet potato baked in skin, topped with 4 tbsp baked beans
    Pork burgers: mix 115g (4oz) lean minced pork with chopped onion, grated
    apple and chopped sage, shape into burgers and grill for 6 mins each
    side. Serve in a wholegrain bap, with 1 tsp mustard plus salad

    Day 5 & Day 12

    3 low-fat meat sausages or 4 Quorn sausages, grilled, served with 150g (5oz) grilled tomatoes and 150g (5oz) grilled mushrooms
    Omelette made with 2 eggs, a spray of oil, 75g (3oz) chopped mixed peppers, 1/2 red onion and chopped fresh herbs
    Baked Cod served with 150g (5oz) boiled new potatoes (with skins) and seasonal vegetables or salad

    Day 6 & Day 13

    1 medium slice toasted wholegrain bread topped with 1 x 150g can baked beans
    1 x 100g (3 1/2oz) can pink salmon, mixed with salad leaves and cherry tomatoes served with 1 small wholegrain roll
    Shepherd’s Pie served with seasonal vegetables of your choice (excluding potatoes)

    Day 7 & Day 14

    1 1/2 slices toasted wholegrain bread topped with 1 x 200g can boiled plum tomatoes
    2 slices wholegrain bread filled with salad plus 25g (1oz) chicken
    Cheesie macaroni: dry-fry unlimited button mushrooms, cherry tomatoes
    with a little spray oil. Mix in 115g (4oz) [cooked weight] boiled
    macaroni and cover with low-fat bechamel sauce made with skimmed milk.
    Top with 2 tsps grated low-fat cheese and grill

    Power snacks (Choose one each of these mid morning and mid afternoon)

    75g (3oz) seedless grapes, 1 orange, 1 apple, 1 pear, 2 satsumas, 1
    peach or 2 kiwi fruit, a 100g pot 0.1% fat Actimel probiotic yogurt
    drink, 3 celery sticks with 25g (1oz) low-fat cottage cheese,150g (5oz)
    strawberries plus 1 tsp 0% fat Greek-style yogurt.

    From the start of week three, add on 1 x 100-calorie dessert, 1 x
    100-calorie treat of your choice (which can fall outside the low-fat,
    low-Gi guidelines) and 1 alcoholic drink worth 100 calories.


    Approx 100 kcal each. Select one per day 1 meringue nest with 50g (2oz) Yeo Valley Organic Raspberry Yogurt 200g (7oz) fresh fruit salad 1 yogurt or fromage frais (max 100 kcal and 5% fat)
    1 x 110g Rosemary Conley Low Fat Belgian Chocolate Mousse 1 x 35g Rosemary Conley Low Gi Nutrition Bar (any flavour)


    Treats with more than five per cent fat
    20g (3/4oz) mixed nuts and raisins 1 x 23g Walkers Squares Ready Salted
    2 McVitie’s Jaffa Cakes

    Treats with five per cent or less fat
    6 Marks & Spencer Count On Us Chocolate Biscuit Sticks
    1 Morrisons Eat Smart Chewy Cranberry Breakfast Bar
    1 x 25g bag Jacob’s Thai Bites

    Approx 100 kcal each. Select one per day 1 x 150ml (5fl oz) glass red or dry white wine or champagne 1 double pub measure gin or vodka and slimline tonic 1 double pub measure whisky and Diet Coke 300ml (1/2 pint) pint beer, lager or dry cider t

    ry our Rosemary Conley recipes
    For more information visit

    Also try Rosemary Conley’s new Gi Hip & Thigh Diet
    For more information, buy Rosemary Conley’s Gi Hip & Thigh Diet, £3.49, from Amazon or visit

    Or see our goodtoknow user review on Rosemary’s new fitness DVD Rosemary Conley – Brand New You! Work out with Coleen Nolan.

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    If this not right for you? Try some of our other top diets:
    Beverly Hills Diet


    If you prefer more flexibility in your diet, try the goodtoknow Diet Club, no foods are banned thanks to our clever food swap and recipe finder tools. Find out more by signing up to the goodtoknow Diet Club trial – it’s free for 7 days!

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