Sooooo glad you're here!

The Tiniest Thai Diet starts now and after this welcome you'll have access tomorrow to the Week 1 content and then there's going to be weekly updates for a total of 8 weeks.

You don't have to do anything yet at all - you've MADE the BIG decision by joining the Thai Diet Revolution - and making that decision and commitment was the hard bit.

Oh, except watch the video of course!

The hard bit's done.

Well kinda ... I have just two more difficult things for you and then after that it's plain sailing - promise!

You honestly don't need to worry about specific recipes or anything at all - this is all about principles of eating that you can easily adapt to your own life.

However, I thought it would be helpful to share the everyday items you'll need in your cupboard (that you probably have already!) ready to make some Thai-influenced food.

Nothing exotic or hard to find - we're all about ease and readily available substitutes here.

Come on over to our Facebook Group and it's in the 'files' folder there.

The group is AMAZING! It's where all the community and support goes on - if you have any trouble joining, let me know and I'll add you.

And if you don't usually use FB, you can just use the FB Groups app to take part in the group without getting all the timelines and news feed! 

Cannot WAIT to get started ...

With love and sunshine


Week 1

And we've begun in earnest (exciting!)

Watch the video .... (and apologies that it ends quite so abruptly).


And then come on over to our FB group to share any thoughts or for help and inspiration whenever you need it.

This week's action ...

It's all about making a habit of tracking.

Weigh yourself at the same time every day and make a note of it.

And keep a quick record of what you've eaten too - and that means everything (even it it was just a bite of something).

Where attention goes, energy flows - and we want energy on our food and weight - so give it some attention!

This week's food ...

All explained in the video, but in a nutshell this week we start eating a Thai-style diet and that means no to wheat and no to dairy.

Instead of bread and pasta we'll be switching to rice and rice noodles and I'm afraid the cheese and milk are just off the menu (but plenty of other yummy things are coming on it don't worry).

And that's it for now - don't worry about anything, you don't need to weigh your food or complicate things - just get out of the wheat and dairy habits!

Over in our FB group I'll be sharing some breakfast and lunch ideas too - see you there. (If you don't use FB, just hit reply and let me know and I'll send you them by email - I don't want anyone missing out - but the group is the best place to get support and share).

How about trying ... 

Eggs are great for breakfast and protein keeps you fuller - give a quick Thai omelette a go or hard boiled eggs with some diced avocado and a splash of soy sauce is another fave, or with a smidge of Dijon mustard on a slice of ham.

And make a little extra rice at dinner time and try a rice soup the next day - it's a traditional Thai breakfast but very good for lunch or supper too.

See you in the group ... 


PS ... After something sweet? Try this Thai-style sweet/salty/spicy dip for fruit. What do you think?

Week 2


That's it, week 1, probably the hardest week - is already over and we're on to week 2.

And, how did you find week 1?

Keep tracking your weight and food daily, and keep wheat and dairy to a minimum (unless you mindfully and deliberately choose to eat it and then enjoy every mouthful! - before going back to the eating programme of course).

Watch the week's video below, come over to our FB group and let us know what you think ... feeling motivated?

Kitchen decluttering

This is week 2's activity - whether you want to just clear out any out-of-date herbs and spices, tidy the cutlery drawer, or take on a bigger decluttering project in your kitchen - do give it a go!

Remember - where attention goes, energy flows - and that's why we're tracking our weight and food.

Clearing out the kitchen will give some new energy to your surroundings and your cooking!

When I did this I got rid of some ugly mugs I never used (who actually needs those free promotional logo mugs we seem to somehow collect?) and my spices - while I still have a LOT and they're pretty messy - well, they're all in date though!

Do come and share any 'before and after' decluttering photos if you want to - always love to see :)

Rachel Redlaw kitchen decluttering

Portion sizes

And week 2's food focus is on portion sizes ... I was very guilty of a big appetite and eating until I was very full. I now aim to eat 'enough' - and while that can look smaller than you think - often when you try it you find it is, actually, 'enough'.

We're not going to get really hung up on weighing and measuring, but using measuring spoons to make sure we don't guess what a half-teaspoon, teaspoon or tablespoon is a good idea.

If you don't have any (although I bet you'll find some decluttering - haha), it's worth getting some - just something basic is absolutely fine - something like these.


