Every so often, I've had to go back on the "low GI diet" for a week or two to maintain my weight.
I've found following this plan, helps me to lose an average of two or three pounds in a week. Here's a typical daily menu.
Porridge with low-fat milk and blueberries
Apple or banana
Two toasted brown muffins with cajun chicken and salad (use fresh lemon/lime instead of dressing)
Prawn stir fry with vegetables and Chinese noodles
Blueberries or a piece of fruit and fat-free yogurt
Tea or coffee with low-fat milk, water and diet sodas
A 40-minute brisk walk