The Anti Diet

Ok, so this is the blog post I get asked for again & again.

I’m not going to give you some faddy diet that will help you lose a stone, only to find it again next month.


Because it’s a waste of both of our time & it’s bad for you. That’s why.

Instead, I will give you my tips, rules & advice to living your life, & losing weight along the way.

1. First & foremost you need motivation.

I’m going to go out on a limb here & say that as you’re reading my blog, you like the internet. You’re smarter than your average bear & I bet you check Facebook nearly every day. So, how about we use that as your basic motivation? Let’s say that by the time summer comes around, you’ll be ready to jump into a bikini and mess around with your friends. The next day, when you realised you’ve been tagged on Facebook, you don’t get a feeling of dread incase you look like the fat one, you’re just excited to see them because you all look great!


That’s your goal. By summer, you’re going to be so comfortable with your body, you’ll be able to strip off & jump in the pool or run giggling (not jiggling) down the beach.

2. Now, let’s work on hunger. There is a big difference between real hunger & emotional hunger. It’s important to pay attention to real hunger, and really important that you recognise emotional hunger. My beautiful little chart should clear this up-


3. Hunger is also one of the first signs of dehydration. If you’re not drinking enough it’s your body’s way of saying “Please!! Need liquid, I don’t care if it’s the water from a cheap burger, I just need it!!” Not great. Whenever you feel hungry, stop, have a big glass of water & wait 10 mins. If you’re still hungry, eat! The water will aid your digestion anyway & you’ll absorb less of the fat from the food you eat.


4. The key to a healthy lifestyle & shedding unwanted pounds, is understanding that there are levels of hunger. Think of it as a scale:


You should start eating at around a 3 or a 4.

If you wait until 2 or 1, your body will go into starvation mode which means when you do finally eat, your body will hold on to every bit of fat it can get it’s hands on incase you decide to starve it again. Not great news for weight loss.

If you accidentally get to this level of hunger, take it slow. Have something light or you’ll go right from a 1 to a 10.

If you’re actively trying to lose weight, stop at 5. If you’re happy just maintaining your current figure, stop at 6.

You’ll soon train your body to eat what’s just right for you. It’s just a case of being in tune with what your body needs.

5. Talking of needs, let’s move on to cravings. A craving is your body’s way of telling you you’re lacking something. However, craving an enormous ice cream sundae with extra chocolate sauce doesn’t mean you should eat it! Here’s a breakdown of what your cravings really mean:


Sweets/Candy Your body’s lacking Chromium, carbon phosphorus, sulphur, Tryptophan.

You can get these from: Broccoli, grapes, cheese, chicken, fresh fruit, beef, liver, fish, eggs, dairy, nuts, legumes, cranberries, horseradish, kale, cabbage, turkey, sweet potato & spinach.


Bread You need nitrogen. You’ll find this in: High protein foods; fish, meats, nuts, beans.


Fatty snacks You’re lacking calcium. Eat more: Mustard, greens, dairy, legumes & sesame seeds.


Coffee Your body’s craving phosphorous, sulfur & iron. Try eating more: Chicken, beef, liver, fish, eggs, dairy, red peppers, garlic, onion, sea salt, apple vinegar, seaweed, greens & black cherries.


Carbonated drinks You need more calcium. Eat: Mustard, broccoli, kale, legumes, dairy & sesame. *If you crave a specific drink, this is an addiction, we’ll talk about this later.


Salty foods You need chloride. Try and eat: Goats milk, fish & unrefined sea salt.


Cigarettes Obviously this is a physical addition to nicotine, but you can ease cravings by eating more silicon & tyrosine. Eat more: Nuts, seeds, citrus fruits, green vegetables.


PMS Put down the chocolate, zinc is what you need young lady! Get your hands on some: Red meat, seafood, leafy vegetables, root vegetables, marmite or bovril. Now, don’t go thinking meals have to be boring, just because they’re healthy. My Epic Fish Taco recipe is a great balanced meal & a fab craving buster.


Skinny Spagetti is a total crowd pleaser…


Carb Free Carnitas are brilliant if you want something to take to work, or be ready when you get home…


Fat free Shrimp Salsa is a superb snack!


And if you’re on the hunt for something sweet, try my Guilt Free Chocolate-Peanut-Butter Gelato.

It’s a game changer!


Don’t even get me started on 100 calorie Chocofudge Brownies!


6. Ok, while I’m getting you away from the bad stuff, stay away from McDonalds.

I know it sounds obvious, but the ‘just once wont hurt’ attitude is what’s keeps you going back for more.

