Samson - 5: 2 Fast Diet Recipes: Quick & Easy 5: 2 Fast Diet Recipes for Your Fasting Days

5:2 Fast Diet Recipes Quick & Easy 5:2 Fast Diet Recipes for Your Fasting Days Stephanie Samson
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Contents

While the 5:2 Diet has been dubbed one of the best new diet trends, it is not exactly new. Fasting has been a part of human civilization for thousands of years, and has been considered both a healthy and spiritual practice. Simply stated, you fast for two days a week and eat whatever you want for five days a week. During the two fasting days, you consume about 25% of your normal caloric intake. For women, this is about 500 calories and 600 calories for men.

During the other five days, you literally eat whatever you want. By eating mainly leafy greens, fruits, and small amounts of protein on the fasting days, you can actually get through the twenty-four hours without feeling like youre starving. You might get a few hunger pangs, but theyre not as bad as you might think, nor do they worsen to the point of anguish. In fact, they diminish after a short while and before you know it, youre digging into your lean grilled pork chop smothered in pineapple and salsa for dinner! While the jury is out as to exactly why countless people lose weight on the 5:2 Diet, there are several solid theories with the science to back them up. The first theory is that the fasting triggers SIRT1, otherwise known as the skinny gene . When this gene is activated, our bodies stop storing fat and our fat metabolism gets a nice boost.

The activation of SIRT1 has also been linked to a reduction in risk for chronic illnesses often associated with extra fat cells, such as heart disease and diabetes. Another theory is that fasting causes you to consume fewer calories over time, even if youre eating chocolate cakes and cheeseburgers on your regular days. For example, an average woman would consume 2,000 calories per day to maintain her weight. By cutting down to 500 calories two days a week, shes effectively dropping 3,000 calories a week and will begin to lose weight.

Contrary to what you might believe, you wont necessarily be ravenous the morning after a fast day. You wont start gorging on cream doughnuts when your alarm buzzes at six oclock a.m.

Its likely that youll actually experience a decrease in appetite as your body adjusts to its new caloric intake. Youll feel fuller from eating smaller portions, and may even begin to gravitate toward the healthier choices that youve been consuming on the fast days. Even on those two fasting days, by choosing wisely, you can actually eat enough nutrient-dense, low-calorie foods to sustain you throughout the day. You might have a delicious yogurt parfait for breakfast, a big spinach salad with egg for lunch, and a grilled chicken breast with vegetables for dinner and even have a few calories to spare on a couple of healthy snacks when you feel that hunger twinge. The basic formula is 150 calories for breakfast, 100 for lunch, and 200 for dinner with one to three fifty-calorie snacks between meals. Having said that, you could choose to go all day without eating and then have a hearty 500-calorie dinner.

Thats the beauty of the 5:2 diet, its all completely adjustable to meet your own needs. Remember to consult your doctor before beginning any kind of new diet, especially if you have health concerns or you are incredibly physically active (such as training for a marathon). Following are a collection of simple recipes that comply with the 150-100-200 formula. These will help kick-start your 5:2 diet and get you on the path to a healthier, thinner you!
I'd like to take this opportunity to offer you something. The purpose of my recipe books is to help as many people as possible stick to their diets and reach their health goals. That's why I always keep my prices as low as possible.

I also like to offer my books for free for a limited time. This is so that I can say thanks to my regular readers. I do this by announcing my new releases on my social media networks. This way you can find out when my recipe books are free, or on sale and get them while they're discounted. To find out about each offer before anyone else, please follow me on my social networks: Facebook: https://www.facebook.com/stephaniesamsonchef Twitter: https://twitter.com/Chef_Samson Instagram : http://instagram.com/stephaniesamsonchef The reason I use social media is because it means you don't have to sign up to an email list and your inbox won't get flooded with my offers. With social media, I can post my offers and deals and you can go and check whenever you like.

I also try and post plenty of health, nutrition and weight loss tips there so that my fans and followers can get some real value from me for nothing! All I ask in return if you do take advantage of my deals, is that you take the time to give honest reviews on my books in Amazon. As you will know, seeing other people's reviews on anything can be the decider between buying and not buying. If you think my recipes are good then let everyone know about it! Now on to the recipes:

Ingredients: 2 egg whites 1/2 cup diced ripe Roma tomatoes 1 oz crumbled feta cheese 4 leaves basil, shredded Nonstick cooking spray Directions: In a small bowl, beat the egg whites with 1 tablespoon of water until slightly frothy. Wash and dice the tomato, removing the seeds and pulp. Shred the basil into thin strips. Spray a small nonstick omelet pan with cooking spray and set it over medium heat.

Gently fold the tomatoes, feta cheese, and basil into the beaten egg whites. Pour the mixed omelet into the preheated pan. When the omelet starts to bubble, gently push back the edges with a rubber spatula and tilt the pan so that some of the still-liquid egg runs down onto the hot pan. Do this several times until the omelet is fully cooked. Remove to a plate and salt and pepper to taste. * Serve with 3 medium strawberries for a 150 calorie breakfast.

Prep Time: 10 minutes Calories in Omelet: 135

Ingredients: 2 egg whites 1 slice lean ham cup frozen broccoli florets, thawed and drained 1 tbsp chopped fresh chives Nonstick cooking spray Grapefruit, to complete the breakfast Directions: For the omelet, beat the egg whites with 1 tablespoon of water in a small bowl until frothy. Spray a small omelet pan with nonstick cooking spray and set over medium heat. Dice the ham and fold it into the egg whites along with the broccoli and chives. Pour the omelet mixture in to the preheated pan. When the omelet starts to bubble, gently push back the edges with a rubber spatula and tilt the pan so that some of the still-liquid egg runs down onto the hot pan. Do this several times until the omelet is fully cooked.Next page