boost your brain dietSharpen your mind and flatter your figure with this get-smart diet. It’s a no brainer!

How it works

Piling on the pounds isn’t just detrimental to your health – it can affect your brain, too. In fact, studies have found that people with a high BMI and larger waists score poorly in cognitive tests. Keep your brain and body on their toes by mixing up your calorie intake. This brain-boosting diet varies from 1,200 calories a day to 500 twice a week to keep you on high alert.

Fasting Rules

– Do keep to vegetable juice rather than fruit juice. It has 50 percent fewer carbohydrates.

– You can have up to 5 glasses of vegetable juice during ‘fast’ days. Either juice your own vegetables or drink V8, a high fibre, vitamin-rich drink of tomatoes, carrots, celery, beetroot, parsley, lettuce, watercress and spinach.

– You can drink water, teas and coffee with skimmed milk, no sugar, throughout the day

– Do not eat solid food on fasting days.

– Do not fast two days in a row – allow 2 normal days in between.

The Diet

Whether you want to lose weight and boost your brain or just the latter, choose your diet goal and follow the meal plan.

You want to: Maintain your weight and boost your brain

To aid brainpower only, eat an extra 600 cals on non-fasting days by adding one item, e.g., jacket potato, portion of pasta or rice or a bigger portion of protein. You could even add a scoop of ice cream to your dinner, or 1 glass of wine

You want to: Lose weight and boost your brain

Alternate 1200 cal days of protein-rich foods with two fasting days of 500 calories.

 

Day 1

Breakfast

30g porridge OR Weetabix with skimmed milk

Snack

Small pot of plain, fat-free bio yogurt and 3 Brazil nuts

Lunch

2 slices of ham or chicken, mixed colourful salad with a little dressing

Snack

1 apple and 3 walnuts

Dinner

Salmon fillet, oven-baked. Serve on a bed of mashed parsnip and carrot with 3 baby new potatoes

Supper

Fresh fruit salad

 

Day 2 – Fasting day

Drink up to 5 glasses of vegetable juice or V8

Dinner

250 calories – 300ml any soup with 1 slice wholemeal bread and a little butter

 

Day 3

Breakfast

40g sugar-free muesli with skimmed milk and 1tbsp blueberries

Snack

Banana and 3 Brazil nuts

Lunch

Half an avocado with prawns OR a few chopped walnuts and a little mayonnaise served on lettuce OR cold salmon and salad

Mid-afternoon

Small pot of plain, fat-free bio yogurt with a few grapes

Dinner

Roast chicken breast with steamed or lightly roasted veg

Supper

Fresh fruit salad

 

Day 4

Breakfast

30g porridge OR 30g muesli with skimmed milk

Snack

6 almonds and 1 apple

Lunch

Salad with 200g cold chicken OR 300ml asparagus, spinach or carrot soup with two Ryvitas and light spread

Snack

3 Brazil nuts and small pot of plain, fat-free bio yogurt

Dinner

170g fillet steak with 2tbsp peppercorn sauce and mixed colourful salad OR 150g pure beef burger with mushrooms and salad with 4 baby boiled potatoes

Supper

Stewed or tinned plums with small pot of plain, fat-free bio yogurt or 2tbsp custard OR fresh fruit salad

 

Day 5 – Fasting day

Repeat Day 2

 

Day 6

Breakfast

30g porridge with skimmed milk and a little honey

Snack

Small pot of plain, fat-free yogurt

Lunch

200g cold chicken or small tin tuna (canned in water, drained) with a mixed colourful salad OR low-fat cottage cheese with vegetable sticks (celery, carrot, pepper)

Snack

1 apple and a few grapes

Dinner

Unlimited grilled or roasted meat with 3tbsp steamed veg or a portion of mixed vegetable ratatouille with 2 baby new potatoes OR vegetable curry or chilli with 3tbsp rice and salad

Supper

3 rings of fresh pineapple with 1tbsp fruit coulis OR 30g stick cheese with celery and a few black grapes

 

Day 7

Breakfast

2 eggs and 1 slice of granary toast with olive oil spread. A small glass of ruby grapefruit juice/fresh orange juice with bits

Snack

1 banana and 6 almonds

Lunch

2 slices smoked salmon or mackerel fillet salad OR mozzarella (2 balls) and tomato salad with pesto dressing

Snack

30g stick of cheese and a few almonds

Dinner

Any roast meat or a grilled steak, with salad or veg and 2 baby new potatoes OR 3tbsp minced beef cottage pie topped with cauliflower mash, peas and carrots

Supper

Small pot of plain, fat-free bio yogurt with 1 apple cut up into it

 

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