Читать книгу The 5:2 Bikini Diet: Over 140 Delicious Recipes That Will Help You Lose Weight, Fast! Includes Weekly Exercise Plan and Calorie Counter - Jacqueline Whitehart, Jacqueline Whitehart - Страница 32

You need to do a bit of planning before you start on the first fast day. There are many different ways in which you can eat your 500/600 calories, but I would recommend that on your first day you have three small meals.

For women this means something similar to:

100 cals for breakfast, 150 cals for lunch, 250 cals for dinner

For men this could look like:

100 cals for breakfast, 200 cals for lunch, 300 cals for dinner

You should plan out exactly what you are going to eat. Take a look at the recipe section (see here) for some inspiration. Try not to eat much carbohydrate as this is very calorific. Stick to lean meats, vegetables and complex carbohydrates such as pulses or beans. Don’t consume too many calories in drinks. Drink black coffee or tea, diet colas, etc. An omelette (one large egg has 89 calories) makes a good, filling and simple meal. A salad is also a good option for lunch or dinner.

If you normally drink caffeinated drinks, don’t cut them out, as a sudden lack of caffeine could give you a headache and make the fasting day harder. If you like milk in your tea or coffee just remember to count the calories. A cup of tea or coffee with (50ml/scant ¼ cup) semi-skimmed (low-fat) milk has 25 calories, made with skimmed milk it has 19 calories. A short skinny latte from Starbucks has 67 calories and a tall skinny latte has 102 calories.

You may find the evening rather long and drawn out too. As you have hopefully had 250–300 calories for your dinner you actually won’t feel as hungry as you did during the day. But if you are at home with some snacks in the cupboard then you may well need some will power. Top tips to get you through your first fast day evening: find something good on the television, have a hot drink and go to bed early!

Remember:

• Feeling hungry is a natural state.

• Have a calorie-free drink to satiate your hunger.

• The first fast day is the hardest.

• You only have to do it once.

• Tomorrow you can eat like a king.

• You are actively losing weight right now.

• Feel proud and revel in a real sense of achievement.