0:00:02 > 0:00:04I'm Tom Kerridge. Chef, husband, and dad.
0:00:05 > 0:00:10A few short years ago, I weighed in at almost 30 stone.
0:00:10 > 0:00:12- Wow...- Mental, isn't? That's at my peak.
0:00:12 > 0:00:15I decided I had to do something about it.
0:00:16 > 0:00:20So I cut out carbohydrates, quit the booze, and hit the gym,
0:00:20 > 0:00:22losing 12 stone.
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 > 0:00:36whose habits and lifestyles require a different approach.
0:00:36 > 0:00:38So I've set myself a challenge,
0:00:38 > 0:00:40to 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.
0:00:49 > 0:00:53The NHS recommends cutting calories is 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 > 0:01:04I want to show them and you that you can cook and eat the food you love
0:01:04 > 0:01:06and lose weight too.
0:01:06 > 0:01:10This is the bit that makes the dish come to life.
0:01:10 > 0:01:11It's so nice. So satisfying.
0:01:11 > 0:01:14And it really tastes like a big treat.
0:01:14 > 0:01:16I need to be there for them to show them
0:01:16 > 0:01:18how they can do it and help them along the way,
0:01:18 > 0:01:20to pick them up when they're down...
0:01:20 > 0:01:22I just want to give up.
0:01:22 > 0:01:24Listen, you've done so well. Don't give up now.
0:01:24 > 0:01:26Last push, last 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 > 0:01:38and in generous portions, people would have
0:01:38 > 0:01:41a much better chance of losing weight and keeping it off for good.
0:01:50 > 0:01:52My gang of dieters have been following
0:01:52 > 0:01:55a calorie-controlled diet for the last ten weeks.
0:01:55 > 0:01:57That is beautiful.
0:01:57 > 0:01:59- I'm loving this.- That's lovely. Nice.
0:01:59 > 0:02:03All have them have lost weight, and there's a real buzz among the group.
0:02:03 > 0:02:05You look a different man, mate.
0:02:05 > 0:02:07But as we approach the end of our time together,
0:02:07 > 0:02:10there's still something I need to tackle.
0:02:10 > 0:02:11Social eating.
0:02:11 > 0:02:13It brings us together.
0:02:13 > 0:02:15But just because you're trying to lose weight,
0:02:15 > 0:02:18shouldn't mean that you have to miss out.
0:02:18 > 0:02:21I'm inviting the guys to a celebration party
0:02:21 > 0:02:24to mark the end of an incredible 12 weeks together.
0:02:24 > 0:02:26And the buffet needs to be stunning.
0:02:27 > 0:02:29On the menu are my crisp-on-the-outside
0:02:29 > 0:02:33but soft-in-the-middle baked falafel with tzatziki dip,
0:02:33 > 0:02:38succulent pulled pork tacos with homemade pickled onion relish,
0:02:38 > 0:02:41and grilled veg, halloumi,
0:02:41 > 0:02:43and couscous with a herby no-oil dressing.
0:02:44 > 0:02:47For this recipe, start with the red, yellow,
0:02:47 > 0:02:49and green pepper, cut into large chunks.
0:02:49 > 0:02:52And to go with them, I've got one red onion.
0:02:52 > 0:02:55I'm just going to cut it into wedges.
0:02:55 > 0:02:57About the same sort of size as the peppers.
0:02:57 > 0:03:02And then courgette - nice, thick chunks.
0:03:02 > 0:03:04Courgette cooks a lot quicker than the onions,
0:03:04 > 0:03:08so you can be a bit more heavy handed with your courgette chunks.
0:03:08 > 0:03:10Season it up with salt and pepper,
0:03:10 > 0:03:14then a few sprays of the one cal oil, before giving it a good mix.
0:03:16 > 0:03:19Next, get the griddle pan on the heat.
0:03:19 > 0:03:22I'm going to spray the griddle pans with one cal oil.
0:03:25 > 0:03:27Go careful. Put the veg onto char,
0:03:27 > 0:03:30and resist the urge to shuffle it around.
0:03:30 > 0:03:33Just leave it so it gets those nice char bars.
0:03:33 > 0:03:37Meanwhile, I'm making up a no-oil dressing.
0:03:37 > 0:03:39Start with two tablespoons of red wine vinegar
0:03:39 > 0:03:41in 200ml of water,
0:03:41 > 0:03:45adding in one teaspoon each of Italian herbs, garlic powder,
0:03:45 > 0:03:49and granulated sweetener, and bring them to the boil.
0:03:49 > 0:03:51And then the trick to this is thickening it
0:03:51 > 0:03:54and giving it that consistency of an oil-like dressing.
0:03:54 > 0:03:57And that's going to come from corn flour.
0:03:57 > 0:03:59Now, gently, cook it out until it thickens.
0:04:01 > 0:04:03Then pour into a bowl to cool.
0:04:06 > 0:04:08The vegetables are beginning to get a lovely
0:04:08 > 0:04:10charred bit of colour on them.
0:04:10 > 0:04:12That's all we want, that lovely flavour.
0:04:12 > 0:04:13I'm just going to pop them into a bowl.
0:04:15 > 0:04:17And then I'm just going to char grill my halloumi.
