The perfect party dress diet

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Want to drop five kilos and a whole dress size? Yes, please! Looking fierce in this season's hottest frocks has never been easier with our simple plan.

We've come up with a special eating plan to help you look amazing, and instead of making you cut back, it actually allows you to eat more often - think lots of mini-meals to get into your minidress.

"The more often you eat, the quicker your metabolism revs up as your body processes food," explains LA diet and fitness guru to the stars Harley Pasternak, author of the 5-Factor Diet.

Plus, by eating little and often, your blood sugar doesn't have a chance to plummet, which stops you from feeling tired and sluggish, and craving kilojoule-laden goodies.

The Rules:
1. Choose one mini-meal from each section every day
2. Eat at the times shown; this will help to keep your blood sugar levels ideally balanced
3. Drink two litres of water throughout the day

8:00am: Breakfast
Choose from:
Apricot and sultana cereal
Mix 5 tbsp bran flakes and 1 tbsp sultanas and 3 dried apricots. Serve with skim milk.
Toast and peanut butter
2 slices of wholegrain toast with 1 tbsp peanut butter - use a light smear of low-fat margarine, if required. Plus a handful of fresh blueberries.
Quick oats with honey
1 sachet instant oats made according to the pack instructions, 1 tsp honey and 1 chopped apple
Poached egg on toast
1 slice of wholegrain toast with 2 poached eggs. Use a light smear of low-fat margarine, if required.
Muesli, seasonal fruits and natural yoghurt
2 tbsp natural, unsweetened museli with 1 chopped plum, 1 chopped apple, and a handful of blackberries and 3 tbsp low-fat yoghurt.

11:00am: Mid-morning snack
Choose from:
Turkey and cranberry sandwich
Spread 2 slices of wholegrain bread with 2 tsp low-fat margarine, add 4 slices wafer-thin turkey, 1 tsp cranberry sauce and salad. Plus 1 mandarin.
Cheese and crackers
4 rye crispbreads with two small pieces of low-fat cheese, topped with cherry tomatoes. Plus 1 small banana.
Cream cheese and smoked salmon bagel
Top 1 toasted wholegrain bagel with 1 tbsp low-fat cream cheese and 1 slice smoked salmon. Serve with salad.
Big fruit salad
1 apple, 1 orange, 1 pear - all chopped - and a handful of fresh blueberries, blackberries and grapes.
Bacon roll
1 small wholegrain roll filled with 2 grilled rashers of lean bacon, 1 sliced tomato, lettuce and 2 tsp reduced-fat mayonnaise. Plus 1 mandarin.

2:00pm: Lunch
Choose from:
Prawn and pasta salad
3 tbsp cooked wholemeal pasta mixed with 6 cooked prawns, 6 sliced cherry tomatoes, a handful of watercress and 1 tbsp reduced-fat seafood dressing.
Hummus and salad pita-bread
1 wholemeal pita bread with 3 tbsp reduced-fat hummus and some salad.
Chicken salad
1 grilled skinless chicken breast with salad and 1 tbsp fat-free dressing. Plus 1 apple and 1 tub fat-free fruit yoghurt.
Baked beans on toast
1 slice wholegrain toast with 1 small can of low-salt baked beans and 1 tbsp grated reduced-fat cheese.
Salad nicoise
Combine half can tuna in water, 1 hard-boiled egg, 8 lightly steamed green beans, 2 new potatoes boiled in their skins, mixed leaves, 4 cherry tomatoes, a few cucumber slices and 5 olives with a drizzle of fat-free dressing.

5:00pm: Evening snack
Choose from:
Cheesy tomato crumpets
Top 2 toasted crumpets with tomato slices and 4 tbsp grated reduced-fat cheese, grilled until cheese melts.
Chocolate treat
1 instant low-fat hot chocolate drink with 4 small chocolate chip cookies.
Soup and baguette
Half a carton of fresh vegetable soup with a 5cm piece French bread. Plus 1 plum.
Baked potato with ham and salad
1 medium-sized baked potato with a small dollop of low-fat margarine, 2 slices of lean ham and salad with a drizzle of fat-free dressing.
Smoothie and nuts
1 small fruit smoothie and 10 almonds.

8:00pm: Dinner
Choose from:
Chicken stir-fry
Cook 1 skinless sliced chicken breast in a few sprays of cooking oil spray. Add 2 cloves chopped garlic, a thumb-sized piece of ginger finely chopped, half bag stir-fry vegetables and a dash of reduced-salt soy sauce. Plus 1 kiwi fruit.
Wine and nibbles
1 small glass of dry white or red wine with half tub tzatziki, 2 breadsticks and a handful of crudites.
Vegetable pasta bake
Mix 5 tbsp cooked wholemeal pasta with lightly steamed vegetables and quarter jar low-fat tomoato puree. Transfer to an ovenproof dish and top with 1 tbsp grated reduced-fat cheese. Bake until the cheese melts and serve with salad.
Hamburger with salad
Make a burger from 75g extra-lean beef mince, chopped onion and a splash of Worcestershire sauce. Grill and serve on 1 small wholegrain roll, with a dollop of ketchup and salad.
Baked potato with salad
1 medium-sized baked potato with a small knob of low-fat margarine, 4 tbsp coleslaw and salad - both with a drizzle of reduced-fat dressing.