The Overnight Diet will help you shed HALF A STONE in one week while eating ...

Crash diets wreak havoc on our bodies and create mayhem for our metabolisms so try this safe and healthy alternative

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Give it a try: You can eat good food and still lose weight

Now the summer holidays are here it can be tempting to go to drastic lengths to lose a few pounds before you hit the beach.

But before you bolt the fridge door shut - stop! Crash diets wreak havoc on our bodies and create mayhem for our metabolisms.

There is a way to lose up to 2lb overnight and up to 9lb in a week - safely and healthily on the aptly named Overnight Diet. And you can drink tasty chocolate smoothies, banana lattes and pina coladas while you're doing it.

By dedicating just one day a week to having home-made smoothies while eating normal, balanced meals on the other six, your body will burn fat faster, helping you shed pounds in record time.

It will also boost your metabolism, stave off hunger pangs and provide a foolproof way to keep the weight off - long after your tan has faded.

The first day is called the Power-Up. For breakfast, lunch and dinner, you'll drink delicious smoothies in place of solid food. The sweet-toothed will go mad for the Spa Crazy Chocolate smoothie, made with coconut milk, banana, and cocoa, while those who like it hot should check out the Delightfully Spicy smoothie which blends fresh pepper and avocado with orange and chilli.

The remaining six days are your Fuel-Up. Tuck into breakfast omelettes, fresh chicken salad for lunch and steak or roast pork in the evening.

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That's a wrap: Chicken salad

Dr Caroline Apovian created the plan after years of research into the way we process food.

She says: 'The plan combines intermittent fasting with a diet high in protein and full of fresh fruit and veg. The low-calorie smoothie day is called the Power-Up because it kick-starts your fat-burning process for the week.

'During the six-day Fuel-Up, protein helps you feel fuller for longer while helping you build muscle - which will boost your metabolism and help burn fat faster.

'This is the plan I guide patients through in my clinic and my experience shows that switching between the phases is the secret to losing weight fast and keep it coming off.

'Once you've reached your goal weight you can ditch the smoothie day or mix it - have one instead of breakfast one day, for example.

'The key to remember is that this is not a crash diet. If you stick to eating high-protein, leaner, healthier carbs and lots of fruit and veg you can make this a lifestyle - and you can still have small amounts of dairy and the occasional chocolate brownie.'

Start our seven-day sample meal plan on Monday and check out the range of smoothie recipes at the bottom of this article to get started.

See you on the beach!

To order The Overnight Diet by Dr Caroline Apovian and Frances Sharpe RRP £7.99 at the special offer price of £6.39 with free p&p, call the Mirror Bookshop on 0871 803 6772

Keep it off: Dr Apovian

Seven-day plan Day 1, Monday

Choose one smoothie per meal from the recipes at the bottom of this article, for example:

Breakfast: Banana Latte

Lunch: Green Zinger

Dinner: Delightfully Spicy

Day 2, Tuesday

Breakfast: 1/2 grapefruit, lightly toasted under the grill, an egg and spinach omelette with one thin slice wholemeal bread and coffee or tea (stick to skimmed milk and a sweetener rather than sugar)

Lunch: Bean, corn and quinoa salad with 115g pan-fried mini chicken fillets and cooked carrot slices

Dinner: 225g pan-seared wild salmon with black pepper, avocado, fennel and citrus salad and stir-fried baby spinach in olive oil spray. For dessert: A chocolate chip cookie and 250g fat-free yoghurt

Snacks: Sliced pear with a fat-free dip, sliced mango, mixed dried raisins and cranberries

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Tasty: Salmon fillet with wild rice Day 3, Wednesday

Breakfast: Mandarin orange slices and 50g rolled oats mixed into 250g fat-free Greek yoghurt, egg and veggie scramble and coffee or tea

Lunch: Puy lentil salad with 115g grilled chicken breast

Dinner: 225g grilled fillet steak, pan-fried courgette, 80g cooked bulgar wheat. For dessert: A small scoop of low-fat ice cream and a figgy biscuit

Snacks: Vanilla-poached pears, raspberries, blackberries, grapes

Day 4, Thursday

Breakfast: 1 orange, poached eggs with beans and coffee or tea

Lunch: 115g pan-seared wild salmon, oven-roasted cauliflower with olive oil and black pepper, 1 small serving of noodles

Dinner: Pork escalopes with diced mango, pineapple and coriander salsa, steamed green beans, steamed broccoli. For dessert: 5cm square brownie, 1 tbsp low-fat crème fraiche

Snacks: Baked cinnamon apples, pineapple slices, grapes

Day 5, Friday

Breakfast: Sausage and egg scramble, 250ml fat-free yoghurt and coffee or tea

Lunch: Lemon-roasted salmon, grilled asparagus spears, 80g cooked brown basmati rice with chopped fresh coriander

Dinner: Thai chicken noodle soup, Thai chicken salad. For dessert: Grilled fruit with balsamic syrup

Snacks: Stewed apples with cinnamon, melon cubes, handful of dried fruit mixture

Day 6, Saturday

Breakfast: Two poached eggs, 250g fat-free yoghurt and coffee or tea

Lunch: 115g grilled prawns, sautéed green beans, 75g soaked wholewheat couscous

Dinner: Indian spiced chicken, rice pilaf and spinach side salad with fat-free salad dressing. For dessert: 100ml fat-free frozen strawberry yoghurt with sliced strawberries

