The Reverse 5:2 Fasting Diet
Do you find it hard to stick to your diet at the weekend? Yeah, us too. But that’s OK, because new research shows that if you eat super-carefully during the week, taking the weekend off won’t hurt.
Think of it as similar to the 5:2 Fasting Diet – but in reverse! Five days on, and two days off. You’ll have five days of low-calorie dieting, and then two days normal eating – and you could lose up to a stone in a month.
How to follow the Reverse 5:2 Diet
Simply choose one of these breakfasts, lunches and dinners each weekday. If cooking isn’t your thing – use meal replacements instead. Then at the weekend, eat whatever you like! Seriously, it’s that easy.
– 125g pot low-fat yoghurt with two pieces of chopped up fruit.
– One egg, boiled, scrambled or poached, with one slice of toast topped with a little low-fat spread.
– One piece of toast with 200g tinned tomatoes or 150g baked beans.
– 30g any cereal or one crumpet, 125g skimmed milk or pot of low-fat yoghurt, one piece of fruit.
– Two pieces of bacon or one low-fat sausage, plus mushrooms and one tomato, all grilled.
– Salad of unlimited tomato, cucumber and five black olives, topped with 40g of low-fat feta or mozzarella.
– Three Ryvita, each topped with one slice of lean ham, mustard and boiled-egg slices. Serve with a handful of cherry tomatoes.
– 400g can or half a carton of any soup. Serve with a big green salad.
– Any sandwich under 350 calories, served with a handful of cherry tomatoes or some celery sticks.
– Tortilla wrap filled with 125g tuna, 1 tbsp sweetcorn and a little low-fat dressing. Serve with a handful of celery sticks.
– Two low-fat Quorn sausages served with 150g new potatoes and unlimited green beans or 2tbsp sweetcorn.
– 200g bolognese sauce (or chilli con carne) served with courgette that’s been shaved into pasta-like ribbons.
– Stir-fry 125g steak, pork or chicken with lots of broccoli and red peppers. Add half a sachet of any stir-fry sauce.
– 150g any fish, grilled, with 3 tbsp low-fat coleslaw and lots of green salad.
– Any ready meal under 400 calories with unlimited salad or veg. (RELATED BLOG: 10 ready meals under 400 calories)
USING MEAL REPLACEMENTS
If you find it hard to count calories or find the time to prepare healthy meals, why not try a meal replacement plan? Our Boot Camp Body Meal Replacement is a high nutrition protein shake and perfect for replacing some or all of your meals on the low-calorie days. If shakes aren’t quite your thing, take a look at our Boot Camp Body VLCD Diet which is a full meal replacement programme where you can choose individual servings of shakes, soups, bars, or meal packs – and then just switch back to normal food on your two days off.
The whole point of this diet plan is to let you enjoy your weekends, but it’ll help if you stick to three simple rules while you do:
– Only eat when you’re hungry, and stop when you’re full.
– Use common sense. Yes, you can have a takeaway, a fry-up or some biscuits, but eating huge portions of all three on both a Saturday and a Sunday can’t possibly be cancelled out by a low-calorie diet plan.
– Get moving for at least 30 minutes a day at the weekend, whether that’s formal exercise or taking the kids bowling or for a walk in the park.
The inspiration and recipes for this post are credited to the Best Daily website.