The key to washboard abs are what you put in your stomach, not what you crunch out of it. Research has shown what you eat controls 75% of weight loss, so if you’re looking to build a six pack, the only place to start is your diet. Obviously exercise is still important, and this diet is designed to give all the energy and proteins needed to reward those crunches.

Breakfast, 8ish

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One egg
1 cup of low-fat milk
¾ cup of porridge
¾ cup mixed berries
1 tablespoon of chopped pecans
1 tablespoon of whey-protein powder
1 tablespoon of ground linseed
½ a banana
1 tablespoon plain natural yoghurt.

This is a breakfast designed to set your metabolism going with a bang, giving you approximately 600 calories, of which 30g are protein, 80g carbohydrates, 17g fat (4g saturated), and 12g of fibre with 193mg sodium. To make it mix all but the bottom two ingredients in a bowl, and microwave for two minutes. Once the dish has cooled, top with sliced banana and yoghurt.

Brunch, 11ish

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3 cups of mixed green salad
2 slices of turkey slices
½ a green apple
2 tablespoons of grated carrot
1 tablespoon chopped pecans
1½ tablespoons of dried cranberries
1 tablespoon of crumbled blue cheese

When slimming down, it helps to avoid big meals; eat smaller meals, more frequently. This is a perfect brunch; weighing in with about 300 calories, 15g protein, 31g carbohydrates, 15g fat (of which 3g saturates), and 7g of fibre with 590mg of sodium. To prepare chop the apple and turkey, drizzle a tablespoon of olive oil and balsamic vinegar, toss, and serve.