0:00:02 > 0:00:05I'm Tom Kerridge - chef, husband and dad.
0:00:05 > 0:00:10A few short years ago, I weighed in at almost 30st.
0:00:10 > 0:00:13- Wow.- Mental, innit?! That's at my peak.
0:00:13 > 0:00:16I decided I had to do something about it,
0:00:16 > 0:00:19so I cut out carbohydrates, quit the booze
0:00:19 > 0:00:23and hit the gym, losing 12st.
0:00:24 > 0:00:26It worked brilliantly for me,
0:00:26 > 0:00:29but it's a strict regime which isn't right for everyone,
0:00:29 > 0:00:32like these struggling dieters from my neighbourhood,
0:00:32 > 0:00:35whose habits and lifestyles require a different approach.
0:00:35 > 0:00:40So, I've set myself a challenge to help 13 locals lose weight for good
0:00:40 > 0:00:42with my calorie-controlled recipes.
0:00:42 > 0:00:47It is no coincidence that the first three letters of "diet" are "die"!
0:00:47 > 0:00:49LAUGHTER
0:00:49 > 0:00:53The NHS recommends cutting calories as the best way to lose weight,
0:00:53 > 0:00:56but low-calorie food has a poor reputation.
0:00:56 > 0:01:00You punish yourself eating, like, literally, cardboard.
0:01:00 > 0:01:02I want to show them and you
0:01:02 > 0:01:06that you can cook and eat the food you love and lose weight, too.
0:01:06 > 0:01:08This is the bit that makes the dish come to life.
0:01:08 > 0:01:11Mm, it's so nice. So satisfying.
0:01:11 > 0:01:14And it really tastes like a big treat.
0:01:14 > 0:01:17I need to be there for them to show them how they can do it,
0:01:17 > 0:01:20and help them along the way, to pick them up when they're down...
0:01:20 > 0:01:21- ON PHONE:- I just want to give up.
0:01:21 > 0:01:24Listen, you've done so well. Don't give up now.
0:01:24 > 0:01:26Last push, last push, last push!
0:01:26 > 0:01:28..and encourage them to support each other, too.
0:01:31 > 0:01:35I reckon if lower-calorie food could come packed full of flavour
0:01:35 > 0:01:36and in generous portions,
0:01:36 > 0:01:38people would have a much better chance
0:01:38 > 0:01:41of losing weight and keeping it off for good.
0:01:50 > 0:01:53We're eight weeks in, and my local gang of dieters
0:01:53 > 0:01:57have worked really hard to change their lifestyles for the better.
0:01:57 > 0:02:01I really, 100% believe that this is my new life.
0:02:02 > 0:02:05I've helped them tackle their comfort eating,
0:02:05 > 0:02:09given them easy recipes so they can find time to cook,
0:02:09 > 0:02:12and kept them on track with some indulgent treats.
0:02:12 > 0:02:15It's amazing. This ticks all the boxes for me.
0:02:15 > 0:02:18I've even targeted their takeaway cravings
0:02:18 > 0:02:21with lower-calorie fast food you can cook at home.
0:02:21 > 0:02:23- That's good.- That is really good. - I'd take that.
0:02:23 > 0:02:25You wouldn't know that it's a low-calorie recipe.
0:02:25 > 0:02:28Now, with four weeks left of the experiment,
0:02:28 > 0:02:30I need to turn my attention to the food they eat
0:02:30 > 0:02:33when they're out and about.
0:02:33 > 0:02:34To help them and you,
0:02:34 > 0:02:38I'm making a delicious and filling lunchtime wrap,
0:02:38 > 0:02:41a beautiful tuna nicoise salad with fresh tuna,
0:02:41 > 0:02:45and a mouthwatering Mediterranean goat's cheese tart.
0:02:45 > 0:02:48But first, some crunchy chocolate snack bars
0:02:48 > 0:02:51to help when hunger hits between meals.
0:02:51 > 0:02:56Five very simple ingredients. Really easy to make.
0:02:56 > 0:02:59Start with 200g of dark chocolate.
0:02:59 > 0:03:03At least 70% cocoa solids. It means there's less sugar in it.
0:03:03 > 0:03:05Melt the chocolate.
0:03:05 > 0:03:09Then, in a bowl, mix 40g of salted popcorn
0:03:09 > 0:03:12with 50g of puffed rice cereal.
0:03:12 > 0:03:14Add 50g of marshmallows.
0:03:14 > 0:03:17I'm just going to cut them up into quarters.
0:03:17 > 0:03:20This is the thing that makes it feel like you're having a real treat.
0:03:20 > 0:03:24Add 50g of dried cranberries cut in half.
0:03:24 > 0:03:27Then get your hands, gently mix everything together.
0:03:28 > 0:03:31And then the chocolate.
0:03:32 > 0:03:35Mix it together, but you don't want to break it up too much, OK?
0:03:35 > 0:03:37Don't crush it about.
0:03:37 > 0:03:41Pour into a lined cake tin and flatten it down.
0:03:41 > 0:03:45OK, into the fridge for about an hour to set.
0:03:45 > 0:03:47Then, once it's firmed up,
0:03:47 > 0:03:50just lift it out with the baking parchment,
0:03:50 > 0:03:52and cut into 20 squares.
0:03:52 > 0:03:55It's a proper treat, that.
0:03:55 > 0:03:57You will feel that you've had something special.
