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 30st.
0:00:10 > 0:00:11- Wow!- Mental, isn't it?
0:00:11 > 0:00:12That'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 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 > 0:00:36whose habits and lifestyles require a different approach.
0:00:36 > 0:00:40So I've set myself a challenge to help 13 locals lose weight for good
0:00:40 > 0:00:43with my calorie-controlled recipes.
0:00:43 > 0:00:48It is no coincidence that the first three letters of diet are DIE!
0:00:48 > 0:00:49THEY LAUGH
0:00:49 > 0:00:53The NHS recommends cutting calories is the best way to lose weight,
0:00:53 > 0:00:57but low-calorie food has a poor reputation.
0:00:57 > 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 > 0:01:09This is the bit that makes the dish come to life.
0:01:09 > 0:01:11Mm. 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 are down.
0:01:20 > 0:01:23- I just want to give up. - Listen, you've done so well.
0:01:23 > 0:01:24Don't give up now.
0:01:24 > 0:01:26Last push, last push, last push!
0:01:26 > 0:01:29And encourage them to support each other, too.
0:01:29 > 0:01:31THEY LAUGH
0:01:31 > 0:01:33I reckon that, if lower-calorie food
0:01:33 > 0:01:37could come packed full of flavour and in generous portions,
0:01:37 > 0:01:39people would have a much better chance of losing weight
0:01:39 > 0:01:41and keeping it off for good.
0:01:50 > 0:01:53It's week seven of my 12-week diet experiment
0:01:53 > 0:01:55and, so far, I have given the gang
0:01:55 > 0:01:5945 delicious recipes they can make at home.
0:01:59 > 0:02:02From quick things to rustle up when life is hectic...
0:02:02 > 0:02:04How lovely do these look?
0:02:04 > 0:02:06- Oh, they are nice. - ..to special treats
0:02:06 > 0:02:08to be savoured with friends and family.
0:02:08 > 0:02:09It's amazing.
0:02:09 > 0:02:11This ticks all the boxes for me.
0:02:11 > 0:02:14My 13 volunteers have all lost weight,
0:02:14 > 0:02:17and some have surprised me with just how well they are doing.
0:02:17 > 0:02:19The results are just stunning.
0:02:19 > 0:02:2214 centimetres off my body in two weeks.
0:02:22 > 0:02:25- No way!- Yeah.- But we can't get complacent.
0:02:25 > 0:02:29Just one slip-up could lead to someone giving up altogether.
0:02:29 > 0:02:31And I know for a fact that a couple of the lads in the group
0:02:31 > 0:02:35have sneaked off for cheeky takeaways.
0:02:35 > 0:02:37So I'm coming up with a batch of new recipes,
0:02:37 > 0:02:40designed to tackle this problem head-on.
0:02:40 > 0:02:42Oh, yes!
0:02:42 > 0:02:47I'm cooking up a juicy turkey burger that's even topped with cheese.
0:02:47 > 0:02:48A chicken tikka masala which tastes
0:02:48 > 0:02:51every bit as good as the original.
0:02:51 > 0:02:53And my biggest test of the lot,
0:02:53 > 0:02:57a post-pub favourite that typically exceeds 1,000 calories -
0:02:57 > 0:02:58a doner kebab.
0:03:00 > 0:03:01OK, doner kebab.
0:03:01 > 0:03:02Who doesn't love a doner kebab?
0:03:02 > 0:03:04I love a doner kebab.
0:03:04 > 0:03:06But that's a bit of a challenge.
0:03:06 > 0:03:10How do you make a low-calorie doner kebab?
0:03:10 > 0:03:13I've spent time thinking about processes that add flavour
0:03:13 > 0:03:17and cut calories, and transforming this nutritional horror story
0:03:17 > 0:03:19begins with the cut of the meat.
0:03:19 > 0:03:23Lamb meat normally used for doner kebab is lamb breast,
0:03:23 > 0:03:25and lamb breast is fantastic.
0:03:25 > 0:03:29It's wonderful, full of flavour, except it's really high in fat.
0:03:29 > 0:03:32So I've got to go for a lean version.
0:03:32 > 0:03:35I'm using 175g of lean lamb mince,
0:03:35 > 0:03:38and 175g of diced leg of lamb.
0:03:39 > 0:03:42This is the first time I've done this, and it's an experiment.
0:03:42 > 0:03:46And it's one that I'm very confident is going to work.
0:03:47 > 0:03:50Meat goes straight into the food processor.
0:03:52 > 0:03:56And, of course, I'm going to add a fistful of spices.
0:03:56 > 0:03:58I'm going to grate in two cloves of garlic.
0:03:58 > 0:04:01One teaspoon of paprika.
0:04:02 > 0:04:05One teaspoon of onion powder.
0:04:06 > 0:04:10This gives a fantastic savoury kick.
0:04:10 > 0:04:13Cumin. Goes so well with lamb.
0:04:13 > 0:04:16Two teaspoons of that.
0:04:16 > 0:04:19One teaspoon of dried oregano.
