The 5:2 Bikini Diet: Over 140 Delicious Recipes That Will Help You Lose Weight, Fast! Includes Weekly Exercise Plan and Calorie Counter
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Jacqueline Whitehart. The 5:2 Bikini Diet: Over 140 Delicious Recipes That Will Help You Lose Weight, Fast! Includes Weekly Exercise Plan and Calorie Counter
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
Отрывок из книги
PART 1: THE 5:2 BIKINI DIET
Introduction
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I would recommend weighing yourself the morning after your second fast day of the week. If you fast on Mondays and Wednesdays, then Thursday morning before breakfast or a drink and after you have been to the toilet is when you will be at your lightest. If you can, use this as your weekly weigh-in to see if you have lost weight and hit your target.
This will depend entirely on your starting weight and fitness. If you have got more to lose, you will lose weight faster and can set a higher target. If you are quite close to your target weight and already reasonably fit, you won’t be quite as quick but you will still lose weight.
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