a note from Mimi
In The Fast Diet book, you’ll find plenty of menu ideas for your fast days. In my experience, fasters tend to come in two varieties – those who like to keep things simple and stick to very basic foodstuffs during a fast, and those who like to create taste sensations to keep their fast days full of flavour.
The former group tend to develop fasting habits – naked poached eggs for breakfast; a heap of straight-forward steamed veggies for supper. The others like to experiment. If you’re in this group, here are some ideas to inspire you this week. Each dish should clock in at around 250 calories or less, though these are inspirations rather than recipes, so I haven't counted every calorie, as we have in the book. For precise figures, please weigh your ingredients and check a calorie counter. And add your comments too – variety is the spice!
January: Menus for wintry days
When you’re scraping frost from the car windscreen and watching gritters out on the roads, the idea of a salad isn’t going to set the heart racing, even on a fast day. While our mantra of ‘mostly plants and proteins’ means that salads are one of the pillars of eating on the Fast Diet, these chilly days demand something more warming. Here’s a week of menus, two breakfasts and two suppers, which should do the trick. Again, the calorie content is approximate based on experience rather than measurement – so weigh your ingredients to hit the magic numbers.
DAY ONE
Breakfast: Kippers, followed by half a grapefruit
There is great power in a humble kipper – full of good fats and packed with protein. Little wonder they are an increasingly popular breakfast staple: last year, sales were up by 80 per cent at Sainsbury’s, while Tesco sold 150,000 in the first three months of last year. There’s about 125 calories in a kipper fillet, so it makes an ideal, satiating fast-day breakfast. Michael is a big fan.
To cook with no smell, place in a dish, add a slice of lemon, cover with Cling Film and microwave for two and a half minutes. You could serve with wilted spinach and a poached egg if this is your ‘main’ fast day meal. Or have half a pink grapefruit as a sweetener afterwards (around 50 calories).
Supper: Beetroot and Bramley Soup
The idea for this brilliantly warming soup came from my friend Alex Renton who made it for me one chilly autumn lunch-time at his home in Edinburgh. I loved it so much that I made it for the brilliant cook Allegra McEvedy, who asked to use it in her Guardian column. Here’s her version in its entirety. This makes plenty – probably about six fast-day servings. Maybe miss out the butter, or swap for a low-fat alternative such as Flora Cooking Spray (not the same flavour, sorry, but we are skimming calories here). Similarly, make your stock from a veggie bouillon cube, and have low-fat rather than full-fat Greek yoghurt. The star anise is vital!
‘Takes 30 mins once beets are roasted (which takes around an hour and a quarter). Leftovers last for 3-4 days in the fridge.
550g/5 medium raw beetroots – whoppers take a lot longer to cook
2 medium onions, roughly chopped
2 tbsp butter
2 bramleys, peeled and quartered
1 litre stock, light chicken or veg
2 star anise
1 tsp caraway or cumin seeds
Few splodges Greek yogurt
Some chives
Salt & pepper
- Pre-heat the oven to 200C /400F/ gas mark 6.
- Put the beetroot on baking tray with 1cm-deep water. Cook for 1-1½hrs until a knife meets with little resistance, then take them out and run under cold water for a couple of minutes until cool enough to peel.
- Put a wide, thick-bottomed pan on the heat and melt the butter in it, along with the spice seeds.
- Over a medium heat, sweat the onions – taking care not to let them colour – with the spices, keeping a lid on.
- Slice the core out of the apple quarters and chuck them in with the onions.
- Cut the peeled beets into roughly inch-sized pieces (it’s going to get blitzed) and toss into the pot.
- Pour on the stock, whack the heat up, drop the star anise in and put the lid back on. Season.
- Once boiled, turn down heat and simmer for 15 mins. Pick out the star anise and chuck away, then blitz the soup with a blender until pureed. Serve with chopped chives and Greek yoghurt and a spoon.’
