The Rosemary Conley diet has garnered a dedicated following for over three decades, ever since the diet and fitness guru introduced her Hip and Thigh Diet guide. After its release in 1988, it topped bestseller charts for almost a year, becoming an instant success, establishing Rosemary as a well-known figure in the weight loss industry. Now known as the FAB (Fat Attack Booster) diet in combination with the low GI diet, another popular plan of hers, the Rosemary Conley diet plan aims to help those following it lose fat by reducing the number of calories they're eating every day.
Understanding the Rosemary Conley Diet Plan
In essence, the Rosemary Conley diet plan is a method to achieve a calorie deficit, which leads to weight loss. This principle involves consuming fewer calories than the body burns daily, compelling the body to utilize fat reserves for energy instead of carbohydrates.
Versatility and Calorie Deficit
Rosemary Conley's FAB offers a relatively versatile approach to achieving a calorie deficit, as it doesn't restrict specific food types. However, the daily calorie count is lower than what many people would need to kickstart a healthy, sustainable weight loss process.
The Phased Approach
The Rosemary Conley diet plan is structured around a phased approach:
- Weeks 1 and 2: A kick-start booster diet based on 1200 calories per day.
- Weeks 3 and 4: A fortnight with a 1400 calorie intake.
- Week 4 onwards: A Personal FAB Plan, tailored to an individual's basal metabolic rate (BMR), which is determined by factors such as age, gender, and current weight.
A Detailed Look at the First Two Weeks
For those interested in trying the Rosemary Conley diet, let's delve into the first two weeks of the FAB diet plan, complete with menu plans and exercise tips. The lunch menu includes a carbohydrate option, a high-protein meal option, a Solo Slim (S) ready meal, and vegetarian options. Dinner choices are even more diverse, including desserts (D).
Read also: Diary of a Fat Housewife: A Review
Meal Choices and Calorie Allocation
Regardless of the chosen option, all breakfasts contain 200 calories, lunches 300 calories, and dinners 400 calories. Individuals can repeat meals on subsequent days if desired. When making selections, it's crucial to incorporate five portions of fruits and vegetables daily, as these aren't included in the overall calorie count for the day.
Restrictions and Recommendations
During this two-week period, the Rosemary Conley diet advises avoiding alcohol and extra snacks. However, whether the main meal is consumed at lunchtime or dinner doesn't affect the plan's efficacy.
Power Snacks
Power Snacks, very low-calorie snacks designed to maintain energy levels, are included in the diet, although they may not provide a lasting feeling of fullness at 50 calories each. Rosemary recommends consuming one mid-morning and one mid-afternoon, with no additional snacks allowed.
Supplements and Hydration
To ensure adequate vitamin and mineral intake, a supplement is recommended. Exercise is also encouraged, but it's important to be mindful of potentially lowered energy levels due to reduced food intake. Regular and herbal tea, along with coffee made with water, are unrestricted, but the diet suggests using milk from the 'daily allowance' as needed. All low-calorie drinks and water can be consumed freely.
Daily Calorie Breakdown
- Breakfast: 200 kcal
- Power Snack: 50 kcal
- Lunch: 300 kcal
- Power Snack: 50 kcal
- Dinner: 400 kcal
- 450ml skimmed or semi-skimmed milk: 200 kcal
- Total: 1200 kcal
Sample Menu Plans
Here are sample menu plans for the first few days of the Rosemary Conley diet:
Read also: Conley's Diet and Workout
Day 1
- Breakfast:
- (C) (V) 50g Special K cereal served with milk from allowance and one tsp sugar. Plus 125ml unsweetened fruit juice
- OR (P) four grilled turkey rashers, plus 115g baked beans and two grilled tomatoes.
- Power Snack: 90g fresh blueberries
- Lunch:
- (C) (V) One hard-boiled egg, sliced and made into a sandwich with two slices wholegrain bread spread with one tsp extra-light mayonnaise and filled with salad vegetables
- OR (P) (V) two hard-boiled eggs served with a large mixed salad tossed in oil-free dressing. Plus one kiwi fruit and one satsuma
- OR (S) (V) one pouch Solo Slim Low-Fat Carrot and Coriander Soup served with one small wholegrain roll (max. 150 calories). Plus, 100g fresh fruit salad.
