The 5:2 Bikini Diet电子书

THE GOLDEN RULES FOR A SUCCESSFUL DIET

1 Fast twice a week

2 Eat normally but healthily on the other five days

3 Exercise three times a week

HEALTH BENEFITS

Not just slimming

What happens in our bodies when we fast?

Optimizing the benefits – do we need to skip meals?

What’s in a name?

The fast diet or 5:2 diet

The 2-day diet

Alternate day fasting (ADF)

Window or 8-hour fasting

Intermittent fasting (IF)

The advantages of 5:2/fast diet over other forms of intermittent fasting

Possible dangers and side effects of the 5:2 diet

What about side effects?

Fasting and hypoglycaemia

When not to fast?

Want to find out more about the health benefits?

How to customize the 5:2 diet for you

Personalized calorie allowance on fast days

What days do you normally fast?

Setting targets

A few tips about weighing yourself

How much weight should you aim to lose?

Looking at your body tone and fitness

Your first fast day

Your first normal day

FAST DAYS

Count your calories

Feeling hungry – it’s a good thing

Special mention to mums at teatime

Fast day evenings

Different ways of managing your fast days

NORMAL DAYS

Tweaking the 5:2 diet for greater weight loss

GETTING BEACH FIT

What to do if you are unfit or don’t exercise?

The Sculpt 30 exercise plan

Busting cellulite the 5:2 way

Can I drink alcoholic drinks?

Should I exercise on a fast day?

Feasting – why can’t I eat what I like when I’m not on a fast day?

Should I eat all my calories in one meal on a fast day to optimize the health benefits of the diet?

What type of food should I eat on a fast day?

Why am I not losing weight quick enough?

Should I eat ready meals?

What about eating out?

What do I do if I break the fast day rules?

What about Christmas or holidays?

I’m finding today’s fast much harder than normal. Should I break the fast?

NOT JUST A DIET, A WAY OF LIFE

Why everyone is raving about the 5:2 diet

Incredible, sustainable weight loss

Why the 5:2 diet?

What are the side effects?

What do you eat on normal days?

What about exercise and body shape?

How do friends and family respond to the diet?

And what about the future?

WEEK 1

Fast days

Normal days

Exercise

Benefits that you are likely to see in the first week

MENU PLANS FOR FAST DAYS: WOMEN (WEEK 1)

MENU PLANS FOR FAST DAYS: MEN (WEEK 1)

WEEK 2

Fast days

Normal days

Exercise

At the end of the week

MENU PLANS FOR FAST DAYS: WOMEN (WEEK 2)

MENU PLANS FOR FAST DAYS: MEN (WEEK 2)

WEEK 3

Fast days

Normal days

Exercise

At the end of the week

MENU PLANS FOR FAST DAYS: WOMEN (WEEK 3)

MENU PLANS FOR FAST DAYS: MEN (WEEK 3)

WEEK 4

Fast days

Normal days

Exercise

MENU PLANS FOR FAST DAYS: WOMEN (WEEK 4)

MENU PLANS FOR FAST DAYS: MEN (WEEK 4)

THE RESULTS

Sustaining the diet

The 5:2 – not a diet, a way of life

BREAKFAST

Very berry jelly

Egg white omelette with cherry tomatoes

Peppered egg

Grilled portobello mushrooms

Asparagus wrapped in Parma ham

Breakfast snack jars

Blackberry and almond snack jar

Pecan nut and fresh blueberry snack jar

Apricot, banana and cashew snack jar

Make your own snack jar

Strawberry smoothie

Poached egg on spinach

Smoked salmon and cream cheese parcels

Frozen berry smoothie

Overnight oats

Pink porridge

Raisin and cranberry porridge

LUNCH

Fresh garden soup

Roasted pak choi

Slim spaghetti with cherry tomatoes, spinach and balsamic

Basic salad

Salad variations

Fat-free salad dressing

Lemon vinaigrette salad dressing

Honey and mustard dressing

Creamy salad dressing

Caesar salad dressing

Miso broth with shiitake mushrooms

Mushroom stir-fry

Stuffed courgette rolls

Fragrant chicken broth

Prawn and plum kebabs

Mozzarella and tomato salad

Sugar snap pea, mint and barley salad

Cajun roasted vegetables

Roasted sweet potato with quick-cook chilli vegetables

Stuffed pepper

Perfect flatbread

Making the dough by hand

Making the dough in a bread machine

Making the flatbreads

Courgette and tomato flatbread

Folded feta and olive flatbread

Flatbread with garlicky tomato sauce and anchovies

Chorizo and green pepper flatbread

Halloumi salad

For the marinade:

Tuna and bean salad

Yin and yang chicken salad

For the salad:

For the dressing:

Roasted red pepper couscous

Stuffed avocado

MAIN MEALS

Quick fried chickpeas with rocket

Red lentil dal

Coriander and lemon chicken

Honey mustard chicken skewers

Haddock tapenade

Baked fish parcel

White fish with sweet chilli and ginger sauce

Tandoori mixed fish grill

For the marinade:

