A hotel chef, who triumphed in his personal quest to lose some unwanted pounds, is sharing the secrets to his success.

"The Millennium Shape Up: Lose Your Pounds in Harmony'' by Harmony Club chef Manfred Seibert, contains a seven-week programme to help people change their eating habits in the Year 2000.

The German-born chef, who has lived in Bermuda for ten years, was prompted to write the book after he gained dozens of pounds upon quitting smoking.

"I stopped smoking and I gained about 50 pounds,'' he recalled. "Since I'm a chef I thought I would come up with something, a schedule.

"I wanted something different, to get away from the expensive diet food that's on the market.'' Chef Seibert's programme is based on a low fat and cholesterol-free diet of 1200 calories a day.

"I needed a diet programme which satisfied my needs and time schedule,'' he explained. "I lost 45 pounds in three-and-a-half months and did it without feeling hungry or being depressed or nervous. If you do it the right way you can lose between four and five pounds a month.'' Chef Seibert, who worked at the Southampton Princess, Lantana and Horizons before working at Harmony Club, said that when others started to notice his diet results they began to inquire about his diet `secrets'.

"I put my boss, Billy Griffith on it and he lost 45 pounds,'' he said. "He suggested that I get the diet programme published.

"The book took 18 months to put together. I finished the book in October and I got it back from the publisher the end of December.'' He added: "Anybody can enjoy the food and your using stuff that is already in your house. The key is to count your calories and take your time when you are shopping for food. You have to read the labels and look for fat-free things.

"It is really a change in mind-set.'' Chef Seibert also offered a little suggestion, like beginning your mornings with hot lemon and water, to help make the programme a little easier.

"When you sit down for your meals, start counting how many times you chew your food items before you actually swallow the product,'' he advised. "It is recommended that you chew your food thoughtfully (ten to 12 times) before you actually swallow it.

"You also have to drink eight glasses of water each day.'' And when dining out the German-trained chef -- who has 22 years of culinary experience -- had some words of advice.

"Let the waiter or chef know that you are on a low-fat diet and they will usually accommodate you,'' he said. "Fish, vegetables and pasta are usually good calls.

"Chefs are getting more health conscious and are aware of it since there are a lot of heath-conscious people out there.'' While fine-tuning the book, chef Seibert who has worked in Switzerland, Norway, Sweden and the UK before arriving in Bermuda, said he sought feedback from the hotel guests who tried the diet.

"I called some of the guests to get some feedback and they loved it. Some of them have lost between 20 and 45 pounds.

"It's very gentle on the body,'' he said. "After two weeks you start to feel and see results. You'll have increased energy.

"I personally think it is easy to stick with.'' But he urged anyone considering trying his diet to consult their doctor before they start this or any other diet.

It has been some 16 months since chef Seibert lost the weight and he said that he has managed to keep it off.

"Sometimes I do get cravings and once in a while I'll give in to them, after all I'm only human,'' he admitted. "But usually I just grab an apple.

"You have to do it for yourself not because people tell you to do it.'' Chef Seibert's diet book is available at the Annex, All Wrapped Up, Treats, the Washington Book Store, Smith's and Harmony Club.