0:03:57 > 0:04:00Chewy, crunchy, and very chocolaty -
0:04:00 > 0:04:04a calorie-counted snack you can eat wherever you are,
0:04:04 > 0:04:06like date night at the cinema.
0:04:06 > 0:04:09They're like rocky road popcorn.
0:04:09 > 0:04:11Tom and Beth are the only couple taking part
0:04:11 > 0:04:13in my 12-week weight-loss experiment.
0:04:13 > 0:04:15They're really, really nice.
0:04:16 > 0:04:19You have seriously eaten all of them. Unbelievable!
0:04:19 > 0:04:2222-year-old Tom works in construction.
0:04:22 > 0:04:24His eating habits at work
0:04:24 > 0:04:26haven't exactly been healthy.
0:04:26 > 0:04:27I'm going to building sites a lot.
0:04:27 > 0:04:29Eating on the go is a massive thing.
0:04:29 > 0:04:33I might find a service station and get the meal deals!
0:04:33 > 0:04:3621-year-old Beth has been with Tom for over a year now.
0:04:36 > 0:04:38It's been a positive step for her,
0:04:38 > 0:04:41but it's also had an unfortunate side effect.
0:04:41 > 0:04:43When me and Tom first got together,
0:04:43 > 0:04:44we'd go out for a lot of meals,
0:04:44 > 0:04:47and he'd come round here a lot and we'd get, like,
0:04:47 > 0:04:50four takeaways a week, which is really bad!
0:04:50 > 0:04:51I think, after about the first six months,
0:04:51 > 0:04:53I did put on 2st, and then I was like,
0:04:53 > 0:04:56"Whoa, no. I look ridiculous. None of my clothes are fitting me!"
0:04:56 > 0:04:59Since Tom and Beth signed up to take part in this,
0:04:59 > 0:05:02they're cooking more at home and have cut back on eating out,
0:05:02 > 0:05:04but they don't want to give this up altogether.
0:05:04 > 0:05:06They're out with their friends,
0:05:06 > 0:05:09and in amongst all the pitfalls and the nightmares
0:05:09 > 0:05:11of high-street chain food.
0:05:11 > 0:05:13So, I'm going to have a little look at what they order,
0:05:13 > 0:05:17see if I can point them in the right direction and help them out.
0:05:18 > 0:05:20We have this running joke in my family that I'm, like,
0:05:20 > 0:05:22always the first one to the buffet.
0:05:24 > 0:05:27I just love food. I just can't say no!
0:05:27 > 0:05:29But rather than say no,
0:05:29 > 0:05:31I think you should still be able to go out to eat,
0:05:31 > 0:05:34but make better choices when you do.
0:05:34 > 0:05:38- Hey there, guys. Hello.- Hello. - I'm just in time for the ordering.
0:05:38 > 0:05:41- Yeah, we're all starving. - How many calories have you got left?
0:05:41 > 0:05:43- I've got 700. - 700 for the rest of the day?- Yeah.
0:05:43 > 0:05:45See, that's not bad. What about you, Tom?
0:05:45 > 0:05:47I've got about 900.
0:05:47 > 0:05:49Tom and Beth have very different calorie allowances.
0:05:49 > 0:05:54He's on 2,700 calories a day, while she's on 1,600.
0:05:54 > 0:05:56And what about the motivation with each other
0:05:56 > 0:05:59regarding the amount of calories that you can have?
0:05:59 > 0:06:01I try and eat more in the day so I don't come home
0:06:01 > 0:06:03and there's the pair of us on...
0:06:03 > 0:06:08- Beth on, like...- Yeah. - ..500 and me on, like, 1,000.
0:06:08 > 0:06:10So, what would you do in a situation like this,
0:06:10 > 0:06:12where you've got loads of nice things on the menu?
0:06:12 > 0:06:14- What would you go for? - Think of yourself.
0:06:14 > 0:06:16You're in a happy space, you're out with your friends,
0:06:16 > 0:06:19you're in one of your favourite restaurants, it's good fun.
0:06:19 > 0:06:23You know the food is tasty, even if it's the lighter option.
0:06:23 > 0:06:25Well, after seeing the under 600 calories,
0:06:25 > 0:06:26I'll probably still get a pizza,
0:06:26 > 0:06:29cos it's still nice to know that you can have a pizza,
0:06:29 > 0:06:32but it'll just have a hole in the middle with some salad.
0:06:32 > 0:06:33HE LAUGHS
0:06:33 > 0:06:35This time last year, I was so unhappy,
0:06:35 > 0:06:37and I really wasn't confident with myself.
0:06:37 > 0:06:39And now I just feel like a completely different person.
0:06:39 > 0:06:43Well done, you guys. I think that's amazing.
0:06:43 > 0:06:45Well, guys, I'm going to leave you to it.
0:06:45 > 0:06:49- I have to say, they look amazing. - It looks good, doesn't it? - It looks great. It smells lush.
0:06:49 > 0:06:51I'm going to go and leave you, stop ruining your evening.
0:06:51 > 0:06:55See you later, guys. Nice to meet you. See you later. Goodnight.
0:06:55 > 0:06:59It's so good to see Tom and Beth really supporting each other now,
0:06:59 > 0:07:01not leading each other astray.
0:07:01 > 0:07:03But like all my dieters,
0:07:03 > 0:07:05they need more options for their packed lunches,
0:07:05 > 0:07:08and this spicy Mexican wrap's just the kind of thing
0:07:08 > 0:07:11young Tom could take onto a building site.