0:04:17 > 0:04:19Now, I'm a massive fan of halloumi.
0:04:19 > 0:04:22I love the way that it cooks beautifully on the chargrill.
0:04:22 > 0:04:25It gets a wonderful texture, but do you know what?
0:04:25 > 0:04:28I love the way that it squeaks between your teeth.
0:04:29 > 0:04:33Dry the slices before spraying with one cal oil.
0:04:36 > 0:04:40Straightaway, look, you can see those lovely char bar markings.
0:04:40 > 0:04:42Now, if your griddle pan is hot enough,
0:04:42 > 0:04:44it should come off really easily.
0:04:44 > 0:04:46My dressing is cool,
0:04:46 > 0:04:49so time to add in two tablespoons of flat leaf parsley.
0:04:49 > 0:04:52I'm just going to put a spoonful or two all over the veg,
0:04:52 > 0:04:54and give them a stir around,
0:04:54 > 0:04:57so they begin to take on all of that lovely flavour.
0:04:59 > 0:05:02Lay the dressed veg out on a bed of couscous.
0:05:02 > 0:05:03Then the halloumi cheese.
0:05:05 > 0:05:09Kind of strong, chewy, almost meaty-like texture.
0:05:11 > 0:05:15The final touch is a little hit of heat and a dash of colour.
0:05:15 > 0:05:17Some finely-sliced red chillies.
0:05:17 > 0:05:20Just going to drizzle on a little bit more of this dressing,
0:05:20 > 0:05:23and finish it off with a little bit of fresh herbs.
0:05:23 > 0:05:25Doesn't that look lush?
0:05:25 > 0:05:27My griddled veg and halloumi salad.
0:05:27 > 0:05:30As part of a buffet, this will serve six.
0:05:30 > 0:05:32But for bigger crowds, double it,
0:05:32 > 0:05:35triple it, quadruple it, if you need to.
0:05:35 > 0:05:38Oh, we've got some guests just arriving.
0:05:38 > 0:05:41Thank you very much. That's lovely.
0:05:41 > 0:05:44My halloumi recipe is getting its debut today
0:05:44 > 0:05:47at a barbecue hosted by event planner Sandra.
0:05:47 > 0:05:50She's celebrating an impressive academic achievement.
0:05:50 > 0:05:53Today's a special day. We're having a graduation party.
0:05:53 > 0:05:55I've tried to incorporate as many of
0:05:55 > 0:05:58Tom's recipes as I can in the barbecue.
0:05:58 > 0:06:01The best one is the lovely halloumi with the herb oil.
0:06:01 > 0:06:04And then we've got the potato salad over here.
0:06:04 > 0:06:08I've done a whole chicken in the piri piri recipe, so that's that.
0:06:08 > 0:06:11At the start of the 12 week experiment,
0:06:11 > 0:06:13Sandra had her sights set on this moment.
0:06:13 > 0:06:18I'm hoping to look very good in my graduation pictures.
0:06:18 > 0:06:23And ten weeks after I first met her, and 15 pounds lighter,
0:06:23 > 0:06:25it's mission accomplished.
0:06:25 > 0:06:27Has anybody tried the turkey?
0:06:27 > 0:06:28Please, help yourself to food.
0:06:28 > 0:06:31Sandra's fully committed to her new way of eating,
0:06:31 > 0:06:34but it seems some of her guests didn't get the memo.
0:06:34 > 0:06:36It looks absolutely fantastic.
0:06:36 > 0:06:38You would not notice the difference.
0:06:38 > 0:06:40It's quite creamy, you'd think it's quite high in calories.
0:06:40 > 0:06:42I was wondering whether that was a bit bad for us.
0:06:45 > 0:06:49Sandra's not the only member of my group having a barbecue.
0:06:49 > 0:06:52Young Tom's been asked round to his parents' place.
0:06:52 > 0:06:55My mum always calls up and goes, "Oh, the weather's nice today."
0:06:55 > 0:06:57And it's like, "OK, that means barbecue."
0:06:57 > 0:07:00We always have family barbecues and they all come, so it's lovely.
0:07:00 > 0:07:03Including Tom's twin brother Chris.
0:07:03 > 0:07:04Wow, this looks great.
0:07:04 > 0:07:06Dig in before it gets cold.
0:07:06 > 0:07:09I remember they were greedy and speedy.
0:07:09 > 0:07:11There were really funny when they were younger,
0:07:11 > 0:07:13because they had their own little language.
0:07:13 > 0:07:16Until recently, the twins were a similar weight.
0:07:16 > 0:07:18But since taking part in my diet,
0:07:18 > 0:07:22Tom has lost a staggering 22 pounds.
0:07:23 > 0:07:25I've arranged to meet up with the twins
0:07:25 > 0:07:29to see if Chris might join Tom on his weight loss adventure.
0:07:29 > 0:07:32The big thing for me was meeting Tom and him who's done it
0:07:32 > 0:07:34and come out on the other end of it,
0:07:34 > 0:07:37that really helped inspire me and I think that might help him, actually.
0:07:37 > 0:07:40But maybe a golf course wasn't the best choice of venue.
