Digital BALANCE YOUR CALORIES AND LOSE WEIGHT QUICKLY
Edition
40
Lreocwip-ceasloforire
fasting
days
THIRD
EDITION
Fasting has long been a key facet of
human eating habits. Whether it's our
hunter-gatherer ancestors going for long periods without a
successful catch, or a self-imposed fast for spiritual purification,
there are times when one simply does not eat anything. It can be
good to take a step back from the traditional three-meals-per-day
mindset, and really assess what we are eating.
That's where fasting diets come in. Said to bring about many
benefits, including weight loss and improved metabolism, interest
in fasting diets has skyrocketed in recent years. But that doesn't
have to mean you give up eating delicious foods – so long as you
considerably reduce your calorie intake some days of the week,
you can enjoy a normal, balanced diet the rest of the time.
Inside this book, you'll find all the information you need to get
started on your fasting journey, including a selection of diets to
decide which one works best for you. Then, browse our collection
of tasty, super low-calorie recipes, chosen just for you so you can
love what you eat and lose weight at the same time.
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Fasting Diet Book Third Edition (3218)
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FASTING 94 104
8 What is Fasting?
18 How to fast safely
22 The 5:2 Diet
26 Alternate-Day Fasting
30 Intermittent Fasting
34 Juicing
BREAKFAST PLAN
YOUR OWN
40 Vegan BLT sandwiches with MEALS! GO
tofu bacon
TO PAGE
42 Honey muesli bars
44 Cottage cheese pots with fresh berries 124
and mint
46 Omelette rolls with smoked salmon
48 'Full English' frittata muffins
50 Chestnut mushroom toast
LIGHT MEALS
54 Tomato soup and cream cheese
baguette
56 Carrot, coriander and coconut soup
57 Spinach and pea soup with croutons
58 Wild rice salad with chicken and
vegetables
60 Oyster mushroom tacos
62 Korean pancakes with kimchi and salad
64 Risotto with goat's cheese
66 Courgetti with poached egg
68 Pepper tartare with honey and
poppyseeds
70 Omelette with broccoli, baby carrots,
cheese and spinach
122
84
MAIN MEALS
74 Stuffed red peppers
75 Cheese stuffed sweet potatoes
76 Vegan poké bowl
78 Burrito bowls with chicken
80 Tofu Pad Thai
82 Haddock fillets on roasted vegetables
84 Pepper and potato bake with egg
86 Crustless vegetable quiche
48
88 Pomegranate and coriander curry
90 Linguine with crab, tomatoes, courgette
and grated cheese
92 Marinated tofu salad
86
94 Thai coconut noodle soup
96 Cauliflower and green bean vegan
biryani
98 Vegan 'meatballs'
TREATS
102 Chocolate-covered cherries
104 Rainbow vegetable crisps
106 Chickpeas with a parmesan coating
108 Chocolate and chia coffee cream
110 Watermelon granita
62 JUICES
114 'Rising sun' smoothie
116 ‘Pink power’ smoothie
118 'Hot summer' savoury smoothie
120 Green smoothie
122 Blueberry smoothies with grated
coconut, lemon, and mint
Could you introduce
fasting into your lifestyle
and reap the rewards?
Image source: Getty Images
WHAT IS FASTING?
Understand what fasting is and how it can help you
reach your weight-loss goals
The concept of ‘fasting’ has been hitting the FASTING EXPLAINED
headlines recently, promising such potential
benefits as weight loss, increased energy, an So what is fasting? Essentially, it is making a conscious
improvement in chronic digestive conditions, and choice to abstain from food. In the strictest forms of
even a reversal of Type 2 diabetes. Usually this comes fasting, normally associated with religious or spiritual
in the form of ‘intermittent fasting’, of which there are belief, this means no food or drink for a set period of
numerous variants, but there are other variations too, time. Other types of fast are less restrictive, allowing
such as juice fasting. drinks of water for example, or for shorter periods of
time. Dietary fasts can either refer to not eating at all
There is no shortage of new diets year on year, for a set amount of time and eating normally outside
but fasting, in one guise or another, has always been of that, or they can mean a severe reduction in food
around – long before it became the diet de jour – and intake for a day or number of days, in between days of
its advocates are many, ranging from celebrities and eating a normal amount. There are also medical fasts or
television stars, to well-regarded health experts and diagnostic fasts, where you are unable to eat because
clinical professionals. of a surgical procedure or medical testing.
8
What is fasting?
image source: pixabay until breakfast, removing the habit of evening snacking
and late-night meals. This gives your body a chance to
properly metabolise and digest food before you go to
sleep, leaving it better able to focus on key overnight
tasks, such as repairing cells and regulating your
blood-sugar balance.
There are a number of different types of fasting,
some of which we will explore in more detail
throughout this book. The main variants of fasting
include the following: whole-day fasting, where you
either fast or eat significantly fewer calories for a whole
day, repeated a number of times a week; alternate-
day fasting, which is where you either fast or eat
significantly fewer calories every other day for the
whole day; and time-restricted fasting, which involves
breaking your day down into an ‘eating window’ and
a ‘fasting window’. There are also fasts where you only
have one type of food for a period of time, abstaining
from all other, usually solid, foods.
Join a Facebook group for a brief historY of fasting
support and motivation
Clearly fasting is nothing new and is part of our normal
Fasting differs from starvation. Fasting is a voluntary rhythm. However, deliberate fasting is also something
choice not to consume food, whereas starvation is not that has been consciously practised for centuries for
a choice. One of the many myths surrounding fasting is many different reasons.
that it will force your body into ‘starvation’ mode. Our
body stores plenty of excess energy that we can tap Fasting was historically considered a medical practice
into, as we will detail shortly. A day or two of fasting to heal the body and mind. Pythagoras, the famed
will simply mean that we start to tap into our reserve Greek mathematician, is thought to have fasted. There
energy rather than fresh energy sources. As long as you isn’t a great deal of information about Pythagoras, but
are drinking water, you can cope without food. it’s believed that he was born in around 570 BCE. There
are stories that say he travelled to Egypt and wanted
You are generally considered to be in a ‘fasted’ state to join a particular school to gain further knowledge.
somewhere in the region of 8-12 hours after you last ate His application was refused until he completed a 40-
something, though there are many factors that affect day fast, coupled with specific breathing exercises, as
this, such as your age, weight, metabolic rate and so a spiritual undertaking. Of the fast, he is thought to
on. We all fast every day without really considering it
as such. Most of us eat for the last time each day in the You may be required
evening before going to bed, and not eating or drinking to fast before certain
again until waking. This is why we ‘break’ the ‘fast’ in medical procedures or
the morning. For most of us, if we’re getting an average diagnostic tests
amount of sleep and not eating immediately before
bedtime or upon waking up, we are fasting every day image source: pixabay
for somewhere in the region of ten hours.
The overnight fast used to be longer. The modern
habit of snacking means that our usual overnight fast
has shortened. Not so long ago, a couple of generations
back, mealtimes were more rigid: three square meals
a day at set times, and few, if any, snacks in between.
This was before the times of late-night takeaways and
pre-packaged food. The evening meal would have been
served at around 5pm or 6pm, and then it would have
been usual to not eat again until breakfast at 7am. This
gave the body a natural fast of 13-14 hours.
Many of the dietary fasts that we see touted as ‘the
next best weight-loss program’ are actually fairly similar
to this traditional way of eating. They often advocate
finishing your evening meal earlier and not eating again
9
WHAT IS FASTING?
Image source: Getty
Fasting is thought to
improve mental clarity,
focus and concentration
have said, “Through this purification, my centre of being But the practice of fasting for a political motive goes
has changed…” He explained that he had approached back much further than this. Indian ‘hunger protests’
the school purely to gain new knowledge from an were abolished by its government in 1861, indicating
intellectual standpoint, but the fasting and breathing that there was a high prevalence in the use of this
training opened him up to a different way of thinking. tactic. It’s thought that hunger strikes even go back to
around 400 to 750 BCE in India, with references in key
Later, Paracelsus, a Swiss physician and alchemist Indian texts.
who made huge contributions to medical
understanding, is often quoted as having said: Fasting was also employed in pre-Christian Ireland,
“Fasting is the greatest remedy – the physician within.” where it was called a ‘Troscadh’ or ‘Cealachan’ and
This is part of the reason that fasting is believed to help there were rules in the way that it could be carried
heal the body and is linked to the improvement or cure out to protest injustice. The fast itself would usually be
of a number of conditions.
Excess carbohydrates Image source: Getty
There have been many practitioners throughout are turned into glucose
the 20th century who have prescribed fasting as an molecules, and stored
alternative medicine. Many of the claims made at this in chains as glycogen
time were sensationalised and have not been proven.
For example, in The Fasting Cure by Upton Sinclair, the
author claimed that fasting could cure most diseases.
While fasting has generally been used in a positive
light, it has also made the headlines as a political
manoeuvre. It’s a method of non-violent protest or
awareness campaign where people go on a voluntary
‘hunger strike’. Famously, the Indian activist Gandhi
undertook many long-term fasts as part of his
endeavour to free India from British colonial rule. His
non-violent civil disobedience, including many ‘fast
unto death’ hunger strikes, played a role in changing
the future of his country completely.
10
What is fasting?
OTHER FASTING DIETS
Here are a few more diets based on fasting principles that we won't
be covering in this book
The Warrior Diet The Daniel Fast
www.orihofmekler.com www.daniel-fast.com
this is another time-restricted fasting pattern, this religious-based fasting diet is based on the
developed by ori hofmekler, formerly of the israeli book of daniel in the old testament, taking specific
special forces. however, you might find that it’s direction from passages within the book, as well as
quite extreme for a fasting diet. You fast for 20 hours other parts of the bible. it advocates an extended
a day and then are encouraged for eat as much as 21-day period of prayer and fasting, designed to
you want for 4 hours a day. it’s hard to sustain and simplify your life so that you can concentrate on your
isn’t backed up by any scientific evidence, though relationship with god without distraction. it’s not
its core principles are very similar to that of the a complete fast, but there are strict restrictions on
leangains/16:8 method. what you can eat and drink during the fast period.