DAY TWO
Breakfast: Chive Scrambled Eggs with a hint of Nutmeg
An easy one, this. Everyone knows how to scramble an egg, and how they like it done. The idea here is simply to lend extra flavours and dimensions to a classic – on other days, you might want to add a scant grating of parmesan (a little goes a long way), some shards of smoked salmon, a handful of fresh coriander. I like a little tomato and chili relish on the side… Forego the toast. You can have that tomorrow.
Supper: O’Kelly Fish
I first wrote about this quick recipe in my book 101 Things to Do Before you Diet – and it remains a firm fast-day favourite in our house. I think it owes something to Jamie Oliver (all in one pan, super easy, super tasty), but over the years it has altered with each outing. Here’s my most recent take.
I’ve always called O’Kelly Fish, by the way, because I first had it in the kitchen of our friends the O’Kellys, who live in the South Downs surrounded by children and chickens. The dish is wholesome and hearty, great for gangs of people, but with no carbs. This should make enough for a family of four.
- Blanch a packet of green beans and a pack of thin asparagus for a minute of so in boiling water. Broccoli works too. Drain and place in an oven-proof pan.
- Lay four or five vines of cherry tomatoes on top, add a little olive oil, salt, fresh-ground pepper and plenty of lemon juice. Plenty. Maybe two lemons. Chuck in the husks. If your calorie count allows, throw in some black olives.
- Place a fillet of seasoned salmon per person on top of the veggies. Add any herbs you fancy – coriander is nice; chili flakes are a good idea.
- Oven roast at 200 degrees for 20 minutes or until fish is just cooked.
The tomatoes and lemon will have made a wonderful juice, to spoon over the fish once served.
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73 Comments
5:56 pm
17 Jan 13
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Thanks for the recipes, Mimi. I love kippers but always thought they were high in calories so very happy to see they are not! The other recipes look good enough for a non-fast day, too.
3:15 pm
19 Jan 13
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We’d already taken to the idea of “meat free” Mondays in our house and now that it coincides with our first fast day of the week, can’t seem to get enough of low calorie fish based dishes so I’ll definitely be trying this one. A similar recipe I’ve made a few times involves lining the pan with overlapping slices of griddled aubergine (using no oil but still getting the char-lines) with slices of the larger vine tomatoes and dotting with a little crushed garlic, a sprinkling of sea salt and some freshly ground black pepper. I love salmon but tend to use some kind of white fish as you typically get a slightly larger portion for the same calories. Plenty of lemon, red chilli, fresh herbs and a drizzle of olive oil before cooking and a sprinkling of chopped spring onion to serve and add colour.
9:29 pm
19 Jan 13
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I don’t have any problem with the fast days. (Have been doing a combination of green veg soup for dinner and crussh zero noodle Tom yum for lunch) but I’m worried that I’m taking the ‘feast’ days too literally … How many calories should I be consuming on the 5 days (approx) ? Lots of other people have said that on the non fast days they find that their appetite is reduced, but mine just doesn’t seem to be reduced at all ? I did 2 weeks before Xmas and am on week 3 post Xmas. (lost and then put on 7 lbs over Xmas and new year)
9:58 pm
19 Jan 13
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On your feed/feast days you should be eating a ‘normal’ amount of calories. I take this to mean about the amount you would have been eating on an average day before you started 5:2, unless you were already calorie restricting, in which case you may need to increase it to prevent starvation mode. Good luck with the new lifestyle – how great to have already shifted the Christmas weight! For the first time in my life (that I can recall) I didn’t put on any weight this Christmas, despite over indulging completely. Fasting actually brought me down by quarter of a pound by the end of Christmas. Now that’s a Christmas miracle!!
11:22 pm
19 Jan 13
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Thank you. I will have a look. Ps. Xmas weight not off yet (managed to put on what I’d lost before Xmas) but hopefully not too far off ….
11:22 pm
19 Jan 13
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Ps. Congratulations on your Xmas miracle !
10:55 am
20 Jan 13
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My mum & sister have been following this for a couple of months and my sister has lost 2 stone! I had only heard of it through them. Just read about it in the MoS and have ordered the book (and a copy for mum). Looking at these recipes it looks great! I have about 4 stone to lose, have lost 2 stone already but it has been a year and a half of yo yo loss, so am planning to get stuck into this. Thanks guys!