0:07:11 > 0:07:14OK, there's two base ingredients to this burrito,
0:07:14 > 0:07:16and the first one is sweet potato.
0:07:16 > 0:07:20I've baked these for about an hour till they're nice and soft.
0:07:20 > 0:07:22The trick here is the sweet potatoes.
0:07:22 > 0:07:26They have so much more flavour and fibre than regular potatoes.
0:07:26 > 0:07:29I'm just going to scrape out the flesh.
0:07:29 > 0:07:31Mind your fingers cos it is very hot.
0:07:31 > 0:07:37Just with a spoon, scoop out that lovely sweet, orange flesh,
0:07:37 > 0:07:39and you give that a little mash up.
0:07:42 > 0:07:45And then to add to this, the next base ingredient are these,
0:07:45 > 0:07:47and these are black beans. This is two tins here.
0:07:47 > 0:07:49I'm going to put half of it into a food processor,
0:07:49 > 0:07:53and these are pre-soaked and cooked.
0:07:53 > 0:07:57And into that, I'm going to put 50g of toasted walnuts.
0:07:57 > 0:08:00Then I'm going to blend this to a paste.
0:08:06 > 0:08:07Perfect.
0:08:07 > 0:08:12Then you take this paste, you add it to our cooked sweet potatoes.
0:08:12 > 0:08:15This black bean paste is where you're going to get
0:08:15 > 0:08:18quite a bit of protein into the dish, but also flavour.
0:08:18 > 0:08:21Those toasted walnuts work really well together.
0:08:21 > 0:08:25Just give it a lovely underlying toasty texture and taste.
0:08:25 > 0:08:29Then add the rest of my drained black beans.
0:08:33 > 0:08:35And now it's time to get some extra flavourings,
0:08:35 > 0:08:37and they're all going to come from spice.
0:08:37 > 0:08:41First one - two teaspoons of hot smoked paprika.
0:08:41 > 0:08:46Then one teaspoon each of garlic powder, onion powder.
0:08:46 > 0:08:49It goes so well with the hot smoked paprika.
0:08:49 > 0:08:52And to that, one teaspoon of dried Italian herbs.
0:08:53 > 0:08:56Then a good pinch of salt...
0:08:57 > 0:08:59..and cracked black pepper.
0:09:00 > 0:09:02And then mix it together.
0:09:02 > 0:09:05Now I'm going to take this mix
0:09:05 > 0:09:08and I'm going to form it into four equal sausages.
0:09:11 > 0:09:14Right now, this mix is quite wet,
0:09:14 > 0:09:17so don't worry about getting your hands a little bit messy.
0:09:17 > 0:09:19So, these four guys are going to sit in the fridge
0:09:19 > 0:09:21till they set up - about an hour.
0:09:26 > 0:09:28So, after an hour of chilling,
0:09:28 > 0:09:33I'm going to bake them in the oven - 180 degrees for 50 minutes.
0:09:33 > 0:09:34Five-zero.
0:09:42 > 0:09:44They smell amazing.
0:09:44 > 0:09:46They've just dried out nice and crispy on the top.
0:09:46 > 0:09:49I'm just going to make the filling to go with them.
0:09:49 > 0:09:53In here, I've got 100g of zero-fat Greek yoghurt,
0:09:53 > 0:09:56and to that, I'm going to put two teaspoons
0:09:56 > 0:09:58of smoked chipotle paste.
0:09:58 > 0:10:01Jalapeno chillies form the base of this paste.
0:10:01 > 0:10:05It's hot stuff, but the yoghurt helps to balance the heat.
0:10:05 > 0:10:10I'm just going to get one of these lovely tortilla wraps,
0:10:10 > 0:10:12and then a large spoonful
0:10:12 > 0:10:15of the chipotle yoghurt onto the base.
0:10:15 > 0:10:17Going to take one of these fillings,
0:10:17 > 0:10:21just sit it on the top, and then going to add the salad -
0:10:21 > 0:10:26some sliced iceberg lettuce either side,
0:10:26 > 0:10:28some grated carrot.
0:10:30 > 0:10:33..and then some freshly grated beetroot.
0:10:33 > 0:10:38And then for a proper, authentic Mexican taste, avocado.
0:10:38 > 0:10:42So, you're going to use a quarter of an avocado per burrito.
0:10:42 > 0:10:46Avocado may be high in calories, but it's packed with goodness,
0:10:46 > 0:10:48so a slice or two is worth it.
0:10:48 > 0:10:52And then, quite simply, roll it up...
0:10:53 > 0:10:56..as tightly as you can.
0:10:56 > 0:10:57Baking parchment.
0:10:59 > 0:11:02It's going to be wrapped up and taken to work.
0:11:04 > 0:11:08And either end, just twist it to hold it in shape.
0:11:08 > 0:11:12There you have it - perfect, meaty-textured,
0:11:12 > 0:11:15full-flavoured vegetarian burrito.
0:11:15 > 0:11:16This is a generous lunch,
0:11:16 > 0:11:19ideal for dieters with bigger calorie allowances
0:11:19 > 0:11:21or physical jobs...
0:11:21 > 0:11:23Are you all ready for a bit of burrito?
0:11:23 > 0:11:26..like young Tom, who's not only made one for himself,
0:11:26 > 0:11:29but brought enough for his construction site workmates, too.