- Power Snack: One brown Ryvita spread with 20g extra-light soft cheese and topped with two cherry tomatoes.
- Dinner:
- (C) Mint Salsa Lamb Steak served with either couscous (50g uncooked weight) or 200g new potatoes (boiled in skins), plus either a large salad tossed in oil-free dressing or 50g carrots and 50g broccoli
- OR (P) Braised Lamb Shanks served with unlimited fresh vegetables (excluding potatoes)
- OR (V) Roasted Vegetable Sausages served with 200g baked sweet potato
- OR (D) 150g lean lamb steak, grilled, served with 200g vegetables (excluding potatoes) plus a little low-fat gravy and mint sauce. Plus, one Müllerlight banana and custard yogurt or other low-fat dessert (max. 100 kcal and 5% fat)
- OR (S) one pouch Solo Slim Low-Fat Lamb Hotpot served with 200g fresh vegetables of your choice (excluding potatoes).
Day 2
- Breakfast:
- (C) Energy muesli (prepare the night before): Mix 15g (dry weight) porridge oats, 10g sultanas, four chopped almonds, one apple and one carrot (both coarsely grated) with 50g low-fat natural yogurt.
- OR (P) two eggs, scrambled, dry-fried or poached, plus three grilled tomatoes and 50g grilled mushrooms
- Power Snack: Solo Slim Nutrition Bar or one small apple or pear.
- Lunch:
- (C) (V) 50g low-fat mature cheese (max. 5% fat) served with one small multigrain bread roll (max. 150 kcal), halved, spread with pickle or extra-light mayonnaise and made into open sandwiches with salad leaves and sliced spring onions and cucumber
- OR (P) 100g cooked chicken breast served with one small mixed salad tossed in oil-free dressing and one low-fat yogurt (max. 100 kcal and 5% fat)
- OR (S) (V) one pouch Solo Slim Low-Fat Mushroom Stroganoff plus either a large mixed salad or two pieces fresh fruit
- Power Snack: 1/2 Solo Slim Nutrition Bar or two satsumas
- Dinner:
- (C) Ginger Beef Stir-Fry with Noodles plus one tsp sweet chilli sauce
- OR (P) Oriental Beef Stir-Fry
- OR (V) Sweet and sour vegetable stir-fry: Chop 1⁄2 onion, 1⁄2 red pepper and one celery stick and dry-fry with 50g sliced mushrooms, handful of mangetout and baby corn until soft. Add 125g low-fat sweet and sour sauce. Serve with boiled basmati rice (55g dry weight) and a little soy sauce
- OR (D) Any low-fat stir-fry ready meal, e.g. beef stir-fry or similar (max. 350 kcal and 5% fat) served with 150g beansprouts or mangetout. Plus one Hartley's Low Sugar Jelly (max. 10 kcal) and 120g fresh fruit salad, or other low-fat dessert of your choice (max. 70 kcal and 5% fat)
- OR (S) one pouch Solo Slim Low-Fat Beef Meatballs and Potato served with 100g carrots and 100g broccoli or cabbage. Plus, two satsumas or kiwi fruits.
- Daily Fitness Challenge: Walk briskly for 15 minutes. It's also important to incorporate strength training into your exercise, both on this diet plan and onwards, so you could start with some light ab work or bodyweight squats.
Day 3
- Breakfast:
- (C) (V) One slice toasted wholegrain bread spread with two tsp marmalade, jam or honey. Plus 1⁄2 grapefruit sprinkled with granulated sweetener
- OR (P) (V) 200g 2% fat Greek yogurt served with 100g fresh blueberries or raspberries.
- Power Snack: 12 seedless grapes
- Lunch:
- (C) 100g tinned tuna (in brine or spring water), drained, served with one wholemeal pitta bread plus salad and one tsp low-fat salad dressing
- OR (P) 100g tinned tuna (in brine or spring water), drained, served with small mixed salad tossed in oil-free dressing. Plus, one blue Portion Pot (80g) low-fat fruit yogurt and one red Portion Pot (115g) raspberries
- OR (S) (V) one pouch Solo Slim Low-Fat Chunky Vegetable Soup served with one small wholegrain bread roll (max. 150 kcal). Plus, one satsuma or kiwi fruit.