The chemicals in fast food are highly addictive & trigger your brain to want more. This effect can last for several weeks.

Stay away and soon you just wont want it any more.



You need to get off your ass.

I’m not saying you have to be in the gym every day. But you do need to get active.

Get off the bus a stop early and power walk the last bit.

Take the stairs, not the escalator.

Carry your shopping bags home, don’t drive.

Next weekend, go for a long walk or a run. Don’t kid yourself that you don’t have time.

If you have the time to go online, you’ve got time to go for a run!

Little changes will make a big difference in the long run. (Run… geddit?)

8. Give up fizzy drinks, even diet ones.


This is by far the hardest step. I’ve been addicted to Diet Coke for as long as I can remember.

I’ve had at least 2 cans a day for the last 10 years.

I quit just over a month ago & without changing anything else I lost 5lbs.

Over Christmas!

When I was eating all day every day with no regard for the hunger scale!

Let’s just put that into perspective:


There have been countless articles & news stories explaining just how bad diet soda is, but I’d been putting it off for years.

In the end my friend & I quit together, and now I see the difference, I seriously recommend doing the same.

This article explains why it’s bad for you, but basically the artificial sweeteners trick your body into thinking you’re ingesting sugar. This means you produce insulin & stomach acid to break down the sugars. Obviously as there are no sugars, this just makes you hungry & you’ll need to eat.

The most popular sweetener used by drinks companies is Aspartame, which is widely hailed as a cause of cancer (there is some dispute about this, but seriously? Is it worth the risk?).

This doesn’t mean you should skip on over to regular Coke. Most full sugar fizzy drinks contain around 200 calories, but wont fill you up.

This is what 200 calories looks like…




All for just a can of drink? If you really can’t cut them out all together then see them as a treat. Something to enjoy now and then, but not something to drink mindlessly while you’re eating. Try and get into fizzy water if you really crave the bubbles at meal times.


9. The most important part of The Anti Diet is to remember that you are not on a diet!

This is a way of life & in order for it to be sustainable, you have to be naughty sometimes.

That’s why I live by the 80/20 rule.

80% of what I eat is healthy, delicious, nutritious & good for me.

The other 20% is made up of Slutty Brownies, Melted Camembert, Champagne Cocktails & Mars Bar Melts.

If I know I’m having something naughty for supper, I’ll have fruit for breakfast & soup for lunch.

Or if I’ve had a couple of really naughty days, I’ll make sure I’m good for the rest of the week.

10. Last but not least.

Don’t stress about your weight too much.

Food is for enjoying, not worrying about.

Eat little & often. Snack at your desk, but try and make it carrot sticks, not a family pack of biscuits (yes, we’ve all been there).

Quit weighing yourself. It’s not a true reflection of how you’re doing & you’ll only feel miserable.

Go on how you feel, how you look & how well your clothes fit.

I guarantee, if you follow these easy peasy rules, you’ll have lost 10lbs within a couple of months, easy.

Oh, and remember…


Your body deserves better than they way you’ve treated it in the past.

You need to decide to love yourself & change for good.

A year from now, you’ll wish you started today.

I’ve read pretty much every diet book ever written, through a process of trial and error I have worked out what really works and what doesn’t.

I’ll let you into a little secret… it’s not as hard as they want you to think!

If you follow these tips I guarantee you will loose weight (I did!)

I don’t make any money from this, it’s free advice & you are free to take it or leave it, but trust me when I say that living this way will keep you happier & healthier than any new ‘celebrity’ diet.

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  • Steph

    Hi Rosie, I regularly visit your blog and feel really inspired by it and the way you follow the anti- diet. I started University last year and as most, I managed to put on a bit of weight. I don’t usually notice it until I return home and it gets me really down sometimes. A couple of years ago I was underweight and on the verge of being diagnosed with anorexia, however managed to overcome it and return to a healthy weight. I found this hard mainly because I was scared I would go overboard and loose control of my eating habits which is what I think has happened since being at uni, especially with drinking and going out. I feel pressure to be slim and toned and get upset when I put on the slightest amount of weight even if I am happy with other parts of my life. This year I really want to loose the weight I put on last year and prevent gaining anymore. I’m at a healthy weight but would like to have a toned figure. How would you suggest I go about this being at University, especially now that winter is coming and Christmas with all those temptations? Thanks ๐Ÿ™‚

  • Teri Skinner Chadwick

    Did you mean to list “mustard” under what to eat instead of “fatty snacks”? … or did you mean to connect it with “greens” so that it comes out “mustard greens”??? Thank you for a very informative article.

