The suntan diet plan

Lose weight and look like you’ve spent a week in St Tropez. This plan beats the bulge and gets you bronzed at the same time... yes really!

Bikini diets usually come in two parts - the first being a frenzy of healthy eating, the second a serious fake-tan schedule. But not any more! According to hot new research, the diet for 2010 is all about losing weight and going golden at the same time. It's all thanks to foods containing compounds called carotenoids - the key to a natural tan.

"We discovered that a healthy lifestyle and a good diet might be better than suntanning to improve the colour of our skin," says Dr Ian Stephen from the University of Bristol, who worked on the research. "People preferred the golden effect from diet to the darker effect from the sun. Fruit and veg are a good starting point, because as well as the health benefits, they're also great for skin."

That's because red, orange and yellow fruits and veggies, plus some green ones, get their colour from a nutrient called beta-carotene. This power ingredient can also do the same for your skin, helping to create a healthy glow as it builds up colour in the outer layer of skin, giving it a more tanned tone.

Base a healthy-eating plan - like our suntan diet - on these canny carotenoids and you can lose pounds and gain a natural, beach-ready colour. Follow for four weeks and you could lose up to 10lb. All you have to do now is nosh and glow

The Rules

Choose one breakfast, lunch, dinner and two snacks each day for one month. Vary your choices to get a good mix of nutrients. Add extra veg and salad to lunch if you want. Drizzle a little balsamic vinegar over salads, or make a dressing from fat-free natural yoghurt and mint.

Drink six to eight glasses of water every day - more if it's very hot, or if you're very active. Water moisturises the skin from the inside out, helping it look smooth, soft and supple.

Have an extra 300ml of skimmed milk every day. Use in tea and coffee or combine it with fruit in the meal ideas to make a smoothie.

Breakfasts

Approximately 250 calories each

Exotic smoothie (V) Made from 1 ripe mango, 1 small banana, 1 passion fruit, a chunk of papaya and 6tbsp orange juice.

Eggs florentine (V) Top steamed spinach with 2 poached eggs, 2tbsp ready-made low-fat hollandaise sauce and 1tbsp grated low-fat cheese. Grill until brown.

Fresh tomato bagel (V) 1 wholegrain bagel with 2tsp low-fat spread and 1 sliced tomato.

Egg and cress sandwich (V) Made from 2 slices wholegrain bread, 1 hard-boiled egg, 1tsp reduced-fat mayo and cress.

Tropical fruit salad (V) Made from ½ ripe mango, 1 passion fruit and 1 slice each of galia and canteloupe melon, topped with 1 small pot fat-free Greek yoghurt and 2tbsp toasted oats.

Toast and melon (V) 2 slices wholegrain toast with 2tsp each low-fat spread and honey. 1 slice canteloupe melon.

Lunches

Approximately 350 calories each

Houmous and grated carrot pitta pocket (V) 1 wholemeal pitta filled with 3tbsp low- fat houmous and 1 grated carrot. Plus 1 pot fat-free fruit yoghurt and 1 slice galia melon.

Chicken salad Made from 1 grilled skinless chicken breast, mixed leaves, 1 tomato, spring onions, cress and 8cm of granary baguette.

Prawn and watercress sandwich 2 slices wholegrain bread with a handful of prawns mixed with 2tsp low-fat mayo and watercress. Small pot fat-free yoghurt and 1 nectarine.

Tricolour pasta salad (V) Made from 4tbsp cooked wholewheat pasta, mall ball low-fat mozzarella, 5 halved cherry tomatoes, hopped red pepper and 1tbsp guacamole.

Baked potato with coleslaw (V) 1 medium baked potato topped with 4tbsp reduced-fat coleslaw mixed with 1 grated carrot and 2tbsp grated low-fat cheese, served with salad.

Salmon salad Top salad leaves with a handful of French beans, 5 halved cherry tomatoes, 4 boiled new potatoes, 1 boiled egg, ½ can pink salmon and fat-free dressing.

Snacks

Approximately 100 calories each. Choose two each day

Tzatziki and carrot crudités (V) 4tbsp tzatziki with 1 carrot cut into sticks.

Melon and mango medley (V) ½ ripe mango with 1 slice each of canteloupe and galia melon.

Yoghurt and fresh apricots (V) 3 fresh apricots and 1 pot fat-free fruit yoghurt.

Cheese crispbreads (V) 2 crispbreads with 2tbsp low-fat soft cheese and 1 tomato.

Egg salad (V) Large bowl of mixed leaves, tomatoes, spring onions and cress, with 1 hard-boiled egg and fat-free dressing.

Booze and nibbles (V) Single measure (25ml) of gin, vodka, whisky or rum with low-calorie mixer, such as diet cola. Plus ½ red pepper cut into strips and 3tbsp salsa.

Dinners

Approximately 450 calories each

Turkey stir-fry Made from 1tsp sunflower oil, 1 turkey steak, 1 carrot, ½ red pepper, a handful each of mangetout and broccoli, 3tbsp black bean sauce, and 6tbsp brown rice.

Baked sweet potato with grilled chicken 1 medium baked sweet potato topped with 2tbsp low- fat crème fraîche. Serve with 1 grilled skinless chicken breast and salad of mixed leaves and tomatoes. Plus ½ ripe mango and a chunk of papaya.

Vegetable and tomato pasta bake (V) Mix 5tbsp cooked wholewheat pasta with steamed broccoli, 2tbsp sweetcorn and ½ jar low-fat tomato sauce. Place in an ovenproof dish and top with 2tbsp grated reduced-fat cheese and 1tbsp breadcrumbs. Bake until hot and golden on top. Serve with salad.

Spanish omelette (V) Fry ½ sliced red onion, ½ sliced red pepper and ½ sliced courgette in 1tsp sunflower oil until brown. Add 4 sliced new potatoes and 2tbsp peas. Pour in 2 eggs and cook until set. Plus ½ ripe mango.

Steak 1 grilled lean rump steak served with 8 cherry tomatoes, ½ red pepper, ½ courgette and 3 new potatoes all roasted in their skins with 1tsp olive oil and herbs.

Lamb chop 1 grilled lean lamb chop with salad made from 4 boiled new potatoes mixed with 2tbsp low-fat crème fraîche, spring onions and chives, and a rocket and watercress salad with 5 cherry tomatoes. Plus 1 peach.