- Power Snack: 12 cherry tomatoes
- Dinner:
- (C) Two low-fat beef or pork sausages (max. 5% fat), grilled, served with 250g mashed sweet potato plus 100g spring greens or sliced cabbage, 100g cauliflower or broccoli and a little low-fat gravy.
- OR (P) Two low-fat beef or pork sausages, grilled, served with 115g baked beans, 200g tinned tomatoes boiled until reduced plus unlimited grilled or boiled mushrooms
- OR (V) Two Quorn sausages served with 250g mashed sweet potato, plus 100g spring greens or sliced cabbage, 100g cauliflower or broccoli and a little low-fat gravy.
- OR (D) Two low-fat sausages, grilled, served with 100g mashed sweet potato, plus 100g each spring greens or cabbage, 100g cauliflower or broccoli and a little low-fat gravy. Plus one low-sugar jelly, e.g. Hartley's (max. 10 kcal) served with 100ml scoop low-fat (max. 5% fat) ice cream (e.g. Wall's Soft Scoop) or other low-fat pudding (max. 75 kcal and 5% fat)
- OR (S) one pouch Solo Slim Low-Fat Sausage Casserole served with 100g each cabbage and cauliflower
- Daily Fitness Challenge: Continue with light walking and strength-combination exercises.
Day 4
- Breakfast:
- (C) (V) Soak 15g All-Bran overnight in 100g low-fat natural yogurt with four chopped almonds, 10 sultanas and one tsp honey.
- OR (P) one egg, boiled or poached, served with 75g wafer-thin ham or Quorn Deli Ham Style Slices and one tomato, sliced. Plus 1⁄2 fresh grapefruit sprinkled with granulated sweetener.
- Power Snack: 200g fresh melon
- Lunch:
- (C) 115g baked beans served with 200g potato baked in its skin plus a large salad tossed in oil-free dressing
- OR (P) 115g baked beans served with two well-grilled rashers lean bacon and 50g grilled mushrooms
- OR (S) one pouch Solo Slim Low-Fat Spicy Mixed Bean Soup plus two Ryvitas spread with extra-light soft cheese and topped with sliced cucumber and tomato
- Power Snack: 15 raisins or sultanas
- Dinner:
- (C) 100g salmon steak, grilled, steamed or microwaved, served with 100g new potatoes (boiled in skins) plus 100g mangetout and one tsp Thai sweet chilli dipping sauce mixed with one dsp extra-light mayonnaise.
- OR (P) Chinese Salmon Steaks with Stir-Fried Vegetables
- OR (V) one low-fat pizza (max. 350 kcal and 5% fat) served with a mixed salad tossed in oil-free dressing
- OR (D) 80g salmon steak, grilled, steamed or microwaved, served with 100g mangetout and one tsp Thai sweet chilli dipping sauce mixed with one tsp extra-light mayonnaise. Plus, Eton Mess: one meringue basket, broken up, mixed with one tbsp 2% fat Greek yogurt and 10 fresh raspberries, or other low-fat dessert (max. 70 kcal and 5% fat).
- OR (S) one pouch Solo Slim Low-Fat Leek and Potato Soup, plus one pouch Solo Slim Low-Fat Moroccan Spiced Chickpea Tagine.
- Daily Fitness Challenge: Continue with light walking for 20 minutes, alongside bodyweight squats, lunges or ab work.
Day 5
- Breakfast:
- (C) One egg, boiled or poached, served on one slice toasted wholegrain bread spread with Marmite. Plus 200g melon
- OR (P) 200g 2% fat Greek yogurt served with 100g fresh strawberries.
- Power Snack: 100g fresh pineapple
- Lunch:
- (C) 115g cooked shelled prawns served with one low-fat tortilla wrap (max. 130 kcal and 5% fat) spread with two tsp Thai sweet chilli dipping sauce and filled with chopped peppers, cherry tomatoes, rocket leaves, spring onions
- OR (P) 115g cooked shelled prawns served with large mixed salad tossed in two tsp low-fat thousand island dressing. Plus, one low-fat yogurt (max. 80 kcal and 5% fat)
- OR (S) one pouch Solo Slim Vegetable Curry. Plus, one Solo Slim Nutrition Bar and one satsuma or kiwi fruit.