LighterLife Fast Fast 800
www.lighterlifefast.com www.thefast800.com
this is another plan based on intermittent fasting, but the fast 800 is the new diet from dr Michael Moseley
uses replacement shakes, bars, meals and soups on who brought the 5:2 diet to popularity. this plan
fasting days to keep your calorie intake low on two gives you a slightly more generous allowance of 800
days a week. in its essence it is the same as the 5:2 calories. at first, if you have a lot of weight to lose,
diet, with fast days and smart days. on fast days, you stay on an extended period of 800 calories a day.
you can choose from four lighterlife options, and then you move to a 5:2 pattern, with 800 calories on
on smart days you have three healthy meals and two your fasting day. You eat a mainly Mediterranean diet,
snacks of your choice. it's a convenient option for and it encourages exercise and mindfulness as part of
those on the go. the plan.
11
What is fasting?
carried out on the doorstep of the person who caused meat, eggs, butter, cheese or milk can be eaten; and
the injustice, though reports vary as to how much this alcohol is forbidden. During Holy Week (leading up to
was carried out and to what extent. Easter), the daily meal should consist of bread, salt,
herbs and water. In the West, this type of fast is less
But the most common reason for undertaking a observed than it used to be, though there are variations
fast, other than for health and weight-loss reasons, throughout the denominations.
is because it forms part of a religious belief system.
Probably the best known of these is Ramadan, one of Almost every major religion has some concept of
the five pillars of Islam. Muslims believe that fasting fasting, including Buddhism, Hinduism, Judaism and
applies to more than just food and drink. During the Sikhism. The traditional yoga practice, which originated
month of Ramadan, when Muslims fast from sunrise in ancient India, also includes an element of fasting
until sunset, the aim is to purify both body and soul, and recommends one fast day a week (either on a
through the abstinence of food, drink, smoking, Monday or on a Thursday) as a spiritual fast. Water
sexual relations, lustful thoughts and sinful behavior. can be drunk as needed, but no solid food is allowed
Each evening, after the Sun has gone down, a person for the fasting day. The aim is to also spend the day in
may eat to break the fast, but overindulgence is a positive, spiritual mindset – strengthening the bond
discouraged. Fasting is also encouraged on other days between fasting and mindfulness.
outside of Ramadan too, though not compulsory –
fasting is woven into the fabric of the religion. However, a resUrgenCe in popUlaritY
there are also forbidden days on which fasting should
not be carried out. Weight-loss diets are nothing new, but intermittent
fasting regimes have had a resurgence over the last
In Christianity too, there are various forms of fasting decade. There are now hundreds of books, apps and
among its denominations. In some practices it does websites dedicated to fasting, whether as a one-off fast
not mean a full fast, but a reduction in food or the to kickstart weight loss, or on-going fasting patterns,
abstinence of certain foods, for example, during Lent. such as those employed by the 5:2 diet, alternate-day
The Black Fast is one of the more rigorous fasting fasting and time-restricted fasting (all of which we will
regimes, and it is still practised in some areas of the cover in more detail throughout this book).
world on Ash Wednesday and Good Friday, or even
throughout the whole of Lent. The fast isn’t strictly no The main reason that they are proving so popular is
food – only one meal a day is allowed after sunset; no that they are simple to understand. While other weight-
Weight loss is often
the primary motivation
for people undertaking
a fasting diet
image source: getty
12
What is fasting?
The original practice
of yoga includes some
element of weekly fasting
image source: getty hoW does fasting WorK?
loss regimes involve tracking macros, assigning points Why would you willingly give up food? Well, if you’re
values or limiting certain food types, most fasting diets looking to lose weight, then this is a diet that should
don’t dictate what you can and can’t eat. There is a work. Fasting is quite a normal state of being for
certain amount of calorie counting if you’re following humans; our ancestors would have had periods when
a plan where you have a reduced calorie intake on food wasn’t readily available and times where there
some days, but it’s not all the time. You can still have a was plenty. One of the reasons that we store fat on our
social life, eat out with friends and exercise. You simply
don’t eat as much, some of the time. This is why it’s You are thought to
considered a true lifestyle choice and not a diet – you enter a fasted state
can continue it long-term to ensure that the weight about 8-12 hours after
stays off and to keep a healthy, balanced attitude
towards your food intake. your last meal
As with all popular weight-loss diets, the celebrity image source: getty
world has adopted it and extolled its virtues. For
example, in 2013, X-Men actor Hugh Jackman said
about the Leangains diet (or 16:8 intermittent fasting
diet): "I haven't put on nearly the amount of fat I
normally would. And the great thing about this diet is, I
sleep so much better."
Chris Hemsworth, who had to slim down from his
bulky role as Thor in the Marvel series for In the Heart
of the Sea, said on a chat show that he also practised
intermittent fasting: "You have like a fasting period of
15 hours, like you stop eating completely, and then you
have little meals through the day."
It’s also thought that Beyoncé, Jennifer Lopez and
Miranda Kerr are all fans of intermittent fasting plans.
13
WHAT IS FASTING?
During the month of
Ramadan, fasting is
practised from sunrise
to sunset
Image source: Getty
bodies is that we hold on to the excess energy that we whether for simple body functions, day-to-day activity
don’t need to use as fuel in times when food is scarce. or exercise, you will use and deplete your glycogen
stores first. If this runs out, then your body will start
In the modern Western world, food is very rarely using fat as energy instead. However, as we mentioned
scarce. So, our body still holds on to excess fat but we above, we often keep a continuous drip of food going
never have the chance to tap into it and use it, because into our body, meaning we never reach this stage.
we are never far away from our next meal. Over time,
this will lead to becoming overweight or even obese. And this is where fasting can step in. On the days that
This means that we need to eat less, so that we have you don’t eat or you eat a lot less, your insulin levels will
less excess to store as fat, and we need to give the naturally fall as you don’t need as much of it to process
body a chance to use some of its stored fat as energy. food – there is no excess to convert. As such, your body
Fasting diets use these principles as the core reasoning will have to rely on the stored glycogen in your muscles
why they work. and liver to perform its usual functions, from simple
automated processes like breathing to actively moving
Simply, when we eat food our insulin levels increase. around. There is normally enough stored glycogen
This is a normal process to break down our excess to use as energy for around 24-36 hours. Once the
food into something that we can store until we need glycogen is depleted, your body will have to access the
it. Carbohydrates are broken down into glucose, which stored fat and start burning that instead.
is linked into chains to form glycogen, which is then
stored in our muscles and in the liver. This is why we FASTING FOR WEIGHT LOSS
often eat carbohydrates before intense exercise, so that
we have readily available glycogen to fuel the workout. If followed properly, a fasting diet should see you lose
weight at a steady and sustainable rate. This is due to
But our body can only store so much glycogen a number of factors. First, as mentioned above, you are
and the excess glucose has to go somewhere. The forcing the body to exist in its fasted state for longer,
liver undergoes a process called de-novo lipogenesis, meaning that it will have to start burning your excess
which turns the glucose into fat that can be stored as fat as fuel to get through the day. This will then lead to
fat deposits around the body. Unlike the process of overall weight loss. You are helping the body to find a
creating glycogen, there is no limit to how much fat can balance between eating and fasting so that it can use
be created and stored. all the fuel stores that it is designed to access.
The glycogen is far more easily accessible to our body
to be used as fuel. When you need to access energy,
14
What is fasting?
TOP TIPS FOR COPING image source: pixabay
WITH HUNGER
Getting used to feeling hungry can
be hard, but here are our top tips for
getting through the day
You will feel hungry on a fast day or fast period
to start off with! but there are things that you
can do to help you manage your cravings and get
through the day. it does get easier with time too.
Drink some water Do some exercise
Water fills your stomach and helps you feel less some gentle exercise can help with hunger
hungry. some dieters also suggest trying fizzy pangs – go for a walk or, if you’re at work, try
water as the bubbles make you feel even fuller. just walking up and down the stairs or over to a
colleague’s desk.
Distract yourself
Have a nap
hunger pangs tend to come and go, so if you can
distract yourself, you’ll probably find that they will it’s not always practical, but if you happen to be
go away. try reading a book or doing a puzzle at home, you can have a short nap, which can give
– anything that engages your brain so you don’t you some energy back to get through the day.
think about your hunger.
Plan ahead Think ahead
if you have been feeling very hungry on fast days, Motivate yourself to keep going by planning
make sure that you’re eating enough the day your next day’s meals. having something to look
before. plan your last meal to have lots of protein forward to and knowing it’ll be worth it can keep
and fibre to keep you fuller for longer. you on track.
Have a coffee Join a community
Coffee can help restrain your appetite and make Join a facebook group for your chosen diet, as
you feel less hungry. have it black if you can and then you can chat to likeminded people who are
don’t add sweetener. doing the same thing as you for support.
Second, you are reducing your overall caloric intake. image source: eva rinaldi
By dropping the amount of calories that you eat in a
week, even by doing nothing else, you should start to Actor Hugh Jackman
see weight come off. Simply reducing the amount of is one of the many
food you eat will have an effect.
celebrities who have
However, if you are fasting for weight loss, in order spoken out about their
for the diet to be really effective, there is a little more
to it. What you eat on your non-fasting days is just fasting lifestyle
as important. If you’re eating a lot and relying on a
couple of fast days or a long fasting window for weight 15
loss, your progress will be slow. But if you ensure that
when you’re not fasting you are eating a healthy, well-
balanced diet with the right amount of calories for
your height, weight and activity level, the results will
be more significant. Add in some exercise too and you
are moving towards a sustainable lifestyle that can help
you get to and maintain a healthy weight.
Losing weight brings about many benefits. The NHS
UK states that even losing 5% of excess weight, if kept
off, can bring about a number of health benefits. It
states that being overweight or obese increases your
What is fasting?
