The cold, winter months can seem endless and often, all we want to do after a long day is gorge on starchy comfort foods and curl up in front of the TV! But as the days get longer and brighter and Spring is in the air, we slowly crawl out of our cocoons and there’s no better time than right now to start thinking about getting healthier, leaner and lighter! And a diet rich in fats is a great way to go - butters, creams and cheeses included!

Fiona Kirk

Fiona Kirk

Why are fats important?

  • They boost our energy levels, balance our hormones, increase womens’ fertility and mens’ sperm count, keep our skin, hair and nails healthy and reduce our risk of mental decline.
  • They derail hunger and cravings, aid liver detoxification, strengthen bones and muscles, boost our immunity against disease and enhance mood and concentration.
  • And… current findings indicate that fats play a meaningful role in promoting fat loss!

This is a diet that provides tasty, nourishing and filling meals and snacks that are easy to fit into a busy day, focuses on fats (both saturated and unsaturated fats but never trans fats), proteins, vegetables, fruits and other plant foods, includes grains and starches but doesn’t allow them to dominate and features only naturally-occurring sugars.

For more details of nutritionist and author, Fiona Kirk’s Leap Into Spring diet and all the recipes you need, head to her website:



First Thing Every Morning

‘Burst’ Training for 30 minutes: run, skip or jog on the spot at a manageable speed for four minutes then as fast as you can for one minute and repeat until your half hour is up. Early morning is recommended for increased ‘fat burning’ but if time is tight, later in the day is fine.

Have a cleansing and reviving mug of Hot Lemon and Ginger while you shower and get ready for the day.

Breakfast/Early Morning Choices

2 Scrambled Eggs on one thick slice of sprouted seed bread, toasted and buttered 

Overnight Bircher Muesli

2 Layered Crisp Breads

Lunch Choices

Vegetable Soup see recipes or buy ‘off the shelf’ but steer clear of the creamy ones and those with pasta, rice or potatoes


Homemade Mixed Salad or pick up a ready-made with lots of leaves and vegetables and some protein (poultry, seafood, lentils or beans)

Dinner Choices

Parcel-Baked Fish

Very Quick Meat, Poultry, Seafood, Egg or Tofu Dinners

One-Pot Chicken, Fish or Chickpeas

Quinoa Vegetable Bake

Between Meals Snack Choices (optional and occasional)

Mixed Fresh Nuts and Seeds (2 handfuls max per day)

Hummus and Raw Vegetable Sticks (small carton of hummus, lots of veg sticks)

Cheese and Grapes (3 thin slices of hard cheese and a generous bunch of grapes)

Oatcakes and Nut Butter (2 plain oatcakes with peanut, almond or cashew nut butter)

Drink Choices (away from food)

Still and Sparkling Water

Coconut Water

Teas (no milk or sugar)

Freshly-brewed coffee (no sugar but perhaps a dash of cream!)

A Couple of Helpful Extras* (optional)


Certain vitamins and minerals play a meaningful role in helping to keep blood sugar levels balanced and derail sugar cravings. Take one capsule, 3 times a day 15-30 minutes before meals.

Omega 3s

These essential fats helps to stimulate enzymes which transport fat to where it can be used to generate energy but those who don’t or won’t eat fish may be deficient. 3 to 6 capsules daily with meals is recommended. If you are vegetarian or vegan, you may wish to supplement Marine Algae. 2 capsules per day with food.

* If you are pregnant, breastfeeding, on regular medication, have concerns about your health or are under the age of 16 you should consult your doctor or health practitioner before embarking on any supplement programme

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