0:04:19 > 0:04:21Good pinch of chilli flakes.
0:04:23 > 0:04:24Bicarbonate of soda.
0:04:24 > 0:04:26Now, this is the binding agent
0:04:26 > 0:04:28that is going to hold everything together.
0:04:28 > 0:04:30One teaspoon of this.
0:04:30 > 0:04:34Flaky sea salt, the seasoning, and then cracked black pepper.
0:04:34 > 0:04:37Lid on, we're just going to pulse blitz it
0:04:37 > 0:04:40so it kind of makes it jump about and mix quite quickly.
0:04:48 > 0:04:52That, for me, is just about perfect.
0:04:52 > 0:04:55Of course, doner meat is usually cooked upright on a spit.
0:04:55 > 0:04:57But I'm doing things a little differently.
0:04:57 > 0:04:59First, I need to flatten the mix.
0:04:59 > 0:05:01So...
0:05:01 > 0:05:05Between two pieces of baking parchment...
0:05:11 > 0:05:14..I'm going to squash this lamb out.
0:05:20 > 0:05:22I'm going to roll it as thin as possible.
0:05:29 > 0:05:34OK. One very thinly rolled lamb doner.
0:05:34 > 0:05:36Just going to stick it on to a metal tray.
0:05:40 > 0:05:43Now the meat goes in the oven, but not for long,
0:05:43 > 0:05:46just five minutes at 220 degrees.
0:05:46 > 0:05:49Top shelf, really high, really hot.
0:05:52 > 0:05:53Now, whilst that lamb's cooking,
0:05:53 > 0:05:55I'm going to make a bit of a yoghurt dressing.
0:05:55 > 0:05:59Going to chop some mint, because lamb and mint - classic.
0:05:59 > 0:06:02And don't be shy with the amount of herbs you use.
0:06:02 > 0:06:05OK. Mint into a bowl.
0:06:05 > 0:06:08And on top of that, some zero-fat Greek yoghurt
0:06:08 > 0:06:11and a pinch of granulated sweetener.
0:06:11 > 0:06:15And a pinch of flaky sea salt.
0:06:15 > 0:06:16A good mix.
0:06:17 > 0:06:19And back into that bowl.
0:06:20 > 0:06:22OK. The lamb will be ready.
0:06:25 > 0:06:27It smells amazing.
0:06:27 > 0:06:30I'm going to do something now that makes it look even better,
0:06:30 > 0:06:33I'm going to give it a bit of flavour with a blowtorch.
0:06:33 > 0:06:37This extra process causes the proteins in the meat to caramelise,
0:06:37 > 0:06:40producing rich and intense flavours.
0:06:40 > 0:06:45This is just like that big bit of lamb being spun round
0:06:45 > 0:06:47in front of those flames.
0:06:51 > 0:06:53And you can tell this is nice and lean
0:06:53 > 0:06:56because there's no fat coming out onto the tray.
0:06:58 > 0:07:00I'm slicing the meat into strips
0:07:00 > 0:07:02and laying them on a small flour tortilla.
0:07:02 > 0:07:04Look at that!
0:07:04 > 0:07:05It's the dream!
0:07:05 > 0:07:10My doner kebab with yoghurt and mint dressing and extra chilli sauce.
0:07:10 > 0:07:13Familiar, delicious and lower calorie.
0:07:13 > 0:07:15Job done.
0:07:15 > 0:07:17I've got several big blokes in my gang
0:07:17 > 0:07:20who are struggling to resist the siren call
0:07:20 > 0:07:22of their favourite fast foods
0:07:22 > 0:07:25and stick to the calorie limit I've set them.
0:07:25 > 0:07:26Tom and girlfriend Beth
0:07:26 > 0:07:29are both taking part in my 12-week experiment,
0:07:29 > 0:07:32but it is Tom who knows he's got the most to lose.
0:07:32 > 0:07:34I need to do something about my weight.
0:07:34 > 0:07:36I'm 22 and 23st.
0:07:36 > 0:07:38So I am actually more stones than my age.
0:07:39 > 0:07:4436-year-old Pittri is all too aware of where his weaknesses lie.
0:07:44 > 0:07:46I do like my carbs, my good old carbs.
0:07:46 > 0:07:52So, chips, crisps, mashed potatoes, chip-shop chips, roast potatoes.
0:07:52 > 0:07:54I could eat them all day!
0:07:54 > 0:07:56In the first fortnight of our diet experiment,
0:07:56 > 0:07:58Pittri lost 7lbs.
0:07:58 > 0:08:02But in the month since, he has only lost a pound.
0:08:02 > 0:08:04I've had one or two slip-ups so far.
0:08:04 > 0:08:06We had a few drinks. And then afterwards
0:08:06 > 0:08:08I went into a kebab shop,
0:08:08 > 0:08:13and I got myself a burger and chips, which was rather naughty.
0:08:13 > 0:08:15It was nice at the time,
0:08:15 > 0:08:17but then, obviously, the day after,
0:08:17 > 0:08:19you realise, "Oh, I shouldn't have done that."
