How to lose weight – the scrumptious way_ from roast chicken with garlic and thyme to lemon and prawn kebabs, deliciously simple recipes you can eat to beat diabetes _ daily mail online

Largely thanks to sedentary lifestyles and high-sugar diets, nearly four million Brits now have diabetes, while one in three has pre-diabetes (blood sugar levels that are abnormally high)

In Saturday’s paper, I explained the phenomenal success of the diet we launched in the Daily Mail earlier this year — tens of thousands of people have lost weight, and thousands more have successfully cut their risk of type 2 diabetes or reduced their dependency on medication.

The diet has shown a dramatic improvement with a variety of other common ailments, from eczema to polycystic ovary syndrome, a condition which limits fertility and affects nearly one in five women.

The key, based on extensive research, lies in switching to a Mediterranean-based diet rich in healthy fats and vegetables, but low in sugars and starches — and, if you have a lot of weight to lose, sticking to 800 calories per day for eight weeks.

Now, my wife Dr Clare Bailey, who is a GP and who has seen many of her patients do very well by following these changes, has teamed up with nutritionist Dr Sarah Schenker to update the diet with delicious new recipes that make the plan easier than ever to follow.

Type 1 diabetes is also known as ‘early onset’ because it typically occurs in childhood, while Type 2 is by far the most common form, affecting 90 per cent of sufferers (file picture, posed)

Gestational: This affects pregnant women. Recipe chicken fingers No one really knows why it happens, but one theory is that the hormones produced during pregnancy can block insulin receptors, making some women more insulin-resistant.

It is important to test for the disease because it can affect the long-term health of mother and child. Baked chicken tenders calories Babies who are exposed to high levels of glucose in the womb are more likely to become obese and develop diabetes later in life.

In most women, the insulin resistance goes soon after the child is born, but they are still at greater risk of developing type 2 diabetes later in life.

SPICES: Cayenne pepper, chilli flakes, Chinese 5-spice, cinnamon, paprika, mixed spice, nutmeg, piri piri flavouring, cardomon pods, chilli, ground coriander, cumin, curry powder ground turmeric, garam masala.

GRAINS AND PULSES: Low-sugar baked beans, tins of black beans, borlotti beans, butter beans, cannellini beans, chickpeas, kidney beans, brown rice, bulgar wheat, black, red or green lentils, oats, quinoa.

NUTS, SEEDS AND DRIED FRUIT: Almonds, Brazils, cashews, chia seeds, hazelnuts, linseeds, pecans, pine nuts, pumpkin seeds, raisins, sesame seeds, walnuts.

SAUCES: Basil pesto, chilli paste, chutney, coconut cream, coconut milk, harissa paste, hoisin sauce, honey, ginger paste, maple syrup, mayonnaise (full fat), mirin (Japanese rice wine), miso paste, mustard, soy sauce, stock cubes, sweet chilli sauce, Tabasco, Thai fish sauce, tomato puree, Worcestershire sauce.

TINS/JARS: Anchovies, sardines, tuna, beansprouts, olives, capers, artichoke hearts, roasted red peppers, tomatoes, cashew or almond nut butter, Marmite, tahini.

FRIDGE: Meat and fish, berries, cheese (strong Cheddar, Parmesan, feta, halloumi), chillis, creme fraiche, eggs, cream cheese, Greek yoghurt (full fat), garlic, lemons, limes, non-starchy veg and salad (cauliflower, broccoli, courgette, vine and cherry tomatoes, cucumber, spinach, peppers, radishes, lettuce, greens, spring onions), fresh herbs, root ginger.

Put the sauce ingredients in a small saucepan and bring to the boil, then simmer for 1 minute before pouring into 2 small bowls. Cooking chicken tenders on stove Drain water from the fish and blend it, with the rest of the ingredients, in a food processor, then place the mixture in the fridge for 10 minutes to firm a little before shaping it into 4 patties.

Heat the oil in a frying pan and fry the patties for 2-3 minutes on each side until golden. Homemade chicken tenders fried Serve with the dipping sauce and stir-fried cabbage or chard, or salad.

Preheat oven to 200c. Baked chicken strips in oven Mash garlic with butter and herbs. How to make chicken strips in the oven Place chicken in a large roasting tray. How long to cook chicken tenders at 350 Cut a few holes in skin over breasts and thighs, and push blobs of garlic butter under it, smearing over chicken skin. Arby’s chicken tenders calories Season well.

Squeeze lemon juice over whole chicken, rubbing it in, and put the rind inside the cavity. Making chicken fingers Add onion halves to tray cut side downwards. Dip for chicken fingers Roast chicken, allowing 20 minutes per pound plus 20 minutes extra, basting every 20 minutes.

Add carrots to roasting tray 40 minutes before end of cooking time. Sauce for chicken fingers Place cauliflower florets on separate roasting tray. Healthy baked chicken fingers Season, drizzle over olive oil and bake at top of oven for 25 minutes. Pan fried chicken fingers Prepare green veg so they are ready to boil or steam while you make the gravy.

Stir cornflour into oils and juices in roasting tray, before adding 300ml water, stock cube and soy sauce, and continue to stir over a gentle heat until gravy has thickened.

When you’re trying to keep your calorie intake down and ensure your blood sugar levels remain stable, it’s a good idea to keep snacking to a minimum.

It is between meals that your body has a chance to go into fat-burning and repair mode, burning fat and flushing out the sugar stored in your liver and pancreas. Homemade baked chicken fingers As soon as you snack, you stop that restorative process in its tracks.

Nuts are a key ingredient of the Mediterranean diet, and studies show a handful a day could help you lose weight and cut your risk of heart disease.

Our bodies find nuts hard to digest and consequently many of those calories are not absorbed. Homemade chicken fingers baked They are packed with healthy essential fats, which means they can keep you full without significantly increasing blood sugars.

Dips such as hummus (bought or homemade), fish pate and nut butters make a great snack with vegetable sticks, and try making your own seed crackers (see below) as a nutrient-packed treat.