5:37 pm
23 Jan 13
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One of the simplest breakfasts for winter months is porridge with a desertsponful of golden syrup (although we do have it in summer too). I generally follow that with a slice of Vollkornbrot (German rye bread). And then Ainslie Harriet’s Hot and Sour cuppa soup or similar and loads of fruit for lunch and supper. Sounds a bit basic, but my wife is a vegetarian cookery writer and professional cake maker, so we tend to eat well at other times. Some of the non-dietary benefits are the savings in time and money that accumulate!
5:53 pm
23 Jan 13
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A nice warming vegetarian supper is a stir fry with tofu cut into 1cm cubes and marinated in shoyu. Just prepare lots of vegetables – strips of red pepper, a chopped up onion, garlic, chopped ginger, a chilli pepper, maybe beansprouts, julien carrots, chopped mushrooms – whatever you’ve got. Heat up a pan with the smallest amount of olive oil you can get away with (that’s where all the calories are), as hot as you can. Add the firmer veg first (onions, carrots, pepper), then the mushrooms and the tofu right at the end. You want to cook everything as quickly as possible, so get it all prepared before you start and add a splash of boiling water to the pan if things start to stick. I normally don’t bother with noodles, but on an empty stomach this is a taste sensation!
1:57 pm
26 Jan 13
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Didn’t realise you also wrote 101 things to do before you diet!
I loved that book – very informative but fun at the same time! Just bought the Fast Diet book and have nearly done a month on the diet now!
9:10 pm
28 Jan 13
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Today is my first on the Fast Diet. I had been on the Alternate Day Diet prior to this and lost around one stone in weight. I am diabetic Type II and was on the highest levels of medication and heading towards insulin therapy. I have now considerably reduced my medication and stabilised my blood sugar. I am still overweight with a BMI of 25.6 but much fitter. Having bought and read the Fast Diet I decided to follow it including a fast period from 12 midnight until 2pm. I accomplished this easily today although I had to hold off my medication until I broke my fast. I doubt if Michael and Mimi would recommend the diet for someone with my health profile, but it is working well so far.
4:16 pm
31 Jan 13
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This is my first day on the fast diet.Just trying to keep going till tea time. Its easier than i thought tho.
There are some encouraging stories to keep me going, so keep them coming in.
4:50 pm
31 Jan 13
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Well done ‘roseb’. I’ve been on the diet since August
and fast on a Tuesday and Thursday. I have dinner on Mondays and Wednesdays about 6pm and don’t eat until the following evening. So far I have lost 46lb and dropped 2 trouser sizes and 2 shirt collar sizes. I use the myfitnesPal app to keep a check on my calories and find this invaluable. I generally feel good and more confident. Good luck, it really is a great diet.
8:07 pm
31 Jan 13
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Started this week so have had 2 fast days. Am amazed how positive and full of energy I feel but having great trouble sleeping. Don’t know why. Any ideas?
8:39 pm
31 Jan 13
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Hi Piglet, yes we also do not sleep too well on the fast days although this is getting slightly better. The other thing we noticed was that we are often cold on fast days but again, this is getting better so I guess you just have to stick with it, it’s worth it in the end, in no time you will be feeling on top of the world and shrinking.
6:37 am
1 Feb 13
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I have started the fast diet this week, and already seen a change on the scales. Sadly I have not slept well either on my fast days. Feast day today, so I’m hoping for a good sleep tonight.
10:02 am
1 Feb 13
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Some members at the http://www.52fastdiet.co.uk forums have reported not sleeping well on fast days initially, but this has changed with time. Personally I sleep better than I have in years, since starting 5:2!
11:00 am
1 Feb 13
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Hi, I am 80 now, only a bit overweight but need to reduce my waistline! Wow, started 8 days ago and have had 3 fast days which went well. Missed the wine with dinner! Am going to buy bodyfat scales. Have bought your book and am excited.
