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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Ten top tips to stay strong on your diet days

1 Know exactly what you are going to eat and stick to it.

2 Keep busy all the time.

3 Stay out of the kitchen and away from the smell of food.

4 Choose a guilt-free drink or nibble when you feel the urge to eat.

5 Tell yourself you can always eat [fill in the blank] tomorrow.

6 If you feel a wave of hunger, get some fresh air and it will soon pass.

7 Clear out your cupboards and fridge of tempting treats.

8 Take it one day at a time – each day gets easier.

8 Savour every mouthful of the food you eat.

10 Get on the scales the morning after your first fast day – you will have lost weight... but how much?

Guilt-free snacking: 10 foods less than 10 calories

Please note calories are approximate here.

1 Five slices of yellow pepper

2 Diet cola or lemonade

3 Two sticks of celery

4 Fruit tea

5 Five radishes

6 Small cup of hot Bovril made with 1 level tsp Bovril

7 Three cherry tomatoes

8 Sparkling water with ice and lemon

9 Two strawberries

10 Low-cal jelly

DIET DAY PLANNER

You can download and print this planner from www.52recipes.co.uk

PLANNER FOR:
WEIGHT BEFORE(step on the scales the evening before your diet day)
MEAL FOOD EATEN CALORIES
BREAKFAST
LUNCH
DINNER
OTHER
TOTAL
Day completed without problems? YES/NO How difficult was it?(Score out of 10)
WEIGHT AFTER(step on the scales the evening before your diet day)
TOTAL WEIGHT LOSS

The absolutely amazing thing about the 2Day Diet is that you only have to be - фото 4

The absolutely amazing thing about the 2-Day Diet is that you only have to be on a diet for two days. Yet to get the best results you need to make healthy choices every day of the week. There is plenty of good news for your healthy days:

• Treats are allowed.

• You should not count calories.

• Do not feel guilty if you eat something naughty.

Change your attitude to food and you will make positive lifestyle changes.

• Be aware of what you eat

• Choose three healthy balanced meals

• Eat less snacks

• Limit your food intake

By following these simple guidelines you will notice improvements in your well-being as well as your waistline.

Look for your weak spots. Is it the office treats table? Boozy drinks after work? Junk food snacking? Evening cravings? Find what you think is your worst offence and make a conscious effort to curb this every day of the week. I think one of the best ways is to set yourself a specific goal and reward.

Eat well

Eating well on your five healthy days doesn’t need to be hard. Try and cook real food every day of the week. Choose simple recipes that are balanced and low in fat. Try not to snack too much. Most importantly, banish the junk food as much as you can.

Top tips!

• Remember to eat three meals a day with not too many snacks.

• Cook food such as soups and stews and freeze in one or two person portions.

• Make a 7-day planto incorporate your diet days and healthy days.

• Use the simple recipes in this book for healthy days too. Just add some extra carbohydrates such as rice and potatoes.

• Prepare food in advance if you can.

• Take a salad or last night’s leftovers in a lunchbox, rather than buying sandwiches for lunch.

Ten ways to be good AND have fun

1 Have set alcohol-free days every week.

2 Remove all biscuits from the house but vow to make your own at the weekend.

3 Go crisp-free.

4 Allow yourself a ‘treat’ on a Friday if you have been good all week.

5 Give yourself a time and/or drinks limit when you go out.

6 Read the ingredients and calories of any junk food before you eat it.

7 Switch from beer to spirits with a diet mixer.

8 Walk or cycle instead of taking the car.

9 Go to the greengrocer instead of the supermarket and be inspired to make something simple and different.

10 Make a home-made takeaway, such as Chicken tikka masalaor Chinese chicken stir-fry.

Sample 7-day meal planner: Spring

Here is a sample weekly planner, showing both diet days and normal days. Diet days are Monday and Thursday. The season is Spring.

Breakfast Lunch Dinner Other Cals
MonDiet day 1 slice Fruity bran loaf 156 cals Spicy sweet potato soup 125 cals Cajun fried chickenand small salad 253 cals 1 med (100g/3½oz) banana (MEN only) 95 cals 498 (593 men)
TuesNormal day Scrambled eggs on toast Spicy sweet potato soupwith a hunk of baguette Spring chicken stewwith mashed potato (freeze half) 1 slice Fruity bran loaf, yogurt, fresh fruit
WedNormal day 2 slices Fruity bran loafwith butter and jam Smoked fish chowderwith bread (freeze 3 portions) Grilled lamb in fresh parsley and mint saucewith new potatoes and green veg Fresh fruit, few squares dark chocolate
ThursDiet day 1 Ryvita (35) with 1 Babybel Light (53), sliced 98 cals Garlicky King prawns 134 cals Grilled lamb in fresh parsley and mint sauce(241) and 50g (1¾oz) baby spinach (12) 253 cals 40g (scant ¼ cup) couscous with lamb (MEN only) 91 cals 485 (576 men)
FriNormal day Power up breakfast Garlic prawn wrap with salad Vietnamese yellow currywith basmati rice Sweet ‘treat’
SatNormal day Sausage, egg and mushrooms on toast Cheat’s Caesar salad Spring chicken stewwith baked potato 2 glasses wine
SunNormal day Sausage sandwich Smoked fish chowderwith bread Vietnamese yellow currywith rice and naan bread Yogurt, few squares dark chocolate

All of the recipes can be found in the Spring chapter of this cookbook (see here). Take a look at the Plate fillerssection for more ideas of good carbohydrates to include in your normal days. Notice how I have made sure no food is wasted. I have made two person recipes and eaten the second portion for lunch or dinner, either the next day or on subsequent days. I have also made a batch of soup and frozen portions for later in the week.

Shopping list for full seven days

Meat and fish

2 × 90g (3¼oz) lean lamb leg steaks

50g (1¾oz) streaky bacon

2 skinless, boneless chicken thighs

400g (14oz) skinless chicken breasts

400g (14oz) skinless smoked haddock

200g (7oz) raw king prawns (shrimp)

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