The
Fast Diet, also known as the 5:2 diet, is based on the principle of
intermittent fasting rather than rationing certain types of food.
Fast Diet, also known as the 5:2 diet, is based on the principle of
intermittent fasting rather than rationing certain types of food.
People
are instructed to eat a normal amount of calories for five days a week – around
2,000 calories per day for women or 2,500 for men, but this varies depending on
physical activity and size – and to fast for the other two days. On fasting
days men should eat no more than 600 calories and women a maximum of 500.
are instructed to eat a normal amount of calories for five days a week – around
2,000 calories per day for women or 2,500 for men, but this varies depending on
physical activity and size – and to fast for the other two days. On fasting
days men should eat no more than 600 calories and women a maximum of 500.
Dr
Michael Mosley, who wrote the book The Fast Diet, says the 5:2 plan could make
people lose at least a pound in weight a week.
Michael Mosley, who wrote the book The Fast Diet, says the 5:2 plan could make
people lose at least a pound in weight a week.
Below
is one of Dr Mosley's example meal plans, based on the Mediterranean diet:
is one of Dr Mosley's example meal plans, based on the Mediterranean diet:
Breakfast: Labneh (strained yoghurt)
with tahini, honey, fruit and seeds
with tahini, honey, fruit and seeds
Strain
200g of Greek yoghurt through muslin for 24 hours then serve with two
tablespoons of tahini, four teaspoons of honey, 200g of mixed fruit and four
teaspoons of roasted mixed seeds. Serves four.
200g of Greek yoghurt through muslin for 24 hours then serve with two
tablespoons of tahini, four teaspoons of honey, 200g of mixed fruit and four
teaspoons of roasted mixed seeds. Serves four.
Low
calorie: 176
calorie: 176
High
calorie: 443 (double the tahini and honey and serve with flatbread)
calorie: 443 (double the tahini and honey and serve with flatbread)
Lunch:
Cumin and coriander chicken kebab with houmas salad
Cumin and coriander chicken kebab with houmas salad
Mix
olive oil, cumin, coriander, lemon zest and juice, garlic and seasoning in a
bowl then add the chicken and marinate.
olive oil, cumin, coriander, lemon zest and juice, garlic and seasoning in a
bowl then add the chicken and marinate.
Blend
chickpeas, garlic, extra virgin olive oil, lemon juice and some seasoning to
make houmous, and serve with salad.
chickpeas, garlic, extra virgin olive oil, lemon juice and some seasoning to
make houmous, and serve with salad.
Low
calorie: 280
calorie: 280
Higher
calorie: 513 (Add 100g cooked bulgar wheat to salad and one wholemeal flatbread
per serving)
calorie: 513 (Add 100g cooked bulgar wheat to salad and one wholemeal flatbread
per serving)
Dinner:
Flatbread pizza
Flatbread pizza
Stir
garlic, tomatoes and oregano together with some seasoning then spread over
flatbreads. Top with slices of tomato, a drizzle of oil and feta, then bake in
the oven for 8-10 minutes. Scatter basil leaves to serve.
garlic, tomatoes and oregano together with some seasoning then spread over
flatbreads. Top with slices of tomato, a drizzle of oil and feta, then bake in
the oven for 8-10 minutes. Scatter basil leaves to serve.
Low
calorie: 248
calorie: 248
High
calorie: 378 (Add 100g mozzarella and 50g sun dried tomatoes, roughly chopped)
calorie: 378 (Add 100g mozzarella and 50g sun dried tomatoes, roughly chopped)
Dessert:
Nutty dark chocolate bark with yoghurt
Nutty dark chocolate bark with yoghurt
Line
a baking tray with clingfilm then pour chocolate into a rectangular shape.
Sprinkle nuts, then chill in the fridge for 20 minutes until the chocolate has
set. Smash into shards and serve with the yogurt drizzled over.
a baking tray with clingfilm then pour chocolate into a rectangular shape.
Sprinkle nuts, then chill in the fridge for 20 minutes until the chocolate has
set. Smash into shards and serve with the yogurt drizzled over.
Calories:
154
154
Low
calorie total: 858kcal
calorie total: 858kcal
High
calorie total: 1,488
calorie total: 1,488
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