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22.05.2015
What is the Fast Diet?It may be radical, but the Fast Diet is also wonderfully economical with its rules.
BE DRINK AWARE and cut out alcohol Ia€™ve put this first as it is the most effective way I know to kickstart the Fast Diet. Weight-loss expert Lisa Lillien said you can lose weight without being hungry as long as you make smart food swaps, she told ABC News April 2. Lisa, a best-selling author and "Food Network" star, said the key to shedding weight without deprivation is super-sizing portions of nutrient-dense foods.
For example, Lillien suggested using low-carb tofu shirataki noodles instead of regular pasta when making her Fettucine Hungry Girlfredo (see recipe below). Dietitian Rachel Beller said following "The Hungry Girl Diet" is an effective way to lose weight. Lillien, who oversees a multimillion-dollar empire of "Hungry Girl" cookbooks, recipes and TV shows, has successfully maintained her own 25-pound weight loss since 2001 by following her diet guidelines.
Kate Middleton Royal Tour of India : The Duchess of Cambridge style guide Kate Middleton wore several stylish outfits during her recent Royal visit to India. Growing to love activities like the ones I listed above have enriched my life AND kept the weight off. For me Hydrofit is my social time, weights are my aggressive time, and walking is my relaxing time. While that can be somewhat true based on how much weight you want to lose, I firmly believe that the SHAPE of your body can only be improved when you exercise while you’re losing weight.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. All you really need to know is that:You eat normally for five days a week and then, for the other two days, you consume a quarter of your normal calorie intake a€“ around 500 calories for women, 600 calories for men.
On this regime, in 12 weeks, Michael lost more than 20lb of body fat and his blood glucose fell to a healthy level.
I have used my own experience and a 25-year career in the fashion and body-shape business, together with what I have learnt from many other dieters, to come up with a reasonable period during which I believe the average individual a€“ someone with a little willpower and plenty of good intentions a€“ can commit to and concentrate on a more intense 5:2 regime.
Some fasters appreciate the convenience and simplicity of a single 500 to 600 calorie evening meal, allowing them to ignore food entirely for most of the day; some people say they actually feel hungrier during the day if they have breakfast.
A graduate of the University of Pennsylvania, Samantha enjoys running, cycling and taking photos. When I had reached my breaking point about being obese I broke down and asked my doctor for diet pills. So it is not total, continual a€?fastinga€™, but a modified version, Intermittent Fasting, IF for short. I lost 22lb and returned to my pre-motherhood body weight (and, more importantly, shape).That was only a little over 18 months ago. It hinges on attention span and compliance; six weeks should be enough time to see measurable results without boredom setting in.
While noting the aphorism that a€?good health is not about weight; weight is an indicator of good healtha€™, it is worth knowing your current weight, monitoring your progress, and having a target in mind. Monday is an obvious choice for many, perhaps because it is more manageable, psychologically and practically, to gear yourself up at the beginning of a new week, particularly if it follows a sociable weekend. Having just one meal, as late in the day as possible, will clearly intensify the fast a€“ allowing your body a longer period in which to be in a fasted state. It was just like every other trashy magazine article claiming they have the secret to losing 10 pounds  a week! Looking back I can see a bit of over-training (training for Reach the Beach AND Hood to Coast) but it’s a general idea of my exercise routine. You may want to reduce your cholesterol, boost your brain, improve your mood, lower your blood pressure, lengthen your life. Our experience is that non-consecutive Fast Days work best, though you can do them back to back if you prefer.Most people divide their calorie allowance between breakfast and an evening meal, aiming for a lengthy Fasting Window between meals. Wea€™re still learning about the true long-term benefits of IF, and we dona€™t, as yet, have a comprehensive account of potential pitfalls, particularly why some people flourish on 5:2 and others may find it harder. Ita€™s also, by happy coincidence, about the length of time we usually give ourselves to prepare mentally and physically for our summer holidaysa€¦the six-week sprint to the pool.You may choose to extend the Fast Beach Diet, perhaps to two months. Ideally, use a scale that measures body-fat percentage as well as weight, since what you want to see is body-fat levels fall.
