14 DAY TRIAL // Dr. Michael Mosley created the 5:2 Fast Diet, which sees the dieter restrict their calorie intake to about 500 calories a day, for two days a week. A new book by Mimi Spencer and Dr. Sarah Schenker offers plenty of low-calorie recipes that are bound to help you stay on track and lose the extra weight.
“The Fast Diet Recipe Book” comes out tomorrow, May 2, and offers plenty of alternatives for a healthy, filling meal that helps you stay under the calorie limit on fasting days.
Speaking with the Daily Mail to promote it, nutritionist Dr. Schenker stresses that fasting is not bad for the organism, if we only do it twice a week and make sure we’re not starving on those days.
The 5:2 diet means women are allowed 500 calories, while men 600 on their fasting days.
In other words, within these limits, they can actually enjoy two meals, breakfast and dinner and, now that this book is here, they can also make sure they are healthy.
The Fast Diet does away with the feeling of frustration usually associated with restrictive diets, but also with the exhaustion and irritability that come from depriving yourself for longer periods of time.
“You are often excluded from sociable eating when dieting, but some of the meals are designed to be shared and you would often never know the meals are low calorie because they are satisfying and filling,” Schenker says.
“We don't want people fainting through lack of food on their fasting days. The point is to fill up on foods that will keep you fuller for longer,” the expert adds.
So, she and Mimi Spencer came out with this book that offers cottage pie at under 250 calories, or any other meal for less than 300 calories. The secret, Schenker says, is to use the right ingredients.
“Some dieters avoid rice because of the carbs but with the right type and quantity it's fine. Basmati rice contains slow release carbs so will keep you going for longer so I include that in some of the recipes. It's hard for people to go without carbs, it's better to strike a balance of having them in moderation as often the problem is people eat them too much,” she explains.
Besides mixing and matching in the kitchen to make the two fasting days less challenging, the nutritionist also recommends choosing them in advance.
As a rule, dieters opt for Mondays and and Thursdays because it’s right at the start of the week and closer to the weekend, when they might want to indulge.
“I wouldn't advise making a fast day one where you have a lot on at work!” she says.
Another great tip is to not overdo it on the non-fasting days. Moderation is key, Dr. Schenker says.