There are lots of
different types of
fasting diet, including
time-restricted fasts
image source: getty
risk of high blood pressure, heart disease, stroke, Type feel deprived as your next proper meal is never more
2 diabetes, some types of cancer, osteoarthritis and than a day away.
back pain. By losing weight safely, following a healthy
diet and increasing your activity level, you can start to other health benefits
reduce your risk level.
Fasting has been widely associated with a number
So why should you chose a fasting diet over a of significant benefits. It is most commonly used as
conventional diet if weight loss is your primary aim? a weight-loss method, at least initially, but its effects
There isn’t really any solid evidence that following an can be far more important. There have been links that
intermittent fasting diet over a conventional diet (one show fasting can prevent insulin resistance and help to
that restricts calorie intake a little on a daily basis) will control, and even potentially reverse, Type 2 diabetes.
make you lose weight any quicker. But that is based
on following each diet to the letter, as they will both It’s important not to get too caught up in the hype,
broadly reduce your calorie intake over a week by the so if you have Type 2 diabetes, you should never start
same amount, resulting in a similar level of weight loss. an intermittent fasting diet without speaking to your
GP. diabetes.co.uk acknowledges that it may help
Many of a fasting diet’s benefits are actually more with weight loss and improve blood sugar levels, and
practical than physical. If you know that you need to recognises that there is some evidence that a 5:2 eating
lose weight but find it hard to stick to a conventional pattern could improve insulin sensitivity for those with
diet, this could be your answer. Where most diets will prediabetes or Type 2 diabetes. There have not been
look at reducing your food intake every single day, any long-term clinical studies to prove the benefits,
making it hard to stick to, a fasting diet only limits though some smaller studies and anecdotal evidence
what you eat temporarily. You can eat normally, albeit are promising.
making good healthy food choices, most of the time.
This makes it very simple – there are no special meals It’s really important to note that intermittent fasting is
or ingredients needed, you can eat what you enjoy unlikely to be recommended for those who use insulin
and you are not restricted. It’s not a time-intensive diet or other medication like sulphonylureas or glinides,
– quite the opposite in fact, as there is very little prep as fasting could increase the risk of hypoglycemia.
required for a fasting day. It won’t cost you anything diabetes.co.uk also says that for those who have Type
extra, you don’t have to give up anything and you never 1 diabetes, an intermittent fasting diet could make
diabetes management more difficult and that this kind
16
What is fasting? Choose the right
fasting diet for
of diet should never be followed without a professional
monitoring your progress. you and you could
embrace a whole
There are many other reported health benefits, new lifestyle
which are again based on smaller-scale studies and
anecdotal evidence. Many followers of these diets have image source: getty
said they feel mentally clearer and have better focus
and concentration. This is one of the benefits reported
by those who follow fast diets for religious or spiritual
reasons, and is why fasting is considered so important
to help build a connection with one’s deity or one’s self.
Other benefits may include short-term increases in
Human Growth Hormone, improved cholesterol levels,
a reduction in the risk of Alzheimer’s disease and a
possible reduction in overall inflammation. It’s also
thought that fasting long-term could add years on to
your life.
Of course, fasting isn’t for everyone. In our feature on
'safe fasting' later in this book, we will look at how to
undergo a fast safely, the possible negative side effects
of fasting and who fasting isn’t suitable for. Please
make sure that you read this section carefully before
undergoing any form of fasting diet, and always speak
to a medical professional if you have any concerns.
By now, you should have a good understanding of
fasting and the different ways you can introduce it into
your life. The rest of this book will go into the different
fasting diets in more detail, as well as give you plenty
of advice on how to fast safely. Then you will be able
to delve into some delicious recipes to help you get
started on your first fast day!
Your body fasts
every day overnight,
from your last meal
until breakfast
image source: pixabay
17
Make sure that Image source: Getty Images
you check with
your doctor before
starting a fasting
diet if you have
health concerns
HOW TO FAST SAFELY
As with any diet, there are risks with fasting, but we
explore how to fast properly
If you’re going to undertake any form of fasting, that you have at least eight glasses of water during
you need to be aware of the potential risks as well the day, as well as any herbal teas you enjoy. Include
as the reported benefits. It’s important to do your plenty of fruits and vegetables in your meals, as
research before you undertake any new diet regime, these also contain a lot of water naturally. If you don’t
and fasting is no exception. drink enough water, you may become dehydrated.
We’ve already touched on some of the possible side Dehydration symptoms including feeling thirsty, dark
effects of fasting on the individual diet pages, but here coloured urine, feeling dizzy, feeling tired and having a
we’ll go into these in more detail, as well as who fasting dry mouth or lips.
isn’t suitable for, the possible risks and how to negate
these, and key signs you should watch out for. You may also experience heartburn from not eating.
By being more aware of fasting and its effects on This is because your stomach will reduce the amount
the body, you can learn to fast safely and effectively, of acid it produces in the absence of food. However,
reaping the rewards without the negative effects. thinking about food or smelling it during it fast might
cause the stomach to produce acid. Without any food
COMMON SIDE EFFECTS to digest, this acid can cause heartburn.
One of the most common problems associated with The lack of food in itself can have side effects. You
fasting is dehydration. We often underestimate how may feel tired, lack concentration, struggle with your
much of our fluid intake comes from the foods that we memory, feel weak, get dizzy or have an increase in
eat. This is why we keep mentioning the importance of your stress levels. There is a reason that the phrase
drinking water, even on fast days. ‘hangry’ has come into common use; our moods can
fluctuate when we’re hungry. These feelings may pass
For those practising fasting due to religious reasons, as you get used to fasting, but you should stay aware of
even water is not allowed. In these circumstances, them in case they don’t. You may also find that fasting
it’s important to prioritise drinking during the non- interrupts your sleep, which means that your body is
fasting periods so that you enter a fast well-hydrated. unable to heal and restore properly.
For those who are fasting for their health, make sure
If you are fasting more frequently, you may also find
that you are lacking in nutrients over time, and this
18
HOW TO FAST SAFELY
Fasting safely Image source: Getty Images FASTING AND MINDFULNESS
means prioritising
your own health and There is a link between the acts of
wellbeing over and fasting and being mindful
above weight loss
There is a reason that fasting is part of
is why you need to plan and prepare your meals to spiritual and religious teachings. In these
ensure a good intake of vitamins and minerals. For circumstances, weight loss and health are
example, you may suffer from cramps if you don’t eat not the point; these fasts are designed to
enough salt. You might also find that you suffer from help you get more in touch with yourself
digestive issues, such as diarrhoea or constipation. You and feel a deep sense of connection and
may wish to consider supplements to ensure you meet peace. Mindfulness is very closely linked to
your nutritional needs. the art of fasting, but it’s something that is
not practised enough in today’s busy world.
SAFE FASTING ADVICE We are often suffering from stress and not
enough sleep, all of which is exacerbated by
There are a number of ways that you can combat these unhealthy diets full of junk and processed
side effects and fast safely. It’s not recommended to foods. Mindfulness can help to reduce stress
undertake long fasts. While there may be reasons why levels, aid sleep and even be a tool to use in
some people undertake fasts of more than 24 hours, general health and wellbeing. Used correctly,
when you are fasting for health purposes and weight it could even help with weight loss.
loss, stick to modified fasting diets where you eat a
reduced calorie intake, or time-restricted fast diets. This You can incorporate mindfulness into your
should help to stave off the more common side effects new lifestyle in a couple of ways. First, you
of fasting, like irritability, lack of focus and energy, and can be more mindful about what you eat.
dizziness. Make sure that your low-calorie periods When you only have 500 calories on a fast
include filling, nutrient-dense foods to keep you going, day, you should try and be more aware of
and if you’re on an eating window cycle, ensure you what you are eating. Enjoy the process of
fully use your time wisely to get enough food in. preparing your meal, savour each bit and eat
slowly. Don’t eat with the TV on and focus
Make sure that you eat protein-rich foods every day. on what you are putting in your mouth. This
This helps to prevent you from losing muscle mass as will help you feel more satisfied with what
well as fat. You want to lose weight, but in the right you have eaten and more aware of what you
way. Protein will help you to maintain muscle mass, and are putting into your body. You can also use
it has the added benefit of helping you feel fuller for mindfulness to help when hunger strikes. Do
longer and reduce your appetite. something that you can get fully involved
in – go for a walk, for example, and make a
It’s also really important to listen to your body. If you conscious effort to note your surroundings,
don’t feel well when you’re fasting, that is your body feel the wind on your face and hear the
telling you to stop. While you might feel weak, tired, crunch of grass under your feet.
angry, stressed or hungry during a fast, it shouldn’t
make you feel poorly. Should you feel very faint or sick, Image source: Getty Images
19
HOW TO FAST SAFELY
It’s really important to
stay well hydrated when
fasting to prevent serious
side effects
Image source: Pixabay
BEST EXERCISE FOR Image source: Getty Images
FAST DAYS
nauseous. Break your fast with something light and
Try these low-impact exercises on simple, then when that is digested, you can try a bigger
days when you’re not eating meal. Plus, if you routinely binge on a lot of food after
a fasting cycle, you are likely to undo the benefits of
Once you’re used to fasting, you might find fasting and might not lose the weight you intended.
you can do whatever exercise you like and
there are some benefits to fasted training You may still feel low or moody during a fast, which
– many endurance or power athletes will is particularly common at the beginning of a new diet.
deliberately exercise in a fasted state due to You need to give yourself a distraction at these times,
its potential performance benefits. But for to boost your energy in other ways and take your mind
most of us, especially starting out on fasting, off of food. We are prone to a preoccupation with
even the thought of going for a long run or eating and it’s a tough habit to break. Try going for a
lifting weights without any food in our belly walk, reading a book or listening to some music.