For that reason, fasters might choose to avoid Saturdays and Sundays, when family lunches, dinner dates and parties make calorie-cutting a bore.


Others prefer to eat breakfast and then avoid food for a Fasting Window of around 12 hours until supper.Since it is the fasting state that is so beneficial to us, eating lots of small meals is likely to significantly reduce the benefits, particularly if you graze on carbohydrates. I cried and pleaded and said I couldn’t be 250 pounds anymore and nothing I was doing worked.
But you can skip breakfast and have a more substantial evening meal if it better suits your day.
Be realisticPrecipitous weight loss is not advised, so be sensible and choose a target that seems reasonable. Mark Mattson at the National Institute on Aging agrees that eating the 500 or 600 calories at one meal is better than eating several smaller meals over the course of the day. I say a€?justa€™, but looking good and (more importantly) feeling good about your body is no mere vanity project. But what we do know is that thousands of people have followed the Fast Diet, lost weight, gained health and found it surprisingly sustainable, effective and life-affirming.
Type 1 diabetics are included in this list, along with anyone suffering from an eating disorder. So why the Fast Beach Diet?The Fast Dieta€™s unique selling point seems to be its high level of compliance: we do it and we stick with it because most of the time, wea€™re not thinking about dieting at all. If youa€™re particularly stressed or tired on a day that you have designated a fast, try again another day.
Ia€™m reminded of one Fast Dieter who told me that, after years of fruitless yo-yo dieting, six months of 5:2 had given her enough body confidence to go to the local baths and swim with her young daughter for the first time ever.
Fast Beach is aimed at people who want a short-term booster plan to get them from A (the sofa) to B (the beach) by undertaking a reasonable but more vigorous protocol. I suggest weighing yourself twice a week, first thing in the morning, preferably the day after a fast.
Remember that over time, as you get used to the diet, your body should acclimatise to periods of fasting, so keep your personal pattern flexible and adjust to a more lengthy Fasting Window when you feel able. If you still despise it after several attempts, have just a dash of milk to take the edge off.BE LESS REFINED For the next six weeks, focus on low glycaemic index (GI) carbs which are slow-burning, (jumbo oats, brown basmati rice, stoneground wholemeal bread) rather than fast-burning (cake, crumpets, white bread). Stay alert and tweak the regime to suit your needs.What to eatIt does matter what you eat on a Fast Day. This is your best bet to bypass the sugar cycle, the familiar crave, consume, crash spiral that wea€™re keen to avoid on the Fast Beach Diet.CUT BACK ON TREATS I know, the Fast Diet doesna€™t preach.
Pregnant women should eat according to government guidelines and not limit their daily calorie intake.
Not long ago, a magazine survey found that women think about their bodies every 15 minutes (which is, apparently, more than men think about sex). That way, over the six-week period, your fasts will become familiar, a low-key habit you accept and embrace.When to eatGo with a timetable that suits you.
Aim to have food that makes you feel satisfied, but stays firmly within the 500 to 600 calorie allowance a€“ the best options to achieve this are foods that contain lean protein, and foods with a low glycaemic index. Similarly, if you have an underlying medical condition, visit your GP, as you would before embarking on any weight-loss regime.
There are times of the year, of course, when we put ourselves under greater scrutiny still.
The longer, brighter days and fresher produce of late spring and early summer make it an ideal time to embark or improve upon a weight-loss programme. On the beach, in summer, in our shorts and bikinis, we think about the shape wea€™re in more often a€“ a constant background hum, the helicopter moaning overhead. The Fast Diet does not recommend boycotting carbs entirely, nor does it suggest living permanently on a high-protein diet. Men may not bang on about it quite as much, but they tend to be just as aware as T-shirt weather creeps up to ambush those hibernating pecs and paunches.So now is the time to act. You might like to use its additional hints and ideas if you are preparing to get married, if you have a big event coming up, if youa€™re starting a new phase in your life, if youa€™re ready to lose some baby weight, or if youa€™ve had a particularly sedentary and stodgy couple of months.
We certainly dona€™t advise eating protein to the exclusion of all else on a Fast Day, but you do require an adequate quantity, for muscle health, cell maintenance, endocrinal regulation and immunity. PACK IT IN One super-simple way to facilitate healthy eating is to gravitate towards foods with very little packaging.
