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    The Fast Diet Cookbook
    The Fast Diet Cookbook
    The Fast Diet Cookbook
    Ebook224 pages1 hour

    The Fast Diet Cookbook

    By Liz Armond

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    About this ebook

    The Fast Diet Cookbook

    Contains Over 100 Delicious Recipes for the 5:2 Diet

    Are you fed up with constantly trying to lose weight and sick to death of being on a diet all the time. Have you tried all of the latest ‘fads’ and they just didn’t work for you long term. Do you put the weight back on real fast when you stop ‘dieting’?

    If any or all of the above sounds familiar, then stop beating yourself up about failing because it really is not your fault. Full on dieting just does not work for most people because there are very few who can be that dedicated to not eating normally for ever. That is unless you are a super model and get paid fabulously well to do it.

    The main reason most people fail to lose weight or keep it off once they have lost a few pounds is that is it BORING. That’s right, to be on a diet 7 days a week for months or even years is BORING. We are only human and love things that we know are not good for our health or our waistline. But we can’t help it because the things that are bad for us are usually the most delicious and satisfying.

    How much would it be worth to you to be able to fit into your favourite dress or pants or holiday clothes that you haven’t been able to wear for ages? How would you like to meet up with old friends and see their amazed looks at the new slim you?
    What if you could eat normally for 5 days each week and only ‘dieted’ for the other 2? Sounds too good to be true doesn’t it, but that is exactly what the 5:2 Fast Diet is all about. Easy healthy weight loss without constantly watching everything you eat.

    The 5:2 Fast Diet works by letting you eat normally five days a week but on the other two days you aim to eat 500 - 600 calories, regardless of your present weight or how much you want to lose. To help you achieve your goals, this cookbook contains all the meals you will ever need to follow the 5:2 Diet and will help you lose 3-5 lbs every week.

    The recipes in here make it really easy to follow the 5:2 Diet because the food is so delicious and easy to make, so you will hardly know you are dieting. It makes sense to plan out your food on your fasting days as you don’t want to be stuck in the kitchen too long when you are trying to eat less.

    There are over a 100 delicious recipes that will make your fasting days so much easier to manage. They include smoothies, breakfasts, great lunches and some fabulous dinners.

    The recipes are carefully put together with a balance of protein and carbohydrates and will satisfy even the hungriest appetites and ingredients are easily adapted to your own taste.

    Cookbook also includes:

    •An overview of the 5:2 Fast Diet with handy starting tips.
    •Calorie counts for all recipes with preparation and cooking times
    •Recipes marked that are suitable for freezing

    So, if you are serious about losing weight fast, easily and healthily and not at all BORING, pick up this cookbook now and you could be losing some serious weight in no time at all.

    Reviewer Remarks:
    "Who knew you could eat this well on 500 calories?" "Great Little Book" "Will not go hungry" "Excellent book, well written and great recipes"

    LanguageEnglish
    PublisherLiz Armond
    Release dateJun 5, 2015
    ISBN9781311099013
    The Fast Diet Cookbook
    Author

    Liz Armond

    Liz Armond is a best selling author who lives near near the sea in Essex, England. After losing 10 pounds in her first 4 weeks on the 5:2 Fast Diet, she became a committed advocate for this revolutionary way of losing weight fast. So much so that she has written an entire series specifically for followers of the 5:2 Fast Diet. In the series she has adapted her favourite recipes which have helped her continue with the weight loss and more importantly, to keep it off.She is married with two children, is an enthusiastic golfer, rambler and goes skiing whenever possible.

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      Book preview

      The Fast Diet Cookbook - Liz Armond

      Introduction

      Losing weight can be difficult, and knowing which diet to follow can be even harder. This book will help you use the 5:2 Fast Diet or 2 Day Diet to achieve your weight loss targets.

      Although it is fast becoming the most popular diet to help you lose weight, there are still only a few recipe books that have menus that are quick to make and don't use expensive ingredients. Until now!

      All recipes are low calorie and healthy and make use of the basics in your home and your local stores. This cookbook is part of a series for the 5:2 Diet and also has enough varied and interesting breakfast recipes for those that need them on their fasting days.

      I hope you enjoy my recipes and appreciate the benefit of having food that is quick and easy to prepare as well as watching the weight melt away. Most of the recipes included will also suit the non-dieters in your family, just add potatoes or pasta or even crusty bread for them.

      The recipes are listed alphabetically with the calorie count next to it. You can easily calculate the number of calories you have remaining, and cook the meal you fancy with the relevant count. This will let you switch your meals without going over your daily allowance.

