The whole grain Holy Grail?

The latest celeb diet fad is eating whole grains, but are you confined to lentils and brown rice? No, says a new book, which promises tasty treats such as blueberry pancakes, steak, bread and even alcohol.

Madonna has been shouting about it from the rooftops for some time; Gwyneth Paltrow was one of the first to listen, but it appears that now most of Hollywood's A-listers are jumping on the bandwagon.

Sick of deprivation and faddy diets, stars such as Jennifer Aniston, Sarah Jessica Parker, Sandra Bullock and Demi Moore have reportedly taken Madge's advice and turned to wholefoods in their quest for lasting weight loss. Madonna is unequivocal - her youthful figure and flawless skin are down to the food she eats. 'A diet based on whole grains and vegetables makes an amazing difference,' she says.

Best of all, studies have shown that the more whole grains you eat, the more weight you are likely to lose over time. Researchers have also found that women who consume more whole grains consistently weighed less than women who consumed less. Fantastic news for all of us who are tired of feeling hungry all the time when dieting.

For those of us not able to receive Madge's words of wisdom personally, Doctors Lisa Hark and Darwin Deen have taken it upon themselves to teach us the benefits of eating whole grain food. They have written 'The Whole Grain Diet Miracle,' to prove that this way of eating will not only give you a slinky figure, great skin and energy like you've never felt before, but some pretty amazing long-term health benefits too.

'The weight you lose will be kept off because this diet works better the longer you follow it,' promise Hark and Deen, who add that eating whole foods can also help prevent heart disease, cancer, type 2 diabetes and coeliac disease. The best thing about the diet is that it really does involve eating quite a lot. No hunger pangs, no deprivation, just steady weight loss, controlled blood sugar, boosted energy levels and an inner glow that comes from fuelling your body with all the things it needs to look and feel its best.

Tinseltown's chefs are already stocking up on all things whole grain to feed their celebrity clients. This is the diet of the moment and one which is set to stay according to nutritionists and doctors alike.

Miracles do happen, and in four weeks you could see your body transformed by following 'The Whole Grain Diet Miracle'. The other miracle here is that this diet is certainly not all about brown rice and lentils; far from it – there are blueberry pancakes for breakfast, peanut butter and popcorn for snacks, fruit, chicken, steak, fish, cheese, bread, and even alcohol is allowed in moderation! Get ready to join the A-listers with the diet that could change your life!

The Rules

Drink plenty of water (6-8 glasses a day) and avoid caffeine. Limit alcohol intake. No alcohol is to be consumed during the first two weeks of the diet plan. During the last two weeks, limit alcohol to one drink per day – eg, 330ml of beer, 175ml glass of wine or 30ml spirit with low-calorie mixer. Eat on schedule. Try to eat at the same times, every day. This will help to keep your blood sugar levels steady and your hunger at bay. Also, try to eat slowly and take time to enjoy your meals and snacks. Healthy cooking tips: Always trim the fat from meats before cooking and use a vegetable oil cooking spray and non-stick pans to reduce the need for extra oil – and extra calories. Season food with herbs and spices rather than salt to reduce sodium intake. Multivitamins and calcium. Take a multivitamin supplement every day and aim to drink skimmed milk (or calcium-enriched, lactose-free or soya milk). Exercise regularly. Make three hours a week your goal. Begin with walking more often and taking the stairs whenever possible. You can replace any meat in the plan with the same amount of non-meat proteins such as tofu.

Meal plans from 'The Whole Grain Diet Miracle'

A four-week plan, with each week being more delicious than the last. All recipes are detailed within the book. These meal ideas are a selection from week one of the diet.

Breakfast

Banana-walnut oat bran muffin with 1 tsp low-fat margarine and 240ml (8fl oz) skimmed milk Or: oatmeal porridge made with skimmed milk and 2 tbsp raisins Or: 2 egg vegetable omelette with 1 slice of wholemeal toast, 240ml (8fl oz) skimmed milk, 1 peach, 125ml (4fl oz) orange juice

Snack

200g (7oz) low-fat yogurt, 2 tbsp raisins Or: 1 apple and 2 tbsp unsalted nuts Or: 60g (2 ½ oz) low-sugar wholegrain cereal with 240 (8fl oz) skimmed milk

Lunch

115g (4oz) turkey breast burger in wholegrain wrap with mustard and sliced tomatoes Or: courgette, barley and mushroom soup with 6 wholegrain crackers Or: quinoa tuna salad sandwich on low-calorie wholemeal bread with 1 sliced tomato and 1 tbsp low-fat mayonnaise

Dinner

170g (6oz) grilled salmon, 150g (5 ½ oz) brown rice, steamed string beans with almonds, garden salad with 2 tbsp low-fat dressing Or: 125g (4 ½ oz) wholewheat pasta with tomatoes, capers and mushroom sauce, garden salad with 2 tbsp low-fat dressing Or: 170g (6 oz) grilled chicken breast, with barley risotto with vine-ripened tomatoes and feta and steamed courgettes

Dessert or snack

3 kiwi fruit or 2 handfuls of air-popped popcorn or 1 sliced peach with 100g (3 ½ oz) low-fat yogurt

It gets better - by week four you could be enjoying such treats as chocolate peanut butter pudding, polenta-crusted oven fried chicken fingers and grilled sirloin steak. This diet is certainly one to be enjoyed and one that will be easy to stick to.

'The Whole Grain Diet Miracle' is by Dr Lisa Hark and Dr Darwin Deen.

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