0:11:29 > 0:11:30- Very good, Tom.- It's really good.
0:11:30 > 0:11:32- It's not bad.- It's not bad!
0:11:33 > 0:11:35LAUGHTER
0:11:37 > 0:11:41Taking my recipes to work seems to be catching on.
0:11:41 > 0:11:43Metropolitan Police detective Andy
0:11:43 > 0:11:46has brought in a three-course meal for his colleagues.
0:11:46 > 0:11:48Hi, everyone.
0:11:48 > 0:11:50I come with a feast in a big plastic box.
0:11:50 > 0:11:55So, I prepared tomato soup. I also have a nice tortilla.
0:11:55 > 0:11:58And then, to finish, I've got strawberry cheesecake.
0:11:58 > 0:11:59Right, I'm sold!
0:11:59 > 0:12:02When you're at the coalface or you're at the front line
0:12:02 > 0:12:05and you're dealing with the whole unpredictable nature of policing,
0:12:05 > 0:12:07then that's when the real challenges come,
0:12:07 > 0:12:10and that's when you eat the biscuits, you eat the cakes,
0:12:10 > 0:12:12you eat perhaps too many kebabs on occasion.
0:12:12 > 0:12:15- That is about 180 calories.- Really?
0:12:15 > 0:12:18- Actually, Andy, that's really nice. - Could do with a bit of bread with it.
0:12:18 > 0:12:21What we can have is the tortilla instead of the bread.
0:12:21 > 0:12:23There's a pressing reason behind Andy's decision
0:12:23 > 0:12:25to eat more healthily at work.
0:12:25 > 0:12:28His silver wedding anniversary is approaching,
0:12:28 > 0:12:30and he's going to Barbados.
0:12:30 > 0:12:34That's a landmark. It's a good time to set a goal.
0:12:34 > 0:12:36I'm going to become Slim Jim.
0:12:36 > 0:12:39I'm going to get my photos taken on the beach.
0:12:39 > 0:12:43I'm sure I'll have a new pair of swimming shorts, probably.
0:12:43 > 0:12:45The piece de resistance.
0:12:45 > 0:12:48My strawberry cheesecake recipe uses quark -
0:12:48 > 0:12:51a lower-calorie alternative to cream cheese.
0:12:51 > 0:12:56- That is lovely. Genuinely. - Really, really nice. Yeah.
0:12:56 > 0:12:59It gets a big thumbs up from Andy's colleagues...
0:12:59 > 0:13:01- Lovely. Thanks, Andy. - Thank you.- Pleasure.
0:13:01 > 0:13:05..but lunch at work doesn't have to be quite so lavish.
0:13:06 > 0:13:09Here's my lower-calorie version of a classic tuna salad
0:13:09 > 0:13:13you can knock up at home and take wherever you're going.
0:13:13 > 0:13:14Come on. Come on in.
0:13:14 > 0:13:17And I've invited Beth, Louise and Ki over
0:13:17 > 0:13:19to teach them how to make it.
0:13:19 > 0:13:22All right, then, guys, how many of you buy pre-packed salads?
0:13:22 > 0:13:25- Yeah.- Yeah.- OK. So, this is a version of a salad
0:13:25 > 0:13:28that is good for having on the go - tuna nicoise.
0:13:28 > 0:13:30- Are we all big fans of tuna nicoise? - Yeah.- Yeah.
0:13:30 > 0:13:33Yeah? You don't look convinced! LAUGHTER
0:13:33 > 0:13:36I'm being polite. I don't like fish in general, but there we go.
0:13:36 > 0:13:39- So, you don't like fish either, Beth?- Not a massive fan.
0:13:39 > 0:13:41Right, I promise you, this is going to change your mind.
0:13:41 > 0:13:43So, I'm going to need your help. Just a minute.
0:13:43 > 0:13:45These are hard-boiled eggs. I just need to peel them.
0:13:45 > 0:13:48OK. Then what we're going to do is gem lettuce -
0:13:48 > 0:13:52just going to take the ends off and just build it up together.
0:13:52 > 0:13:54Then the next thing is tomatoes.
0:13:56 > 0:13:59And then French beans, OK? So, these have been cooked.
0:13:59 > 0:14:02I'm just going to cut them in half and sprinkle them all over as well.
0:14:02 > 0:14:05New potatoes. OK, these have been cooked and sliced.
0:14:05 > 0:14:07Skins still on, OK?
0:14:07 > 0:14:11So, that skin gives flavour. It also gives texture.
0:14:11 > 0:14:14Then, on top of the potatoes, some sliced red onion.
0:14:14 > 0:14:17Loads and loads of natural sweetness. Works really well.
0:14:17 > 0:14:19And on top of that, we'll put the hard-boiled eggs.
0:14:19 > 0:14:22- It's very orange. - Yeah, so, it's free-range.
0:14:22 > 0:14:23Beautiful free-range egg.
0:14:23 > 0:14:27When I say hard-boiled, what I mean is perfectly cooked.
0:14:27 > 0:14:30And then, over that, a couple of teaspoons of capers on the top,
0:14:30 > 0:14:33and all of a sudden, it brings it to life.
0:14:33 > 0:14:37A nicoise salad would not be a nicoise salad without black olives.
0:14:37 > 0:14:40Now we're going to cook the tuna steaks.
0:14:40 > 0:14:42So, this is the one-cal spray olive oil.