- Power Snack: 100g fresh cherries
- Dinner:
- (C) Chicken Korma served with boiled basmati rice (55g dry weight)
- OR (P) Chicken Korma (as above) served with a side salad. Plus 50g low-fat mature cheese (max. 5% fat), chopped and served with one small apple, sliced, three sticks celery, chopped, and five seedless grapes
- OR (V) Korma (as above, but use Quorn Chicken Style fillets, or similar) with boiled basmati rice (55g dry weight)
- OR (D) Chicken Korma (as above) served with 30g (dry weight) boiled basmati rice. Plus, one low-fat dessert (max.
Day 6
- Breakfast:
- (C) (V) 50g any bran cereal (e.g. Sultana Bran, All-Bran, bran flakes) served with milk from allowance and 1 tsp sugar or 1 sliced small apple
- OR (P) 75g smoked salmon plus 1 scrambled egg made using milk from allowance
- Power Snack: 1 fun-sized mini banana
- Lunch:
- (C) 100g cooked chicken breast (no skin) or Quorn Deli Chicken Deli Style Slices, served with 200g stir-fry vegetables, dry-fried with a little soy sauce. Plus 150g fresh fruit
- OR (P) 100g cooked chicken breast (no skin) or Quorn Deli Chicken Style Slices served with large mixed salad plus 2 dsp low-fat Caesar dressing and topped with 20g shaved low-fat mature cheese (max. 5% fat)
- OR (S) 1 pouch Solo Slim Low-Fat Chicken and Mushroom Risotto. Plus 1 satsuma or plum
- Power Snack: 100g fresh cherries
- Dinner:
- (C) Pork and Leek Casserole served with 100g mashed sweet potato and unlimited green vegetables
- OR (P) Melon and Parma ham cocktail: 200g sliced melon mixed with 28g Parma ham. Plus, Pork and Leek Casserole (as above) served with 200g fresh vegetables of your choice (excluding potatoes).
- OR (V) 52g dry weight spaghetti, boil…
Rosemary Conley: A Pioneer in Diet and Fitness
Rosemary Jean Neil Conley CBE, DL (née Weston, born 19 December 1946) is an English businesswoman, author, and broadcaster specializing in exercise and health. After successfully losing weight herself, Conley initiated evening classes for local women seeking weight loss in 1972, under the banner of the Slimming & Good Grooming Club. She established a network of slimming clubs, later selling them to IPC for £50,000 and working for the company to oversee the expansion of the club network.
Following a bout with gallstones, she embraced a low-fat diet as an alternative to surgery, and the resulting weight loss inspired her to advocate the diet to others. From 1993 to 2014, Conley managed a franchised network of clubs that became one of the "big three" alongside Slimming World and Weight Watchers. What set these clubs apart was that, in addition to diet advice, they offered a 45-minute aerobic workout with a trained instructor, creating a fitness club for those seeking an alternative to gym membership. Conley gained international recognition in 1988 with her book The Hip & Thigh Diet, which sold over two million copies.
The Low-Fat Approach
The Rosemary Conley approach is characterized by a low-fat diet regime. In her 1993 book, The Complete Hip and Thigh Diet, she promoted the concept of anatomically selective weight loss through dieting. In 1999, Conley was appointed as deputy lieutenant of Leicestershire.
Additional Resources and Programs
Rosemary Conley has authored numerous bestselling books on health and fitness, including Rosemary Conley's GI Jeans Diet, which presents the scientifically proven success of Glycaemic Indexing (GI) in a straightforward manner. This diet plan promises sensational results quickly, without complex calculations or charts.
Conley also offers various programs, such as the 28-day plan, which includes a fast-track phase, a 1400-calorie phase, and a personal inch loss plan. These programs often incorporate recipes, exercise routines, and maintenance toning programs.
Read also: The Hoxsey Diet