0:07:46 > 0:07:47Great connections!
0:07:52 > 0:07:55- Where has it gone?- You do like them trees, don't you, Tom?
0:07:55 > 0:07:57I'll tell you what, what sport should we do next?
0:07:57 > 0:07:59Because this is great.
0:07:59 > 0:08:01- Your twin brother.- Yeah.
0:08:01 > 0:08:03What are you making of his weight-loss?
0:08:03 > 0:08:05- I'm really proud of him.- Yeah? - Really proud of him.
0:08:05 > 0:08:07He's a lot more confident, he's a lot more happy.
0:08:07 > 0:08:10And I think having the weight loss has done a lot towards that.
0:08:10 > 0:08:14- Do you think it's improved his golf? - No. No way.
0:08:14 > 0:08:16No chance.
0:08:16 > 0:08:19- Oh, he's done it again.- It's the same.
0:08:19 > 0:08:22The brothers have dieted successfully in the past,
0:08:22 > 0:08:25- but it didn't last.- Between the two of us, we lost about eight stone.
0:08:25 > 0:08:27That was when we were both at our sort of lowest.
0:08:27 > 0:08:29- Yeah.- And then it all kind of went Pete Tong,
0:08:29 > 0:08:31and put it all back on, because I am at the heaviest I've ever been.
0:08:31 > 0:08:35I definitely need to lose a few pounds, if not a few stone.
0:08:35 > 0:08:39Tom's made real strides towards getting his weight under control,
0:08:39 > 0:08:42but he doesn't want to leave Chris behind on this.
0:08:42 > 0:08:43Would you say you were worried about him?
0:08:43 > 0:08:45I do worry about him.
0:08:45 > 0:08:47Like, I don't want...
0:08:47 > 0:08:50I don't want to spend a long time without him,
0:08:50 > 0:08:52because he never decided to lose any more weight.
0:08:52 > 0:08:54What would be the driving force?
0:08:54 > 0:08:58- It worked quite well, us two trying to lose the most week on week.- Yeah.
0:08:59 > 0:09:01I think the twins' competitive nature
0:09:01 > 0:09:05might be the key to getting Chris to give weight-loss another go.
0:09:05 > 0:09:08Being twins, you're clearly both quite competitive of each other.
0:09:08 > 0:09:12- Yeah.- I just need to plant that seed in his mind.
0:09:12 > 0:09:13If he can do it...
0:09:16 > 0:09:18Yeah, I suppose, I suppose I can do it as well.
0:09:19 > 0:09:22After realising that maybe golf is not my game...
0:09:22 > 0:09:24Oh!
0:09:24 > 0:09:27..I'm glad to get back in the kitchen
0:09:27 > 0:09:29and onto my next sharing recipe.
0:09:29 > 0:09:32A big favourite of mine, pulled pork tacos.
0:09:33 > 0:09:37The secret to this dish is to cut out the fat, literally.
0:09:37 > 0:09:41Starting with a 1.8 kilo piece of pork shoulder.
0:09:41 > 0:09:43And it's off the bone, OK?
0:09:43 > 0:09:46And you just gently trim out as much fat as possible.
0:09:46 > 0:09:49So we are cutting out the calories here.
0:09:49 > 0:09:52OK, so once you've trimmed out most of the fat,
0:09:52 > 0:09:53sit it on a roasting tray,
0:09:53 > 0:09:55and you're going to put together the marinade.
0:09:55 > 0:09:59And this is a mixture of really strong herbs and spices and a bit of
0:09:59 > 0:10:00orange juice to loosen it up.
0:10:00 > 0:10:03And it starts off with this.
0:10:03 > 0:10:06Mixed allspice, one teaspoon of that.
0:10:06 > 0:10:08And then one teaspoon of ground nutmeg.
0:10:09 > 0:10:11Two teaspoons of dried oregano.
0:10:13 > 0:10:16And one teaspoon smoked paprika,
0:10:16 > 0:10:18again a wonderful amazing flavour.
0:10:18 > 0:10:20Lovely aroma.
0:10:20 > 0:10:21And also really good for colour.
0:10:21 > 0:10:24And then, ground cumin.
0:10:24 > 0:10:26Another teaspoon of that.
0:10:26 > 0:10:30We're going to add two cloves of grated garlic, and to that
0:10:30 > 0:10:33I'm going to add two tablespoons of tomato puree.
0:10:33 > 0:10:36I'm using a lot of strongly-favoured ingredients, but trust me,
0:10:36 > 0:10:39it really does make this taste amazing.
0:10:39 > 0:10:41And here's another one.
0:10:41 > 0:10:43100 grams of chipotle paste.
0:10:43 > 0:10:45It goes so well with pulled pork.
0:10:50 > 0:10:52And start to mix it to gather.
0:10:52 > 0:10:56And then to loosen it off, add the juice of two oranges.
0:11:00 > 0:11:03And three tablespoons of cider vinegar.
0:11:03 > 0:11:06And add one teaspoon of salt.
0:11:06 > 0:11:08And mix it together.
0:11:12 > 0:11:15Amazing, big, strong flavours,
0:11:15 > 0:11:17all going to go over this pork.
