The 28-day plan

The 28-day plan is a nutritionally complete diet plan based on the MUNCH method and gives you the following balance of nutrients.

© Dr Derrick Cutting
Dump Your Toxic Waist!

This plan is extremely low in saturated fat; just over half the fat calories come from mono-unsaturates. The proportion of Omega-3 and Omega-6 is ideal. There is enough protein to keep hunger at bay. The quantity and quality of carbohydrate is controlled to provide the benefit of wholegrain foods without upsetting your blood sugar levels.

The MUNCH balance is quite different from that in a typical low-fat diet, but you will find it’s ideal for reversing features of the metabolic syndrome and slimming your waist.

Here is an example of one day on the 28-day plan:

The plan is fully supported by 76 easy, delicious recipes. Here’s a taster:

Mustard Lime Chicken

Even if you haven't planned ahead, you can transform meat, fish and poultry by using a rub or by marinating for just a few minutes with a winning combination of ingredients. If you can leave the marinade to work its magic for a few hours, so much the better.

4 skinless chicken breasts

For the marinade:
30ml (2 tbsp) Dijon Mustard
juice and zest 1 lime
30ml (2 tbsp) clear honey
10ml (2 tsp) mixed herbs
freshly-ground black pepper

Make 3 or 4 slashes in each chicken breast. Mix all the marinade ingredients. Add the chicken, making sure all surfaces - including the slashes - are well coated. Refrigerate in a sealed container or plastic bag for 2 hours or overnight.
Cook under a moderately hot grill for 8-10 minutes each side, checking that the chicken has cooked through to the centre at the thickest point.
Serve with mustard sauce and salad or half a plate of vegetables.

Before you start the 28-day plan, make sure you’ve cleared your cupboards of anything unhelpful that may undermine your progress.


The 28-day plan includes three meals and three snacks a day (and you’ll still lose weight on it more effectively than you would on an unbalanced, nutritionally incomplete diet with periods of starvation).

Even so, it’s a good idea always to have prepared raw vegetables available for snacks (eg carrot sticks, broccoli, pepper, celery). These can be eaten freely (unlike dried fruit) and could save you from foods that will sabotage your diet.


Drinks such as water, tea with skimmed milk, and herbal tea should be taken throughout the day. Try to have six glasses of water a day.

Remember, when you have completed the 28-day plan, you can keep following it (as closely or loosely as you like). There’s no need to stop. This is your new, healthy way of life.

Charts to track your progress:

Measurements (pdf)
Exceptions (pdf)
Exercise (pdf)

Dump Your Toxic Waist!