You may, of course, be coming to the Fast Beach Diet cold, without having read or acted upon the original book. The ratio of plastic to foodstuff is generally a pretty good indication of its nutritional value.BAN THE NO-NOS The list is no surprise.


The most challenging weeks of the year may be looming on the sun-kissed horizon, but thata€™s no reason to bury your head in the sand or collapse into a kaftan for cover. If you have not been on the Fast Diet already, you may find that in the early weeks your weight drops quite quickly (some of this will be water). We recommend that you boost the protein content of your diet on Fast Days, so that it makes up a greater proportion of your diet on just those days.
What youa€™re looking for is a downward trajectory, with an average weight loss of about 2lb (or around a kilo) a week; but dona€™t get hung up on numbers.
The best advice is to stick to recommended governmental guidelines, which allow for a quite generous 50g per day.
As the days lengthen and the weather improves, ita€™s easier a€“ in fact, ita€™s obvious a€“ to shift to fewer carbs and fats, more salads and fresh veg. It is a condensed, modified programme of greater intensity with the aim of helping you achieve a reasonable target weight in a six-week period. Go for a€?good proteina€™ a€“ steamed white fish, eggs, prawns, tofu and plant protein from nuts, seeds and pulses (which are also full of fibre and act as bulking agents on a hungry day).
Note now that on the Fast Beach Diet, you will be encouraged to step it up a€“ to get a tad tougher, a bit bolder with your Fast Diet. Explore the Mediterranean way of eating, or try Japanese food a€“ both dietary traditions have low obesity rates.LOVE YOUR VEG You want simple?
It promises to shake things up, with a wealth of new tips and tricks to help you break the plateau, make the leap and reboot your 5:2 for summer. In the words of the late, great Janis Joplin, wea€™re gonna a€?try, just a little bit hardera€™. Fill your plate with veg at the expense of meat and carbs a€“ a 75:25 ratio would be ideal. But first, leta€™s recap on the original Fast Diet (the book I co-wrote with Dr Michael Mosley) a€“ what it is and how it works.
This relatively small change can make a huge difference to your calorie and nutrient intake over the course of the six weeks.
The idea is to commit to a six-week modified programme a€“ a souped-up strategy for summer, knowing that you can soon return to the familiar territory of the classic 5:2. If you want a shorthand checklist of all the Fast Beach Diet hints, tips and techniques, youa€™ll find one at the end of the six-week diet planner included in my book. First, ita€™s time to rev up your Fast Days.Tighten up on Fast DaysOn the six-week Fast Beach Diet, aim to step up the programme by experimenting with extensions to the original plan. Cook them as you would meat a€“ roast, griddle, bake a€“ to give them that central function.
In practice, this amounts to Alternate Day Fasting (ADF), and is the IF method that has been most extensively investigated by researchers.
If it appeals, try it for six weeks only, always ensuring that you are meeting your nutritional needs over the course of a week a€“ so, plenty of plants, adequate protein, occasional dairy, some good fats. Extend your Fasting WindowIn the classic Fast Diet, we recommend breakfast, perhaps at 7am, then supper around 12 hours later. Ita€™s what works for me, and for many women who need a little sustenance to get the day going.
And we humans are very good at avoiding chores.a€™ For the next six weeks, dona€™t guestimate, dona€™t cheat, dona€™t avoid the chore. But now, on the six-week Fast Beach Diet, wea€™re going to toughen up on the non-Fast Days. Again, you may choose to implement all the suggestions here, and the many others in the book, or hand-pick those that best suit you. The idea here is to make some short-term sacrifices to get yourself beach-ready for summer. SHIFT YOUR NON-FAST DAY EATING For six weeks only, youa€™ll need to watch what you eat on non-Fast Days as well as Fast Days and exert a degree of dietary restraint; the good news is that even modest changes in the way that you eat and the way that you think can really make a difference.
Pick and mix from the suggestions below, remembering to keep it fairly simple and not so restrictive as to impact harshly upon your everyday life.




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