0:14:42 > 0:14:43- Are you all using this? ALL:- Yeah.
0:14:43 > 0:14:46OK. So, a couple of sprays, both sides.
0:14:47 > 0:14:51- So, is that the same as canned tuna? - So, what happens with canned tuna
0:14:51 > 0:14:54is that they pack all the tuna into a can and they cook it in the can.
0:14:54 > 0:14:56This is fresh. You can get it from your fishmonger.
0:14:56 > 0:15:00You can get it from the supermarket. Have you had it like this before?
0:15:00 > 0:15:02No. I think the last time I had fish,
0:15:02 > 0:15:04- I was probably about ten, so this is like...- No way!
0:15:04 > 0:15:06..a brand-new experience for me.
0:15:06 > 0:15:08OK, in that case, I'm not so nervous.
0:15:08 > 0:15:09I know you're going to like this.
0:15:09 > 0:15:11Would you never eat fish and chips, then?
0:15:11 > 0:15:14- No.- You would just stay away from that?- I'd have a battered sausage!
0:15:14 > 0:15:16- Really? You wouldn't have fish and chips?- No. No.
0:15:16 > 0:15:19- No, I'm exactly the same.- Are you? - Give me a battered sausage
0:15:19 > 0:15:22or a saveloy any day, rather than a cod.
0:15:22 > 0:15:27So, rock salt, cracked black pepper. This pan has been on the heat.
0:15:27 > 0:15:29It's nice and hot. There's no oil in it.
0:15:29 > 0:15:32So, the steaks are going to go in, seasoned side down.
0:15:34 > 0:15:36Then, whilst they're cooking, I'm going to make the dressing.
0:15:36 > 0:15:41So, here, I've got 60ml of Greek zero-fat yoghurt,
0:15:41 > 0:15:45two teaspoons of very good extra virgin olive oil, OK?
0:15:45 > 0:15:49Two teaspoons of Dijon mustard,
0:15:49 > 0:15:52one teaspoon of dried herbes de Provence,
0:15:52 > 0:15:56and a little pinch of golden caster sugar.
0:15:56 > 0:15:59And then, into that, I'm going to put the juice of one lemon.
0:16:01 > 0:16:04OK, so, some chopped basil goes into the dressing -
0:16:04 > 0:16:07fresh basil - some freshly chopped parsley,
0:16:07 > 0:16:09and that's the dressing made.
0:16:09 > 0:16:13And my tuna's cooking, and all I'm going to do is flip it over.
0:16:15 > 0:16:19Then, at this point, I'm going to grab another lemon, juice into the pan.
0:16:19 > 0:16:21It just steams the bottom of that fish
0:16:21 > 0:16:24and helps to cook it a little bit on the other side.
0:16:24 > 0:16:27What I'm going to do now is dress this salad.
0:16:27 > 0:16:29- That looks really creamy. - It's lovely, isn't it?
0:16:29 > 0:16:31And that's the yoghurt that's come from that.
0:16:31 > 0:16:32A little bit of olive oil.
0:16:32 > 0:16:34Right, come on, grab yourselves plates.
0:16:34 > 0:16:37- Ooh, I'm nervous.- Knives and forks. - I'm nervous to try it!
0:16:37 > 0:16:40Come on, Beth, break it up. Get in there. Don't be shy.
0:16:40 > 0:16:44- Here you are, Ki. That's for you, mate.- Oh, mate, thank you.
0:16:44 > 0:16:46- Here goes nothing.- Go on, mate.
0:16:46 > 0:16:48Go on, girls. Be brave.
0:16:52 > 0:16:55- That's really nice. Cos I've never had it before...- Yeah.
0:16:55 > 0:16:57..it's just something I don't really know about.
0:16:57 > 0:16:59So, I was nervous, but the texture straightaway was really nice.
0:16:59 > 0:17:03I associate tuna with cat food, but this isn't cat food at all.
0:17:03 > 0:17:06It's not cat food! I'll tell you what, that's...
0:17:06 > 0:17:08I've been a chef for 26 years,
0:17:08 > 0:17:10and that's one of the best compliments I've ever had!
0:17:10 > 0:17:12LAUGHTER
0:17:12 > 0:17:17It must be good if two people who don't even like fish loved it.
0:17:17 > 0:17:20It's another great packed lunch for the gang,
0:17:20 > 0:17:24like nurse Sam, who, before she started on our diet adventure,
0:17:24 > 0:17:27had very dodgy eating habits at work.
0:17:27 > 0:17:30When you go on the ward, everyone offers you a biscuit
0:17:30 > 0:17:33or chocolates are always available, and I can never say no.
0:17:33 > 0:17:35Anything I'm offered, I tend to eat!
0:17:35 > 0:17:37She's told me that's all changed now,
0:17:37 > 0:17:39but how can I be sure?
0:17:39 > 0:17:41So, I'm here to see Sam the nurse at work.
0:17:41 > 0:17:45It's a surprise visit. She doesn't know I'm coming.
0:17:45 > 0:17:46This one?
0:17:49 > 0:17:51Knock, knock. I've got an injury!
0:17:51 > 0:17:53- SHE GASPS - Oh, my God!- Oh, my God!
0:17:53 > 0:17:57- Oh, my God!- Oh, my God, Tom!
0:17:57 > 0:17:59- Hello, mate.- Hiya.
0:17:59 > 0:18:01- How are you? Are you all right? - I'm fine. How are you?