      Above all else, enjoy your food and the process of cooking it. You are only dieting for two days a week, so it is not necessary to stress yourself about it. However, you will find that over time, you will start noticing labels and calories much more than you used to.

      The 5:2 Fast Diet

      The 5:2 Fast Diet or Intermittent Diet are names given to a popular way of losing weight, so called because generally speaking you can eat as you would normally on five days a week but on the other two days, known as fasting days you must restrict your food and drink intake to only 500 calories if you are female or 600 calories if you are a male. This is regardless of your current weight or how much you need to lose.

      If you are also interested in losing weight more quickly you could try other forms of fasting which are covered in my book Fasting Your Way to Health

      It doesn’t matter which days you choose to feed or fast but it is recommended that the fasting days are not done together. Depending on the speed you wish to lose the weight you could adjust the ratio of fasting to feeding days. For example you could try a 6:1 or 5:2 or 4:3 and so on. When you have reached your ideal weight perhaps then is the time to only fast for one day a week to maintain your target weight, but for now let's assume you have a goal to reach, so we will a look at the normal 5:2 diet in more depth.

      On fasting days you can elect to consume all of your calories in one go, or more usual to spread them throughout the day. Breakfast can either be a really low calorie count which means you can probably have a light lunch as well or you can skip it altogether. I found skipping breakfast worked better for me as it didn't kick start my juices first thing and I had no problem lasting until midday lunch. I quite often forgot all about food and went to 1 or 2 o’clock before I realised I was getting hungry. I don't think I could eat breakfast and then have nothing until my evening meal unless I was seriously fasting, meaning I was going without all food for that day.

      There is varying opinion on whether filling up at breakfast or snacking throughout the day is more effective for weight loss. You will find your own preferred method, I tried both and found that splitting my calories between lunch and dinner worked better for me but then I can manage to skip breakfast but you may not be able to.

      Drink water, tea or coffee to fill your empty stomach but no sugar and watch your milk intake or you will be eating into your calories. But please don't worry about going over the 500 calories by a little bit because when you do follow this eating plan you will be amazed at how you start to look at everything you eat on your 'normal' days and will in fact eat less anyway.

      You could try fizzy water or diet soda and some people have suggested chewing sugar free gum although I found that made me hungry.

      On your five normal days you can eat whatever you like within reason. This is not carte blanch to load your system with unhealthy junk food. What you will find is that you are looking at packaging much more than you used to. You will be shocked at the amount of calories in one chocolate biscuit, I know I was. If you think about the calories in that one biscuit and then think of the percentage that biscuit is of your 500 or 600 calorie allowance on your fasting days you quickly come to appreciate why that weight gain crept up on you in the first place.

      Remember if the hunger pangs become too much, do something active like going for a walk. You can drink as much water as you like and this will fill you up too. Try a little honey or lemon juice in a glass of warm water, you will soon feel full until your meal is due. If you are doing this with your partner, don’t forget to factor in an additional 100 calories if you or your partner is male.

      If you are worried about the long term effects on your body, contrary to what some people think, fasting can be a healthy way to lose weight. It can reduce levels of IGF-1 (insulin-like growth factor 1, which can lead to accelerated aging). It can also ‘switch’ on DNA repair genes as well as reducing blood pressure and lowering cholesterol and glucose levels.

      A word of warning, it is not recommended for pregnant women or diabetics on medication. In fact anyone who has health problems or has an existing medical condition is strongly advised to consult their GP first. This is not to say you can't follow this diet, it is just so it can be done under medical advice or supervision.

      Finally, keep going by thinking to yourself that this is only for 2 days a week, you are not on a full blown 7 days a week diet for weeks on end or in some cases what seems forever.

      Well that’s all there is to it, well almost.

      Finally, as previously mentioned, if you are interested in other methods of fasting, I do cover this in my book on losing weight through fasting called, Fasting Your Way to Health.

      Fast the Healthy Way

      So, how do you fast the healthy way?

      Prepare in advance. When you have come to the decision to start any type of fast or diet, do not act on the spur of the moment, it will work much better if you have done your preparation beforehand. Make sure you know what appointments or events are likely to happen before, during and after your fast. You don't want to plan one of your fasting days only to find you had forgotten you were having lunch with your best friend or had booked a game of golf. If you don’t skimp on the preparation time, your fasting day will most likely go more smoothly and be much more enjoyable and effective.

      Understand the effects on your body. If you have managed to read some facts and figures on fasting you will know that your body goes through several distinct phases when you begin to fast and this includes Intermittent Fasting. It

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