0:11:18 > 0:11:21Now, don't be scared of getting your hands dirty.
0:11:21 > 0:11:24Massage that marinade into the pork,
0:11:24 > 0:11:27and make sure you get it everywhere.
0:11:27 > 0:11:30All the gaps, deep inside there.
0:11:30 > 0:11:32After a quick hand wash,
0:11:32 > 0:11:35cover the pork with cling film, and bang it in the fridge for at least
0:11:35 > 0:11:37three to four hours.
0:11:37 > 0:11:39Although, overnight would be better.
0:11:39 > 0:11:42After marinating, cover the meat with tinfoil
0:11:42 > 0:11:43and get it into the oven.
0:11:43 > 0:11:46Make sure it's nice and tight.
0:11:46 > 0:11:48You're going to cook it low and slow.
0:11:48 > 0:11:52140 degrees, four hours.
0:11:52 > 0:11:56Easy cooking, in there, disappear for four hours, come back.
0:11:56 > 0:11:59It's a doss, this cooking malarkey.
0:11:59 > 0:12:00To go with the pulled pork,
0:12:00 > 0:12:02you need something to cut through the richness.
0:12:02 > 0:12:04So I'm going to do some pickled onions.
0:12:04 > 0:12:06I've got a quick pickling technique
0:12:06 > 0:12:09that's a great way to bring acidity to the dish.
0:12:09 > 0:12:11First thing, red onions.
0:12:11 > 0:12:13We are using red onions for two reasons.
0:12:13 > 0:12:14Firstly, they're a wonderful colour.
0:12:14 > 0:12:18And two, I'm not using any sugar in this pickle recipe.
0:12:18 > 0:12:23And red onions have got this wonderful natural sweetness to them.
0:12:23 > 0:12:25I've got a pan of water on the boil.
0:12:25 > 0:12:28I'm just going to pour it all over the top of the onions.
0:12:28 > 0:12:30And that just gently softens them.
0:12:30 > 0:12:32It starts to bring the colour out.
0:12:33 > 0:12:37And I leave it to sit there for about ten minutes.
0:12:37 > 0:12:39And after ten minutes, drain the water,
0:12:39 > 0:12:41and you can see they're beginning to soften,
0:12:41 > 0:12:44but they've still got a bit of crunch.
0:12:44 > 0:12:46And it definitely brings the sweetness out,
0:12:46 > 0:12:47but now I need to make them pickled.
0:12:48 > 0:12:52Firstly, half a teaspoon of dried oregano.
0:12:52 > 0:12:55And just sprinkle it over the top.
0:12:55 > 0:12:58And then half a teaspoon of cumin seeds.
0:12:58 > 0:13:00They're going to give it a little bit of crunch and texture.
0:13:00 > 0:13:02The juice of one lime.
0:13:03 > 0:13:07Pickle needs vinegar, and for this you're going to use cider vinegar.
0:13:07 > 0:13:10Two tablespoons.
0:13:10 > 0:13:11And get your hands
0:13:11 > 0:13:14and massage that acid into those onions.
0:13:14 > 0:13:17Cover them and pop them in the fridge for a couple of hours
0:13:17 > 0:13:19for all that acid to do its work.
0:13:20 > 0:13:23And now it's time to take a look at that pork.
0:13:23 > 0:13:25You ready? It smells amazing.
0:13:28 > 0:13:30Wow.
0:13:30 > 0:13:33Oh, look. See, it just breaks up.
0:13:33 > 0:13:36It's ready to flake up, but don't get too keen, too eager.
0:13:36 > 0:13:38You've got to leave it to rest just a bit.
0:13:38 > 0:13:40I'm going to put the foil back on.
0:13:40 > 0:13:43While it rests, I'm going to prepare the crunchy casing,
0:13:43 > 0:13:45starting with a soft tortilla.
0:13:45 > 0:13:48I want to make these into crisps, kind of like tacos,
0:13:48 > 0:13:49but I don't want to fry them.
0:13:49 > 0:13:54So I'm going to bake them in an upside down muffin tray.
0:13:54 > 0:13:57So you put the tortillas into the tray.
0:13:59 > 0:14:02You just kind of sit it so it acts like a cup.
0:14:02 > 0:14:04Don't worry about making them look too neat,
0:14:04 > 0:14:05they just have to serve a purpose.
0:14:05 > 0:14:09They've just got to hold all of that flavour that we've got here.
0:14:09 > 0:14:13And then I'm just going to give these guys a quick couple of sprays
0:14:13 > 0:14:16with our one calorie spray oil.
0:14:17 > 0:14:20And I'm going to stick them in the oven. Seven to eight minutes
0:14:20 > 0:14:22at 180 degrees, so they go nice and crispy
0:14:22 > 0:14:25and crunchy, and hold their shape.
0:14:27 > 0:14:31OK, so whilst those tortillas are baking and crisping up,
0:14:31 > 0:14:32I'm going to pull the pork.
0:14:32 > 0:14:35Just flake it and pull it apart.
0:14:35 > 0:14:40And you do it in the tray that you baked it in.
0:14:40 > 0:14:42So all of that sauce and all those juices
0:14:42 > 0:14:45can mix together with this pork shoulder.
