Dr John's Kick-Start Diet championed soup as a revolutionary way of losing weight. If you didn't get on to it, here's your chance.

When the Kick-Start Diet was first put together for New Idea and the Seven Network, we had no idea of the impact it would have. New Idea's website crashed and we received thousands of letters from readers saying: 'I've only been on the program for a week and I've lost a kilo.'

And it really is that easy. 'The key is to lose weight but remain feeling full and happy,' explains Geraldine Georgeou, an accredited dietitian who practises in Sydney.

'Kick-Start is not something you begin and then stop. It's a way to break the weight cycle, learn about food, how it interacts with the body's furnace and begin a steady activity program to make a change forever.'

Aim to lose five to 10 per cent of your existing weight over a year and let Kick-Start reset your metabolism using low GI fruits, lean protein from red and white meat, beans and lentils and heart-healthy fish.

Eating soup's the key. It tricks the stomach into telling the brain you're full. It's packed with low GI vegies, which allow a slow release of glucose into the bloodstream. This causes a lower release of insulin, which in turn supports your metabolism.
Low insulin means the fat burning switch is 'on' and any fat stored in the body may be used as fuel. That's great news for your waistline.

While the soup is chasing hunger away, lean protein provides tissue-building amino acids keeping you fuller for longer.
Make sure you eat three times a day, and don't forget to have breakfast as the hunger from that mistake will sabotage you all day.

In between your main meals, choose low energy density snacks
- those with a low number of kilojoules per 100g. A 100g tub of low-fat yogurt, a piece of fresh fruit or a skim milk smoothie is ideal so you're not starving by meal times.

Tips for diet success

• Eat slowly. It takes 20 minutes for the body to tell the brain you're full.

• How big is your plate? Don't let 'portion distortions' scuttle your quest for a healthier waistline.

• Check the nutritional information and choose foods that contain more mono or polyunsaturated fats (vegetable fats) than saturated fats (mostly animal fats).

• Choose low energy density foods. Buy foods that have 10g of fat per 100g or less. In dairy foods, go as low as 1.5g of fat.

• For cooking, use one part oil to seven parts water, or use a light spray of oil.
  

• Be liberal with condiments. Tomato sauce, mustard and hot chilli have very few kilojoules per tablespoon. You can also try fat-free dressings, balsamic vinegar, herbs and spices.

• Keep a food and activity diary. Writing down the truth gives you a chance to fix your problems.

The Kick-Start Eating Plan

DAY ONE

Breakfast: Cereal, low-fat milk, fruit, tea or coffee Mid-morning snack Soup
Lunch: Soup
Afternoon snack: Fruit or a small handful of mixed nuts
Dinner: Soup and fruit

DAY TWO

As above, but swap the dinner fruits with steamed vegies

DAY THREE

Repeat Day One

DAY FOUR

Add carbohydrates by having a banana smoothie (banana, egg, skim milk, low-fat yogurt and a teaspoon of honey) for breakfast and an afternoon snack

AFTER DAY FOUR

Alcohol is energy dense and will slow your fat flush. Drink it if you must, but be prepared for a slower drop in weight.

Here's your diet for a typical day:

Breakfast: Half a cup of cooked porridge, 150ml low-fat milk and 150g canned peaches

Lunch: Two sourdough slices with 40g lean ham, tomato and wholegrain mustard; an apple

Dinner: Grilled beef fillet (about 200g) lightly fried in a non-stick pan in two teaspoons of oil (monounsaturated) with a tomato, half a yellow capsicum and a green zucchini. Serve with half a cup of baked sweet potato drizzled with a tablespoon of plain low-fat yogurt.

TIPS TO STAY FULL LONGER

• Eat plenty of fresh fruit and vegies.

• Eat sourdough or bread with seeds inside and outside.

• Stick with basmati or doongara rice.

• Avoid processed foods.

View the Kick-Start soup recipe