0:08:19 > 0:08:23So I am popping over to Pittri's to find out where he's going wrong.
0:08:23 > 0:08:27And it seems to be due to a concept all of his own called Cheat Days.
0:08:27 > 0:08:28During the week, I wouldn't drink.
0:08:28 > 0:08:30Sunday evening, when I have my dinner,
0:08:30 > 0:08:33is the one day a week that I would have a cider to drink.
0:08:33 > 0:08:36So that would be my one drink of the week.
0:08:36 > 0:08:38All that work that you've done Monday to Friday,
0:08:38 > 0:08:41it all disappears on the day that you go,
0:08:41 > 0:08:43"Well, I'll just treat myself."
0:08:43 > 0:08:45And that's the bit where you have to go...
0:08:45 > 0:08:47Cheat Days, they just don't exist.
0:08:47 > 0:08:50We need to eradicate Cheat Days.
0:08:50 > 0:08:52One consequence of putting on weight
0:08:52 > 0:08:55is that Pittri has outgrown much of his wardrobe.
0:08:55 > 0:08:57Shirts and trousers.
0:08:57 > 0:08:58- Yeah.- That's nice.
0:08:58 > 0:09:00Some of the stuff that I would wear out...
0:09:00 > 0:09:01- Yeah.- Nice little occasion.
0:09:01 > 0:09:05- I think I wore that once to my sister's birthday.- Once.
0:09:05 > 0:09:08I've been a big lad all my life because of the food I ate.
0:09:08 > 0:09:11But more importantly, the volume of food that I ate.
0:09:11 > 0:09:13There was no measuring.
0:09:13 > 0:09:14I just used to eat till I...
0:09:15 > 0:09:17..couldn't move. Never worn it since.
0:09:17 > 0:09:19- Really?- Yeah. Can't button it up.
0:09:19 > 0:09:22Same with this one. Need to trim down for it to fit.
0:09:22 > 0:09:24- So this would still be OK on the top?- It might be.
0:09:24 > 0:09:25It's around there?
0:09:25 > 0:09:27- It's around there.- OK.- Yeah.
0:09:27 > 0:09:31To see where I was and where I am now, it's quite a shock.
0:09:31 > 0:09:34It will be a good positive thing if I can get back there.
0:09:34 > 0:09:37OK, my friend. We are going to get back here.
0:09:37 > 0:09:41A way to help that along is, of course, exercise.
0:09:41 > 0:09:43And Pittri is the only one of my dieters
0:09:43 > 0:09:45that hasn't yet taken up exercise,
0:09:45 > 0:09:48despite the fact that he manages a gym!
0:09:48 > 0:09:50Oh, jeez, I've got to go to the gym.
0:09:50 > 0:09:52- It's hard to get there. - But you work there!
0:09:52 > 0:09:57After work, I like to get home, to, you know, have family time.
0:09:57 > 0:09:59When you have come home already,
0:09:59 > 0:10:03that motivation then to leave the home and go to the gym is hard.
0:10:03 > 0:10:06So it turns out this adoring dad
0:10:06 > 0:10:09is prioritising time with his young son.
0:10:09 > 0:10:10This is a very common theme.
0:10:10 > 0:10:12When you have children,
0:10:12 > 0:10:15it's very difficult to make that fit into your life.
0:10:15 > 0:10:20But you need to focus on you to be able to be everything for them.
0:10:20 > 0:10:21And I think that's...
0:10:21 > 0:10:25..that's the way you need to re-twist that motivation.
0:10:25 > 0:10:27And, of course, Pittri has got that added incentive
0:10:27 > 0:10:29of fitting back into his wardrobe.
0:10:29 > 0:10:31A couple of inches.
0:10:31 > 0:10:32Just this little bit there.
0:10:32 > 0:10:33Yeah. It's a challenge.
0:10:33 > 0:10:36I don't think it comes in a bigger size, so I can't buy a bigger one.
0:10:36 > 0:10:40THEY LAUGH
0:10:40 > 0:10:42Can't just buy a bigger one.
0:10:42 > 0:10:44- There's no cheating here, my friend. - No cheating here.
0:10:45 > 0:10:48If burgers are one of Pittri's weaknesses,
0:10:48 > 0:10:51I've got the perfect recipe he can cook at home.
0:10:52 > 0:10:54I'm going to start off with turkey mince.
0:10:54 > 0:10:57It's incredibly lean, but it is very flavoursome.
0:10:57 > 0:10:59500g of that.
0:10:59 > 0:11:00And to that, I'm going to add...
0:11:02 > 0:11:05..500g of grated courgette.
0:11:05 > 0:11:11All you've got to do is squeeze out as much moisture as possible.
0:11:11 > 0:11:14And the courgette acts as a great filler for the burger.
0:11:14 > 0:11:16It's going to help almost double it in size,
0:11:16 > 0:11:18but without all of the calories.
0:11:19 > 0:11:22So, once I've squeezed the life out of the courgette,
0:11:22 > 0:11:24I'm then going to add it to my turkey mince.