Snacks: Kiwi fruit, raw cauliflower with savoury yoghurt dip, apple slices

Day 7, Sunday

Breakfast: Sausage and egg scramble, 155g low-fat cottage cheese and coffee or tea

Lunch: Wholemeal turkey wrap with low-fat cheese, salad of lettuce, tomato, onion, pickles, bean sprouts and mustard, sautéed green beans

Dinner: Rosemary pork roast and mixed salad leaves with honey garlic balsamic vinaigrette. For dessert: Lemon custard with fresh blueberry sauce

Snacks: Plums, canned fruit (in its own juice), melon balls

Power-up smoothies

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Delicious: Simply blend ingredients and enjoy Green Zinger

1 serving protein powder or 250g fat-free Greek yoghurt

120ml water

1 tbsp freshly squeezed lemon juice

1 apple, cored, peeled and chopped

1 handful spinach

50g cucumber, sliced

3 tbsp fresh chopped mint leaves 3 tbsp fresh chopped parsley

1 tsp ground ginger

Banana Latte

1 serving protein powder or 250g fat-free Greek yoghurt

250ml skimmed milk (unsweetened soya or almond milk also works)

175ml strong black coffee (decaf if you prefer)

2 bananas, sliced

A handful of ice cubes

Delightfully spicy

1 serving protein powder or 250g fat-free Greek yoghurt 1 large pepper (red, orange or yellow all fine)

1 orange, peeled and quartered

1 celery stick

20g rocket

350ml water

1/4 tsp crushed chilli flakes (optional)

Morning sunshine

1 serving protein powder or 250g fat-free Greek yoghurt

5 stoned prunes

1/2 banana, sliced

165g mango, peeled and diced

2 handfuls of spinach

Pina Colada Island

250g fat-free Greek yoghurt

165g pineapple chunks (either fresh or canned in its own juice)

1 banana, sliced

1/2 tsp vanilla extract

1/2 tsp coconut extract

1 tsp agave nectar

A handful of ice cubes

Spa crazy chocolate

1 serving protein powder or 250g fat-free Greek yoghurt

120ml unsweetened coconut milk

1/2 tsp blackstrap molasses

2 tbsp natural sweetener such as Truvia

2 tbsp unsweetened cocoa powder 1 banana, sliced

1 small carrot, sliced

1 small celery stick, sliced

1 handful spinach

2 handfuls ice cubes

Recipes Thai chicken noodle soup Nourishing: Thai soup

460g skinless chicken breasts, cubed

225-280g wide Thai rice noodles

1.5 litres chicken stock

2 lemongrass stalks, finely chopped

2.5cm fresh root ginger, peeled and grated

2 carrots, sliced

180g broccoli, cut into florets

140g pak choi

200ml light coconut milk

4 tbsp soy sauce

1 tbsp hot chilli sauce

Olive oil spray

1 handful fresh basil, chopped

Bring a large pan of water to the boil and add the noodles. remove from the heat to allow the noodles to soften while you prepare the stock. In another pan over high heat add the stock, lemongrass, ginger and carrots. Bring to the boil, then add the broccoli and pak choi. Reduce the heat to medium and simmer for five minutes or until the vegetables have softened but are still bright in colour. reduce the heat to low and add the coconut milk, soy sauce and chilli sauce. Heat a frying pan coated with oil spray over medium heat and fry the cubes of chicken until cooked through. Add the chicken to the pan with the stock. Drain the noodles and divide among soup bowls. Pour several ladles of soup over each bowl of noodles. Sprinkle with fresh basil to serve. Indian spiced chicken

2 x 225g skinless chicken breasts

1 tsp curry powder

1/2 tsp salt

1/2 tsp crushed chilli flakes

1 tsp ground cumin

1 tsp ground coriander

1 tsp dried mint

1/2 tsp turmeric

1/2 tsp ground ginger

Olive oil spray

Preheat the oven to 180 ̊C/ Gas Mark 4. Put the curry powder in a small bowl and add the salt, crushed chilli flakes, cumin, coriander, mint, turmeric and ginger. Mix well. Spray each side of the chicken breasts with oil spray, then sprinkle with the spice mix. Put into an oven-proof dish and bake for 15-20 minutes until the chicken is cooked. Entities 0 Name: Pina Colada Island Count: 1 1 Name: Banana Latte Count: 1 2 Name: Spa Crazy Chocolate Count: 1 3 Name: Dr Caroline Apovian Count: 1 4 Name: Caroline Apovian Count: 1 5 Name: Apovian Count: 1 6 Name: Puy Count: 1 7 Name: Frances Sharpe Count: 1 8 Name: Green Zinger Count: 1 9 Name: Truvia Count: 1 Related 0 Url: http://ift.tt/1uml2ue Title: 6 Veggies You Only Think You Don't Like Description: Brussels sprouts, broccoli, beets-yuck! Not so fast. Using a different cooking technique can totally transform the vegetables you thought you hated into mouthwatering sides you'll want to make again and again. Here are 6 nutrient-packed vegetables you can instantly make taste better with a little know-how.