The Programme, week 2: Nutritionist's comments on Alex

Matthew Lovell: Alex has successfully changed the nature of the carbohydrates in his diet. He has been able to move to less refined sources, helping him to sustain energy levels, concentration and mood while reducing the tendency to lay down fat. He has even reduced his beer consumption to one can during the week in the evening.

Alex is also making positive steps to including a little protein with each meal and getting some protein-rich snacks in midmorning and midafternoon. So far he has lost 1.6kg in six days. Alex needs to continue to think about the timing as well as the nature of carbs and move some of the more energy-dense starchy carbs to earlier in the day.