I love rice - and eat it most days - but it's one of the things I was hugely over-eating. For 'enough' rice, it's very much less that I'd ever thought.

First - if you're not confident cooking rice, I have easiest foolproof method right here

And second, portion sizes - you're going to be surprised I think (as I was) but do give it a try!

I use a coffee scoop - it says 7g on it - and use two scoops per portion. It makes more than you think! And I then have two serving spoons of the cooked rice as a portion - so it even makes slightly too much!

While I could usually still eat more than that, yes, I have genuinely found this amount to be 'enough' - and I think it's been a big factor in the weight-loss success I've had on this diet.

Cooking oil

So, the day I realised I was sloshing in maybe 200 calories a time for my frequent stir fries .. was a bit of a horrifying one!

But it was something very easily addressed - and I swapped (usually) to a 2-calorie-per-spray spray oil.

It does take a little getting used to - and you'll probably need to add a splash of water during cooking too to stop things sticking.

But do put some of the spray oil on your shopping list - I like ones likethis rather than the sort of emulsion type ones.

This small change, like the rice portion size, is going to make a huge difference!

And that's it for week 2!

Keep tracking, cutting down on wheat and dairy - and this week start being more conscious about portion sizes and declutter a bit of the kitchen!

Message me or comment in our FB group and let me know what's working, what you love and anything you might want help with.

With love and sunshine


Week 3

Week 3 already!

How's it all going?

Do come and share in our FB group what's working, what you're enjoying and what you might need support with.

The message really is to keep going. If you make choices sometimes that aren't really on this way of eating - well, enjoy it and then come straight back.

Keep going! Keep tracking your weight and food daily, and keep wheat and dairy to a minimum - and keep being mindful about portion sizes.

This week is really the last key element, the last real 'rule' of The Tiniest Thai Diet ... watch this week's video, then come over to our FB group and let us know what you think ... motivated? inspired? worried?!

(And yes, I did something wrong again, and the video cuts off right at the end, mid-word, abruptly ... sorry!)

Walk more!

This is week 3's activity - to walk more.

Years ago I heard that we should walk 10k steps a day just for natural good health and 12k or more for weight loss.

I know it's not possible for everyone to exercise or walk a lot but if you are able to, adding in some extra steps is a great way to accelerate the weight loss - and great too for your overall health.

I aim for 10k steps a day and I use the app that was automatically on my phone to track them ... usually I get to about 8k and then I think I've probably done another 2k during the day when I'm running round without my phone on me.

It's good to keep track - yes, I'm a bit of a fan of tracking things! - even if you're not achieving 10k as it's good to see what you ARE doing.

If I'm nearly there, I definitely feel motivated to stay out another ten minutes and walk a bit more just to get to my goal.

This one has made a big difference to me and I just do encourage you to try it too.

What do you think? Already doing your daily steps?

If not, do download a tracking app or get a pedometer!

So week 1 was all about dramatically reducing wheat and dairy products.

Week 2 focused on cutting portion sizes.

And week 3 - the final real key element of this way of eating - is all about when we eat carbs.

I'm not talking about the carbs you get in fruit or veg ... just those we add like rice, pasta, bread, potatoes ...

If you're unsure at all about any of this, PLEASE message me or ask in our FB group - this is important to be clear on (and there's no such thing as a stupid question - ALL questions are good questions).

So we've stopped eating (for the most part) wheat - bread and pasta are not an everyday part of this eating plan, but rice and rice noodles (and potatoes and gluten-free bread) are.

What I'd like you to experiment with this week is with eating carbs just once a day - and that once being in the evening - when you can.

As with everything on this 'diet' we are aiming for the majority of the time, not a hard-and-fast rule.

So a protein-based breakfast, fruit or vegetable snacks, a big salad for lunch or stir-fry chicken and vegetables or an omelette, or soup ... and then dinner with rice or rice noodles.

The reason for having carbs in the evening is two-fold.

Firstly, digesting them will naturally make you a little bit slower and sleepier (and the best time of day for that is surely the evening?). Also eating carbs in the morning can cause that sugar 'spike' then 'crash' (such dramatic terms!) that leaves you wanting more mid-morning.

Secondly, if you eat dinner at 8pm and breakfast at 7am (or whatever it is for you) it's going to be the longest period without eating we have in the whole day, so the best time for our digestive systems to be doing most work.