0:11:26 > 0:11:28Now, into my turkey and courgette,
0:11:28 > 0:11:31I'm going to put two teaspoons of dried Italian herbs.
0:11:31 > 0:11:35And then half a teaspoon of chilli flakes.
0:11:35 > 0:11:37Like with my doner,
0:11:37 > 0:11:40I'm bringing the mix together with bicarbonate of soda.
0:11:40 > 0:11:42Two teaspoons of bicarbonate.
0:11:43 > 0:11:45And then two tablespoons of capers.
0:11:47 > 0:11:50Capers give a well-deserved lift to burgers.
0:11:50 > 0:11:52Their acidity level is fantastic.
0:11:52 > 0:11:56It makes everything, I suppose, zing and come to life.
0:11:56 > 0:11:58And into the burger mix.
0:11:58 > 0:12:00Seasoned with a little bit of salt and pepper.
0:12:02 > 0:12:03And then get your hands in,
0:12:03 > 0:12:06and start massaging all of these ingredients together.
0:12:06 > 0:12:10You really want that bicarbonate of soda to start working its magic
0:12:10 > 0:12:13and it helps to firm up our burger mix.
0:12:13 > 0:12:17I'm going to separate this into four.
0:12:17 > 0:12:19Form the mix into a burger patty.
0:12:19 > 0:12:22Just put them on a tray lined with baking parchment.
0:12:22 > 0:12:25Look at those. They are a really good portion.
0:12:25 > 0:12:27They are a proper size, them.
0:12:27 > 0:12:29And that's that courgette helping to bulk it all out
0:12:29 > 0:12:32and give us more burger for our buck.
0:12:32 > 0:12:36Now, I'm going to put these guys into the fridge,
0:12:36 > 0:12:39just to firm up a little bit, for about an hour.
0:12:43 > 0:12:47Just to give them a little bit of lubrication,
0:12:47 > 0:12:51give them a couple of sprays of low-calorie spray oil.
0:12:51 > 0:12:54I'm going to stick them in the oven,
0:12:54 > 0:12:57220 degrees, for about ten to 12 minutes.
0:12:59 > 0:13:01You get a nice little bit of browning on them,
0:13:01 > 0:13:03they'll be beautiful, them.
0:13:05 > 0:13:08I did say it comes with cheese, and I'm not lying.
0:13:08 > 0:13:12This is mozzarella, but it's reduced-fat mozzarella.
0:13:12 > 0:13:14I'm slicing the mozzarella
0:13:14 > 0:13:18to try and get as much coverage from it as possible.
0:13:18 > 0:13:21So we've got four nice slices like that.
0:13:21 > 0:13:23The burgers, they are ready.
0:13:24 > 0:13:26Look at them, they look amazing.
0:13:26 > 0:13:27And just at this point,
0:13:27 > 0:13:31I'm going to put a piece of mozzarella on each one.
0:13:31 > 0:13:33So with the mozzarella on the top,
0:13:33 > 0:13:35I'm going to put the turkey burgers back into the oven
0:13:35 > 0:13:37for another two to three minutes,
0:13:37 > 0:13:39just until that mozzarella starts to melt.
0:13:39 > 0:13:42For me, this is very, very exciting.
0:13:44 > 0:13:46This is a wholemeal bun,
0:13:46 > 0:13:50just going to drop it onto this grill to try and get those markings.
0:13:50 > 0:13:52Heat off, burgers out.
0:13:52 > 0:13:54Ha-ha-ha!
0:13:54 > 0:13:56Look at that, the cheese just melting.
0:13:56 > 0:13:57How lush does that look?
0:13:57 > 0:14:00Slice of tomato and rocket.
0:14:00 > 0:14:04Then one of these lush turkey burgers
0:14:04 > 0:14:06with the melted cheese on the top.
0:14:06 > 0:14:07Put the lid on it.
0:14:09 > 0:14:12I know you normally associate burgers as bad things,
0:14:12 > 0:14:13but look at that -
0:14:13 > 0:14:16it is bad, but in a good way.
0:14:16 > 0:14:22With coleslaw and a bun, this comes in at a tasty 605 calories,
0:14:22 > 0:14:24a great recipe to have in your arsenal
0:14:24 > 0:14:26when you get a big burger craving.
0:14:28 > 0:14:30In addition to counting calories...
0:14:30 > 0:14:32I'm looking forward to beating you, I've got to tell you.
0:14:32 > 0:14:36..all my diet group are stepping up their level of physical activity.
0:14:36 > 0:14:40I'm loving it, I'm beginning to feel a lot more mobile,
0:14:40 > 0:14:42a lot more energetic. It's great, really.
0:14:44 > 0:14:45But seven weeks in,
0:14:45 > 0:14:48and things aren't running as smoothly for everyone.
0:14:48 > 0:14:50I've received an e-mail from Kayleigh
0:14:50 > 0:14:52telling me she is struggling.
0:14:52 > 0:14:53- Hey, Kayleigh.- Hi.
0:14:53 > 0:14:55I've got your e-mail. What's going on, girl?
0:14:55 > 0:14:57- It was just getting too much.- Yeah.
