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

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?

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

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

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.

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.

• 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.

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.

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

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.

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)