5:40 pm
1 Feb 13
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I have spent today reading the book and will start with my first fast day tomorrow – my other half is sceptical (but has to put up with me constantly being on some sort of diet or other!)and I am prepared to give anything a go. Not sure about cholesterol but BP is high and this is one thing I would like to get sorted out. I am 43 in 11 weeks and would like to lose 10kgs before then if I can. Does that seem reasonable? – I have around 25 kg to lose in total.
5:44 pm
1 Feb 13
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Great bmmorag – great, but 10 kg in 11 weeks is A LOT. Aim for a pound a week – that is reasonable and doable and safely within guidelines for weight loss. Also, better to set your target at a realistic place so that you are not disappointed, but rather full of confidence because you’ve achieved your goal. Get your other half on it too! My husband is a convert…
5:44 pm
1 Feb 13
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hoptimist – it really is never too late! You can have a glass of wine tomorrow… good luck and let us know how you get on.
5:47 pm
1 Feb 13
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Re trouble sleeping – some Fast Dieters have reported this – I will ask Michael if he knows any medical reason for it. He does say that a small glass of milk before bedtime can help with sleep. Personally, I think it may be that you are changing your body’s usual habits, so it takes time to adjust. Not a scientific view, just an anecdotal one. Try the milk – or some say even a boiled egg (though I never fancy a boiled egg at night… much better for breakfast!)
5:48 pm
1 Feb 13
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bycress16. Wow! well done!
6:37 pm
1 Feb 13
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Body fat scales helped me, Hoptimist. I thought I was only a bit too heavy being a stone and a bit over ideal weight, just to discover my fat level was 35% and waist:height ratio 50%. Now both reducing nicely having lost 10 lbs since August, without worrying too much about the occasional gluttonous time. It is reducing the fat %age that keeps me going.
11:17 pm
1 Feb 13
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Thanks. I slept better last night having done some exercise and some more today so I’m sure tonight will be ok. Weirdly I have not felt tired ,normally if I had not slept so well I would feel pretty awful the next day but I seem to wake up full of beans! I actually only need to loose half a stone but once that is achieved I shall just do one day a week to maintain weight and obvious long term health benefits. I am mainly doing this to prove to my husband that 5:2 works so that he will take it on board as he needs to shift a bit more weight than me. Hope it works!
11:56 am
3 Feb 13
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I’ve been doing the diet 1 a week since the telly program, now I’ve got the book I thought I’d try 2 a week, but I’ve got a nasty head cold, should I fast?
11:10 pm
4 Feb 13
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Hi I’m into my second week of fasting ,lost 3lbs up until now …not finding the daytime on my fast day a problem as at work but stuck for ideas to stop my tummy rumbling on an evening .. I can’t excercise as I have MS which restricts my mobility any tips out there please
9:34 am
5 Feb 13
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I had my first fast day yesterday, and managed to survive!! As someone who has always eaten carefully and goes to the gym regularly, I have weighed the same give or take a few pounds for the last ten years but ideally would love to be one stone lighter. Although I eat healthily I am constantly grazing throughout the day so fasting yesterday was a bit of a challenge. I intend to stick to my normal healthy eating for the non fast days and see how I get on.
10:22 am
5 Feb 13
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This is my second week of fasting but I haven’t lost anything yet. Very upsetting for someone super obese but I’m hoping it’s early days …
10:22 am
7 Feb 13
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I knew this fasting idea would work for me when I realised I had read your book from cover to cover….
I have a shelf full of diet books,I lost interest in reading them before I was half way through!
This is my first week but already know I will be successful.
7:52 pm
7 Feb 13
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I started on Monday so on my second fast day, seems to be going well though need to drink more i think as getting slight headache in the evening. I’ve been tracking my calories the rest of the week & not eating more than about 1500 per day. Will this effect my weight loss if not eating enough between fast days? Any advice would be good.