0:14:57 > 0:14:59There is so much stuff going on
0:14:59 > 0:15:00that's causing me so much stress.
0:15:00 > 0:15:0431-year-old mum Kayleigh has her hands full running the household
0:15:04 > 0:15:07and looking after her autistic son.
0:15:07 > 0:15:09She used to turn to food in times of stress.
0:15:09 > 0:15:11Because I was getting so stressed out,
0:15:11 > 0:15:13I was like, "I just want to give up."
0:15:13 > 0:15:14And I thought, "You know what?
0:15:14 > 0:15:18"I just need to go and get, like, food and stuff like that
0:15:18 > 0:15:20"and just eat loads of junk."
0:15:20 > 0:15:22Listen, you've done so well so far.
0:15:22 > 0:15:23And what I think you need...
0:15:23 > 0:15:25- Thank you.- What I think you need to do,
0:15:25 > 0:15:28when you feel like you're going to have one of those binges,
0:15:28 > 0:15:30do it on the food that you cook yourself.
0:15:30 > 0:15:32Don't give up now.
0:15:32 > 0:15:33- Thank you.- All right, mate.
0:15:33 > 0:15:35Well, listen, if there is anything else I can do,
0:15:35 > 0:15:38- you must call me, yeah? - Thank you so much.- All right, babe.
0:15:38 > 0:15:40- Take care, Kayleigh.- Bye.
0:15:40 > 0:15:43Here is something Kayleigh and the gang can cook themselves,
0:15:43 > 0:15:46which is normally considered junk food.
0:15:46 > 0:15:48My spice doughnuts will fill them up
0:15:48 > 0:15:51when they get a craving for something sweet.
0:15:51 > 0:15:55The main difference between these doughnuts and any other doughnuts
0:15:55 > 0:15:57are the fact that these ones are baked in the oven
0:15:57 > 0:15:58rather than deep-fried.
0:15:58 > 0:16:01Straight away, that helps slash the calories.
0:16:02 > 0:16:07Begin by gently heating 180ml of semi-skimmed milk.
0:16:07 > 0:16:08You don't want to get it too hot
0:16:08 > 0:16:10because I'm going to add yeast to it.
0:16:10 > 0:16:12And if it's too hot, it will kill the yeast.
0:16:12 > 0:16:15And into that, 25g of butter.
0:16:16 > 0:16:21Then, into a mixing bowl, put 250g of self-raising flour,
0:16:21 > 0:16:24two tablespoons of granulated sweetener,
0:16:24 > 0:16:26and one teaspoon of baking powder.
0:16:27 > 0:16:29And the next thing to add is flavours.
0:16:29 > 0:16:30And because that doughnut
0:16:30 > 0:16:32is not going to have that deep-fried crispy skin,
0:16:32 > 0:16:35we need to overtake it with taste.
0:16:35 > 0:16:39So, first of all, half a teaspoon of ground cinnamon.
0:16:40 > 0:16:45And then half a teaspoon of Chinese five-spice.
0:16:45 > 0:16:47Now this has got this wonderful kind of savoury kick to it,
0:16:47 > 0:16:50goes so well with these doughnuts.
0:16:50 > 0:16:53Now my milk is just warmed through.
0:16:53 > 0:16:56I'm going to put one teaspoon of dried yeast.
0:16:57 > 0:16:58Give it a good mix.
0:17:01 > 0:17:02OK, whilst that is cooling,
0:17:02 > 0:17:06I'm going to form a well at the bottom of this flour mix.
0:17:06 > 0:17:08Then add one beaten egg.
0:17:09 > 0:17:12And slowly, I am going to work that together.
0:17:15 > 0:17:18And then I'm going to add the milk, butter and the yeast to the flour.
0:17:22 > 0:17:24And just with a wooden spoon
0:17:24 > 0:17:27bring it together until it forms quite a nice thick batter.
0:17:30 > 0:17:33Try and get rid of most of those bumps and lumps.
0:17:34 > 0:17:39And it begins to form quite a tight and stretchy dough.
0:17:39 > 0:17:43Then stick the mixture into a piping bag.
0:17:43 > 0:17:45And then I've got this lovely doughnut-shaped mould.
0:17:45 > 0:17:49Just going to give these moulds a quick spray with the oil.
0:17:49 > 0:17:52And then, you just pipe the mix.
0:17:52 > 0:17:54About halfway up.
0:17:54 > 0:17:55So at this point,
0:17:55 > 0:17:58I'm going to leave that yeast to react and start to prove.
0:17:58 > 0:18:00That will take about an hour.
0:18:04 > 0:18:06I'm just going to bake them in an oven now
0:18:06 > 0:18:07for about nine to ten minutes,
0:18:07 > 0:18:09210.
0:18:15 > 0:18:17Cake rack down, doughnuts are ready.
0:18:19 > 0:18:22You can see they're puffed up, they've gone nice and brown.
0:18:22 > 0:18:23They look amazing.
0:18:23 > 0:18:25Beautiful little round doughnuts.