  • Chloe Craig

    You know, one minor detail I have to nitpick:
    You stated that physical hunger can be satisfied with any type of food. We all know that is not always true. If you are deficient in protein you will not be satisfied with a salad. I know personally, I get severe cravings for fish, or nuts, or fruits, or vegetables and whatnot, depending on whatever I haven’t been eating enough of. You did go on later to address cravings, so I’m not going to complain much, but I would be careful about such blanket statements ๐Ÿ˜‰
    Overall very nice though, thank you for putting this out there.

  • Hannah Baum


    I don’t understand what you are saying in number nine. First you said “the most important part of The Anti Diet is to remember that you are not on a diet” and then you go on to say “If I know I’m having something naughty for supper, I’ll have fruit for breakfast & soup for lunch. Or if I’ve had a couple of really naughty days, I’ll make sure I’m good for the rest of the week.”

    Please tell me how this behavior is “not” dieting. How would you define dieting? From what I am getting from your writing, you describe a calorie control that is not necessarily healthy or optimal for the human body.


  • sadie

    Love this!

  • Sally

    Hi, Rosie. I just found your blog, and I have had so much fun reading all your posts and seeing all your lovely pictures.Your attitude on physical beauty and a healthy lifestyle have really inspired me to stop trying to be as tiny as possible and just refocus on living healthy. I had sort of forgotten to do that as I struggled so hard to lose weight, even after losing 20 pounds last winter. I was never happy with myself. But reading your posts have made me remember that life’s about making right choices most of the time, and indulging once in a while, and making the absolute best of what you’ve got. You look healthy, and fit, and so happy, so comfortable in your own skin. You look the way a woman should-not starving, or unhappy, but bright and beautiful. So, thank you. I needed that.

  • Agnรจs Rim Horry

    it’s really professional! Great job!!

  • keepingitcaj

    I drafted a post about happy and healthy eating a few weeks ago, and just came across this tonight while browsing your site. I couldn’t believe how similar some of my own thoughts were to yours – I agree WHOLE-heartedly with your advice and message. Great blog, keep up the great work! xo Carly

  • Joy Michelle

    Great post, Rosie!
    New Years = walk more & get off fizzy drinks.


  • hsf

    Still one of the best blogposts about enjoying losing weight I’ve ever read. I saw this a few months ago, and today I researched for more than two hours to find it again – but it’s no lost time! Love it.

    • hsf

      I sent you a mail. Cheers, Stefan

      • hsf

        Hm, maybe my mail ended up in a spam folder. So I ask you here – I’d like to translate this page into German for my blog (of course linking to the source here), if you allow me. May I?

  • Imogen May

    This has given me so much inspiration, I keep coming back to it to remind myself! I’ve just posted a blog with tips n recipes on satisfying january detoxing. Banana ice cream features heavily.

  • Juli Rossano

    I really love this post. I like so nuch the way you write. You are honest with us and always talk about what you think.
    Sometimes is hard to see life in a good way, even when you have “everything” you need. I don’t know why.
    I love blogs and I have my own. I always see how all the bloggers look so pretty and happy and I ask how I must live life to enjoy life that way. Is hard and I’m trying every way. But sometimes I’m not too strong. I need to forget or must forgive all things happened to me in life whe I was young. I want to live happy. I want to enjoy life and I know that it something must star inside me and do and do and do. But how?
    Sorry. I just need to say everything I have inside.
    Your blog is amazing. I love to read it. You give me inspiration and motivation in life.
    Have a wonderful day ๐Ÿ™‚

  • mainakhan

    Wow, this is AWESOME!!! Thankyou so much Rose, just what I needed.


  • salman khan

    Wow, this is AWESOME!!! Thankyou so much Rose, just what I needed.


  • salman khan

    Fantastic tips and no starvation in sight!

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  • salman khan

    Best dieting advice I’ve seen.

  • salman khan

    Wow, this is AWESOME!!! Thankyou so much Rose, just what I needed.

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  • Kristen C

    I am new to your blog I stumbled upon it using Stumbleupon but for the past two weeks i have read and re read this blog post and stuck to what your talking about and I am down 8 pounds simply by changing what I eat and when I am eating and using that hunger scale and emotional eating chart. Thank you for breaking this down so simply for us and for giving us so much information for free. I wanted to know if you have posted about workouts you do? I saw those slutty brownies but im staying away from those for now lol Thanks again!!

  • Richard J D’Souza

    Some great food pictures here. I agree, there is a huge difference between physical and emotional eating.