0:18:01 > 0:18:04I'm really good. I'm really good. How are you, more importantly?
0:18:04 > 0:18:06- Yeah, I'm good, thanks. - Doing all right?- Yeah.
0:18:06 > 0:18:08How's she getting on, ladies and gentlemen?
0:18:08 > 0:18:11She's doing very well. She's sticking to it very well.
0:18:11 > 0:18:14- Where do we get a cup of tea, mate? - I can make you one here.
0:18:14 > 0:18:18Sam's not only given up the impulse to snack on choccy treats,
0:18:18 > 0:18:20she's thinking ahead.
0:18:20 > 0:18:21I make sure I'm prepared.
0:18:21 > 0:18:25So, before, at work, I'd very rarely brought a lunch in.
0:18:25 > 0:18:27I would just sort of grab something as I was going,
0:18:27 > 0:18:30whereas, now, I'm always prepared, food-wise.
0:18:30 > 0:18:32And it's paying off.
0:18:32 > 0:18:34Now I'm starting to get sort of the comments now.
0:18:34 > 0:18:37So, people are sort of saying, "Oh, you've lost weight."
0:18:37 > 0:18:39Yesterday, I actually threw away a pair of my work trousers
0:18:39 > 0:18:41cos I spent all day, like, hoicking them up.
0:18:41 > 0:18:43That's not your clothes have got too big.
0:18:43 > 0:18:47That's you that's got too small for your clothes.
0:18:47 > 0:18:51And that means Sam's ready for a rather special new outfit.
0:18:52 > 0:18:55She and fiance Bobby got engaged ten months ago,
0:18:55 > 0:18:57but, unhappy with her weight,
0:18:57 > 0:18:59she's delayed trying on wedding dresses.
0:18:59 > 0:19:03Now I've lost a stone, I just feel like I'm in a much better place.
0:19:03 > 0:19:06So, along with mum Janet, mother-in-law Pauline,
0:19:06 > 0:19:09and best friend Kelly, Sam's going shopping.
0:19:09 > 0:19:11Try some dresses on, see what happens.
0:19:11 > 0:19:16- That's beautiful.- Is that one...? - Yeah, that's a keeper.
0:19:16 > 0:19:18- Try that one.- OK, ladies, we'll see you in a little bit.
0:19:18 > 0:19:23The next two and a half hours sees eight costume changes...
0:19:24 > 0:19:26I feel like a mermaid!
0:19:26 > 0:19:28Aw!
0:19:28 > 0:19:30..one calorie-counted glass of champagne...
0:19:30 > 0:19:34- Do I look like a bride?- Yes, you do. - It's feeling very real.
0:19:34 > 0:19:35Yeah, it's beautiful.
0:19:35 > 0:19:37..a few tears...
0:19:37 > 0:19:40- Aw, Pauline! - SHE CHUCKLES
0:19:40 > 0:19:44- Oh, yes! That's better. - Aw, that's beautiful.- That's pretty.
0:19:44 > 0:19:47- I can imagine walking down to Bobby like this.- Yes.
0:19:47 > 0:19:51..and a massive realisation about what she's already accomplished.
0:19:51 > 0:19:53To have lost a stone
0:19:53 > 0:19:56and now be stood in a beautiful wedding dress,
0:19:56 > 0:19:58it is an achievement, isn't it?
0:19:58 > 0:20:01- You look gorgeous. - I do feel very gorgeous, actually.
0:20:01 > 0:20:04All of a sudden, I looked like I had a really nice body shape
0:20:04 > 0:20:07and everything was worth it.
0:20:07 > 0:20:11This is what can happen when you take control of what you're eating.
0:20:13 > 0:20:15And my next recipe is just the kind of thing
0:20:15 > 0:20:19to help the gang boss their packed lunches.
0:20:19 > 0:20:21Mediterranean roasted vegetable tart -
0:20:21 > 0:20:24a great alternative to a boring sandwich,
0:20:24 > 0:20:26and can be made the night before.
0:20:26 > 0:20:29I love tarts, and this one is generous and delicious.
0:20:29 > 0:20:32It's full of veg, and has a great crunch.
0:20:32 > 0:20:35For the pastry, I'm using ready-made light puff pastry,
0:20:35 > 0:20:37and because it's lower in fat,
0:20:37 > 0:20:40it can be part of your calorie-controlled diet.
0:20:40 > 0:20:43All I'm going to do is just trim it
0:20:43 > 0:20:45so it fits nicely onto my tray.
0:20:45 > 0:20:50Then I'm going to score just the inside of the pastry,
0:20:50 > 0:20:54about 2cm from the outside.
0:20:54 > 0:20:57Then I'm just going to fork the middle of it
0:20:57 > 0:20:59so it doesn't puff up so much through the middle,
0:20:59 > 0:21:02but it helps keep it nice and crispy.
0:21:02 > 0:21:05I'm just going to put this pastry in the fridge
0:21:05 > 0:21:07and let it rest for about an hour.
0:21:07 > 0:21:09Whilst that's resting, I'm going to finish chopping
0:21:09 > 0:21:13my Mediterranean-style vegetables to go on the top.
0:21:13 > 0:21:16I've already got red pepper and a yellow pepper
0:21:16 > 0:21:19cut into big, chunky-like pieces.
0:21:19 > 0:21:22I'm going to do the same with a red onion and some courgettes.
