The Complete 2-Day Fasting Diet: Delicious; Easy To Make; 140 New Low-Calorie Recipes From The Bestselling Author Of The 5:2 Bikini Diet
From bestselling diet author Jacqueline Whitehart comes the only recipe book you’ll ever need for your 2-Day Diet.With the 2-Day Diet you’ll lose weight FAST, and with these deliciously simple recipes, tailored to suit your lifestyle throughout the year, cutting your calories couldn’t be easier.The 2-Day Diet – otherwise known as ‘intermittent fasting’ or the ‘5:2 Diet’ – has revolutionised the world’s approach to losing weight. Not only do dieters shed fat with amazing speed, they experience incredible health and psychological benefits too, which include lower risks of diabetes, cardiovascular diseases, Alzheimer’s and Parkinson’s as well as higher energy levels and an increased ability to concentrate.Now this definitive cookbook, with 140 carefully crafted, nutritious recipes for your fast days, gives you the freedom to work the diet around your lifestyle and taste all year round. It has never been easier to lose weight and be healthy.All of these mouthwatering recipes contain less than 400 calories and are tailored to the seasons. No longer will you be staring at an unappetizing salad or egg-white omelette: you’ll be feasting on courgette «pizza» bites, chicken tikka masala and dark chocolate soufflé. With this book, fasting will never feel a chore!INCLUDES: meal plans for every season, 140 nutritionally tested recipes, calorie counter, motivational tips to keep you on track, extensive list of kitchen-cupboard essentials.
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To all my dear family and friends who have joined me
on my incredible dieting adventure.
Introduction
Getting started
SPRING
Menu plans for Spring diet days
SUMMER
Menu plans for Summer diet days
AUTUMN
Menu plans for Autumn diet days
WINTER
Menu plans for Winter diet days
Snacks and cheats
Calorie counter
Picture Section
References
List of Searchable Terms
Copyright
About the Publisher
The 2-Day Diet, otherwise known as the ‘5:2 Diet’ or ‘intermittent fasting’, is taking the world by storm. Anyone can follow its simple premise that you only diet two days a week and eat healthily the rest of the time. These delicious and simple recipes are tailored to suit your lifestyle throughout the year. Cutting your calories for only two days a week couldn’t be easier.
When I got back from holiday in August 2012 I knew it was time to lose some weight. A holiday diet of fish and chips and ice cream had left me feeling stodgy and jiggly in all the wrong places. I’d tried many diets before and never stuck to them. But as soon as I heard about the 2-Day Diet I just knew it was for me. Diet only two days a week – what’s not to like? I can honestly say that I have never looked back.
With the 2-Day Diet I reached my target weight within six months and I now maintain my weight by dieting just one day a week. I have noticed other changes too. My body shape and with it my body confidence has changed. I’m not pencil thin but I’m happy and comfortable in my skin. I have got bags of energy – a definite plus when I’m chasing after my three children. Finally, the 2-Day Diet has re-invigorated my love of food and cooking. By awakening real hunger on diet days, I taste and savour every delicious mouthful of my food. On my normal days, I don’t worry about food yet I eat healthily, cooking proper easy meals for myself and my family.
The recipes here are tailored to how real people eat throughout the year. In the winter, I want hot food all the time: casseroles and soups are the order of the day. Yet in summer the food I eat is totally different: I want salads and grilled meats.
Like everyone I know, I am obsessed with the weather in the UK. The sunshine (or lack of it) is forever intertwined with how I feel and what I eat.
This cookbook is about embracing the changing seasons and enjoying your food whatever the weather. The recipes are all low calorie and suitable for diet days, yet are designed to be enjoyed on any day of the week.
I hope you enjoy cooking and eating my recipes as much as I enjoyed creating them.
Find more of my recipes on my blog at www.52recipes.co.uk
Or get in touch via twitter @52DietRecipes or my Facebook page. I’m looking forward to hearing your success stories!
Yours,
Jacqueline Whitehart, October 2013
The jump-start – your low-calorie days
Everyday eating for your five healthy days
The 2-Day Diet is a diet you can stick to. People everywhere are finding that this great new diet has life-changing results. You only diet two days a week. This means that on five days a week you don’t need to worry or think about food all the time. What other diet allows you puddings and nights out and still gives you amazing results? I love it and I think you will too.
How it works
On two non-consecutive days a week, follow a calorie-restricted diet. That’s the jump-start. It means:
• 500 calories for women
• 600 calories for men
On the other five days, eat three healthy balanced meals a day.
| A TYPICAL WEEK | ||||||
| MON | TUES | WED | THURS | FRI | SAT | SUN |
| Diet 500 (women) 600 (men) | Normal & healthy | Normal & healthy | Diet 500 (women) 600 (men) | Normal & healthy | Normal & healthy | Normal & healthy |
Why it works
By markedly trimming down your calories two days a week (you are eating one-quarter of the standard amount on those two days) you can expect 0.5–0.9kg (1–2lb) a week weight loss. When you have less food on those two days, you really recognise hunger signals. We are so used to eating whenever we feel like it. We are never quite hungry when we eat, and never quite full when we stop. These two lower calorie days help you establish those signals for life.
Your two restricted calorie days are lean protein and veggie based, for adequate nutrition, and so you don’t have to worry about getting enough protein for your body’s needs.
The most amazing difference between the 2-Day Diet and other diets is that when you drastically reduce your calories on the two diet days you are burning off body fat instead of muscle.
The strict two days help you learn to recognise biological hunger and fullness. As you are eating less food you will be actively hungry for your next meal. You will learn to savour every mouthful.
You will appreciate the extra guilt-free calories on your healthy days. Appreciating and enjoying your food gives you a huge boost and is the heart of the 2-Day Diet.