Do try this .. I'll be very interested to hear what you think and how you get on with it.

Do remember that we're aiming for 'most times' not 'all times'.

I just know that when I cut my carbs to once a day, I feel better, healthier, more alive ... and I lose weight more easily. 


Can't wait to hear what you think about this week's focus - and I'm in our FB group (mostly) daily and ready to answer any questions, help with suggestions of things to make and cook - and with any support you need, so come on over and share how it's going for you.

And that's it for week 3 - and the main 'rules' of TTT diet done!

Keep tracking, cutting down on wheat and dairy, slashing the portion sizes so 'enough' is better than 'stuffed' and now try having carbs once a day ....

Message me or comment in our FB group and let me know what's working, what you love and anything you might want help with.

With love + chillies


PS. Here's a soup, a salad and a stir fry

A soup ...

Probably the most famous Thai soup, Tom Yum Goong.

'Tom' is a soup, well, the word has something to do boiling a liquid. 'Yum' is a hot and sour salad - this soup is all about those hot and sour flavours. And 'Goong', that's the word for prawns.

Incredibly healthy as well as incredibly tasty - please don't be put off by the list of ingredients, but read it through to the end and you'll see how simple it is.

You're going to need to make (or buy) a chilli paste in oil first but this is really easy and quick to do - and then you'll have it in the fridge for next time (it lasts for ages and ages).

When making the soup, do taste and adjust the balance of spicy etc to your own tastes - once you've made it once you'll know if you want to make any changes the next time.

Serve with rice if you like but I also enjoy it without (and then it's going to be even better for this diet).

A salad ...

If you served this spicy steak salad / yum neua (there's that 'yum' word again) to someone they would never imagine it was because you were losing weight! 

A very good, healthy salad with masses of flavour.

In the recipe I say to cook it under the grill but I've since started using my griddle pan more often and now prefer that way with the lovely charred lines it makes across the meat. But make it either way - just don't fry in loads of oil!


A stir fry ...

I love this one. It's quick and super-easy and has a really authentically 'Thai' flavour.

Simple stir-fried pork with chilli and garlic.

Use the oil spray instead of cooking oil and adjust the number of chillies if you don't want it as spicy as I do! 


And don't forget, keep it easy and keep it enjoyable ...

Experiment, see what works for you - and keep going (you're doing great!).

Week 4

Wow, halfway through the 8 weeks already!

I hope you're enjoying it and seeing results ... just to recap: 

Week 1 was about starting to weight daily and track our food + dramatically decrease eating wheat and dairy

Week 2 we were all about portion sizes and starting to eat 'enough' + some kitchen decluttering to get some new energy going

Week 3 we moved (in the main) to eating starchy carbs (just rice / noodles - NOT the carbs you get in vegetables) once a day preferably in the evening + started being mindful of walking and taking our daily steps

And week 4 is about CELEBRATING how far we've come! 

It's a huge deal to have made the decision to take control of your health and weight - and switching your mindset is the biggest part of the whole diet.

And halfway into the programme it's time to say a big WELL DONE to yourself - and to do something good for your body. 

What treat or way of celebrating are you going to choose?

Watch this week's and then come over to our FB group and share!

And ... this week's recipes ...

... are a celebration too - a celebration of fish and seafood - so, so good for you.

I love cooking white fish by steaming it - in my beloved and ancient remoska (I asked for it for a birthday present over a decade ago now) is easiest but you can use foil parcels (on a baking tray) in the oven, or even a pan on the hob covered with foil. No oil needed!

Here's my current two favourite steamed fish dishes:

* a super-easy and very traditionally Thai steamed white fish with limes and chillies and garlic

* very good and unusual sea bass steamed with bacon and soy sauce. The dried mushrooms - and the dried mushroom soaking water - give is a lovely deep richness.

I'm not a huge salmon fan, but very simply fried or griddled and topped with this incredibly flavourful sauce, it's excellent. And easy! Here's the recipe.

If you don't often cook with squid, do try it! They are also such good value.

Here's a stir fry (and it uses the nam prik pao / chilli paste in oil that you might have made last week) and a salad to try.

Serve the fish dishes for dinner with some rice. If you're not confident cooking rice, please give my foolproof and easiest method a go - just click here.

What are you going to try first?

