The Stone in the week diet

Hello all and welcome to my first attempt at an actual blog post rather than a just a notification of a podcast episode release.

As discussed on the show, starting Monday The 4th of February I will be starting the “Stone in a week diet” Aka the “Chemical diet” Aka the “Egg and grapefruit diet” Aka the ” James Duncan diet”. (details below)

With almost more alias’ than actual ingrediants this diet is a very basic, restricted intake , budget friendly diet that i found a few years ago whilst crash dieting before a holiday in order to be “beach body ready” (ended up looking beached rather than beach ready) It “guarantees” the particpant will lose a stone in a week if the diet is followed to a T.

Now i have tried this diet many times, only completing the full 7 days once (its tough) – normally only making it to 5 days – results have always been a substantial loss (8 – 10lbs) Its tough and takes a lot of will power but it doesnt take a lot of prep and is work friendly for those who suffer diet shame. (i get more embarressed being on a diet than being overweight). There isnt any room for variation for the diet to be fully effective – although some times i do [will detail below]

The website claims that the diet is given to people pre surgery in order to drop the required weight for surgery. That being said I am not a doctor and as with any diet please check with your own GP prior to starting it.

They also recommend doing this diet one in every 3 weeks so 1 on 2 off. That being said you can use the basis of the diet for the other 2 weeks just adding more healthy calories too it as its a pretty healthy base.

Below I have provided a link to the original diet on the james duncan site as well as a shopping list for 1 persons one week of the diet.

Shopping list


Breakfast – slice dry toast with 1 gilled tomato OR tinned tomatoes

Lunch – Fresh fruit – any amount

Dinner – 2 hard boiled eggs Salad & grapefruit


Breakfast – Grapefruit & 1 boiled egg note sometimes i take the toast from lunch for breakfast and poach the egg

Lunch – Grilled chicken with tomatoes & 1 Toast

Dinner – Grilled steak ,Salad


Breakfast – Grapefruit & 1 boiled egg

Lunch –Fresh fruit – any amount

Dinner – 2 grilled lamb chops Salad & grapefruit


Breakfast – 1 slice dry toast

Lunch – Fresh fruit – any amount

Dinner – 2 hard boiled eggs Salad & grapefruit


Breakfast – 1 slice dry toast

Lunch – Fresh fruit – any amount

Dinner – Fresh fish & Salad


Brealfast – 1 glass grapefruit juice

Lunch – Fresh fruit – any amount

Dinner – Grilled chicken Carrots & grapefruit


Breakfast – Scrambled eggs Grilled or tinned tomatoes

Lunch – 2 poached eggs &Spinach

Dinner – Grilled steak & Salad

James Duncan diet

The rules!!!

Their Rules

  1. No alcoholic drinks.
  2. Permitted drinks: Black coffee, tea, lemon/grapefruit juice without sugar.
  3. No milk, butter or fats.
  5. Abstain from all not included in diet. Eat what is shown or go without.
  7. No substitutes allowed. The basis of the diet is chemical, not the quantities.
  8. Lunch and dinner may be swapped but only on the same day.

I add lemon juice , salt and pepper to the chicken and fish and some times the salad as some can be pretty bland. I also swap the eggs to omlettes or poached eggs for some variety. No oil needed as i use the pan below (affilate link)

Those starting the diet this week feel free to comment below or on twitter with your start and finish weights


Head over to Pinterest to pin back to this page for future reference.

fatdadpod on Pinterest

Finally just to reiterate – I AM NOT A DOCTOR – please speak to your GP before changing your diet rapidly.



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