can leave us feeling fatigued. However, gentle
movement can really help you with your WHO SHOULDN’T FAST
weight-loss goals and well as your overall
wellbeing. A gentle walk is a good form of Fasting is not for everyone and there are certain
exercise – just grab your trainers and go. groups of people who should not consider a fasting
If you can get out into nature, even a local diet, except under medical guidance. There is some
park, you’ll feel more of a mindful benefit. evidence that fasting diets could help to control blood
Swimming is another great exercise when sugar levels and be of huge benefit to those with Type
on a fast day. You can take it as hard or as 2 diabetes, however this is something that should be
easy as you like. Skip the post-swim sauna monitored by your GP. You shouldn’t start a fasting
though, as this could make you feel dizzy or diet on your own without consulting your doctor, as it’s
faint when you haven’t eaten that day. Yoga not suitable for all diabetics and it could have serious
is another exercise that complements fasting negative side effects.
well. You don’t have to expend many calories,
but the exercise will work your body in new Women should not fast at all if they are pregnant,
ways, stretching you out, reducing stress and breastfeeding or trying to conceive. It’s really important
helping your relax. You may also wish to try to ensure that you are getting all the nutrients you
a casual cycle outdoors, a low-impact gym need, as well as the right amount of calories. Calories
class or a core workout to gently exercise are essential for proper growth of a baby and maintain
your body without too much impact. a healthy body, plus you use up a lot of calories
breastfeeding, so you need to be eating more than
break the fast immediately and have something to eat. normal, not less. Women who suffer from amenorrhoea
It doesn’t have to be much at all, but something to
give you some energy. See how you feel after a snack
and go from there. If you feel very unwell, stop fasting
completely and seek medical advice.
You also want to be careful how to break a fast
in general. The hunger can make us want to eat
everything in sight, but this is a recipe for disaster.
If you suddenly eat a lot in one go after fasting, you
will feel uncomfortably full, bloated and even a little
20
HOW TO FAST SAFELY
Image source: Pixabay
Make sure that your
meals are always well
balanced and healthy
or stopped periods, should not undergo a fasting diet. you do need to be mindful about the overall effects
Children and teenagers are also not advised to follow of fasting on your wellbeing. There is no point losing
any kind of intermittent fasting. weight if fasting leaves you feeling under the weather,
weak, tired or miserable.
Anyone with any medical issues should check with
their GP before starting a fasting diet. This includes You should always put your own health and wellbeing
people with heart disease or low blood pressure, for above anything else. It might take a while to get used
example. While losing weight can be beneficial in to a fast, so a few minor side effects are expected, but
general for many people who are overweight and have these should lift. You should start to feel better not
certain health conditions, you should seek professional worse, and you should start to find that your health
medical advice on the best diets to follow for your own and wellbeing improve. If this is not the case, it is much
personal situation. better to admit that fasting might not be right for you
and to consider changing the way you fast or looking
If you are on regular prescription medication, you at different diets.
should also check with your GP whether fasting is right
for you. Some medicines must be taken with food and You may need to
may not be suitable for taking on an empty stomach. consider supplements
to ensure that you
If you have ever suffered from an eating disorder get enough vitamins
you should not follow a fasting diet, unless it is under and minerals
medical supervision. It’s also not suitable for those who
are underweight, as weight loss is one of the main side
effects of a fasting diet.
There are many other people who should not try a
fasting diet, but we have outlined a few of the more
common scenarios here. The basic rule of thumb is that
you should only try a fasting diet for yourself if you
are generally healthy and have no underlying medical
conditions. If you’re at all unsure, check with a doctor
before starting.
FOCUS ON HEALTH Image source: Pixabay
What it all comes down to really is that you need to
prioritise your health and not weight loss. While losing
weight is good for your health if you need to lose it,
21
Eat the food you love, get
healthier and lose weight
– it’s easy to see why the
5:2 diet is popular
Image source: Getty Images
THE 5:2 DIET
Can you lose weight and feel better by eating whatever
you like five days a week?
The 5:2 diet was the first of the intermittent general recommendation is to eat around 25% of your
fasting diets to really hit the mainstream. It normal caloric intake on two days of your choice every
was popularised initially in August 2012, when week, which is usually set at about 500 calories for
the BBC aired a Horizon broadcast called Eat Fast women and 600 calories for men. Then, on the other
and Live Longer. In the episode, Dr Michael Mosley five days, you eat a normal level of calories.
explored the concept of an intermittent fasting diet
in great detail, undergoing the 5:2 diet himself with The appeal of the 5:2 diet was instantaneous. The
good results. He published his findings on the diet in tabloids picked up on it as the diet that let you eat
a book called The Fast Diet in early 2013. Shortly after, whatever you wanted as long as you had two days of
another journalist, Kate Harrison, published a book very low-calorie eating. For dieters, this was certainly
on the same topic, called The 5:2 Diet Book. From an attraction – no restrictions made the diet seem so
here, hundreds of websites, apps and books sprung much easier to follow. Reports at the time suggested
up extoling the virtues of the so-called 5:2 diet. While that even if you changed nothing about your overall
each variant had its own slight differences, the basic diet, except for including two 500-600 calorie days a
principle of all of them remains the same. week, you could lose about a pound a week.
WHAT IS THE 5:2 DIET? The maths more or less adds up on paper. A pound is
thought to be roughly equivalent to 3,500 calories. So
Put in its simplest terms, the 5:2 diet means that you if you usually eat 2,000 calories a day and you drop to
eat a ‘normal’ diet on five days a week, and ‘fast’ on two 500 calories twice a week, you’re ‘saving’ 1,500 calories
days a week. Except it’s not really fasting at all, but it’s each day, which equates to 3,000 calories a week –
an extreme calorie reduction on those two days. The close to that magic one-pound mark.
Of course, a lot depends on what you do with your
‘normal’ eating days, and this is where the diet can fall
22
THE 5:2 DIET
Image source: Pixabay is more information on ‘safe fasting’ elsewhere in the
book that goes into much of this in more detail. The key
thing is to make sure that you do eat your 500 calories
and you eat foods that are low in calories but high in
nutrition. You will want to eat foods that will fill you
up for as long as possible within your calorie budget.
Protein is important, as this will help you to feel fuller
for longer – think lean meat, eggs and legumes. You
should also make sure that you eat plenty of fruits and
vegetables, as these are generally low in calories and
enable you to fill your plate.
Soup can be a great meal HOW TO EAT ON A FAST DAY
on a fast day to help you
It is up to you how you spread your 500 calories on
feel full for few calories a fast day. Many opt to skip breakfast and not eat
anything until lunchtime, when they will eat around 200
down for some people. If you overeat five days a week, calories of their allowance, keeping 300 calories aside
those two fasting days are not going to do much for for dinner. Others prefer to have a single 500-calorie
your weight and overall health. In fact, some people meal once a day, while others will graze on low-calorie
found that they were actually eating more than normal foods throughout the day.
on the five days, negating any calorie save on the other
two days. It’s really important to stay hydrated, as not taking in
enough fluid will lead to headaches and dehydration.
Therefore, most advocates of the diet suggest Drink plenty of water – around eight glasses a day – but
adopting a healthy, balanced diet on the five ‘normal’ you can also have herbal teas, regular tea and coffee.
calorie days to boost weight loss and the other Just be sure to add any milk or sugar to your calorie
potential benefits of the diet. Those benefits are intake. Hot drinks can make your stomach to feel fuller,
reported to included improved brain function, a which can stretch the time between eating to help you
reduction in the risk of heart disease, stroke and certain manage your fast days.
cancers, improved cholesterol levels and better blood-
sugar control. It’s also advised that you spread out your two fasting
days, and not do them back to back. It’s best to look at
your weekly schedule and see what days you can best
handle a fast day. For most people, it’s better to avoid
weekends, as these can be difficult to navigate with a
lower calorie limit, especially if you’re spending time
with family or friends. Mondays are popular – many feel
POTENTIAL RISKS AND Plan your fast days around
SIDE EFFECTS your schedule for the best
chance of success
There are some groups of people who are advised not
to undertake the 5:2 diet, and that includes those who Image source: Pixabay
are pregnant or breastfeeding, when any restricted
eating is inadvisable. Those with diabetes should only
follow a new diet with advice from a doctor or their
diabetic nurse, though there is some evidence that
the 5:2 diet could be beneficial if properly monitored.
The 5:2 diet is also not recommended for children or
teenagers, who need a full calorie balance to help fuel
natural growth.
There are some side effects on the 5:2 diet to
be aware of. If you have never fasted before, the
500-calorie days can be hard to get used to. The first
few weeks, you might find that you lack energy, find it
hard to concentrate, or feel weak and dizzy. You may
also find that you get headaches or fatigue easily. Your
body is not used to functioning on just 500 calories.
There are ways of combatting these side effects. There
23
THE 5:2 DIET
Image source: Pixabay it’s a good way to start the week after an indulgent
weekend – and then you can choose any other
You can exercise day of the week that suits your lifestyle. The more
on the 5:2 diet, accommodating your fasting days can be to work
even on fast days! around your life, the more likely you are to stick to it.
You can even change your days week on week if things
5:2 AND EXERCISE crop up – don’t miss a working lunch because you’re
fasting; simply switch your days around.
How can you fit exercise into your
plan on the 5:2 diet? On your other five days of the week, try and eat
healthily to maximise the benefits of the diet. Make
As with all diets, exercise is recommended sure that you eat plenty of lean protein, wholegrains,
on the 5:2 diet as a complement to boost the fruits and vegetables, some dairy, legumes and
benefits of your new way of eating. If you’re healthy fats. It might be helpful to keep an eye on your
new to exercise, it’s wise to introduce this calorie intake to ensure it stays roughly within your
gradually to your life, by walking more or recommended level. The average is considered 2,000
following a simple online exercise routine. If calories for women and 2,500 calories for men, but it
you’re struggling with the fasting days at first, can be worth using an online BMR (Basal Metabolic
feeling weak or faint, it is definitely worth Rate) calculator, which works out the right amount of
avoiding exercise on those days, Stick with calories for you based on your age, height, weight and
exercise only on your normal eating days and activity level.
plan rest days to coincide with your fast days.