9:57 pm
7 Feb 13
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I have completed 3 weeks and lost 9 pounds already. Trouble with “my fitness pal” is that it wants me to stick to 1200 calories every day so isn’t really helpful for eating “normally” on my non-fast days and it also gives me a warning about not eating enough calories on fast days. A 5:2 app would be brilliant. Anyone out there with the necessary expertise???
11:21 pm
7 Feb 13
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This is my first week and feel really optimisic about this working for me. I’ve never really dieted before but have notice the pounds creeping on over the last few months. Today was my second fast day. I had my last meal last night at 7 and went 24 hours until my next and felt fine..just sipped away at water all day. I am on medication for underactive thyroid. Will it take longer for me to lose weight because of this
11:55 am
8 Feb 13
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My first week and the scales show a loss of 5 lbs . Great result so far . Fast days were really good but do have problem sleeping just don’t seem tired. Hope I can keep this up as I have been a constant yo yo dieter. I have about 4 stone to lose ,so will keep you informed .
12:29 pm
8 Feb 13
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I’m a newbie but my Dad who borrowed the book before I’d even picked it up is 2 1/2 weeks in & lost 11 lbs. I as many have done many diets & found the Cambridge to be the most successful & see the resemblence with fasting, admittedly the Fast Diet is a much easier, calmer method. I want more than anything to maintain my losses & I can see this is a more practical option. Since regaining 2 stone (orig lost 7) I have my astham back & on oodles of meds. My poor old ticker is working OT with the effort & Winter months are dire. (age 47) I’m on my 4th day & can’t quite get my head around the normality of it but hey, I’m so focused on leading a new life!
I’ll thank you in advance & keeping a diary of how I feel & improvements in my health.
2:11 pm
8 Feb 13
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I have just completed my second week, have lost 7lbs and I am delighted. Feeling more alert and sleeping better which is amazing. I have a feeling I will stay on this long term because it is not difficult. Actually it is more about thinking what you want to eat on non-fast days because you change your attitude about food.
2:23 pm
8 Feb 13
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On Myfitnesspal you can change the amount of daily calories by going to goals and outting in manually how many calories you want that day.
2:30 pm
8 Feb 13
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Hi have just done 2 weeks of fasting 2 days. Find it harder as it goes on. Am desperately hungry by supper time! Not tired, just a bit fractious, which I try to keep under wraps. Haven’t lost any significant weight yet which is disappointing. Hoping next week will see some better results. I have a stone to loose, but 1/2 that would be welcome. Suppose if you have less to lose it takes longer? What does anyone else think? Amazed that I can actually sleep on diet days.
2:41 pm
8 Feb 13
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3 weeks – 6 days fasting – and no weight loss yet. I am about 2 stones overweight. I’m hoping the pounds will just go gradually so I’m ignoring the bathroom scales & will keep going and judge by the weigh & measure I have done at the gym at the beginning of each month. I find it easiest to eat nothing all day & have a 500 kcal meal in the evening. I’m feeling very well, but get ‘foggy brain’ on fast days.
5:21 pm
8 Feb 13
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just started the fast diet. finding it ok, the second fast day better than the first. finding i’m having to go to the loo alot! (drinking lots!!!). the only thing is this “eating normally”. iam what you call obease and like my food and the feeling of being full. i wounder if it will have the same affect with a person who has “issues” with food?
6:17 pm
8 Feb 13
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Anyone else noticed Page 142 200G kidney beans (200 cals) in calorie counter at back 100g are 311 cals. How can they both be correct?
10:31 pm
8 Feb 13
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Need a quick alternative to porridge- it has never filled me up for more than a few hours but I tried it again today with the blueberries as mentioned in the back of the book- that was just before 8am- by 1030am I was starving and by 1130am I just couldn’t take it anymore despite drinking so my fast day was ruined
10:34 am
9 Feb 13
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Anyone else having any problems being constipated the day after a fast? This is something I do suffer with quite a lot but is much worse after a fast day.
11:58 am
9 Feb 13
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Hi. I am type two diabetic and suffer from diverticulosis. Is this diet suitable for me? I also have high BP and am at maximum medication for both BP and type two. Advice?
