Ultimate 5-2 Diet Recipe Book PDF
Preview Ultimate 5-2 Diet Recipe Book
Contents Cover Title page WELCOME TO 5:2: The Delicious, Flexible, Guilt-Free Approach to Healthy Eating Introduction How This Book Works Important Safety Note PART ONE: HOW TO 5:2 PART TWO: 5:2 FOOD 1: Great Starts Anytime Breakfasts and Brunches 5:2 Know-How: The Store Cupboard 2: Super Soups To Keep You Full on Fast Days 5:2 Know-How: Tools of the Trade 3: Hot Stuff To Spice Up Fast Days 5:2 Know-How: Fast Day Flavours 4: Comfort Food Big-Hearted Dishes for Flatter Bellies 5:2 Know-How: Family Eating 5: Salad Days Hot and Cold Salads for Every Season 5:2 Know-How: Veg Box Magic 6: 5:2 To Go Packed Lunches (and picnics!) 5:2 Know-How: Fasting on a Budget 7: 5:2 On Tour A Taste of Holidays Around the Globe 5:2 Know-How: Holidays and Celebrations 8: 5:2 Treats Delicious Desserts and Drinks 5:2 Know-How: 5:2 for Life 9: 5:2 Extras Sauces, Dressings and Swaps 5:2 Know-How: 5:2 Final Inspirations 10: 5:2 Menu Plans Made Easy Four Weeks of Fasting Meal Planning PART THREE: 5:2 TOOL KIT Recipes Listed by Calorie Count Per Serving Calorie Counter Glossary BMI Chart Online Links and Further Reading Acknowledgements Index Recipe Index Also by Kate Harrison List of Illustrations Copyright WELCOME TO 5:2 The Delicious, Flexible, Guilt-Free Approach to Healthy Eating Introduction May 2013 Dear Reader, Do you want to eat the foods you love and rediscover your appetite for fresh, delicious meals? Would you like to improve your health and lose weight as well as any guilt you feel about eating? You’re in the right place . . . I admit it sounds too good to be true. But if you’re already following 5:2, you know this approach really works. It’s simple, it costs nothing, and it’s changing lives. In this book, I hope to inspire you to eat even better and tastier food. The dishes and ideas make me happy – and they make following 5:2 easier and healthier than before. This is the opposite of dull ‘diet’ food that makes you feel you’re being punished for something! If you’re new to 5:2 and are struggling to believe a ‘diet’ could be so easy, I know where you’re coming from. I’m a natural sceptic, especially when it comes to weight-loss crazes that promise the earth and fail to deliver. I’ve tried most of them over the years, and ended up bigger than ever. Until now. From sceptic to 5:2 fan . . . This has been the easiest eating plan I’ve ever followed. In nine months I’ve lost 11kg (25lb), which is more than 15 per cent of my original weight. I’ve dropped almost three dress sizes and my size is no longer putting my health in danger. Plus, research suggests that the 5:2 diet reduces my risk of developing cancer, heart disease, type 2 diabetes and Alzheimer’s disease. As important, for me, is how my attitude to food has changed for the better. I’ve always loved cooking and eating out, but all the guilt and emotional baggage has gone. My friends tell me I sound a bit like I’ve joined a cult, but they also tell me how much better I look. And this cult has no weird supplements, revolting food- replacement shakes or bizarre rituals. It’s just the simplest, cheapest approach to healthy eating around. And as you read this book, you’ll discover the stories of men and women of all ages a nd backgrounds who are making 5:2 work for them too. So what is it that so many people love about the 5:2 diet? 5:2 means great food 5:2 is all about fabulous food: variety, freshness and taste. FIVE days a week, you’ll eat without restriction – though after fasting you’ll probably find you eat less because it takes less to satisfy your newly heightened sense of taste and smell. TWO days a week you’ll eat less than you usually do, but from an almost endless selection of great food. The list includes dishes like Portobello Mushroom Rarebit, Thai Curry, Pizza, Skinny Chilli con Carne, Skinny Chicken Kievs, Sweet Potato Falafels, Lemon and Pork Meatballs and even a Jaffa Cake Chocolate Mousse! Proof that you don’t have to sacrifice flavour on your Fast Days. 5:2 means freedom 5:2 liberates you from calorie counting day after monotonous day. It helps you to understand what ‘fuel’ your body really needs to function, and it frees you to enjoy a lovingly prepared family meal or a really tasty cooked breakfast without the guilt. 5:2 means good health This approach helps you lose weight, which will improve your overall health. But the Fast Days also help your body repair itself, making sure your cells and systems are working as efficiently as possible. The benefits include mental sharpness, a better response to insulin and a lowered risk of a range of
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