Week 4 is a lovely week

All about celebrating successes, taking time to do something for you ... and some yummy (and healthy) fish to eat.

I hope you enjoy it.

Message me or comment in our FB group and let me know what's working, what you love and anything you might want help with.

With love + sunshine


Week 5

Hello Week 5!

OK, now we really ARE halfway through the programme (but not this way of eating as I hope you'll stay with it much, much longer).

This week, I've one main message and that is to:


And make sure your goals and your actions are in total alignment for best results.

If you want faster weight loss, now's the time to pull everything together and do MORE than 'most of the time' or 'when I can' (although that's of course better than nothing).

Now make it a priority to take action.

This week's video is short and - kind of literally - sweet, as this week's recipes are for when you have a craving for something sweet.

And those recipes are ...

... not to be eaten all the time of course!

But when you do want something sweet, this roasted nectarines or peaches dessert is somehow more than the sum of its parts and really delicious.

(Yep, it's especially good late summer when these fruits are in abundance but they're still in the supermarkets out of season and it's just as good!).

Experiment and see if you can reduce the sugar at all, and have just one spoonful of yogurt with it. 

When you need a little energy boost, don't reach for biscuits or shop-bought 'energy' or granola bars, but try one of these.

Make them small and just enjoy one!

Using almond/other nut butter would be better than peanut butter - if you try it before I do please let me know how it works out.

Try making them maybe with dried cranberries, or cherries, dark chocolate, some orange zest ... experiment and have a play with these!

And my favourite for adding something special to sliced fruit is the Thai-inspired sugar/salt/chilli dip for fruit. Just great for a mid-afternoon snack with a sliced tart apple.

Once you've made it, it'll keep for ages in a jar in the cupboard.

Week 5 - it's time to get excited!

Keep taking action and making good choices to get the results you want.

And every now and then a little sweet treat - if you like sweet of course - IS a good choice.

Would love to hear if you make this week's recipes and how you're doing, so hit reply to this email, message me or comment in our FB group and let me know.

With love and dreaming-of-Thai-sunshine


PS. saying the word 'galvanise' always make me start singing THIS!

(of course)

Week 6


This is actually one of my favourite weeks and favourite things to do - to start making the decisions NOW that the person you want to be 'one day' would make.

It's that simple ... what would that person choose to do, to eat? 

And then, DO THAT.

Week 6

Ok, I'm going to sound a little contradictory ... whilst I am ALL about taking action to get the results you want, let's also this week just start to BE.

Be the person you want to be, really become them, so making those decisions and choices is a natural part of just being you.

I'm going to talk a little bit more about BEING my inner Thai girl (yes, go with me on this one) in this week's video.

Ok ... so tech conspired against me.

I REALLY didn't mean to finish there just exhorting you to walk on the beach and get a Thai massage - I do know that's not realistic for most of us!

BUT ... I wanted to send this today and not delay so sorry it's a bit unfinished ... I hope you got the gist and tag me in the group, message me, reply to this email if you've any Q's of course!

And in the meantime, have a look at this week's recipes.

Super stir-fries ...

About time we had a focus on stir-fries, but I didn't want to introduce them straight away until doing away with sloshing in the oil but instead using the spray oil (and a splash of water) had become a habit.

This way of eating isn't about counting calories at all but it did shock me when I worked out I was adding about 240 calories of oil at each meal! (And that's just two tablespoons).

Here's a few of my favourites - just remember to use the spray oil, cut the portion sizes, see if you can reduce the sugar slightly (do NOT cut it out, you need it to balance the flavours) and if you're having rice or rice noodles, remember that this should be just once a day, preferably for your evening meal.

Yes, I'm a bit bossy this week - we want to see results!

chicken stir fry w/ chilli paste + thai basil

chicken stir fry w/ chilli paste + thai basil

stir fried chicken + brocolli w/ oyster sauce + sesame seeds

stir fried chicken + brocolli w/ oyster sauce + sesame seeds

STir fried beef (or chicken) w/ cashews

STir fried beef (or chicken) w/ cashews

pad keemao / drunken noodles w/ chicken

pad keemao / drunken noodles w/ chicken

If a recipe needs Thai holy basil - well, this is really hard to get so if you can get Thai sweet basil (it's often available in Waitrose or sold in jars in some supermarkets and online) use that instead - if you can't get Thai sweet basil just leave it out.