MAINTAINING THE DIET
However, as you get used to the fasting
program and the side effects go away, there Both of the 5:2 diets that we mentioned at the
is no real reason not to exercise on a fast beginning are still going strong. Dr Michael Mosely’s
day – and it may even be a positive benefit. The 5:2 Fast Diet is live at www.thefastdiet.co.uk. Here
Some reports state that exercising in a you can access calculators that work out your perfect
fasted state forces the body to burn fat as calorie intake, join an online community to chat with
fuel, rather than the glycogen stored in your other 5:2 dieters, and buy the books. Since the original
body from the food it’s eaten. If you opt to book, there have been many more released around the
exercise fasted, it’s wise to plan your calories
around this. It can be best to exercise first Image source: Pixabay
thing in the morning, so that you can plan
a small meal after your workout to refuel.
Also, you should continue to drink plenty of
water throughout your entire workout to stay
hydrated. Make sure you have a good meal
the night before too.
Image source: Pixabay
It’s important to drink You should aim to eat
plenty of water if you are healthy, balanced meals
exercising on the 5:2 diet on your non-fasting days
24
THE 5:2 DIET
original concept, proving that the diet’s popularity is in Drinking a hot tea can help Image source: Pixabay
no way fading. you stay hydrated and
stave off hunger pangs
Similarly, Kate Harrison’s The 5:2 Diet Book lives on
at www.the5-2dietbook.com. Here, there is a lot of The other option is to keep two fasting days in your
information about the diet and how it works. She is week as a lifestyle choice, never giving it up. For many
now promoting The Dirty Diet (www.thedirty-diet. followers of the diet, this is their preferred option, not
com), promoted as the ‘new’ way to 5:2, which is aimed seeing it as a ‘diet’ but as a conscious decision to eat
at getting people to ditch food guilt and enjoy what less twice a week. This will help you to maintain your
they are eating, while still losing weight and reaping the weight loss and also allows for the odd ‘treat’ day
health benefits. without it having any large impact.
As with all diets, the success that comes with weight However you choose to follow the diet long term,
loss while sticking to the plan can be met with rapid there’s no doubting that the 5:2 diet is here to stay. It’s
weight gain after leaving the diet behind. This is the most popular of all the intermittent fasting plans
certainly going to be true if you are eating what you and is an easy-to-follow solution for first-timers to a
like on five days a week and relying solely on the two fasting regime.
calorie-reduction days to boost weight loss.
For real, long-lasting success on the 5:2 diet, there are
two key approaches. If you don’t intend on staying on
5:2 long term, then your focus needs to be on changing
your overall eating habits. The calorie-reduction days
can help the initial weight loss but the real results will
come from changing what you eat on the other five
days. If you have been eating badly, this is your chance
to improve your diet and make it more balanced. That
way, when you opt to take out the two fasting days,
you are overall eating fewer calories than you were
before and making healthier food choices. This is more
sustainable in the long term, helping you keep the
weight off and feeling better in yourself thanks to all the
healthy foods you’re eating.
This website is based
around one of the
original books that
started the 5:2 trend
25
Image source: Getty Images With alternate-day fasting,
you simply eat less or
nothing every other day
ALTERNATE-DAY FASTING
Stick to a strict pattern of feed and fast days in this
version of intermittent fasting
Alternate-day fasting is another version of ALTERNATE-DAY FASTING
intermittent fasting, which sits alongside the OPTIONS
5:2 diet and the time-restricted fasting diets
that we explore in this book. The alternate-day fasting That’s why different variations of the alternate-day
diet does exactly what it says on the tin – you fast method have cropped up – ones that are far easier to
every other day. sustain and therefore help with long-term weight loss.
Most of the modified versions of the diet combine
The very simplest version of this diet is to eat elements of other versions of intermittent-fasting plans.
normally one day, and eat nothing the next, and repeat. Many alternate-day diets will swap between normal-
While easy to understand, it’s much more difficult to calorie days and low-calorie days. This is essentially
actually follow. It certainly works, by reducing your the same as the 5:2 diet, but with more days of lower-
calorie intake over the course of a week to promote calorie eating. You can either stick to a strict pattern
weight loss. However, having no calories at all every of every other day, regardless of what days it falls on,
other day can be a mental struggle and it’s not as or you can opt for a 4:3 week, so you end up with two
sustainable in the long run. If you’re looking for a quick higher-calorie days in a row. This looks like: Monday –
fix, then it’s a good place to start, but if you’re looking fast, Tuesday – eat, Wednesday - fast, Thursday – eat,
for a lifestyle change, you may wish to try a modified Friday – fast, Saturday and Sunday – eat.
version instead.
26
AlternAte-dAy fAsting
If you’re not following a modified version of the plan, image source: getty images When you're buying
then your fast days are more like true fasts, though groceries, be sure to
it’s still advisable to have calorie-free drinks, such asimage source: getty images look at the nutritional
water, herbal tea, regular tea and coffee, while avoiding
actual food. This can sometimes be used as a starting information
point for an alternate-day diet to kickstart your weight
loss, before settling into a more sustainable low-calorie COUNTING CALORIES
fasting day plan.
Keep track of your food's calories
Just as with the 5:2 diet, fasting days are normally
restricted to just 500 calories. You may also wish to one of the key parts to the alternate-day
combine this with a time-restricted fasting pattern, fasting diet, at least the modified version, is
eating your calorie allowance within an eating window to actually know what 500 calories looks like.
of time, so that your body is allowed to enter a true it can add up very quickly. for example, a
fasted state for longer on your alternate days. tablespoon of oil when cooking can add over
100 calories! By the time you add sugar to
One version of the diet is The Every Other Day Diet your tea, or dressing to your salad, you could
(www.eoddiet.com) by Krista Varady, an associate very easily go over your daily calorie limit,
professor of nutrition from the University of Illinois. She and defeat the point of following a fasting
is considered one of the top authorities on alternate- plan. therefore, you need to get clued up on
day fasting and has written a number of well-regarded counting your calories!
papers on the subject. The book introduces the
concept of ‘Diet Days’ and ‘Feast Days’ and the basic the easiest way to start is to use a calorie
principle is that on a Diet Day you restrict your food to tracker. these let you input all of your food
a set number of calories, whereas on Feast Days you for the day and tell you how much you've
can eat as much as you like and anything you like. Then eaten using its large database of over 11
you simply alternate the days. million foods. you can then see how many
calories you have already consumed and what
The diet has proved popular thanks to its simplicity. you have left for the day. it might surprise
Also, it means that you never feel deprived as you can you at first how many calories are in certain
indulge every other day. However, it is worth bearing in foods, but it’s all part of the learning journey.
mind that it’s not wise to binge on a Feast Day as this if a food you want isn’t in the database, you
will first mean that you’re still taking in a lot of calories will need to get used to reading packaging
from unhealthy sources. Secondly, you’re also not to determine how many calories are in each
addressing any underlying issues that you might have product. you will also need to pay attention
with food choices. It is always better to consider your to the serving size as the calories on the front
overall meals and make sure that they are balanced of a food packet can be misleading – it might
on Feast Days, even if you’re not actually counting be per portion, with six portions available, but
the calories. those portions might be tiny!
Try different flavours
of herbal tea to give
you some variety on
fast days
Apps such as
MyFitnessPal will
help you track your
calorie intake
27
AlternAte-dAy fAsting
image source: pixabay may suffer more with hunger than on the other plans.
This is because you are eating a restricted number of
You can lose weight quite calories on a more regular basis. Because each day
rapidly on the alternate- is different, it is harder for your body to adapt to the
day fasting diet pattern. This is why they can be harder to stick to on
a long-term basis and why more people fall off the
pros And Cons of plan. The overwhelming hunger can lead to overeating
AlternAte-dAy fAsting on alternate days to compensate for undereating on
fasting days. It takes a lot of willpower to stick to the
It can be difficult to pick which is the right version of strict program of every-other-day eating and fasting.
intermittent fasting for you. With time-restricted fasting
patterns, your body adapts to learn when its eating Also, you might find it harder to fit in regular
window is and when it’s in fast mode. As it’s the same exercise on the alternate-day diet if you’re struggling
every day, it can work optimally within the fasting with low energy. While there are significant benefits
window. With the 5:2 diet, you don’t feel too deprived to fasted exercise, it does depend on how well you
or limited, as you are only having to cope with two days adapt to the demands of alternate-day fasts. Another
a week where you eat less and still have great results. point to consider if whether you need to take regular
Alternate-day dieting isn’t easy, at least at first. You medication that has to be taken with food – if this is
the case then speak to your GP before undergoing any
form of regular fasting pattern.
There are, however, plenty of positives to an
alternate-day fasting diet. For example, you will
definitely find that you will lose weight if you stick
to the plan. You are massively reducing your calorie
intake, so even if you make no other changes other
than to introduce lower-calorie days on alternate days,
you will be eating less and therefore losing weight.
You might find the concept of alternate-day fasting
easier to cope with mentally than more traditional
diets that reduce calories every day. Knowing that you
can still eat treats and larger meals every other day
The basic principle of
the alternate-day diet
is that you can eat what
you like on non-fast days
image source: pixabay
28
AlternAte-dAy fAsting
Following a Mediterranean image source: pixabay
diet alongside your
fasting pattern will give
optimal health benefits
can help give you the willpower to get through the options. One of the most popular styles of eating for
low-calorie days. those looking to lose weight and be in optimal health
is the Mediterranean diet. It is considered very healthy,
It can also be a good diet for those who are quite even by the NHS in the UK. It is a diet that is rich in
sociable. You can still go out for dinner with friends, vegetables, fruit, legumes, nuts, beans, cereals, grains,
order what you fancy and have a drink if you like – just fish and healthy fats, like olive oil. It includes some meat
plan it for an eating day. You know that the next day and dairy, but not as much as the standard Westernised
you will only be having 500 calories, which means that diets. By following this diet on your eating days,
you can enjoy your meal out knowing that you’re not you can reap the benefits, such as a healthier heart,
ruining your diet. improved brain health and increased energy levels.
