Boost your libido with the good sex diet

HOW IT WORKS

Our plan is packed with aphrodisiac foods to help you to feel sexier and get aroused more quickly.

They’re also full of the nutrients your body needs to cope with stress, tiredness and hormonal swings – all the things that can dampen your sex drive.

The rules

- Ditch junk foods and ready meals, which are high in fat, salt and sugar. Stick to freshly cooked meals rich in lean meat, wholegrains and veg instead.

- Drink at least six to eight glasses of water a day.

- Eat small but frequent meals, up to six times per day.

- Never skip meals but, at the same time, don’t overeat – both can make you feel tired and kill sex drive.

- Eat plenty of lean protein, such as chicken, fish and low-fat dairy to boost your energy levels.

- Swap white bread, rice and pasta for the wholegrain varieties.

The 10 key foods

Here are the top foods for getting you in the mood. You don’t need to eat them exclusively, simply incorporate them into the daily diet for you and your man, and you’ll both be eating for great sex as well as great health.

(1)Wholegrains: Enjoy plenty of wholemeal bread, oats and brown rice. These grains are not only rich in B vitamins that directly boost sexual performance, the high  fibre content also improves digestion and helps better hormone balance.

(2)Salmon: Not only is salmon perfect for a romantic dinner, eating oily fish may intensify orgasms as the omega 3s it contains can boost your levels of dopamine – a neurotransmitter vital in stimulating desire. Wonder-fat Omega 3 also increases blood flow around the body, including to the genitals.

(3)Celery: Research shows that this humble salad vegetable stimulates the gland in the brain that controls sex hormones.

(4)Spinach: Popeye’s favourite, this leafy green veg is a great source of vitamin B6 and folic acid. These B-vitamins are essential for the production of sex hormones. Spinach is also packed with passion-boosting zinc.

(5)Avocado: These sensuous fruits are rich in vitamin E, which is essential for a sizzling sex drive along with increased fertility. Plus, avocados have high levels of folic acid for energy and vitamin B6 to balance hormone production.

(6)Banana: Don’t giggle but studies show this naughty-shaped fruit contains the enzyme bromelain that can boost performance. Bananas are also rich in potassium and B-vitamins, vital for sex hormone production.

(7)Dark chocolate: Contains the stimulant phenylethylamine, which is referred to as a “love drug” because it quickens the pulse and tricks the brain into thinking it’s falling in love. Components in choccan also increase blood flow to all the right places, increasing sexual desire. Go for at least 70 per cent cocoa solids.

(8)Berries: One way to feel fruity is to fill up on berries. Strawberries, blackberries and raspberries are loaded with vitamins C and E that put your sex drive into gear and leave your skin feeling supple and sensitive. Blueberries are high in B vitamins and encourage healthy kidney function – vital for a strong sex drive.

(9)Almonds: Bursting with essential fatty acids that help maintain a healthy balance of sex hormones. Toasted almonds are also rich in manganese, which help keep your sex organs healthy.

10)Pumpkin seeds: Rich in essential fatty acids and zinc – both crucial for the production of sex hormones.

5 LIBIDO CRASHERS

Scoffing the wrong things can put sex off the menu…

(1)Coffee: The high caffeine content will disrupt your sleep, leaving you too frazzled for bedroom athletics.

Fix it: Stick to one morning cup and only drink hot water with a slice of lemon after 12pm.

(2) Ready meals: Most ready meals are packed with fat, salt, sugar and chemicals that can leave you bloated and lethargic.

Fix it: Prepare quick but healthy meals from scratch such as stir-fries and tomato and tuna pasta.

(3) White bread: This processed, refined carb can make you feel bloated and slow down digestion.

Fix it: Wholemeal bread is higher in fibre and energising vitamins.

(4) Booze: Packed with calories that lead to weight gain, especially round the tummy, alcohol can also adversely affect male performance.

Fix it: Limit your intake to a small glass of wine with dinner.

(5)Sugary Foods: As while as piling on the pounds, sugar wreaks havoc with blood glucose and can give you energy peaks followed by extreme slumps where sex is the last thing you feel like.

Fix it: Avoid sweet treats and choose fruit when you want a healthier sweet fix.

YOUR SEXY MEAL PLANNER

Breakfasts

-Porridge with chopped banana, semi-skimmed milk, a handful of blueberries and a sprinkle of pumpkin seeds

-Scrambled egg and smoked salmon on granary toast

-Muesli topped with banana and almonds

- Two wholemeal muffins with blueberry jam

- Mashed avocado, sliced tomatoes and melted mozzarella on granary toast

Lunches

-Salmon fillet with vegetable-rice salad

-Chicken pasta salad with chopped celery and baby spinach leaves

-Sardines on toast

- Spinach or celery soup, sprinkled with pumpkin seeds, plus a granary roll

- Wholemeal pitta bread filled with vegetable chilli and guacamole

- Tuna filled jacket potato

Dinners

-Poached salmon with steamed green vegetables

- Chicken breast sliced and stuffed with low-fat Boursin cheese and spinach, served with a green salad

-Lean beef and vegetable chilli with brown rice and guacamole

- Grilled chicken kebabs with sliced avocado, cherry tomatoes and a little mozzarella

-Pork and almond stir-fry with brown rice

Snacks

-Ten almonds

- Two oatcakes with peanut butter

- Mini wholemeal pitta with hummus

- Small handful of pumpkin seeds

- Banana

-Guacamole(avocado kachumbari) with celery

-Four squares of plain chocolate