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

• 500 calories for women

• 600 calories for men

On the other five days, eat three healthy balanced meals a day.

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.

Change in lifestyle

The 2-Day Diet is not a quick fix. The aim is to establish good long-term eating habits. The two diet days are a jump-start for weight loss, but it is not a miracle diet. The diet days boost your weight loss by 0.9–1.4kg (2–3lb) a week at the start of the diet, reducing to about 0.5kg (1lb) a week subsequently. The real change comes through eating healthily on your other five days. Eating three healthy meals a day and cutting out the junk food will enable you to maintain the weight loss from the diet days. You should feel better in yourself and full of energy.

The simplicity of the 2-Day Diet is extremely compelling and it is so easy to get started. As you progress with the diet, you will find that the key to long-term success is how you manage your diet days. If you don’t eat the right food, then you feel starving and unable to cope: this makes you far more likely to cheat or give up. I remember on my first day, I had a large glass of orange juice at breakfast time. This ‘wasted’ 100 or so calories which I was in desperate need of by dinner time. By eating the right food and not eating ‘empty calories’ you can eat enough to keep going throughout the day. This is the core of this cookbook. You can find the right food to eat for every day and it is always tasty and filling. If your diet day is pain-free then you can stick with the diet, change your lifestyle and ultimately your figure.

A little bit of planning will help your first few diet days fly by. Follow these steps to ease you through your first two days:

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 OR breakfast and dinner OR lunch 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