MeAl prep And plAnning For your fasting days, still try and stick to the
principles of a Mediterranean diet, but make sure that
Having a set routine like alternate-day fasting can be your meals are calorie counted to stick within your
helpful in planning and preparing meals, which is often dietary restrictions. You may also wish to make the
a key element of any successful diet. One of the main meals protein-heavy to help fill you up for longer. The
reasons why we fail at a diet plan is not having the Fast 800 diet (www.thefast800.com), the latest diet by
right, healthy foods to hand – instead opting for quick- Dr Michael Mosley of 5:2 fame, actively encourages a
access junk food to fill the gap. These are usually high Mediterranean-style way of eating as part of its success.
in calories and often undo any calorie deficit built up on
fasting days. By planning all your meals in advance, you can ensure
that your fridge and cupboards are stocked up with
At the start of each week, try marking out which are foods that will help you succeed in your dieting goals.
your eating days and which are your fasting days. You As they say, if you fail to prepare then prepare to fail! It
can then plan what you are going to eat on each day. also helps if you set a budget for your food shopping,
For every eating day, try and plan in three main meals so that you can ensure that the alternate-day diet
and two snacks, which are balanced with lots of healthy works for you financially as well as physically.
29
Intermittent fasting Image source: Getty Images
usually refers to
having certain ‘eating
windows’ and ‘fasting
windows’ in your day
INTERMITTENT FASTING
Could daily fasting be the solution you’re looking for when it
comes to weight loss and improved health?
Intermittent fasting is a catch-all term that covers is to have a regular fast day, where you eat nothing at
lots of different patterns of eating. It refers to all for 24 hours. This is usually repeated once or twice
a scheduled fasting diet made up of set periods a week. The 24-hour period usually includes the night-
when you eat and set periods when you don’t. While time to make the fast easier to manage. Many people
intermittent fasting in general doesn’t dictate what opt to have a filling, healthy dinner one night and then
kinds of foods you should eat, and merely when you not eat anything at all until dinnertime at the same time
should be eating, many versions of fasting diets will the next night. This means that you’re not really having
also recommend certain types of foods to eat or calorie a whole day without eating – just that you are not
restrictions to keep to. eating until the evening.
For example, the 5:2 diet and the alternate day diet,
which we have looked at in more detail in this book, are
both in essence forms of intermittent fasting, involving
days when you eat a normal level of food and days
when you eat a largely reduced amount of calories. On
both of these diets, however, you are still consuming
some food on your ‘fasting’ days, even though it’s not a
great deal.
TIME-RESTRICTED FASTING The meals that Image source: Pixabay
you eat in your
However, intermittent fasting as a term on its own, eating window
usually refers to diets that involve eating absolutely should include
nothing for a set period of time, also called ‘time- a source of
restricted fasting’. One method of intermittent fasting protein to fill
you up
30
IntermIttent fastIng
The fasting element of Ramadan works in a similar Image source: Pixabay Coffee can help to
way – adult Muslims who follow this do not eat or drink reduce hunger pangs
from sunrise to sunset, breaking the fast at night with a
shared feast, before repeating every day for a month. and cravings
One of the most common methods for intermittent or high priest of intermittent fasting’. He is the
fasting, particularly for weight loss, weight nutritional consultant, writer and personal trainer
management, and general health and wellbeing, is the behind Leangains (www.leangains.com). His book, The
16:8 cycle. This refers to hours and dictates the time Leangains Method, introduced the concept of the 16-
in which you can eat and the time in which you fast, hour fast. Though it’s very much aimed at getting lean
restricting the time you can eat in. Your calorie intake and building muscle – ‘the art of getting ripped’ – its
is restricted to just eight hours a day, and for the other principles have be replicated in many other similar
16 hours you don’t eat at all. Some people follow this diets aimed at those looking to lose weight or get
pattern a few days a week, and some people follow it healthier. Berkhan advocates a fast that begins at about
every single day. midday, saying that for most people this is easiest, both
behaviorally and socially. You don’t need to skip meals
It’s an easy diet to follow, and once you get used to out with friends, for example.
it, you should find that you can maintain it long-term,
making it more of a lifestyle change than a short-term Another, more recent, incarnation of the 16:8 diet
diet solution. The first thing to do is pick your preferred is the 2 Meal Day plan (www.2mealday.com) by Max
eating window. The most common way to undertake Lowery, a former stockbroker turned health expert.
this diet is to skip breakfast and eat from about midday The idea is that you undergo a period of fasting in order
until 8pm. This means you can have a healthy lunch and
a big dinner, plus a snack. Some people prefer to do
the majority of their fast in the evening and overnight,
so they eat between 9am and 5pm, during which time
it’s possible to have a normal three meals and still not
eat for the remaining 16 hours. It really does depend on
your own lifestyle and what works best for you.
VersIOns Of tHe dIet
There have been many versions of this diet in the
mainstream over the last decade. The 16:8 method
of intermittent fasting has often been attributed to
Martin Berkhan, who refers to himself as ‘godfather
A relatively new
diet, the 2 Meal
Day plan keeps
the concept
of intermittent
fasting simple
31
IntermIttent fastIng
to become ‘fat adapted’. This is quite a buzzword at Of course, weight loss is still a primary benefit. Losing
the moment, particularly among endurance athletes, weight in itself reduces your risk of certain illnesses
but it basically means to reduce your body’s reliance and diseases, helps to control Type 2 diabetes, and
on carbohydrates and sugars (which are converted improves brain and heart health. Intermittent fasting
to glucose in the body) as a primary fuel source, and on a daily basis aids steady weight loss – you will be
adapting the body to tap into your existing fat stores eating less over the course of a day and a week, which
as fuel instead. It doesn’t require any calorie counting will lead to a drop in your weight. It’s also thought that
and it also doesn’t have strict ‘eating windows’. It relies a daily fast improves your metabolic rate, meaning that
on a very basic principle of having just two main meals you are burning more calories too.
a day, either breakfast and lunch, or lunch and dinner,
which gives you a 16-hour fast period. The majority This relies on eating normally within your eating
of the plan’s followers opt to skip breakfast, but it is window. If you use your eating window to binge
flexible to suit your lifestyle. on unhealthy foods, this will sabotage your chance
of losing weight and gaining the health benefits of
tHe BenefIts Of the diet. You also shouldn’t under-eat – it’s all about
IntermIttent fastIng balance. Eat enough calories through healthy, well-
balanced meals in your eating window to sustain you
There are reasons to undertake this kind of fasting through the fasting period.
diet way beyond weight loss, though this is often what
draws people to intermittent fasting in the first place. sIde effects and rIsKs
Fasting allows certain changes to happen in the body
at both a cellular and molecular level – which is why the There are, of course, side effects with this diet, as there
body needs to fast overnight, every night, from dinner are with any intermittent fasting pattern. Mainly, you
to breakfast. can expect to feel overwhelmingly hungry to start off
with. We are used to eating three meals a day, often
Several biological processes take place in a fasted with snacks in between. We’re not used to actually
state. For example, studies have shown that levels of feeling properly hungry and it can be uncomfortable
Human Growth Hormone rise, which is needed to help sensation at first.
manage our fat stores and increase muscle mass. Our
blood-sugar level regulates, lowering insulin levels to You may also feel weak, tired, get headaches or find
ensure we can access fat stores more easily. Cells start it hard to concentrate. It may also affect your ability
to repair themselves. All of this combined leads to great to exercise at first. However, in most cases these side
health benefits, as well as a longer, heathier life. effects are temporary as you get used to the eating
pattern. Once you are over the first few weeks, you
To maximise the benefits Image source: Pixabay
of an intermittent fasting
diet, your meals should be
healthy and well balanced
32
During IntermIttent fastIng
Ramadan,
Muslims TYPICAL 16:8 DAY
follow an
intermittent Here is a sample meal plan for a day
fasting on the 16:8 time-restricted fasting
pattern, only schedule
eating after
sunset 7am
Warm water
with lemon
Image source: Pixabay
FASTING WINDOW
should find that you don’t feel hungry outside of your 10am
eating window and that you can function normally. EATING WINDOW
cup of black
There are some people who shouldn’t attempt to coffee FASTING
follow any intermittent fasting pattern without seeing
a GP, and this includes those who are pregnant, 12pm Image sources: Pixabay
breastfeeding or trying to conceive; who have
low blood pressure; have diabetes; are on certain Large pasta
medications; are underweight; or have a history of salad with
eating disorders. vegetables,
cheese and
secret tO sUccess
olive oil
The secret to success in this diet is really paying dressing
attention to what you do eat during your eating
periods. Eating too much junk food might fill you up 3pm
temporarily, but you will later crash and feel hungry,
which will make the fasting periods far more painful. apple
choice of nuts
It’s much better to balance your meals around filling
whole foods, things that will keep you full for longer and seeds
so that you don’t feel extremely hungry while you are
fasting. Your diet should include plenty of fruit and 7pm
vegetables, wholegrains, healthy fats and your choice
of protein – full-fat dairy, eggs, meat, poultry, fish, chicken
legumes, nuts and seeds. breast, boiled
potatoes and
To avoid overeating, it’s best to plan two main meals selection of
that will fill you up and one healthy snack in-between
to keep you going between meals. When you are in the vegetables
fasted state, you should continue your fluid intake. For
one, hydration is very important, so you need to keep 9pm
drinking water. Second, it can actually help you with
hunger pangs. Drinking coffee, for example, can make Large glass of
you feel full up and is particularly useful on waking to water
help you keep going until your first meal at lunchtime.
