THE DIET STARTS HERE…

It’s one of the most popular and easiest diets

around, which is why 5:2 is the perfect way to get in

shape and boost your health. Here’s how to follow it

How does it work? It’s simple. Two days a week, you eat no more than 500 calories. The other five days, you eat normally. That’s it! How much weight will I lose? Around 1½lb a week – more if you have a lot of weight to lose. The diet will also have an effect on your metabolism. Early studies suggest that people who follow the 500 calorie diet lose more actual fat, rather than the combination of fat, water and lean tissue that you lose on other diets. The two days fasting also help you to eat normally on other days without piling the pounds back on. WHAT DO I DO? ✱ For two days a week, you should eat no more than 500 calories (600 for men). ✱ The other five days a week, you can eat as normal. You should be aiming for around 2,000 calories a day, but don’t worry if you have a blowout, such as dinner and/or drinks, a couple of times a week. See page 91 for what you should eat to ensure you get a healthy, balanced intake of all the right nutrients.

Are there any other benefits? Studies of this type of diet show that not only do people see improvements in their blood pressure and cholesterol levels, but also in insulin sensitivity. It’s even believed that it can reduce your risk of getting various cancers, heart disease and Alzheimer’s disease. How long do I follow the plan for? Until you’ve achieved the weight you’re happy with. At this point, you can maintain your weight and keep seeing the health benefits by having a 500-calorie day just once a week. ✱ The other good thing about this diet is that your 500-calorie days will help to stabilise your insulin levels and hunger. You should find your appetite is smaller on normal days, so you won’t have to work so hard to stay around the 2,000 calorie mark. ✱ If you’re on medication, or have any ongoing medical condition, consult your GP before starting this diet plan

We’ve collected together ourfavourite light and tasty summermeal ideas to help make the5:2 Diet easier than ever!So whether you’ve beenfollowing the 5:2, or 500 Calorie,diet plan for a while or arethinking of trying it for thefirst time, we’ve made losingweight super simple for you!We’ve also got some great newon-the-go lunch ideas, smartlow-carb ideas to help you getclever with veg, plus super fillingsummer salads.We’ve evencreated some new low-cal sweettreats to make fast days easier.There are also 12 deliciousand nutritious smoothie recipesif youwant to try the latest versionof the diet: a two-day juice fast.Getting in shape has neverbeen easier, or tastier! GOODLUCK!

Breakfast DIET

Lunch DIET

Dinner Diet