0:21:22 > 0:21:27I'm just going to cut them into chunky rounds.
0:21:27 > 0:21:30Tip all the veg into a roasting tray,
0:21:30 > 0:21:34and then next into that, I've got four big cloves of garlic.
0:21:34 > 0:21:36I'm just going to thinly slice them.
0:21:36 > 0:21:39I'm just going to pop the garlic into the veg.
0:21:39 > 0:21:42And you can see the veg - they're all cut about the same size.
0:21:42 > 0:21:44And this is good cos they'll all cook at about same time.
0:21:46 > 0:21:48And then, here, I've got some fresh thyme -
0:21:48 > 0:21:50not a huge amount,
0:21:50 > 0:21:52but a little of this thyme goes a long way.
0:21:52 > 0:21:54It's a big, powerful flavour.
0:21:54 > 0:21:58And then next to go with the thyme - a couple of sticks of rosemary.
0:21:58 > 0:22:01And then, with your knife,
0:22:01 > 0:22:05literally just run it through the herbs.
0:22:08 > 0:22:12I'm just going to dust them all over the top of our vegetables,
0:22:12 > 0:22:15then going to season it with some rock salt...
0:22:16 > 0:22:18..and some cracked black pepper...
0:22:19 > 0:22:23..and a few squirts of our low-calorie olive oil.
0:22:27 > 0:22:29And then, with your hands,
0:22:29 > 0:22:32just get in there and mix all of those flavours together,
0:22:32 > 0:22:34and that's ready to go in the oven.
0:22:35 > 0:22:37Now the puff pastry.
0:22:37 > 0:22:41I'm just going to give it a little brush with semi-skimmed milk.
0:22:41 > 0:22:45It just helps to give it a bit of a crust and colour on the top.
0:22:45 > 0:22:47And then, alongside the vegetables,
0:22:47 > 0:22:50they're both going to go into an oven - 220 degrees.
0:22:50 > 0:22:54Puff pastry in the middle shelf, vegetables on the top shelf.
0:22:54 > 0:22:56Bake for 25 minutes, then take the veg out
0:22:56 > 0:22:58and turn the oven down to 140,
0:22:58 > 0:23:01then leave the pastry for half an hour to crisp up.
0:23:01 > 0:23:05The pastry is very nice and crispy.
0:23:05 > 0:23:08And on to that, I'm going to put these amazing,
0:23:08 > 0:23:12beautifully roasted Provencal or Mediterranean-style vegetables.
0:23:12 > 0:23:15I'm just going to put them within the parameter
0:23:15 > 0:23:19of where we cut around the outside, so it stays nice and neat.
0:23:21 > 0:23:25Then, onto that, a small handful of cherry tomatoes
0:23:25 > 0:23:27in and amongst the vegetables.
0:23:30 > 0:23:32And then, on top, some goat's cheese.
0:23:32 > 0:23:36When it's cooked on a tart like this, it's amazing.
0:23:36 > 0:23:39Cut the cheese into nuggets about the same size as the veg.
0:23:39 > 0:23:43So, we get these little pockets and bursts of cheesy flavour
0:23:43 > 0:23:45going all the way through this tart.
0:23:47 > 0:23:49Back in the oven once more.
0:23:49 > 0:23:54180 degrees for around about 20-25 minutes.
0:23:56 > 0:23:58Look at that. Perfect. Amazing.
0:23:58 > 0:24:00Last little bit of taste and flavour
0:24:00 > 0:24:01is some fresh basil leaves.
0:24:01 > 0:24:06Final hint of freshness, and wonderful Mediterranean flavour.
0:24:06 > 0:24:08And there you go. That serves four.
0:24:08 > 0:24:12Perfect for two of you to have a little bit now,
0:24:12 > 0:24:15and then, tomorrow, you can both take a piece to work.
0:24:15 > 0:24:17But don't put it in the fridge, all right?
0:24:17 > 0:24:18Cos that's when it'll go soft and soggy.
0:24:18 > 0:24:21Just wrap it in tinfoil, leave it on the side,
0:24:21 > 0:24:25and it's ready to stick in your back pocket and get on the bus.
0:24:26 > 0:24:29Don't stick it in your back pocket!
0:24:29 > 0:24:32Wrapped in foil, a slice of this in your lunchbox
0:24:32 > 0:24:34will make you the envy of the office,
0:24:34 > 0:24:38or hospital, or police station, or building site...
0:24:40 > 0:24:42After ten weeks of calorie-counted recipes
0:24:42 > 0:24:47and regular exercise, the group has seen their body shapes change.
0:24:47 > 0:24:49A lot of my clothes have been falling off,
0:24:49 > 0:24:51and I've actually just thrown out two bin bags of clothes
0:24:51 > 0:24:52cos they don't fit me any more.
0:24:54 > 0:24:56- Oh, wow!- That is really, really nice.
0:24:56 > 0:24:59I feel really confident. Yeah, feel really confident.
0:24:59 > 0:25:02Could you imagine doing this, like, ten weeks ago?
0:25:02 > 0:25:04- I know!- I would not be standing here.
0:25:04 > 0:25:07And to celebrate this new-found confidence,
0:25:07 > 0:25:09dieter and professional photographer Ki
0:25:09 > 0:25:12has invited them all to a special photoshoot
0:25:12 > 0:25:13at the local cricket club.