  • mainakhan

    Best dieting advice I’ve seen.

  • RainbowManandVan

    Great and a very informative blog for me. In summer season, everyone wants to enjoy it. The pictures are very wonderful. Keep sharing.

  • Amy

    So I came across this a year or so ago and I have to say it has been the most helpful thing I’ve read about health. About a year later I still find myself quoting back to this page and showing friends this and they’ve told me it has been helpful. Thank you so much for sharing your trick It has helped and me and my friends love it. ๐Ÿ™‚ 6/27/14

  • I just bought and tried the Fuji Apple and the Pineapple Coconut flavors, and I loved them! My only issue is I can’t find anywhere where I can buy these online…seems a little crazy in this day and age. The first two I bought I bought while visiting my mom where Walmarts are everywhere; I live in a big city with hardly any around and everywhere else they seem to be located are out of the way. very nice post about skinny girl diet.

  • Annika

    you’re so right about diet coke!! hard to break the habit but its actually the enemy. love your blog ๐Ÿ™‚ x

  • Phoebs

    everyone just go raw till 4! ๐Ÿ˜€ just eat an all fruit breakfast and lunch.. basically gorge yourself silly on whatever ripe fruit you want until 4pm, then have as much potatoes, rice, pasta, vegetables, salads as you want (or more fruit). the only catch is absolutely no animal products, added oils, fats, or salts.. its so easy, you are never hungry, feel amazing, it will save the planet and the animals. win win win win win. google it and change you life i promise!!

  • Thank you Rosie, this post is amazing!

  • lianne


  • I wish I could see the pictures that went along with this clever (and amusing) post. Here’s hoping I can lose my university weight. Sigh.

  • Mantwa Toka

    really interested in this but it seems your images are broken…are they important, if not. great post:)

  • Emma

    I totally agree with you and I can proudly say that I live by those “rules”. On the other hand, some people need more “guidance” in eating healthier, like my boyfriend. He is following DASH diet and I am more anti diet ๐Ÿ™‚
    But people should do what they want. He is feeling great and loosing weight so I realized if it is easier for him to follow something – let it be ๐Ÿ™‚

  • Keshini Ratnasinghe

    Thank you. This is the best I ever came across. And shall start right away. It sounds so simple and doesn’t make you feel like you are depriving yourself from eating.
    Such an awe inspiring article.
    Thanks heaps

  • Irma Moro

    I’ve been overweight all my life and tried so many things. Different things work for different people and I was lucky enough to find one that worked for me. I lost 25 pounds in one month without exercise and it’s been a life changer. I’m a little embarrased to post my before and after photos here but if anyone actually cares to hear what I’ve been doing then I’d be happy to help in any way. Just shoot me an email at and I’ll show you my before and after photos, and tell you about how things are going for me with the stuff I’ve tried. I wish someone would have helped me out when I was struggling to find a solution so if I can help you then it would make my day

  • This is exactly how I live – no stupid fad diets, just clean healthy eating, exercise and lots of water! Brilliant tips too!

    Liv |

  • Sam

    I love the physical vs emotional hunger scale. It’s so true because most of us eat for the wrong reasons. Also ,I really like how your opening up about this. I always see skinny bloggers and think they were just born that way. It’s nice to see that you have the same struggles as the rest of us! haha

  • Clinton Hank

    Some great advice here! I had no hope for ever losing weight until I found this diet plan! At first, I couldnโ€™t believe what it was saying but then the results began to show and it was amazing!

  • Fay Peters

    Wow, this is great! Sound advice – and it makes me feel like I can do this!

  • Great post! I’ve totally gone off fizzy drinks and it does help.

  • I just really love this article. I think it is one of the best health and food summaries. It is short, makes sense, has clear explanations and it is easy to follow. I dont need to lose weight but I have had the same questions as you and it is not easy to know what to answer to them! Now I have THE solution: Cd+C, Cd+V = they get to see your article ๐Ÿ™‚ Thanks again for sharing!

  • vic’s health kitchen

    stumbled upon this great article. good job rosie! wish i had found this earlier ๐Ÿ™‚
    -Vic from

  • Jen Prestrud

    I stumbled on this article today and love it! 4 years later it is still very relevant. Thanks for sharing!

  • going back to the first post that I have read from your blog, and read multiple times over. This is amazing advice ๐Ÿ™‚

  • This is what i am looking for me. Wow Just Awesome

  • Elisabete Maria da Silva

    Thanks for this Rose!!! Keep it up!

  • Katie

    Great advice. Thank you for taking the time to write this post.

  • Gopal Singh