Jacqueline Whitehart - 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

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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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1. Decide which days you are going to diet during the week.Remember the days must be non-consecutive. Think about what you’ve got on in your schedule. The best days are busy but not social ones. So pick your boring days and you will be fine.

2. How many meals are you going to eat on your diet days?Three small meals ORbreakfast and dinner ORlunch and dinner.

3. Use the appropriate meal planner as a guide.Set out what you are going to eat. Buy and prepare your food in advance.

What kind of dieter are you?

Use this handy guide to help you work out the best days to diet and the best times to eat during the day.

If you work 9–5

• Try to diet on the same days each week – try Monday and Thursday.

• Eat a filling breakfast and make it through to an early dinner as soon as you come home from work.

• Work through your lunchtime or go for a brisk, refreshing walk.

• Plan and prepare your evening meal in advance so that it is quick and easy to cook when you get home.

If you are single

• Plan your diet days for days when you are busy but have no social engagements, especially if they involve food or drink.

• The days you diet can be flexible so you can choose different days each week – check your calendar and plan accordingly.

• Prepare your food in advance. Cook batches and freeze in individual portions. Then you will have a perfect meal ready in minutes when you get home from work.

• Eat one or two small meals or snacks during the day, having most of your calories in the evening.

• Keep busy on diet day evenings – try out a hobby or go for a walk.

If you are a full-time mum

• Choose your diet days so they are your busiest days when you and the kids are out and about.

• Eat three small meals at the same time as your children.

• Prepare your food in advance so it is ready at the same time as their food.

• Eat your main meal as an early tea with your family. You may find you can eat the same meal – just without the carbs.

If you are dieting as a couple

• Try to make sure you both diet on the same days. Consult your diaries and stick to the same plan.

• Men can eat an extra 100 calories per day, so they can have a little extra for breakfast or lunch.

• Plan to sit down and eat your evening meal together.

• Go to the cinema or for a walk together on the evenings of your diet days.

If you are a serial diet failure

• Plan out your diet days carefully. Come up with a schedule and stick to it.

• Try dieting on a Monday and Wednesday as that way you will get your diet days out of the way as quickly as possible.

• If you are struggling with motivation on a diet day, remember why the 2-Day Diet is different – tomorrow you can eat normally with no guilt.

• Everyone finds some days harder than others. But as you get used to the diet it gets easier and easier.

• If you fall off the wagon one week you can always try again next week – don’t give up!

What to expect on your first diet day

If you are feeling a little nervous about your first day: don’t be. Think positive and it will fly by.

Your first day may be the hardest. This is because you may never have allowed yourself to be properly hungry before and your body is telling you that this is wrong. Rest assured, it is natural to feel hungry. Ease your hunger pangs with a calorie-free drink or go for a walk.

The most important thing to remember is that it is only one day and tomorrow you can eat like a king. Feel proud of yourself. If you are hungry you are actively losing weight. Revel in a real sense of achievement.

Headaches and light-headedness

If you are reading this on your first diet day then I suspect you are feeling one or other of these common symptoms for the first day. Not everyone gets these but if you are one of them, then read on for some simple ways to combat them and get through the day.

Headaches are a common problem in the first few days of the 2-Day Diet. I believe the main cause of this is a change in caffeine intake. If you normally have a few cups of tea and coffee then a headache is almost a given if you cut down. But as this diet is not about caffeine-reduction and you are most likely to go back to your normal intake tomorrow, then any headache you have today is in vain.

Think about what your average caffeine intake is on a regular day and try and have a similar amount of drinks on a diet day too. I normally incorporate my normal skinny latte and two cups of tea into every diet day. But you do need to count the calories so if your normal caffeinated drinks are too calorific for a diet day then you need to swap to something else. Any coffee drink without milk has negligible calories, think Americano or Espresso. If you prefer a milky drink then make sure you use skimmed milk and don’t overdo the milk. Also worth trying are drinks such as green tea, which is mildly caffeinated and, of course, diet colas are an option.

Drink approx caffeine content
Espresso, latte, Americano, Cappuccino (small or medium sizes containing one shot of espresso) 75mg
Filter coffee or flat white coffee 110mg
Instant coffee 90mg
Tea (will vary with brewing time) 50mg
Green tea 40mg
Diet coke 42mg
Coke/Coke zero 32mg
Pepsi Max 69mg
Diet pepsi 35mg
40g (1½oz) bar dark chocolate 6mg

As a general guide, your caffeine intake should be below 500mg per day. But if you are sensitive to caffeine or suffer from headaches, restlessness or anxiety you should consider dropping this to less than 250mg. If you have trouble sleeping, try not to consume any caffeine after 3pm. This is because caffeine has a half-life of eight hours. If it is consumed after 3pm, it may still be affecting you at 11pm. For the purposes of the diet, you should be trying to maintain your standard consumption of caffeine so as to maintain a feeling of well-being over your diet day.

Light-headedness or dizziness can be a problem, particularly on your first diet day. This is your body ‘rebelling’ against the diet and saying it can’t cope when really it can! In fact, studies have shown that tests done on people suffering from a ‘blood sugar crash’ have actually had normal blood sugar levels. The first thing to do if you get a wave of light-headedness is to move about and get some fresh air if possible. The wave might well pass in 15 minutes.

If this is still your first week of the diet and you are finding that one or other of these symptoms is limiting your ability to function normally, then you should eat something small and filling. Ideally go for about 100 calories, perhaps a small banana or a Ryvita with a light spread of soft cheese. On these days you will eat 100 calories more in total – so that is 600 for women and 700 for men.

Don’t let it put you off, and you will find the next day easier. Your body adapts quickly and after two weeks it should no longer impact on your feelings of well-being.

Finally, if you are a new starter, the great news is your weight loss in the first week or two is at its most dramatic. After two to three weeks it will stabilise. So push on through, you will see the results on the scales almost immediately.

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