Homemade fish fingers with lemon mayo

Barbecued tiger prawns with saffron aïoli

For the marinade:

For the aïoli:

My favourite curry sauce

For the paste:

For the curry sauce:

Pear and walnut salad

My favourite mushroom curry

Tarragon chicken

Chicken satay

Posh chicken Kiev

Simple jerk chicken

Chicken with ginger and mango sauce

Sweet onion chicken

Quick turkey Bolognese

Slow-cooked chilli beef stew

Chorizo and chickpea stew

Sizzling pork boats

Fresh tuna goujons with pineapple salsa

Spanish fish stew

Falafel and butternut squash salad

Puy lentils and feta cheese salad

Fresh tuna Niçoise

Mushroom frittata

Oven-baked mushroom pilaf

Spinach and pea rice

Red pepper and lentil bake

My favourite vegetable curry

My favourite chicken curry

Middle Eastern chicken

For the marinade:

For the sauce:

For the salad:

Chilli chicken salad

For the salad:

Mediterranean chicken with feta

Grilled chicken topped with sun-dried tomatoes and olives

Harissa roasted chicken, shallots and sweet potato

Homemade burgers

Peppered beef with mustard sauce

For the mustard sauce:

Shanghai-style pork

Sweet and sour pork

Pork stir-fry with water chestnuts

Roasted pork with plums

Maple-glazed pork

Pork and apricot skewers

Caribbean-style pork

Ham and lentil stew

Sausage casserole

Butternut squash with rustic beans and chorizo

Scallops and chipolatas

Halibut with Parma ham

Salmon and cucumber skewers

Salmon with lemon mustard sauce

Baked salmon on asparagus

Tomato and tuna bake

Prawn foo young

Prawn green curry

Spicy prawn stir-fry

SNACKS AND SIDES

Virgin Mary

Classic salsa

White bean hummus

Tzatziki

Coleslaw

Harissa olives

Slow-roasted tomatoes

Cauliflower pilau rice

Frozen grapes

Edam and celery

Melon with Parma ham

Cottage cheese with peaches

Homemade tortilla chips

Garlic and Parmesan popcorn

TREATS AND PUDDINGS

Mint tea

Tropical juice smoothie

Summer fruit sorbet

Peach sorbet

Watermelon sherbet

Pears poached in lemonade

Strawberries with toasted almonds and ginger

Perfect meringues

Chocolate meringue biscuits

Date and coconut cookies

Raspberry frozen yogurt

Raspberry cream

Boozy plums and apples

Classic baked apple

Stewed rhubarb

Chocolate strawberry lollies

Cocoa and raisin cereal bars

Beetroot and chocolate cupcakes

Vanilla custard dessert

Low-fat chocolate pudding

INTRODUCTION

Be consistent

Make it part of your routine

Set a goal

Apply yourself

Measure your success

Get some support

Train your mind as well as your body

HOW TO GET STARTED

How to warm up and cool down

EXERCISE GUIDE

EXERCISE 1: BODY WEIGHT SQUATS

Body parts worked: Legs, bottom, abs

EXERCISE 2: KNEE PRESS-UPS

Body parts worked: Shoulders, chest, back of arms, abs

Progression:

EXERCISE 3: PLANK

Body parts worked: Abs

Progression:

EXERCISE 4: HIGH STEP-UPS

Body parts worked: Legs, bottom

Progression:

EXERCISE 5: UPRIGHT ROWS

Body parts worked: Upper back, biceps

EXERCISE 6: HIP BRIDGES

Body parts worked: Bottom, abs

EXERCISE 7: FAST STEP-UPS

Body parts worked: Cardio intervals

EXERCISE 8: DUMBBELL DEADLIFTS

Body parts worked: Legs, back, bottom, abs

EXERCISE 9: DUMBBELL CHEST PRESS

Body parts worked: Shoulders, chest, back of arms, abs

EXERCISE 10: MOUNTAIN CLIMBERS

Body parts worked: Abs

EXERCISE 11: WALKING LUNGES

Body parts worked: Legs, bottom

EXERCISE 12: DUMBBELL LAT PULL OVERS

Body parts worked: Upper back

EXERCISE 13: HEEL TAPS

Body parts worked: Abs

EXERCISE 14: DUMBBELL SQUAT-CURL PRESS

Body parts worked: Legs, bottom, arms, shoulders

EXERCISE 15: BURPEES

Body parts worked: Cardio intervals

EXERCISE 16: SINGLE ARM DUMBBELL ROWS

Body parts worked: Upper back, arms

EXERCISE 17: COBRAS

Body parts worked: Back

EXERCISE 18: BENT OVER DUMBBELL ROWS

Body parts worked: Upper back, arms

EXERCISE 19: AB CRUNCHES

Body parts worked: Abs

What to do next

Credits

Copyright