0:18:25 > 0:18:26Then brush with water,
0:18:26 > 0:18:30and dunk them in a mixture of golden caster sugar
0:18:30 > 0:18:32and Chinese five-spice.
0:18:32 > 0:18:35It does make it feel like you're being really naughty
0:18:35 > 0:18:37and having an amazing treat.
0:18:37 > 0:18:40But each one of these doughnuts is only 120 calories.
0:18:40 > 0:18:41As sweet treats go,
0:18:41 > 0:18:45my calorie-counted doughnuts are a real winner.
0:18:45 > 0:18:48Just the kind of thing to satisfy one of my biggest dieters,
0:18:48 > 0:18:4922-year-old Tom.
0:18:49 > 0:18:51Sometimes, when I walk upstairs and things,
0:18:51 > 0:18:55I get out of breath, and at 22 years old, I don't want that.
0:18:56 > 0:18:59So Tom has been motivated to join up with another rugby fan
0:18:59 > 0:19:03in my diet group, 49-year-old police detective Andy.
0:19:03 > 0:19:06Just a brief warm-up. We're going to do four shuttle runs.
0:19:06 > 0:19:08- OK.- OK, to the line.
0:19:08 > 0:19:11Along with Ozi, they are going for a Wednesday night work-out.
0:19:11 > 0:19:13One, two, three.
0:19:14 > 0:19:16I'm a big rugby fan, I've always been like that.
0:19:16 > 0:19:18Me and my dad have gone and played rugby a lot.
0:19:18 > 0:19:20Even today, Tom still loves the game.
0:19:20 > 0:19:23I can just about play 80 minutes,
0:19:23 > 0:19:25but you will probably find that I will walk for the last 20!
0:19:26 > 0:19:28Suck it in.
0:19:28 > 0:19:32But it's not just sports performance that's driving Tom to lose weight.
0:19:32 > 0:19:34A big motivator for me is my uncle.
0:19:35 > 0:19:37He died from a heart attack at 42.
0:19:39 > 0:19:41He was probably 30-plus stone.
0:19:42 > 0:19:46I don't think anybody expected him to die so early.
0:19:46 > 0:19:48It was awful.
0:19:48 > 0:19:49I don't want to be like that.
0:19:49 > 0:19:51I don't want having my older brother
0:19:51 > 0:19:54and my older sister having to bury me in my early 40s.
0:19:54 > 0:19:57And I think now is the time to change.
0:19:57 > 0:19:58Keep your shoulders relaxed.
0:19:58 > 0:19:59And then we turn.
0:20:02 > 0:20:04All the way to the end.
0:20:04 > 0:20:06Hips.
0:20:07 > 0:20:09Four, five, six.
0:20:09 > 0:20:12We are nearly halfway. We are going to do 100.
0:20:12 > 0:20:14Tom's got a big game plan.
0:20:14 > 0:20:17I want to take part, I want to succeed.
0:20:17 > 0:20:20That's good. Right, over here, boys. Jogging. And that's halfway.
0:20:20 > 0:20:23He wants to drop from his current 23st to 18.
0:20:23 > 0:20:25I don't expect 5st in 12 weeks,
0:20:25 > 0:20:27by any stretch of the imagination.
0:20:27 > 0:20:30But I am hoping that I will keep that lifestyle change,
0:20:30 > 0:20:33and in two, three years' time, I can feel that I'm at a healthier weight.
0:20:35 > 0:20:38Oh, my knees are cracking. Did you hear that?
0:20:38 > 0:20:40- Yeah.- After a long work-out,
0:20:40 > 0:20:43what better way to reward yourself than with a hearty,
0:20:43 > 0:20:45but healthy meal?
0:20:45 > 0:20:48Traditionally made, chicken tikka masala is very high in calories.
0:20:48 > 0:20:51However, with some simple tricks,
0:20:51 > 0:20:54we can cut that right back and still deliver on taste.
0:20:54 > 0:20:55Because we are on a diet,
0:20:55 > 0:20:58we need to remove the amount of fat that's in a dish,
0:20:58 > 0:21:01starting off with taking the skin from my chicken crown.
0:21:01 > 0:21:05Now a crown is the two breasts still on the bone.
0:21:05 > 0:21:08OK? So just gently remove the skin.
0:21:08 > 0:21:13If you need to, just loosen it off with a sharp knife.
0:21:13 > 0:21:17Then the next thing I want to do is just score it or slash it.
0:21:17 > 0:21:20It's going to allow us to get the flavour
0:21:20 > 0:21:22of the marinade into the chicken.
0:21:22 > 0:21:26My tikka marinade starts with zero-fat Greek yoghurt.
0:21:26 > 0:21:31Add a big bit of grated ginger, four cloves of grated garlic,
0:21:31 > 0:21:35medium heat curry powder and hot smoked paprika.
0:21:35 > 0:21:38And then you just give it a good mix.
0:21:38 > 0:21:42And then it just forms this lovely orangey, thick, tikka masala paste.
0:21:42 > 0:21:44Just going to add the juice...