0:14:45 > 0:14:49Pork pulled, it's time to haul my shells out of the oven.
0:14:49 > 0:14:51How cool do they look held in their shape like that?
0:14:51 > 0:14:53It's now all about assembly.
0:14:53 > 0:14:55I'm going to do four of them up.
0:14:55 > 0:14:57You can be nice and generous with it.
0:14:57 > 0:14:59Two good forkfuls.
0:14:59 > 0:15:03And on top of that, some of these lovely, pink pickled onions.
0:15:05 > 0:15:09Some fresh coriander stalks and leaves.
0:15:09 > 0:15:11How amazing do they look?
0:15:11 > 0:15:15Perfect, beautiful, crispy, crunchy, tasty.
0:15:15 > 0:15:17Really fresh, really vibrant.
0:15:17 > 0:15:20There is nothing about that that says diet to me.
0:15:20 > 0:15:22Nearing the end of our 12 weeks together,
0:15:22 > 0:15:25quite a few of my dieters are hitting targets
0:15:25 > 0:15:26they set for themselves.
0:15:27 > 0:15:30Today, nurse Sam is at a local airfield
0:15:30 > 0:15:34with her fiance Bobby to take part in a tandem skydive.
0:15:34 > 0:15:37I feel petrified, absolutely petrified.
0:15:37 > 0:15:39When I saw her a few weeks ago,
0:15:39 > 0:15:43she explained to me why she needed to lose weight to do this.
0:15:43 > 0:15:46When I first started this, I was too heavy to jump.
0:15:46 > 0:15:50My goal was to get to the jumping stage, which I've sort of smashed.
0:15:50 > 0:15:52But, yeah, the actual thought of the jump is...
0:15:53 > 0:15:55Now you've made the weight, you've got to
0:15:55 > 0:15:57- go through with it and do the jump. - Yeah.
0:15:57 > 0:16:03Sam needed to be below 15 stone, and now weighing 13 stone 10 pounds,
0:16:03 > 0:16:05there's nothing stopping her from actually doing it.
0:16:14 > 0:16:16She's coming down!
0:16:20 > 0:16:24It's amazing what can be achieved when you set your mind to something.
0:16:24 > 0:16:28I'm immensely proud of Sam and she should be very proud of herself.
0:16:30 > 0:16:33Good girl. How was that?
0:16:33 > 0:16:35I did it! To have achieved it,
0:16:35 > 0:16:38and lost weight to be able to do it, is unbelievable.
0:16:38 > 0:16:41- Oh...- Amazing.- Yeah.
0:16:41 > 0:16:42Absolutely amazing.
0:16:42 > 0:16:44I am really proud of myself.
0:16:44 > 0:16:45Yeah, I am.
0:16:48 > 0:16:49Oh, you're being a gentlemen.
0:16:49 > 0:16:51Of course, after you.
0:16:51 > 0:16:53- Thank you.- Another member of the group
0:16:53 > 0:16:56who had a big reason to lose weight when we started was Kayleigh.
0:16:56 > 0:16:59Her motivation was all about her health,
0:16:59 > 0:17:03and today I'm accompanying her to the local hospital for a check up.
0:17:03 > 0:17:05- Hello, there.- Hello.
0:17:05 > 0:17:08Take a seat, and just roll your sLeighve up a little bit for me.
0:17:08 > 0:17:11I have diabetes, high blood pressure,
0:17:11 > 0:17:15and my kidneys are playing up a bit.
0:17:15 > 0:17:19So with all that going on, if I don't sort my life out,
0:17:19 > 0:17:21in a few years I might not be here.
0:17:21 > 0:17:23Kayleigh has made real progress.
0:17:23 > 0:17:26She's lost 17 pounds in all since we started.
0:17:26 > 0:17:29Take your shoes off. They're extra weight.
0:17:29 > 0:17:31And I'm really hoping today's check up
0:17:31 > 0:17:34will deliver some good news to spur her on.
0:17:34 > 0:17:37So it's lower than what it was in December.
0:17:37 > 0:17:39There you are, so blood pressure's dropped.
0:17:39 > 0:17:41- Yeah.- OK.- So that's an improvement.
0:17:41 > 0:17:44- Come on. Let's go and wait for the doctor.- Right, thank you.
0:17:44 > 0:17:46- Thanks, girls.- Bye!
0:17:46 > 0:17:48Kayleigh, do you want to come in?
0:17:48 > 0:17:51- Yeah.- So, how is it going with...
0:17:51 > 0:17:53I've been eating a lot healthier.
0:17:53 > 0:17:56- That's good.- I'm not having no sugar, hardly at all,
0:17:56 > 0:18:00so I'm on a positive thing of changing my lifestyle.
0:18:00 > 0:18:03The doctor wants Kayleigh to have a blood test
0:18:03 > 0:18:06to see if these changes are having a positive effect
0:18:06 > 0:18:07on her glucose levels.
0:18:07 > 0:18:11The aim is to get down to nondiabetic ranges,
0:18:11 > 0:18:14which is 48 or below.
0:18:14 > 0:18:17So I just need to go and have another blood test done
0:18:17 > 0:18:20and see what level that is.