0:25:13 > 0:25:16This is going to be quite a classic portrait set-up
0:25:16 > 0:25:18to really focus on the personalities and the people.
0:25:18 > 0:25:22Hopefully, we're a little different than last time we saw each other.
0:25:22 > 0:25:24I just love it cos you look around and everybody's faces
0:25:24 > 0:25:27have just totally changed. Man, you're looking sharp.
0:25:27 > 0:25:29I wouldn't have been so keen having my photos taken,
0:25:29 > 0:25:31but I think now that I've lost some weight
0:25:31 > 0:25:33and I feel more confident in myself,
0:25:33 > 0:25:35I'm ready to give it a go.
0:25:35 > 0:25:36Show off our new physiques.
0:25:36 > 0:25:39But not everyone's as excited about posing for the camera.
0:25:39 > 0:25:41I haven't dreaded it.
0:25:41 > 0:25:45I'm just not one who enjoys having their picture taken.
0:25:45 > 0:25:47Thanks, everyone, for coming tonight.
0:25:47 > 0:25:50From looking at the group, everybody's so much more confident.
0:25:50 > 0:25:52I was going to ask for a volunteer to go first,
0:25:52 > 0:25:55but you're already up there, so we're going to start.
0:25:55 > 0:25:57CHEERING AND APPLAUSE
0:25:59 > 0:26:01I'm loving this!
0:26:02 > 0:26:05- I like that one.- That's the one we're going with. There you go.
0:26:05 > 0:26:09There's 13 portraits to take, and Sandra sets the standard.
0:26:09 > 0:26:12So, do you think you're much happier with that now
0:26:12 > 0:26:15- than you would have been three months ago?- Definitely. Definitely.
0:26:15 > 0:26:18- THEY LAUGH - Yeah, that's it, that's it.
0:26:18 > 0:26:19That's lovely. Nice.
0:26:19 > 0:26:21Displaying new-found confidence...
0:26:21 > 0:26:23That's gorgeous, yes.
0:26:23 > 0:26:25You look a different man, mate.
0:26:25 > 0:26:27..the dieters happily line up for their photos.
0:26:27 > 0:26:31Give me a kiss. Nice.
0:26:31 > 0:26:32Right, let me see you.
0:26:32 > 0:26:35- Nice. Tom, get in here! - LAUGHTER
0:26:37 > 0:26:39You're a new, different guy now.
0:26:39 > 0:26:42LAUGHTER
0:26:42 > 0:26:44Oh, Ozi, that is gorgeous!
0:26:44 > 0:26:47- Ding dong!- Nice!
0:26:47 > 0:26:49- So handsome.- Hey!
0:26:49 > 0:26:51Do your detective voice, Andy!
0:26:51 > 0:26:55- You're arrested for murder. - LAUGHTER
0:26:55 > 0:26:57Last to go are Lee and Ki.
0:26:57 > 0:26:59Oh, are we doing this now?
0:26:59 > 0:27:02You're going to take mine first, and then I'll take yours afterwards.
0:27:02 > 0:27:05- Don't mess it up.- I won't. I'm going to make you look stunning.
0:27:05 > 0:27:08- I need to see those shoulders. - Oh, that's a good one.
0:27:09 > 0:27:12- That's it. - CHEERING AND APPLAUSE
0:27:12 > 0:27:14High-five. Wait till you see these.
0:27:14 > 0:27:17Having found out what it's like to be the photographer,
0:27:17 > 0:27:20Lee plucks up the courage to become the subject.
0:27:20 > 0:27:22Beautiful. Look at that. Lovely.
0:27:22 > 0:27:26LAUGHTER
0:27:26 > 0:27:28That was agony!
0:27:32 > 0:27:34The group have sent me their latest weights,
0:27:34 > 0:27:35and looking at the numbers,
0:27:35 > 0:27:38there's so much for them to be proud of.
0:27:38 > 0:27:43Young Tom's lost 22lbs since we started. Fantastic job!
0:27:43 > 0:27:45And Beth's not only supporting Tom's efforts,
0:27:45 > 0:27:48she's lost 8lbs of her own.
0:27:48 > 0:27:50Now, when we started, I told the gang
0:27:50 > 0:27:52how much they might expect to lose.
0:27:52 > 0:27:55At the end of 12 weeks, you'll have lost around about a stone.
0:27:55 > 0:27:59Well, I'm delighted to see that Ozi, Sandra and Jenny
0:27:59 > 0:28:01have all now reached that milestone,
0:28:01 > 0:28:04which means ten out of the 13 dieters
0:28:04 > 0:28:07have lost a stone or more so far.
0:28:07 > 0:28:10Next time, I try to recruit a new dieter
0:28:10 > 0:28:13over a round of golf with Tom and his twin brother.
0:28:13 > 0:28:15I tell you what, what sport shall we do next?
0:28:15 > 0:28:17Cos this is great!
0:28:17 > 0:28:18I feel petrified.
0:28:18 > 0:28:21Sam's made the weight for a charity skydive,
0:28:21 > 0:28:23but will she actually do it?
0:28:23 > 0:28:27And armed with a batch of delicious recipes made for sharing...
0:28:27 > 0:28:28BEEPING
0:28:28 > 0:28:31..I take the gang for a celebration river cruise
0:28:31 > 0:28:34and announce how much weight they've all lost
0:28:34 > 0:28:36during our 12 weeks together.
0:28:36 > 0:28:38Come on, group hug, group hug, group hug.