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

Are you a mother of young children? Do you struggle on a fast day at teatime? Because I do. With a meagre breakfast and/or lunch, by teatime I am hungry, and then I have to prepare food such as pasta or chips (French fries), which I can’t eat. It’s just the temptation to pick up the odd chip that I find really hard to resist, because I could do it without even thinking about it.

So if you find yourself in a similar situation, you are not alone. I try and eat with the children or soon after. This helps, as I know my food is on its way. If there’s ever a time to employ the best of your willpower, it is now. Remember there are many mothers out there sharing your pain.

My backup plan after a hard day: fish fingers and beans, then we can all eat together. Two fish fingers and a quarter of a 415g can reduced sugar and salt beans has 220 calories and is very filling.

Do you eat your evening meal and then find the evenings rather long and boring? Do you find yourself constantly wishing you could eat some chocolate or cake? Don’t worry, this happens to the best of us. You are probably not that hungry, it’s just a bad habit, which is worse because you are relaxing.

Here are some of the things I like to do to keep myself busy and keep my mind off food until bedtime.

Take up a hobby– anything will do, something you do at home or go out to, as long as there’s no food or drink involved.

Watch a movie– go to the cinema or put a movie on the TV. A movie is longer than a TV programme and if you are enjoying it, you won’t be thinking about food.

Go for a swim– exercise is generally not a great idea on a fast day, but some gentle swimming is very distracting and no one is eating at the poolside.

Have a hot drink– fruit tea has no calories. I like peppermint myself. Another option if you have allowed yourself the calories is a low-cal hot chocolate drink. Normally around 40 cals, these will stop that chocolate craving.

‘I make myself a black tea or glass of water, ring a friend and try to take my mind off it. It’s only really bad just before I go to bed as I’m relaxing and nothing distracts me, but it doesn’t last and when I wake up the next day, I’m no more hungry than normal.’

Deek43

Everyone has slightly different ways of managing their fast days. You may find there’s a right or wrong way for you. Or you may find it develops over time.

‘After the first week, I realized I had to adapt the diet to suit my needs. I start with a minute quantity of bran flakes and semi-skimmed [low fat] milk. Any diet of mine just has to include a minimum of three cups of tea plus a low-cal chocolate drink at night. I have a mug of Bovril for lunch and calculate all this at about 200 calories. I then have a proper dinner in the evening.’

Peggy

‘Routine is key to the running of our household. I have breakfast at 7.15 a.m., a piece of fruit mid-afternoon and a light evening meal at around 7 p.m.’

Deek43

‘I drink lots of water and limit myself to one cup of tea and one black coffee during the day. I keep myself totally busy so I don’t think about food. I eat one meal in the evening, normally salmon and vegetables.’

Lou Piac

‘I eat lunch (200 cals) and tea (300 cals).’

Jo

‘Three meals – 150 cals for breakfast, 150 cals for lunch and 200 cals for dinner.’

Sarah

There are also plenty of tips about how to deal with the dreaded hunger pangs. The most frequent is simply, ‘By dreaming of tomorrow!’ but there are some other ideas too.

‘To deal with hunger pangs I drink a lot more fluid and look forward to my hot drinks as though they were food. I tend either to be more active in the evening or go to bed a bit earlier.’

Rachel

‘I drink more fluid, which helps with hunger pangs. I also try to do something interesting in the evening. I might go to the cinema or the theatre. In fine weather, I’ll go in the garden or out for a walk.’

Christina

‘I use drinks and snacks like Diet Coke, herbal tea, zero-fat yogurt and miso soups to take away the hunger pangs.’

Mikep

So now to the five normal days in a week. If you have tried the 5:2 diet before you may have heard the term ‘feast’ day bandied around for the non-diet days. This is a term I have made sure not to use here.

Let me explain. If you have tried the 5:2 diet before and found you didn’t lose much weight or you lost weight at the beginning and then it tailed off to nothing, then you are one of many. Lots of people who have problems losing weight on the 5:2 diet have the same problem. We are eating too much on our normal days and negating all the good work we are doing on our fast days.

Let’s look at me for example. In November 2012 I had been following the 5:2 plan for three months and was very close to my target weight. My plan was to continue following the plan right up to Christmas week, hopefully reaching my target weight in time for Christmas, and then I’d allow myself a week off. But as Christmas approached, although still sticking to my fast days, I stopped losing weight and even gained a pound or two. At the time I couldn’t understand it. But as I re-examined my goals after Christmas I realized how much I had been eating on my normal days. I would allow myself the mince pies or chocolates or fancy canapés because I could eat what I liked and enjoy it. In fact, I ate far more than I have done in previous years at Christmas because I felt I was justified in doing this, as I was still on a diet. But I’m sure, looking back, that I was eating far more than my recommended daily calories. No wonder the diet was no longer working for me.