0:18:20 > 0:18:22Hopefully next week, I'll write to you
0:18:22 > 0:18:23with the results. Thank you very much.
0:18:23 > 0:18:27Anything close to the magic figure of 48 would be amazing.
0:18:27 > 0:18:31Kayleigh's promised to let me know the results when they come through.
0:18:33 > 0:18:36Another recipe I'm making for our celebration party
0:18:36 > 0:18:39is a staple of Middle Eastern cuisine.
0:18:39 > 0:18:42Falafels are typically deep-fried and can come laden
0:18:42 > 0:18:45with calories. But I'm cooking mine in the oven.
0:18:46 > 0:18:48Start off with one large onion
0:18:48 > 0:18:52that's been fried with just one teaspoon of olive oil.
0:18:52 > 0:18:55I'm going to put that straight into the food processor, and into
0:18:55 > 0:18:58that I'm going to add two cans of cooked chickpeas.
0:18:58 > 0:19:00And they've been washed and rinsed.
0:19:00 > 0:19:04Then you need something to bind all these ingredients together, flour.
0:19:04 > 0:19:06I use 40 grams of it here.
0:19:06 > 0:19:08And then the flavourings.
0:19:08 > 0:19:12The most classic North African lovely flavours.
0:19:12 > 0:19:14Three teaspoons of cumin,
0:19:14 > 0:19:19two teaspoons each of ground coriander and salt,
0:19:19 > 0:19:22four grated cloves of garlic, and 30 grams each
0:19:22 > 0:19:25of fresh coriander and parsley.
0:19:25 > 0:19:27The combination of these two herbs together
0:19:27 > 0:19:32getting chopped is releasing this wonderful aroma.
0:19:32 > 0:19:35And then at this point, don't want to make a puree,
0:19:35 > 0:19:37but I do want to kind of bring it together.
0:19:37 > 0:19:40The trick to this is pulsing, not blitzing.
0:19:40 > 0:19:42And at this point, throw in the chopped herbs.
0:19:43 > 0:19:44Lid back on.
0:19:49 > 0:19:55And there you have it. A really nice fragrant, fresh, lovely falafel mix.
0:19:57 > 0:20:01Roll the mix into a sausage and divide into 18 equal pieces.
0:20:01 > 0:20:05Roll them up to these oval, small-like rugby balls.
0:20:05 > 0:20:07Just give them a little pinch at the end.
0:20:08 > 0:20:13Shape all 18, then give them a spray with the low cal oil.
0:20:13 > 0:20:15Don't be shy with it,
0:20:15 > 0:20:18because this is what's going to help make them nice and crispy.
0:20:18 > 0:20:22Bang them in the oven at 230 degrees for about 20 minutes.
0:20:22 > 0:20:26Then turn it down to 180 for a further 20 minutes.
0:20:27 > 0:20:30While they bake, time for tzatziki.
0:20:30 > 0:20:34Grate one third of a large cucumber straight onto a clean tea towel.
0:20:34 > 0:20:36Lift it all up.
0:20:36 > 0:20:39I'm just going to give it a right good squeeze.
0:20:39 > 0:20:42You want to get as much moisture out as possible,
0:20:42 > 0:20:44so it doesn't make the yoghurt too lose and runny.
0:20:44 > 0:20:49Stick the cucumber in with 200ml of zero fat natural yoghurt
0:20:49 > 0:20:53flavoured with one small clove of grated garlic
0:20:53 > 0:20:56and a pinch of salt and granulated sweetener.
0:20:56 > 0:20:58And a little bit of sweetness goes so well
0:20:58 > 0:21:01with the yoghurt and the cucumber.
0:21:01 > 0:21:06And then to that, a good handful of freshly chopped mint.
0:21:07 > 0:21:08Give it a good stir.
0:21:14 > 0:21:15Now, look at these guys.
0:21:15 > 0:21:18And you can hear as they're going down,
0:21:18 > 0:21:20they've got a really nice crispy outer shell,
0:21:20 > 0:21:26which still means that they're nice and soft and cooked in the middle.
0:21:26 > 0:21:29Perfect. Having a little dip of tzatziki.
0:21:32 > 0:21:34A great recipe to share with friends,
0:21:34 > 0:21:36which is exactly what I'm off to do now.
0:21:39 > 0:21:41I've organised an evening river cruise
0:21:41 > 0:21:44to celebrate my diet group's achievements...
0:21:44 > 0:21:46- Hey, girl. Come on up.- How are you?
0:21:46 > 0:21:48Thanks for the lovely weather.
0:21:48 > 0:21:51And to wish them well for the journey that lies ahead...
0:21:51 > 0:21:53Hello. What is that shirt?
0:21:53 > 0:21:57- I know, I'm sorry.- Welcome aboard. Come on, come and get a drink.
0:21:57 > 0:21:59Come and get a drink.
0:21:59 > 0:22:00Look at you, Tom. Look at you, mate.
0:22:00 > 0:22:02That shirt is hanging off of you now.
0:22:02 > 0:22:05With my 13 weight loss pirates on board...
0:22:06 > 0:22:09..it's time to head downriver and hit the buffet.
0:22:09 > 0:22:11So there's some food downstairs.