3:23 pm
11 Feb 13
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Hi: Just registered on the site so this is first post. Anyone got any info on whether the 2 meals a day on fast days has the same results as consuming 500cals in one go as a supper? Started ADF after the programme last summer and found it easy but do like my porridge for breakfast!
7:48 pm
11 Feb 13
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I started today, it was a shock to the system, I’ve even stopped milk in my tea. I wanted to know if headaches in the early stages is common? I’ve had two today already. It can’t be dehydration as I’m drinking more than usual.
9:49 pm
11 Feb 13
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I’ve done it for exactly 4 weeks now and only lost 0.5lb – found it easy but disappointingly don’t think it’s for me!
11:09 pm
12 Feb 13
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I started this diet yesterday and I’m aiming to lose 1.5-2 stone. I often miss breakfast, so getting through the morning was relatively easy, but I then tend to eat a lot during the day whilst at work (less so on the weekend), so just a mini wrap with salad leaves made that part harder, and I felt ravenous by my evening meal (later than usual anyway as on “swimming lesson duty” with the kids), but after I had my “stir fried veg” with a tablespoon of teriaki sauce, I managed to get through the boredom hours by pushing out the thought of food from my head. What was surprising was that I didn’t feel overly hungry the next morning. I really hope this works for me as I think this is something I can stick with. For those who are getting headaches, I suspect it may be caffeine withdrawal – I get this every time I cut back on tea/coffee …
7:58 am
13 Feb 13
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I had my third fasting day yesterday and it went like a dream. I was very worried after the last one as I ached all over including a dramatic migraine by the evening and hardly slept. A doctor friend who has been doing the diet since last summer just told me to increase the protein I eat on fasting days. I think that’s what worked.
Would it matter also if I had 100 cals for breakfast, then 150 in the afternoon? And the rest in the evening. I am usually a little and often eater. I need to lose about a stone, but primarily doing it for the health benefits.
By the way I lost 3 lbs in the first week!!!!!!!!!
9:35 am
13 Feb 13
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Sorry to be a party pooper but my main struggle with fasting days is I really am not keen on fish of any sort, or nuts of any sort, and as a single person have to buy quantities of stuff which mean half will go to waste. Consequently my fasting days are a bit samey but so far working. I do admire all you folk who set to with the pots and pans BUT in my case that alone would make the diet unsustainable. Can we have some REALLY simple ideas for non-cooks please?
11:18 am
13 Feb 13
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@JollyWoggles – I also don’t eat seafood or nuts but have been fasting for 6 months with great success (15.5kg off so far!). It really does help to batch cook a recipe and divide it out by calories, then freeze in the spare portions. I know it seems like a pain, but it needn’t be more than an hour every couple of weeks and you’ll soon find your freezer is full of a selection of lovely dinners! I do chilli, ratatouille, lasagne, bolognaise, chunky veg soup to name a few.
Another easy one, if you save all your cals for dinner is a 500 cal ‘roast’:
100-120g raw piece of chicken breast (about 130 cals)
250g steam bag of carrots/broccoli (about 90 cals)
100g mashing veg (big bag from tesco cooked & divided up) (about 40 cals)
250g baby potatoes (190 cals) brushed with a tiny amount of olive oil (15 cals)
Gravy (I make mine from 10g bisto powder & half a chicken oxo – around 30-35cals)
Total: 500 cals (and I can’t usually manage it all!)
You could swap out some spuds for a bigger piece of chicken.
Roast the chicken & the little spuds in their skins (I cut them in half, brush with a tiny amount of oil & a sprinkle of salt) for about 25 mins.
Microwave the bag of veg & re-heat your mashed veg (assuming you pre cooked/mashed them & froze them in)
Make gravy – around 100-150ml boiling water with half chicken oxo, then pour in the bisto powder (which has been mixed with a little cold water) and stir well.
Lovely big filling roast dinner, low cal and a great winter warmer. One of my fasting day faves!