0:21:45 > 0:21:47..of half a lemon. A pinch of salt.
0:21:48 > 0:21:51Then I'm going to take my chicken crown...
0:21:51 > 0:21:53..and massage...
0:21:54 > 0:21:57..this paste into the meat, and flavour it right up.
0:21:59 > 0:22:01And you can see why we've put those slashes in it now.
0:22:01 > 0:22:04Because all of this lovely flavour, marinade,
0:22:04 > 0:22:08is going to be able to work its way into the chicken.
0:22:08 > 0:22:11But first of all, we're going to leave it to marinade overnight
0:22:11 > 0:22:12in the fridge.
0:22:14 > 0:22:16Here's one that I put in yesterday.
0:22:16 > 0:22:19And it's started to take on all those flavours,
0:22:19 > 0:22:21and now I'm going to stick it into an oven
0:22:21 > 0:22:24at 120 degrees centigrade for two hours.
0:22:24 > 0:22:27Now, that sounds quite low, but don't worry,
0:22:27 > 0:22:30we're just trying to get it cooked on the bone and stay nice and moist.
0:22:33 > 0:22:36When it comes out of the oven, leave it to cool.
0:22:36 > 0:22:38To make the masala sauce,
0:22:38 > 0:22:39I've got two onions finely diced here,
0:22:39 > 0:22:41and I'm sweating them down in the pan
0:22:41 > 0:22:43and they've just started to caramelise
0:22:43 > 0:22:45and get that lovely little nutty, sugary bit.
0:22:45 > 0:22:50To that, I'm going to add a big lump of ginger, freshly grated.
0:22:52 > 0:22:56And then two large cloves of garlic, exactly the same.
0:22:56 > 0:23:00The garlic and the ginger goes in.
0:23:00 > 0:23:02Now, into the pan, I'm going to add my spice in.
0:23:02 > 0:23:06Firstly, two teaspoons of hot smoked paprika.
0:23:08 > 0:23:12And then two teaspoons of ground coriander.
0:23:14 > 0:23:18And then, lastly, for that little bit of colour, turmeric.
0:23:18 > 0:23:20One teaspoon.
0:23:22 > 0:23:25And we're just going to cook the spice out just a little bit,
0:23:25 > 0:23:28just to start releasing those natural oils and flavours.
0:23:28 > 0:23:33And at this point, I'm going to add one tablespoon of tomato puree.
0:23:34 > 0:23:37And then just as that tomato puree is also beginning to caramelise,
0:23:37 > 0:23:39this is the point where you add the liquid.
0:23:39 > 0:23:42And that's going to come from one tin of chopped tomatoes.
0:23:46 > 0:23:51Because this is quite thick, I'm going to add about 300ml of water.
0:23:51 > 0:23:54Going to bring it up to the boil.
0:23:54 > 0:23:55Turn it down to a simmer.
0:23:55 > 0:23:58I'm going to cook it out for about 15 to 20 minutes.
0:23:58 > 0:24:01And then add two chopped peppers.
0:24:01 > 0:24:04And this pepper goes quite a long way to bulking out
0:24:04 > 0:24:05and filling this sauce.
0:24:05 > 0:24:07I'm going to cook them out for about five minutes.
0:24:07 > 0:24:10And now I'm going to move on to our chicken.
0:24:10 > 0:24:13At this point, it would taste lush and amazing,
0:24:13 > 0:24:15but I want to give it another layer of flavour.
0:24:15 > 0:24:17Blowtorch.
0:24:19 > 0:24:23You can see straight away the spices are toasting
0:24:23 > 0:24:25and giving us much more flavour.
0:24:25 > 0:24:27This is going to be delicious.
0:24:27 > 0:24:29Let the crust cool for a bit
0:24:29 > 0:24:31and then we're going to get the meat off.
0:24:31 > 0:24:34Cut through the spice, down the wishbone.
0:24:34 > 0:24:36It is beautifully cooked.
0:24:36 > 0:24:39Then I'm just going to dice the chicken up.
0:24:39 > 0:24:41And that lovely crust that's on the top.
0:24:41 > 0:24:45Tell you what, who needs chicken skin when you've got that?
0:24:45 > 0:24:48I'm going to add my chicken to the masala sauce.
0:24:50 > 0:24:51I mean, how lovely does that look?
0:24:51 > 0:24:54The smells that are coming from it.
0:24:54 > 0:24:59And the final flourish, 150ml of natural yoghurt, zero fat.
0:24:59 > 0:25:01It goes in now and it can't be on the heat.
0:25:01 > 0:25:03Because if it goes in and it's super hot,
0:25:03 > 0:25:05then the yoghurt will split.
0:25:06 > 0:25:08Don't go heavy-handed and smash it all up.
0:25:08 > 0:25:13Keep those chunks of peppers and chicken together.
0:25:13 > 0:25:16Finish with a handful of chopped fresh coriander.
0:25:17 > 0:25:20How amazing is that? Chicken tikka masala
0:25:20 > 0:25:22with less than half the calories
0:25:22 > 0:25:24of your average takeaway.