0:22:11 > 0:22:12There you go. Take your plate.
0:22:12 > 0:22:18As well as my pulled pork tacos, grilled halloumi and couscous,
0:22:18 > 0:22:21and baked falafel and tzatziki dip,
0:22:21 > 0:22:24I've brought along a reduced-calorie carrot cake for afters.
0:22:24 > 0:22:26It's quite nice, really colourful.
0:22:28 > 0:22:29Bon apptito.
0:22:31 > 0:22:32Now everyone's been fed,
0:22:32 > 0:22:36I want to talk to the gang about how much weight they've lost since we
0:22:36 > 0:22:37started 12 weeks ago.
0:22:39 > 0:22:41Ladies, amazing work.
0:22:41 > 0:22:42- How are you all feeling?- Great.
0:22:42 > 0:22:45- Yeah, really good.- Yeah, fantastic. - Amazing.
0:22:45 > 0:22:47Well, at the start of this 12 weeks ago,
0:22:47 > 0:22:48I was saying that wouldn't it be great
0:22:48 > 0:22:51if everybody could lose a stone each?
0:22:51 > 0:22:55Between the four of you, you have lost over four stone,
0:22:55 > 0:22:59which is amazing, which means that the target that we've set ourselves,
0:22:59 > 0:23:01we've got to. And that's incredible.
0:23:01 > 0:23:04It's only the beginning. It's only the beginning.
0:23:04 > 0:23:05To help her weight loss,
0:23:05 > 0:23:09Leigh overcame her inhibitions and took up exercise.
0:23:09 > 0:23:12How are you doing? Kick boxing extraordinaire over here.
0:23:12 > 0:23:14Yes, that is right.
0:23:14 > 0:23:16No, it's going good. Yeah, I'm still doing it all.
0:23:16 > 0:23:19You two have lost between you over three stone.
0:23:19 > 0:23:21- Wowsers.- Nice.- That's amazing.
0:23:21 > 0:23:24You know, 12 weeks is such a short space of time, isn't it?
0:23:24 > 0:23:25Yeah, yeah, absolutely.
0:23:25 > 0:23:28And to achieve so much is just jaw-dropping.
0:23:28 > 0:23:29Has it been painful at all?
0:23:29 > 0:23:32Well, apart from a torn muscle, my sports injury.
0:23:34 > 0:23:36No, it's not, it's been good.
0:23:36 > 0:23:39Restaurant regular Kai couldn't cook before he joined me,
0:23:39 > 0:23:41but I soon sorted that out.
0:23:41 > 0:23:43It's actually not just changed my life,
0:23:43 > 0:23:45it's changed my family's life as well.
0:23:45 > 0:23:48I cook now for Emma and I cook for the boys.
0:23:48 > 0:23:51For some of the group, it wasn't all plain sailing.
0:23:51 > 0:23:54Ozi had a bumpy start and Petri struggled halfway through.
0:23:54 > 0:23:57Here's a little fact. At the beginning, Petri,
0:23:57 > 0:23:59you were losing the weight the slowest.
0:23:59 > 0:24:02And then the last month, you've lost more weight than anyone.
0:24:02 > 0:24:04Something, something has clicked in.
0:24:04 > 0:24:08We had a little chat a couple weeks ago, and I think that helped me.
0:24:08 > 0:24:10You know, it helped me a lot.
0:24:10 > 0:24:11Initially isolated,
0:24:11 > 0:24:15Ozi took up rugby training with young Tom and Andy.
0:24:15 > 0:24:17It got him out of the house and away from the biscuits.
0:24:17 > 0:24:21- No short cuts.- Ozi, you just got yourself a whole new life with new
0:24:21 > 0:24:24friends and new people and you're about to take up rugby.
0:24:24 > 0:24:27Yeah, Andy just told me today that
0:24:27 > 0:24:30it's coming soon. I think in a week or two.
0:24:30 > 0:24:32Between the three of you,
0:24:32 > 0:24:36you have lost an incredible four and a half stone.
0:24:37 > 0:24:39That's just phenomenal.
0:24:39 > 0:24:42Tom and Beth were the only couple taking part.
0:24:42 > 0:24:45Tom has lost over twice as much weight as Beth,
0:24:45 > 0:24:47but she's achieved a milestone to be proud of.
0:24:47 > 0:24:51We've put your latest weight into the BMI calculator
0:24:51 > 0:24:56and you've gone from overweight to healthy weight.
0:24:56 > 0:24:59- Oh, my God.- That's amazing, isn't it?
0:24:59 > 0:25:01Yeah, I do realise that. Yeah, that's really good.
0:25:01 > 0:25:03So, Tom, from your point of view,
0:25:03 > 0:25:05what are the chances of persuading your twin brother Chris
0:25:05 > 0:25:07to join you on that journey?
0:25:07 > 0:25:09As of three days ago, he's just started a diet again.
0:25:10 > 0:25:12- Yes!- So hopefully.
0:25:12 > 0:25:15Right from the start, one of my dieters
0:25:15 > 0:25:16wanted to exceed my expectations.
0:25:16 > 0:25:20Tom's challenged us with a stone. I think I can do better than that,
0:25:20 > 0:25:22so I'm hoping to double that and get a couple of stone off.
