The Stay Young Diet

You have probably never heard of ‘free radicals’ in connection with your health.

Most likely that’s because of the complexity of the science involved. But they are in our bodies, can do us harm – increasingly so with our age.

Free radicals create oxidative stress, which is a key factor in the ageing process. The Stay Young Diet is based on foods rich in antioxidants to fight the free radicals that are waging war inside our body.

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  • About free radicals

    Free radicals can be found in some foods, medicines, alcohol, tobacco smoke, pesticides and air pollutants.

    The right balance of free radicals is essential for a healthy life. But when present in too greater extent, they are associated with disease including cancer, the build-up of fatty material in the arteries, Alzheimer’s, Parkinson’s and more. They also accelerate the aging process.

    The weapons against the damage caused by the free radicals are known as anti-oxidants. Antioxidants can be found in fruit and vegetables. These foods are also bursting with life-giving vitamins and minerals – and easily recognised by their bright colour. They include –

    • Oranges
    • Tomatoes
    • Peppers
    • Blueberries
    • Carrots
    • Broccoli

    All are positively bursting with anti-ageing antioxidants. Eat them regularly and you will transform your health, weight, the youthfulness of your skin, and the brightness of your eyes

    The Stay Young Diet has an emphasis on these life-enhancing foods. The strictness of the first two weeks also provides the short-term success you’ll need to encourage you to keep going.

    The two weeks that follow give you a more generous calorie allowance, while still delivering a satisfactory weight loss.

    From then on, you should follow a calorie allowance depending on your age, weight and gender. Here’s a link to the BMR calculator you need to see what’s right for you.

  • The Diet

    Daily Allowance 1200 calories per day for men and women

    • Milk: 450 ml ¾ pint
    • Breakfast: 200 kcal
    • Mid-morning power snack: 50 kcal
    • Lunch: 300 kcal
    • Mid-afternoon: power snack 50 kcal
    • Dinner: 400 kcal
    • Skimmed or semi skimmed milk: 200 kcal
    • Water, low calorie drinks and tea and coffee are unrestricted, using milk from allowance.

    If you wish, you can eat your main meal at lunchtime. All meals are interchangeable within each category. Power snacks can be eaten any time or exchanged for alcohol. Spare calories – from unused power snacks – can be saved up and used for a social occasion.

    Aim to eat 5 portions of fruit/vegetables per day.

    You will find all the suggested Stay Young Diet menus in printable form here.

  • Step 1: The first two weeks

    Just eat a breakfast, lunch and dinner from the menus, plus two power snacks which can be eaten any time or exchanged for a small glass of wine. In addition, drink 450ml (¾ pt) skimmed or semi-skimmed milk with cereal, and in teas and coffees throughout the day.

    As well as following the Stay Young Kick Start 1200 calorie eating plan for two weeks, every day take about 20-30 minutes of exercise – walking, swimming, dancing or playing sport. And one or two aerobics or aquarobics classes weekly.

    The aerobic workout will use many muscles all over your body, helping you maintain good muscle strength and definition. Although walking and cycling are great fat burners and terrific for strengthening your legs, they will not use muscles in your middle or upper body in the same way as an aerobics class or working out to a DVD.

    Regular exercise speeds up your metabolism, causes you to burn extra calories so you lose weight faster, and helps your skin to shrink and tone up as you slim down. If you want to see and feel results fast, stick to the diet and be as active as you can.

  • Step 2: Week 3 – 4 The 1400 Calorie Fortnight

    After two weeks on the Stay Young Kick Start diet you can increase your daily calorie allowance by 200 calories to 1400 per day. You can take these extra calories in the form of alcohol or extras such as a dessert or a bedtime snack. Just make sure the total for treats doesn’t exceed 200 calories. Alternatively, you can save them up over a week for a special occasion. The choice is yours.

    To enjoy the maximum benefit from your rate of weight loss and improved health, continue with the same exercise plan as for the first two weeks.

  • Step 3: Week 5 onwards

    By now you will know you are significantly slimmer and fitter. Depending on your weight, age and gender, your daily calorie allowance may now be increased. Consult the BMR calculator to calculate the daily calorie allowance that is now appropriate to you. When you lose about 7 lbs more check again.

    Continue with your daily physical activity, making it part of your everyday lifestyle. Do this and you will stay younger and feel fitter for longer.



Rosemary Conley CBE DL

The word retirement is not even in the Bible. What is taught in scripture is transition. There is nothing that says you work most of your life and then get to be selfish for the next 20 years"

Rick Warren, PurposeDrivenLife