12:05 pm
13 Feb 13
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day 2 tomorrow, no problems fo far, but wondered about a possible error in book concerning blueberries – Day 2 breakfast in suggested 500 cal menu shows 145g blueberries 37 cals BUT in calorie counter 100g blueberries = 60cals!! Adjusted day 1 breakfast using calorie counter info was I right?
10:13 pm
18 Feb 13
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Hi newbie here – been doing this for three weeks now and today is No. 7 of the fast days. I am doing the two days consecutively, I weigh in on the morning of the first day on my new body monitoring scale and I have only managed to lose 1lb but the fat and bmi have gone down and the water has gone up – maybe I’m drinking too much water! Anyway at least the weight is going in the right direction. Not finding it hard to do surprisingly and husband is quite impressed with me. I need to lose 2 stone and am very optimistic after reading the book and reading some of the comments on here. Will update as I go along.
8:55 am
19 Feb 13
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Go for it Susie! In the book, we say that you shouldn’t expect weight loss on any given day – but hopefully over time the trajectory will be downwards, so don’t be despondent if one day/week plateaus. As far as water goes, keep drinking! Hydration is important and is a help not a hindrance on a Fast Day. Give yourself a while to settle into the pattern, and do keep us in the loop.
1:53 pm
19 Feb 13
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Hi,
Another newbie here! I’m on my first fast day and need inspiration. What’s the best kind of meal to prepare for your first evening ‘Fast’meal? Although my husband is very nervous about being hungry/light headed, he’s going to do this with me. I want to show him how easy it can be. I’m staying positive about hunger and temptation not being a problem and need to keep hubby in the same mind-set. Help!
2:17 pm
19 Feb 13
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Three weeks on the fast and lost 1/2 from my belly already (although looks more. I need to buy a new belt!!
Have had to shift my days a couple of times but that’s been no problem.
8:03 pm
19 Feb 13
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All set for my first fast day tomorrow horrified at my BMI and waist: height measurements hopefully see a change in these come time !!!!!!!
Good luck to anyone else starting tomorrow
11:30 am
25 Feb 13
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Mimi, read your column in MoS. How great to achieve, if that is the right word, such celebrity by promoting health and fitness in such an interesting and achievable way. It all makes so much sense.There will always be those who will do you down but just look at those followers here who have already begun to achieve so much. As a lifetime taker of sugar in tea/coffee, I have at last made the concerted effort to give it up! I lost 4lb in my 1st week , probably water retention, and this is my 3rd fast day. I already feel in charge of my weight and health. I am keeping a couple of M & S low calorie meals to hand,veg moussaka & fish pie, for emergency consumption in case the fridge is bare or the spirit is weak on a fast day. Do you approve?
2:00 pm
28 Feb 13
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I have been on this programme for a while, I started at 13st5lb and am now 12st8lb and I’m finding it really easy. I can see myself on this diet for life. I feel fantastic and very confident that I can reach my target weight and maintain it. I started dieting 2 years agoand lost 3.5st but put a stone back on and was really depressed, thinking I would have to diet forever but now I know I can keep this up! Many thanks, you are both an inspiration!
10:57 am
4 Mar 13
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Hi. I started on “The Fast Diet Plan” on the 4th Feb 2013 after reading the book from cover to cover, totally obsorbed by the whole idea that it’s only for two days a week! I have tried many different diets over the years, but not been able to keep them going for very long.
But this one is just so different. It’s not difficult, and fits around my life style with ease! and because it’s only for 2 days a week, you don’t really feel like your on a diet.
In just four weeks I have lost 7lb-10oz, and for the first time in my life I feel really positive, thank you so much.
11:04 am
4 Mar 13
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Hello Dido, Melita and Sugarplum – thank you for your posts, it’s great to hear such positive stories. I certainly think that the emotional benefits of weight loss can be just as important than the physical.
Dido – yes, M&S Fuller Longer range can be really helpful on a Fast Day. Personally, I trust them to use good produce, and the cal count is likely to be spot on.
Good luck to you all – and to all the Monday Fasters out there today…
5:22 pm
4 Mar 13
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On the O’Kelly Fish, is that 200 degrees C. or F,? I am in US
5:49 pm
4 Mar 13
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I am baffled, keep clicking on the Meal Plans from Mimi link and get nothing – have tried Firefox and Explorer – any suggestions?