0:25:22 > 0:25:29So, David, you, my friend, have lost the most weight out of the group.
0:25:29 > 0:25:32In 12 weeks, you've done three stone.
0:25:32 > 0:25:33Amazing!
0:25:33 > 0:25:35Yup, I'm going to lose the same again
0:25:35 > 0:25:37over the course of the next five or six months.
0:25:39 > 0:25:41Cheers, Tom. Thank you very much.
0:25:43 > 0:25:46After sharing weight loss news with everyone else,
0:25:46 > 0:25:48Kayleigh has something she wants to share with me.
0:25:49 > 0:25:51When I last saw her,
0:25:51 > 0:25:52she was going for a blood test,
0:25:52 > 0:25:56hoping her blood sugar level had come down towards
0:25:56 > 0:25:58the magic figure of 48.
0:25:58 > 0:26:00I went and got my blood test results.
0:26:00 > 0:26:03- Yeah...- My blood results have come back, and now I'm 41.
0:26:03 > 0:26:07You have to come here. You have to come here, you have to come here.
0:26:07 > 0:26:09Oh, my God...
0:26:11 > 0:26:13Oh, my God, that is so amazing.
0:26:13 > 0:26:14So I'm not diabetic no more.
0:26:16 > 0:26:17And thank you.
0:26:21 > 0:26:23In December, I was dying and I didn't even know I was dying.
0:26:23 > 0:26:25Because it was so bad.
0:26:25 > 0:26:27And now I'm alive again.
0:26:27 > 0:26:28Simple as that.
0:26:30 > 0:26:32Oh, don't start.
0:26:32 > 0:26:33It's amazing.
0:26:33 > 0:26:35Don't start.
0:26:37 > 0:26:40So how much weight did the group lose altogether?
0:26:40 > 0:26:44Well, they lost 18 stone and 10 pounds.
0:26:44 > 0:26:45And do you know what?
0:26:45 > 0:26:47That's basically one of me.
0:26:48 > 0:26:4912 weeks ago when I met you all,
0:26:49 > 0:26:51none of us knew how this would pan out.
0:26:51 > 0:26:54But you guys really have surprised me, and I think most of all,
0:26:54 > 0:26:56you surprised yourselves too.
0:26:56 > 0:26:59Anybody wanting to lose weight
0:26:59 > 0:27:02only needs to look at you guys and see what you've achieved.
0:27:02 > 0:27:04You're an inspiration and, I have to be honest,
0:27:04 > 0:27:07I couldn't be prouder of every single one of you.
0:27:08 > 0:27:13And so should all of you. I think you're all incredible.
0:27:13 > 0:27:16I always believed they'd make positive changes in their lives,
0:27:16 > 0:27:19but I'm truly amazed by how far they've come
0:27:19 > 0:27:21and the friendships they've formed.
0:27:21 > 0:27:22And tonight, Tom...
0:27:24 > 0:27:27It's a thank you for your services.
0:27:27 > 0:27:31Oh, guys... Amazing.
0:27:31 > 0:27:35Look at your faces. What a lovely record of our time together.
0:27:35 > 0:27:37I'm going to treasure this.
0:27:37 > 0:27:38Yay!
0:27:39 > 0:27:40Oh, hello!
0:27:42 > 0:27:46These 12 weeks have really opened my eyes to a whole new way of living.
0:27:46 > 0:27:47I feel so much better for it.
0:27:47 > 0:27:49I do want to carry on.
0:27:51 > 0:27:54This is not a diet. This is a change that is permanent.
0:27:54 > 0:27:56Oh, my God!
0:27:56 > 0:27:57Look at that!
0:27:57 > 0:27:58I do not see that this is an end.
0:27:58 > 0:28:01I see this as a chapter of my story of life.
0:28:01 > 0:28:03Oh, look at that. Oh, guys.
0:28:03 > 0:28:05We were lucky we did it as a group,
0:28:05 > 0:28:07and we've had really amazing camaraderie.
0:28:07 > 0:28:10I hope we still keep the social media group going that we're
0:28:10 > 0:28:14all part of, and you know, just continue to give each other support.
0:28:14 > 0:28:17Come on, group hug, group hug, group hug!
0:28:17 > 0:28:21It's been so many positive things to come out of this,
0:28:21 > 0:28:24and I think probably the most important thing for me, as a chef,
0:28:24 > 0:28:27is that these guys are actually loving the food,
0:28:27 > 0:28:29and still losing weight.
0:28:29 > 0:28:34Now that has to be a perfect recipe for success.
0:28:34 > 0:28:36Since the experiment ended,
0:28:36 > 0:28:40nurse Sam married Bobby in her gorgeous wedding dress.
0:28:40 > 0:28:44Photographer Kai married Emma in his own unique style.
0:28:44 > 0:28:49Detective inspector Andy celebrated his silver wedding in new shorts.
0:28:49 > 0:28:54Leigh glowed with confidence at her 40th birthday party.
0:28:54 > 0:28:58And Ozi, well, he's embarking on a whole new career in mobile catering.
0:28:58 > 0:29:01Serving healthy fast food, of course.