Generally you can have any calorie-free beverage,
but it is wise to avoid diet drinks and sodas, as they are
sweetened and can leave you craving sugar. Try and
opt for herbal teas or warm water with lemon as good,
calorie-free alternatives.
The idea behind this pattern of eating is to fall into a
scheduled rhythm. Therefore it becomes a lifestyle that
you continue with, ensuring that you are reaping the
benefits for years to come.
33
All you need is a good
juicer and a lot of fruit
and vegetables, and
you can start your
first juice fast
Image source: Getty Images
JUICING
Detox and refresh your body with a juice-only fast period
Most fasting plans will revolve around solid TRENDY JUICING
food, when you eat it and when you don’t. A
juice fast is a little different to traditional fasts, Juicing has been through periods of trending, then
as it involves having nothing but juice for a set period falling out of fashion, but juice cleanses and fasts are
of time. This means no food at all, though some plans always around in one guise or another. One of the
will allow other fluids, such as water and tea. Other real gurus of the diet is Jason Vale, aka Juice Master
varieties may include soups as well. But what all juice (www.juicemaster.com). With over five million books
fasts have in common is that there is no solid foodstuff sold, Jason is one of the frontrunners of the juicing
allowed for a period of time. industry. His most popular diet to date is The 7-Day
These fasts tend to be short. The idea is to kickstart Juice Challenge (which started as a book called
your weight loss or detox your body. They are not 7lbs in 7 Days: The Juice Master Diet), though there
usually intended to be carried out long-term, though are now many more Jason Vale Juice Plans to suit
you can combine them with other intermittent fasting all requirements. It’s reported that his celebrity fans
methods. For example, you could do a version of the include Gary Barlow, Jennifer Aniston, Naomi Campbell
5:2 diet (reviewed elsewhere in this book), so that and Gary Lineker.
you eat normally for five days a week and have two
days where you only have juices totalling 500 calories. While it’s very much a favourite celebrity diet,
Alternatively, you might opt to have a couple of juices featured in all major showbiz magazines, its principles
a day and then a normal meal in the evening to boost can be followed by anyone at home. The concept is
your nutrient intake. pretty simple – just drink juice! There are lots of reasons
that people undertake a juice fast. Many do it for the
weight loss benefits. You are inevitably consuming
34
JuicE FASTING
Green juices are packed image source: Pixabay Carrot-based
with healthy vitamins image source: Pixabay juices are great for
and minerals
a refreshing and
colourful way to
start your day
fewer calories on a juice fast than on a normal diet, so StArt tHE DAY rIGHt image source: Pixabay
you will lose weight. Bear in mind that you might lose
weight rapidly, but some of this will be water weight – try this colourful breakfast juice to
expect to put some back on after you resume normal give you a boost to start your day
eating. Others opt to take part in a juice cleanse, which
is thought to help your body in its natural detox. By When you’re looking for a breakfast juice,
giving your digestion a break from real food, the body you want something that is going to give
can have a chance to heal. A juice fast is also a good you loads of energy to get through your day.
way to boost your vitamin and mineral intake. There is something about a bright-orange
juice that is perfect for your first juice of the
If you’re looking for long-term results, you may wish day – it looks (and feels) like sunshine. The
to revisit a juice fast from time to time, or introduce best combination is carrot and orange, as
juices into a structured lifestyle eating plan to help the two pair really well together and offer a
maintain weight loss over time. Be aware that there are refreshing natural sweetness. consider adding
some side effects to bear in mind, too. The diet lacks some fresh ginger too and a dash of turmeric.
protein and fat, and can be high in sugar, which may Turmeric has a bold orange colouring and
affect your blood sugar levels and muscle mass – hence has many reported health benefits, being
why you should only follow it short term. When you anti-inflammatory. ginger, as well as giving a
make a fresh juice, make enough for that day only and strong flavour boost, can help with digestion
discard anything not consumed in 24 hours to prevent and nausea.
the growth of bacteria.
• 4 medium carrots (peeled and diced)
WHAT yOu need • 4 large oranges (peeled)
• 1 small piece of fresh ginger
Using a special juicer, whole fruits and vegetables are • 1/4 teaspoon of turmeric
pressed and squeezed to extract as much juice as
possible, leaving behind the pulp. This is different to Add the carrots, oranges and ginger to your
making a smoothie in a blender, as this includes the juicer and juice as normal. Stir in the turmeric
whole fruit, including the fibrous pulp. Some versions at the end.
of a juice diet will include smoothies as well, though
most juice detoxes and short-term fasts are purely Pick up your fruit and
juices only. vegetables from a farmer’s
market to save money and
If you’re going to undertake a juice fast, the most get better quality
cost-effective way is to make your juice yourself at
home, although it is still going to be fairly expensive.
35
JuicE FASTING
For a start you need a juicer – as we’ve explained, it’s that, you can get some very good juicers on a budget,
different to blending, so if you have a blender already, so do your research before you buy.
this won’t produce the pure juices that you need.
Another cost to consider is that you will need a lot of
There are two main types of juicer that work for fruit and vegetables to create your juices for your juice
this diet. If you’re looking for the cheapest option, fast. Shop around to find good-quality but low-cost
then a centrifugal juicer is easily available and not too fruit, and buy in bulk. You will need to vary your juices
expensive. These use a fast-spinning blade to crush fruit throughout your juice fast to get in maximum nutrients
and vegetables, and extract the juice from the pulp. The and to vary the taste. Ideally, you want organic fruit and
pulp will come out of one exit and the juice is usually vegetables that are free from chemicals, but this can
collected in a container at another exit. A slow juicer bump up the cost. If you have one nearby, a farmer’s
presses your fruit and vegetables using a large screw to market or farm shop can be a good place to get your
push juice through a sieve. These can extract more juice fruit and vegetables rather than a supermarket. If you’re
by volume, but they are more expensive to buy. Saying planning on juicing as part of an ongoing lifestyle, you
could even consider growing some of your own fruit
image source: Pixabay and vegetables.
You can buy ready-made juices in shops, but it is best
to avoid these. They could have preservatives added for
a longer shelf-life and may have hidden additives. You
can also sign up to a juicing plan, which gives you all
the recipes you need or even delivers the juices direct
to your door. These can be very costly, however, and if
you invest in a good juicer and browse books like this
and the internet, there are plenty of recipes available to
you for free.
Become a lean, Invest in a juicer at image source: getty images
green machine with home and you can
this vitamin-packed have daily juices as
lunchtime juice! part of a healthy diet
LIQUID LUNCH Carrots give a nice
sweetness in juices
Make your midday juice as filling and and combine well
satisfying as possible with oranges
By the time you get to lunch on a juice fast, image source: Pixabay
you are probably starting to feel quite hungry. image source: getty images
you want a juice now that is packed with
vitamins and minerals that will make you feel
full and get rid of any hunger pangs. now is
a good time to try a green juice. green juices
are packed with minerals and vitamins, often
based more on vegetables than fruits. This
gives them a slightly more savoury taste,
which will hopefully help with afternoon
biscuit tin cravings! Vegetables in general
are better for juices as they have less sugar
in them. Plus, most of us don’t eat enough
vegetables, so juices are a great way of
boosting our intake. This recipe can be easily
adapted too, to include other greens like
cabbage, peppers or broccoli.
• 2 green apples (peeled and diced)
• 4 celery sticks (chopped)
• 1 small piece of fresh ginger
• 1/2 a small lemon (peeled)
• A large bunch of kale or spinach
• 4 celery sticks
Add all the vegetables and fruits to your
juicer and juice as normal.
36
JuicE FASTING
TyPeS OF Juice try and have a wide image source: Pixabay
variety of colours in
There really is no limit to the type and flavour of juice
that you can make. It is good not to rely too heavily on your juices to vary
fruit, however, as these can have lots of natural sugars. your nutrients
Try to ensure that you use plenty of vegetables.
DINNErtIME DELIGHt
You also need to make sure that you mix up your
fruits and vegetables to ensure that you get a wide Make your dinner juice something to
range of vitamins and minerals. A good way to do this look forward to with this vibrant and
is to try and create a rainbow of juices by introducing healthy option
certain vegetables and fruits. For example, you can
have a red juice with beetroot and berries, an orange There are many reported benefits of beetroot,
juice with carrots, or a green juice with spinach and and not just its lovely bright-red colouring. it
kale. Some vegetables are less juicy than others, but is full of antioxidants and has lots of vitamin
as you practice, you will be able to create your own c. it can also help in the absorption of iron.
recipes from scratch. it blends beautifully with other flavours,
giving an earthy undertone to a juice without
Try and vary the taste too – you don’t want all of your overpowering it. it is best to combine it with
juices to be sweet. Try some more savoury options too, some fruit and plenty of other vegetables to
especially at main meal times. You could use herbs and get a well-rounded juice that is packed with
spices to add a little punch to your juices. vitamins and minerals for your evening juice.
This extra-powerful blend will give you a
Overall, juicing is not something that you would ever nutrient boost before bed, helping your body
do everyday for a long period of time. But as a short- repair and nourish while you sleep.
term detox or as part of an overall healthy eating plan,
it can have significant benefits. • 2 medium beetroot (peeled and diced)
• 2 red apples (peeled and diced)
• 1 carrot (peeled and diced)
• 1 celery stick (chopped)
• 1 yellow pepper (chopped)
• 1/2 a small lemon (peeled)
• A couple of medium heads of broccoli
Add all the vegetables and fruits to your
juicer and juice as normal.
the vibrant colour of
a red juice containing
beetroot is appealing
Juices are versatile image source: Pixabay
and portable – easy
to fit into your day
37
start your day the right way with a great
selection of sandwiches, cereals and
protein-packed snacks to get you going
40 Vegan BLT sandwiches wiTh
Tofu Bacon
42 honey muesLi Bars
44 coTTage cheese poTs wiTh fresh
Berries and minT
46 smoked saLmon omeLeTTe roLLs
48 'fuLL engLish' friTTaTa muffins
50 chesTnuT mushroom ToasT
40 42
44 46
48 50
BREAKFAST
VEGAN BLT SANDWICHES
WITH TOFU BACON
PREP TIME MARINADE TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 4 HRS 15 MINS EASY 2 SANDWICHES BE FROZEN
INGREDIENTS METHOD
FOR THE TOFU BACON 1 FOR THE TOFU BACON: 7 Spread the rye bread with
100 ml | 3 1/2 fl oz | 7 tbsp soy Stir together all the ingredients mayonnaise. Top two ssslices
sauce for the tofu bacon, apart from the with the lettuce, tofu bacon, and
120 ml | 4 fl oz | 1/2 cup water tofu itself, in a sealable container. tomato slices before sandwiching
1 tbsp tomato purée against the remaining rye bread.
