Runners need the right fuel to provide energy. Even if you are running to lose weight, you still need to make sure you are eating enough - enough of the right food groups that is. Our panel of nutritionists and five weight-loss runners explain what

antiquated thought now that we need to eliminate fat to lose weight," says Jonny Bowden, author of The 150 Most Effective Ways to Boost Energy Naturally (Fair Winds Press, £14.99). In fact, eating moderate amounts of fat can help you lose weight. The key

protein power: Dieticians recommend eating protein (yoghurt, eggs, meat, cheese, chicken, skimmed milk) during the day, and carbs (pasta, rice, potatoes) at night, for maximum energy and weight management. Protein keeps you alert, and produces a greater

Exercise Options | Day Three: Best Eating Routines For Runners | Day Four: Simple Ways To Count Your Calories | Day Five: Weight-Loss Week: Enjoy Your Food (that's what it's for)

, biscuits and desserts provide 19 per cent of our fat intake, along with dairy foods (15 per cent), soups and sauces (3 per cent), chocolate and fudge (3 per cent), oily fruits like olives (1 per cent), meat products (24 per cent), spreads such as butter

day: basic existence – 160 x 10 = 1600 calories; daily existence – 0.5 x 1600 = 800 calories; running – 5 x 100 = 500 calories. Add the three together and you get the total calorie burn for the day: 2900 calories.

indulgence - this will make it easier to avoid bingeing on unhealthy treats.Carol Vorderman's Detox for Life (Virgin Books, £10.99) Take away tip Aim to drink at least two litres of water every day, and when you're exercising drink an extra 500ml per hour

rateIf you are female:Age 10-18 years: (Body weight in kg x 12.2) + 746Age 19-30 years: (Body weight in kg x 14.7) + 496Age 31-60 years: (Body weight in kg x 8.7) + 829If you are maleAge 10-18 years: (Body weight in kg x 17.5) + 651Age 19-30 years

- such as eating seven or more portions of fruit and vegetables every day, and building your meals around low GI carbs - you should lose weight and gain energy. "Low GI eating is really a healthy balanced eating plan rather than a weight-loss regime," says Bean

-out with a friend who is also trying to lose weight. You’ll motivate each other. A 30-min pm/45-min am run will burn more than 1,000 calories in total for a 12-stone man – and many of those will be fat calories.Pump up the Weight LossBy adding a once