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. Jacqueline Whitehart

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СКАЧАТЬ 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.

      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

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