0:25:24 > 0:25:29It's rich, it's tasty, and enough to satisfy the biggest appetites.
0:25:29 > 0:25:32I need a couple of hungry guys to try it out,
0:25:32 > 0:25:34so I've invited over Pittri and Tom.
0:25:34 > 0:25:37Come on in, chaps. Come on in, come on in, come on in
0:25:37 > 0:25:39for some food and footie.
0:25:39 > 0:25:41Oh!
0:25:41 > 0:25:42That was Pittri.
0:25:44 > 0:25:452-0 to Pittri.
0:25:45 > 0:25:48So have you two always been big guys?
0:25:48 > 0:25:51- Yes.- Yeah.- Is it like part of your make-up and part of your person,
0:25:51 > 0:25:53you've always been known as, like...
0:25:53 > 0:25:54- ..as Big Pittri or Big Tom? - I would say that.
0:25:54 > 0:25:56I've always been known as Big Tom.
0:25:56 > 0:25:58- Yes.- Yeah, definitely. - I do want to lose weight.
0:25:58 > 0:26:01But I do think there's a limit to where I could lose.
0:26:01 > 0:26:03I don't see myself below a certain weight
0:26:03 > 0:26:05because I have always been like that.
0:26:05 > 0:26:08- What about you, Tom?- Being a twin,
0:26:08 > 0:26:10me and Chris have always been known as the Big Ginger Twins.
0:26:10 > 0:26:12Never really been small.
0:26:12 > 0:26:15I think being seen as a big bloke is an identity
0:26:15 > 0:26:18that doesn't encourage us to cut down.
0:26:18 > 0:26:20But we need to be healthy blokes, too.
0:26:20 > 0:26:22- ALL:- Oh!
0:26:25 > 0:26:29So this is chicken tikka masala with some saffron rice, loads of flavour,
0:26:29 > 0:26:30tastes amazing. Get in there.
0:26:32 > 0:26:34- Mm.- It's really nice, that is.- Nice?
0:26:34 > 0:26:35The sauce is quite rich, yeah.
0:26:35 > 0:26:38But I like it like that, you get a lot of the flavour out there.
0:26:38 > 0:26:40You wouldn't know that it was a low-calorie recipe.
0:26:40 > 0:26:43Less than half the calories than a normal tikka masala.
0:26:43 > 0:26:45That's good. I'll take that.
0:26:45 > 0:26:47How many calories are you allowed a day?
0:26:47 > 0:26:48About 2,700.
0:26:48 > 0:26:522,700 a day? You can have five of them, mate!
0:26:52 > 0:26:55What about you, Pittri? How many are you allowed a day?
0:26:55 > 0:26:56- 2,400.- Well, you can have 4.5.
0:26:56 > 0:26:584.5. There's one portion there.
0:26:58 > 0:27:01The person who wins table football gets it.
0:27:01 > 0:27:04Come on, boys, finish that and then come and have a game.
0:27:05 > 0:27:09As usual, my gang have sent in their latest weights,
0:27:09 > 0:27:12and I'm particularly keen to see how the big blokes are doing.
0:27:12 > 0:27:16Tom has only lost a couple of pounds since the last weigh-in
0:27:16 > 0:27:19but, in total, he has done 21lbs since we've started.
0:27:19 > 0:27:21That's great progress.
0:27:21 > 0:27:23Ozi, who was struggling early on,
0:27:23 > 0:27:26has had the best fortnight of everyone,
0:27:26 > 0:27:29losing 8lbs in the last two weeks.
0:27:29 > 0:27:30And this is exciting -
0:27:30 > 0:27:34three more people have now lost a stone or more.
0:27:34 > 0:27:37Nurse Sam, Detective Andy and mum of four Leigh.
0:27:38 > 0:27:40- Yeah, go.- We are on.
0:27:40 > 0:27:42And as I expected,
0:27:42 > 0:27:44Pittri has put on a few pounds,
0:27:44 > 0:27:46but I'm hoping our chat and some gym time
0:27:46 > 0:27:49will see him heading back in the right direction.
0:27:49 > 0:27:51Last push, last push, last push, last push!
0:27:51 > 0:27:54Yes, boys. That was amazing.
0:27:54 > 0:27:57I wouldn't have done it without you guys.
0:27:57 > 0:27:59Next time, I'm turning my attention to food
0:27:59 > 0:28:01you won't want to leave home without.
0:28:01 > 0:28:04Packed lunches and snacks to help my dieters
0:28:04 > 0:28:06when they are out and about.
0:28:06 > 0:28:09I surprise nurse Sam at work.
0:28:09 > 0:28:11Knock, knock, I've got an injury.
0:28:11 > 0:28:13Oh! Oh, God!
0:28:13 > 0:28:14Oh, my God!
0:28:14 > 0:28:17- Oh, my God, Tom!- I'm loving it.
0:28:17 > 0:28:19And photographer Kai gets the gang
0:28:19 > 0:28:21to show off their new-found confidence
0:28:21 > 0:28:23in front of the camera.
0:28:23 > 0:28:26LAUGHTER