1 tbsp vegan Worcestershire 2 Pat the tofu dry with kitchen
sauce paper and cut into at least 8 Serve immediately for best
1 tbsp raw maple syrup twelve 1 cm | 1/2" thick squares. results.
1 tbsp liquid smoke, optional Add to the marinade, seal the
300 g | 11 oz extra-firm tofu container, and set aside for
4 hours.
TO ASSEMBLE
2 medium tomatoes 3 After 4 hours, remove the tofu
4 slices rye bread from the marinade and pat
4 tbsp vegan mayonnaise dry with kitchen paper.
1 curly lettuce, leaves torn
4 TO ASSEMBLE: Preheat the
grill to hot. Score an 'x' on
the undersides of the tomatoes
before blanching in a saucepan of
boiling water for 20-30 seconds.
5 Remove from the water and NUTRITIONAL
refresh in iced water for INFORMATION
2 minutes. Drain and peel before
cutting into slices, at least eight. Calories 272......................................................
Protein 12.1g.......................................................
6 Arrange the tofu on a grilling Carbs 24.0g......................................................
tray. Grill until golden-brown Sugars 3.1g...........................................................
and crisp, turning a few times, Fat 13.9g.....................................................................
about 4-6 minutes. If desired, Sat. fat 1.2g..........................................................
toast the rye bread under the grill. Fibre 3.8g................................................................
Remove and cut each in half to Sodium 1.0g......................................................
yield eight pieces.
40
BREAKFAST
41
BREAKFAST
HONEY
MUESLI BARS
PREP TIME COOK TIME DIFFICULTY SERVINGS CAN
5 MINS 30 MINS EASY 12 BE FROZEN
INGREDIENTS METHOD
1 tbsp coconut oil, melted 1 Preheat the oven to 180°C
175 g | 6 oz | 1 cup pitted dates, (160° fan) | 350F | gas 4. Grease
e. g. Medjool and line a 20 cm | 8" square
100 g | 3 1/2 oz | 1/2 cup honey baking tin with greaseproof paper.
100 g | 3 1/2 oz | 1/2 cup almond Grease the paper with melted
butter coconut oil.
1 tsp ground cinnamon
240 g | 8 oz | 3/4 cup whole 2 Pulse the dates in a food
almonds, finely chopped processor until broken up and
1 pinch salt dough-like in consistency. Scrape
into a bowl.
NUTRITIONAL
3Warm the honey with the INFORMATION
almond butter and cinnamon
in a saucepan set over a low heat, Calories 229......................................................
stirring until smooth and melted. Protein 5.1g..........................................................
Carbs 32.4g.......................................................
4Pour into the bowl and add Sugars 17.2g......................................................
the oats, almonds, and salt. Fat 10.4g....................................................................
Mix thoroughly with a wooden Sat. fat 1.6g..........................................................
spoon. Fibre 4.6g...............................................................
Sodium <0.1g.................................................
5 Pack the mixture into the
prepared tin, smoothing
the top flat. Bake for about 20
minutes until golden on top.
6 Remove the tin to a wire rack
to cool. Once cool, turn out
and cut into slices before serving.
42
BREAKFAST
43
BREAKFAST
COTTAGE CHEESE POTS
WITH FRESH BERRIES
AND MINT
PREP TIME CHILL TIME DIFFICULTY SERVINGS CANNOT
2 MINS 1 HR EASY 4 BE FROZEN
INGREDIENTS METHOD
475 g | 17 oz | 2 cups low-fat 1 Stir together the cottage
cottage cheese cheese, salt, and maple syrup
1 pinch salt in a mixing bowl. Divide between
1 tbsp maple syrup four serving jars.
200 g | 7 oz | 1 1/2 cups
mixed berries 2 Cover and chill for 1 hour.
mint sprigs, to garnish
3 When ready to serve, top with
the berries and garnish with
mint sprigs.
NUTRITIONAL
INFORMATION
Calories 139........................................................
Protein 13.4g...................................................
Carbs 14.7g.........................................................
Sugars 10.8g....................................................
Fat 2.2g.........................................................................
Sat. fat 1.5g..........................................................
Fibre 1.9g..................................................................
Sodium 0.5g....................................................
44
BREAKFAST
45
BREAKFAST
OMELETTE ROLLS WITH
SMOKED SALMON
PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 20 MINS EASY 12 BE FROZEN
INGREDIENTS METHOD
FOR THE OMELETTES: 1 FOR THE OMELETTES: Beat 6 Cut across into 2.5 cm | 1"
8 large eggs together the eggs and milk in thick slices before serving.
100 ml | 3 1/2 fl oz | 7 tbsp milk a large measuring jug with 1/2 tsp
2 tbsp butter, cubed salt and 1/4 tsp black pepper to
salt taste.
freshly ground black pepper
2 Melt a few cubes of butter in
TO ASSEMBLE a large non-stick frying pan
200 g | 7 oz | 3/4 cup reduced- set over a moderate heat. Pour in
fat crème fraîche about one-quarter of the beaten
10 smoked salmon slices, about egg and tilt the pan to coat the
200 g surface evenly. Cook until set,
1 lemon, juiced turning once, about 2-3 minutes.
100 g | 3 1/2 oz | 4 cup rocket,
washed and dried 3 Slide out of the pan and
keep warm under aluminium
foil. Repeat step 2 for the three
remaining omelettes, using
roughly the same amount of
beaten egg as used for the first
omelette.
4 TO ASSEMBLE: When ready NUTRITIONAL
to assemble, spread the INFORMATION
omelettes with crème fraîche
before covering with smoked Calories 179........................................................
salmon, tearing the pieces to fit as Protein 12.4g...................................................
needed. Drizzle over some lemon Carbs 3.2g.............................................................
juice. Sugars 2.0g.......................................................
Fat 2.8g.........................................................................
5 Top with a thick layer of Sat. fat 6.3g........................................................
rocket leaves before carefully Fibre 0.2g...............................................................
rolling the omelettes into thick Sodium 0.6g....................................................
sausage shapes.
46
BREAKFAST
47
BREAKFAST
'FULL ENGLISH'
FRITTATA MUFFINS
PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 30 MINS EASY 6 BE FROZEN
INGREDIENTS METHOD
12 large eggs 1 Preheat the oven to 180°C
(160° fan) | 350F | gas 4. Line a
150 ml | 5 fl oz | 2/3 cups 6-hole muffin or cupcake tin with
almond milk paper cases.
1 tsp salt 2 Beat together the eggs, milk,
salt, and pepper in a large
1/2 tsp freshly ground black mixing bowl. Pour out half into a
pepper second bowl and stir in the cherry
tomatoes, mushrooms, and diced
100 g | 3 1/2 oz | 3/4 cup cherry bacon. Stir the courgette and
tomatoes, halved parsley into the first bowl.
100 g | 3 1/2 oz | 3/4 cup 3 Ladle the mixtures into the
chestnut mushrooms, cleaned cases. Position the streaky
and sliced bacon pieces on top of the
courgette and parsley cups.
2 rashers back bacon, diced
4 Bake until the frittatas are set,
1 large courgette, grated golden, and risen, about 20
minutes.
1 small bunch flat-leaf parsley,
chopped 5 Remove from the oven and
let cool briefly before turning
2 rashers streaky bacon, cut in out. Garnish with the streaky
half bacon and a sprinkling of grated
Parmesan.
2 tbsp Parmesan, finely grated
NUTRITIONAL
INFORMATION
Calories 197........................................................
Protein 17.5g.....................................................
Carbs 3.9g.............................................................
Sugars 2.5g........................................................
Fat 12.3g......................................................................
Sat. fat 7.4g........................................................
Fibre 0.6g...............................................................
Sodium 0.7g....................................................
48
BREAKFAST
49
BREAKFAST
CHESTNUT
MUSHROOM TOAST
PREP TIME COOK TIME DIFFICULTY SERVINGS CANNOT
5 MINS 10 MINS EASY 4 BE FROZEN
INGREDIENTS METHOD
1 tbsp unsalted butter 1 Melt the butter with the olive oil
1 tbsp olive oil in a large sauté pan set over a
1 small clove garlic, finely moderate heat until hot.
chopped
300 g | 11 oz | 4 cups chestnut 2 Add the garlic, fry for 15
mushrooms, cleaned and sliced seconds, and then add the
2 slices wholemeal bread sliced mushrooms and a generous
1 handful curly parsley pinch of salt.
salt
freshly ground black pepper 3 Sauté until the mushrooms are
tender and starting to colour
at the edges, about 4-6 minutes, NUTRITIONAL
stirring and tossing from time to INFORMATION
time.
Calories 111.............................................................
4 As the mushrooms cook, Protein 4.2g......................................................
toast the bread in a toaster or Carbs 9.7g.............................................................
under a hot grill. Sugars 2.2g........................................................
Fat 6.9g........................................................................
5 When ready to serve, season Sat. fat 2.4g.......................................................
the mushrooms to taste with Fibre 2.0g...............................................................
salt and pepper before piling onto Sodium 0.4g....................................................
the toast.
6 Garnish with parsley and cut
in half before serving.
50
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THE FASTING DIET BOOK - 3rd Edition, 2021
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