Don't use mediterranean basil - it is a totally different flavour and won't  work at all!

This week, I'm asking myself ... 

... what would my 'me when I've lost the weight and being the person I want to become' version of me choose to do?

And what does yours want you to do?

Would love to hear how you're doing, so hit reply to this email, message me or comment in our FB group and let me know.


Week 7

The Tiniest Thai Diet - the penultimate week

This isn't an '8-week-programme' as such - it's more an '8-week-introduction to a lifelong way of eating'.

That's what I've found and I think you're discovering this too ...

This week's activity ... wardrobe decluttering!

The MINUTE something is too big, it needs to leave the house.

It's such a story otherwise that you're telling your subconscious - that's it's 'ok' to put the weight on again, that in fact you think you probably will do.


As with saying goodbye to the number forever as you pass the number on the scales .... say goodbye to the now too-big clothes.

Charity shops, friends, eBay - whatever you decide to do with your now too-big clothes (the MINUTE they are too big) - do it fast and get them out of the house.

You have to believe and KNOW that now you know how, now you're tracking daily, that you won't put this weight on again.

I had another declutter myself yesterday and I don't have much left to wear. I'm going to be thinking about the style I want to wear and be at my new and - permanent - size.

This week's food

A couple of great condiments for vegetables - and a really good mushroom recipe

Lovely sesame salt and the easiest sauce to liven up some plain green veg - these are so good.

And here's the Asian-style grilled mushrooms that are so easy and delicious.

This week, start really BELIEVING ...

... that your way of eating and thinking about food has changed forever - not just for eight weeks.

Believe it enough to step into who you are NOW and get rid of all those now too-big clothes (however much you love them - time to love your body and health more).

Would love to hear how you're doing, so hit reply to this email, message me or comment in our FB group and let me know.

With love + chillies


Week 8

Wow, here we are - at the last week already!

This might be the last week of the programme but it's just the start really, the start of a healthy, happy way of eating.

The message is just KEEP GOING! Keep choosing what makes you feel great, and gets you the results you want.

This week - celebrate!

The recipe for this week isn't really 'diet' food (potatoes, rice, coconut milk) - but hey, it's still a pretty good choice with neither wheat nor dairy.

Sometimes we need to enjoy - good - 'celebration' food like this (and then get back to the choices you choose to take to get the results you want).

Have just 'enough' and enjoy it!

Right now I'd say the results we want are to celebrate everything we've started doing, and I'll just summarise some of the actions you've taken over the last seven weeks:

  • Cut down dramatically on eating wheat and dairy
  • Started weighing yourself and tracking that weight - and your food - daily
  • Looked at portion sizes - and learnt to eat just 'enough
  • Got new energy going with some kitchen decluttering
  • Aimed for at least 10k steps a day
  • Made some soups, salads and stir fries
  • Remembered to celebrate that you're making these changes + choices
  • Had fish, seafood, vegetables + also some sweet recipes
  • Decluttered your wardrobe of anything that's too big - have confidence in your new body shape!
  • Added some daily push-ups (against the wall) and squats

So this week's recipe, THIS is celebratory food

And a great choice it is for a celebration dinner too.

It's a traditional Borneo chicken curry recipe that a chef from Borneo gave me and is his mother's favourite celebration meal for their family.

Make it for the whole family, make if for friends, just make it and freeze it or eat it every day for a week ha! 

Make it from the whole chicken, bones in, as is the traditional way - or cook it a little more elegantly (as I like to do for dinner parties) without the bones, in smaller pieces with a mix of breast and thigh meat.

Either way this is good!

And yes, it's a lot of turmeric, I doubt it'll matter if you use less, but turmeric has so many healing and health-giving properties, why not just go for it?

This 'end' is just the 'beginning'

I truly hope that you now feel you have the motivation, the tools and are seeing the RESULTS so that you'll continue with this mindful, healthy (and delicious) way of eating.

After all, an Asian-style diet works for a huge part of the world!

The 8-weeks may be over, but our lovely group stays and I'm going to continue to be in there celebrating and supporting you in any way I can.

THANK YOU for being here, for sharing your thoughts, emotions, results and for supporting the other Thai Diet Revolutionaries.

It's a pleasure working with you to help you achieve your own happy weight.

With love