5:58 pm
4 Mar 13
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Hi Mommo – 200 degrees celsius – basically quite a hot oven. Hope you enjoy!
6:30 pm
4 Mar 13
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Hi redkitejo – can you email tech@thefastdiet.co.uk and we’ll see if can figure out what’s happening? Thanks!
8:10 pm
5 Apr 13
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Hi, what about sweeteners? Can I use them in cooking?
9:04 pm
9 Apr 13
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Hi, just saw your program on swedish television and got immediately interested of the 5-2 fasting. On my fasting day I spread the 500 kcal on 3 meals, is that ok? In the program M seems to eat only breakfast, amd the menues above contains only two meals…
5:00 am
8 May 13
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Hi,this is my 3rd week with fasting every tuesday and thursday, I was wondering if I matters what makes up the 500cal on fasting days? Is it a good idea to just eat protein, I have been having a little rice but wondering if I just stick to maybe fruit and water or just the protein. Have not weighed my self yet as a little worried I have not lost any weight and do not want to get disheartend. I was feeling really good but this week feel rather bloated.
6:56 am
8 May 13
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Hi, susieq – For maximum filling-effect with minimum calories, a mix of protein and green/ leafy vegetables is recommended. Have a read around some other sections on the site – like ‘Different ways to manage your fasting days’ – for more comments/ suggestions about what/how to eat on fast days. Personally, I think it’s good not to get too attached to the weighing-scales – once a week or even once a month promotes greater equanimity and gives a better idea of an overall trend, thus avoiding any anxiety caused by the natural, quite broad, daily fluctuations. Many people like to use a tape-measure as well as (or instead of) scales, as they find that their body measurements have often reduced even when their overall weight hasn’t altered. We are all different and have different needs, etc, so it’s important to experiment and work out what best suits your individual lifestyle using the 5:2 approach. I hope you will enjoy the process and happily achieve your personal goals.
11:23 am
11 May 13
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My husband and I have been doing the 5-2 diet since September last year. At first we started Monday and Wednesday. Now we do Monday, Tuesday. I especially like fasting Mondays as it gets rid of the extra calories I’ve taken in, such as alcohol over the weekend. I’ve lost about a stone and my husbands’s lost round stone and a half. On non fast days we eat normally and I eat chocolate (probably to much). So far I haven’t gained any weight and seemed to have stabilised around 7stone 11 pounds. I’m happy with this weight and feel I don’t need to lose anymore.
9:21 pm
14 May 13
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Hi I’ve read a lot about this diet over the last week and started on Sunday. I found I wasn’t that hungry and it went well. I downloaded the my fitness app which is excellent for calorie counting I think because you are counting the calories on your fast day you are more aware of the calories on your normal days, which is good. My main comment is that I went to the cardiologist with my mum today to see the doctor who specialises in cholesterol (lipid clinic) I asked if the diet was suitable he said this is his regime and he encourages his family and friends to do the 2:5 diet. I was really surprised, I thought he would laugh me out of the place! He said this was fine for mum so off we go!
9:24 am
17 May 13
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Been on diet for a few weeks. I am interested to read all the posts. Was hoping that some people who have been on diet for a while would post any alteration in blood test results.
2:01 pm
17 May 13
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ddunder, I’ve been on 9 months and just had a blood test. And the results are:
Date: Aug-12 to May-13
Weight: 104 kg to 89 kg
Blood Pressure: 137/87 to 110/75
Blood Sugar(FPG): 104 mg/dl to 109 mg/dl
Liver Function SGOT/AST: 24 u/l to 21 u/l
Liver Function SGPT/ALT 46 u/l to 21 u/l
Cholesterol: 228 mg/dl to 272 mg/dl
Triglycerides: 181 mg/dl to 133 mg/dl
HDL-C: 36 mg/dl to 52 mg/dl
LDL-C: 156 mg/dl to 188 mg/dl