The revelation that I had in the cold light of January is that you cannot go crazy, binge and eat rubbish for five days a week. It just cannot work. For sustained weight loss and a healthy, long life, you need to eat healthily on your non-fasting days too.

The difficult truth is that it took me until the end of February to get back to the weight I was the previous November. So if you are reading this because you are finding that the 5:2 diet isn’t working for you, then take a look at your ‘normal’ days and re-assess. The more people I have talked to about problems with the diet, the more often I find that this is the cause of a de-motivating failure of the 5:2 diet.

Since my moment of revelation in January, I have found a simple and logical solution. Feast days become normal, healthy days and the 5:2 diet is a winning formula once again. Here I set out the rules or suggestions that can make your normal days work for you. Don’t worry, I don’t suggest cutting out all fun and treats, but as with all healthy eating it involves saving snacks and chocolate for an occasional treat, rather than making them your standard diet. Your formula for a successful ‘normal’ day is as follows:

•Eat three healthy, balanced meals a day.

•Have light, healthy snacks such as fruit or yogurt if you feel peckish between meals.

•Do notcalorie count or reduce portion size; you are not on a diet.

•Do be aware of what you are eating. Is it necessary? Is it healthy?

•Do allow yourself the occasional treat.

•Cut back on processed food and ready meals.

•Prepare home-cooked food as often as possible – the recipes in this book are just as good on a normal day as a fast day.

•If you are still hungry after a meal, wait 20 minutes and see if you are still hungry.

•Do allow yourself a glass of wine or two, a tasty dessert or even a few squares of dark (semisweet) chocolate.

Foods to avoid:

•biscuits (cookies) and cakes

•pastries

•crisps (potato chips)

•non-diet fizzy drinks

•chocolate bars and sweets (candies)

•beer, lager and cider

Use the recipes in this book as a guide for healthy, balanced eating. Just add rice, pasta and bread as necessary, but avoid processed additions.

Three of your normal days should also be exercise days. Try and get yourself into a good routine so the exercise becomes an integral part of your normal days. If you like, you can split your normal days into three healthy days with exercise and two normal days where you can be a little bit more relaxed. This means you can effectively have the weekend off. But remember, don’t go overboard and cancel out all the things you have achieved during the week.

My schedule looks something like this:

If you are reading this without reading the section above about eating healthily on your normal days, then please have a look. It is by far the most likely reason that you are not achieving the desired weight loss. If, however, you think you are eating healthily on those days but would like to give yourself an extra push, then there are a number of additional options worth trying in the short term to help you reach your goals.

One of the things to try is extending the window. This means increasing the length of time you are fasting. A standard window might be from the last thing you eat the night before the fast until the time you eat breakfast the following morning. So if you start the fast on Sunday at 10 p.m. and fast until Tuesday morning at 8 a.m. then the total fasting time would be 34 hours. To extend the window to an optimum 36 hours, you could just make sure that you don’t eat after 8 p.m. on Sunday.

If, on the other hand, you find the 36-hour window a bit too long then you could try a 24-hour fast. This means starting at either 2 p.m. or 8 p.m. after lunch or dinner respectively and fasting until 2 p.m. or 8 p.m. the next day. This is slightly easier as you are eating a normal meal on both days, never having a full-day fast. This is also a good option if you don’t want to lose weight but want to gain some of the health benefits of the diet.

Another way to extend the diet is to add another day, making it a 4:3 diet. Try this if you want to lose some extra weight. The days should be non-consecutive, such as Monday, Wednesday and Friday.

Finally, try a mix between the two. This is a kind of two-and-a-half-day diet. Have two normal days of fasting, say Monday and Wednesday – these are 36-hour fasts as described above – then have one day 24-hour fast day, say from 6 p.m. on Thursday to 6 p.m. on Friday. This is something I do occasionally and means I still get my relaxed weekend.

The 5:2 diet will help you lose weight and look and feel healthier, but to look good all over we need to look at body tone. The good news is that exercising just three times a week together with the two fast days will dramatically improve how you look and feel. There’s no magic cure, but fasting plus exercise should even improve the appearance of cellulite. Remember, all exercise should be done on your normal days, not on your fast days.