Samantha Logan - The 5:2 Fast Diet Cookbook: 150 Easy Fat-Burning Recipes Under 300 Calories

Copyright 2013 by Samantha Logan All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018. Skyhorse Publishing books may be purchased in bulk at special discounts for sales promotion, corporate gifts, fund-raising, or educational purposes. Special editions can also be created to specifications. For details, contact the Special Sales Department, Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018 or info@skyhorsepublishing.com.

Skyhorse and Skyhorse Publishing are registered trademarks of Skyhorse Publishing, Inc., a Delaware corporation. www.skyhorsepublishing.com 10 9 8 7 6 5 4 3 2 1 eISBN: 978-1-62636-431-8 Library of Congress Cataloging-in-Publication Data is available on file. ISBN: 978-1-62636-361-8 Printed in the United States of America Contents Introduction: Intermittent Fasting and Why 5:2 Works I f youre like most dieters, youve probably already sampled a bunch of different diets and jumped on the bandwagon for various weight-loss crazes. Maybe you found that they worked well for a while, but then became either unmanageable or too expensiveor, the biggest diet killer of them all, boring. The 5:2 Diet is different because it really does keep your life as normal as possible. For two days, and not in a row, you need to be extra-specially conscious of what you eat.

Otherwise, youre pretty much on your own. You want to eat ice cream or savor a bacon cheeseburger on a non-fast day? Thats okay. Have a cocktail on a day youre not fasting? Go for it. The 5:2 Diet takes the part of your dieting life thats about going without and condenses it to about 20 percent of your life. Lose weight working at it only about 20 percent of the time? How can that possibly work? Does it work? The 5:2 Diet targets a very specific component of weight-loss management: metabolism. Causing your body to go without in a regulated fashion actually helps you reset your metabolism and rev up your bodys fat-burning ability.

When you maximize your bodys ability to burn fat, you start losing inches, and mainly in that stubborn mid-section area. And the best part is that while this is all going on, youre only technically dieting two days a week, so the deprivation part barely even has time to sink in. Add to this that there are ways (at least 150 in this book) to feel less deprived on those fasting days, and you have a diet you can stick to and get the results youve been craving. Now you may be thinking that in all the research youve done about losing weight, one of the main ways a person can pretty much guarantee theyre not going to lose weight is by not eating. The more you understand about fasting and the better you understand it, the more youll see that fasting isnt starving at all. Its simply a matter of cutting down calories drastically some of the time.

While the normal calorie allowance intake for men is about 2,500, and for women, 2,000, the 5:2 Diet calls for 600 calories for men and 500 for women on fast days. But is it even possible to eat enjoyably on that little amount of calories? It is! If food plays a major role in your enjoyment of life, fasting could actually work well for you. If you cant subsist on protein shakes and carrot sticks, you dont have to. With the 5:2 Diet you can eat food. Real food. Good food.

You just have to monitor the calories your foods harbor, and be cautious with how you prepare foods as well as the portions you consume. Each of the recipes in this book is no more than 300 calories, and many are even less than that. Theres even a special dessert section in the back that will give you low-calorie rewards to look forward to on non-fasting days. Some people enjoy the 5:2 Diet so much, they make it a lifestyle choice to fast one or two days a week, and this isnt a bad thing. Scientific studies have proven that the benefits of fasting go beyond simply shedding excess pounds. An intermittent diet can, among other benefits, delay the onset of Alzheimers and Parkinsons Disease, and may also prolong your life.

As with any weight-loss plan, it isnt just about what you eat (or dont eat). Yes, you can lose weight on the 5:2 Diet, but you can maximize the weight you lose by adding or upping your exercise. This doesnt mean going to the gym religiously; it could be as simple as deciding to take the stairs instead of the elevator. Parking in the farthest spot away from the store in the parking lot. Walking just half an hour a day. Stick with your plan, add more steps to your life, and you too will see results.

I hope the recipes in this book will help you to enjoy satisfying foods on your fasting days, as well as help you make smart food choices on the other days of the week. Reaching for plain or sparkling water instead of a sugary juice or soda, substituting leaner meats for fattier ones. These small steps you take can set you on a road to a healthier, longer-living you. Chapter 1: Breakfast and Smoothies On fasting days, you definitely want to make the most of breakfast. The more satisfying this meal, the easier it will be to make it to the next time you eat. That being said, a bowl of fruit salad is a healthy breakfast, but is not likely to sustain you until dinner, so its not a great choice on a fasting day.

To stave off hunger, make sure your breakfast maximizes protein. Eggs, simply prepared, are excellent sources of protein. Another healthy alternative is smoothies, though you have to be careful with these. While packed with nutrition, smoothies (not the ones included here) have a tendency to shoot up your calorie intake. Carb-heavy foods like cereal, cereal bars, muffins, toast, and so forth can get very high in calories, though some low-cal recipes for these kinds of foods have been included here, for variety. These types of breakfasts are best for non-fasting mornings.

Broccoli and Gruyere Omelet Total Calories Per Serving: 179 Nutrient-rich broccoli gets a creamy kick from gruyere cheese in this light yet satisfying omelet. Add a slice of dry toast for an additional 70 calories and your calorie count will still be under 250 for the meal! Makes 1 Omelet Ingredients Cooking spray 3 egg whites 1 slice gruyere cheese cup broccoli, chopped Salt and pepper, to taste Directions Step 1: Coat a nonstick skillet with cooking spray and heat on medium. Step 2: Whisk egg whites in a bowl and pour into heated pan. When edges firm, add cheese to the center. Top with chopped broccoli and sprinkle with salt and pepper. Step 3: When omelet firms, about 1-2 minutes, use a spatula to fold up the sides to the center, one side at a time.

Serve immediately. Variation Gruyere is close to Swiss cheese, though it has a nuttier, creamier taste. If you prefer to use Swiss, youll lose out on that flavor, but youll save yourself about 10 calories. Also, if you want to use 2 whole eggs instead of 3 egg whites, this will increase your calorie count by about 60 calories. Nutritional Information Calories 179 Calories from Fat 84 % Daily Value Total Fat 9.4 g: 14% Saturated Fat 5.3 g: 27% Trans Fat 0 Cholesterol 31mg: 10% Sodium 273mg: 11% Total Carbohydrates 3.7 g: 1% Dietary Fiber 1.1 g: 5% Sugars 1.6 g Protein 20.4 g Vitamin A: 11% Vitamin C: 68% Calcium: 31% Iron: 3% Red, Whites, and Green Omelet Total Calories Per Serving: 217 A yummy, quick, highly nutritional way to start the day. You can add extra salt but you wont need it: The feta cheese should satisfy your salt cravings, and the sauted shallots add another dimension of flavor.

Makes 1 Omelet Ingredients 3 cherry tomatoes, chopped 1 teaspoon olive oil 1 tablespoon shallots, minced cup baby spinach leaves Cooking spray 3 egg whites 2 tablespoons feta cheese, crumbled Directions Step 1: Place chopped tomatoes on a paper towel to absorb excess water. Step 2: Add olive oil to a skillet and heat on medium. Add shallots and saut until soft, about 3 minutes. Toss in the spinach and saut until just wilted, about 1 minute. Set aside. Step 3: Carefully wipe out skillet with dry paper towel and coat with cooking spray.