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PART 1: THE 5:2 BIKINI DIET
The golden rules for a successful diet
Not just a diet, a way of life
PART 2: THE 4-WEEK PLAN
PART 3: THE RECIPES
PART 4: EXERCISE
Calorie counting reference
Credits
Copyright
About the Publisher
For my husband Andy who has helped and supported me both in life-style changes and in my writing. He has also enthusiastically tested out all my new recipes.
For my children Amy, Irie and Max who remind me that life isn’t just a diet.
The 5:2 Bikini Diet has something to offer everyone as it’s totally different to other diets – diet twice a week, then eat healthily the rest of the time and watch the weight fall off. As an avid follower of the 5:2 diet since September 2012, I want to share my experiences of this life- and figure-changing diet with the world.
I have created an all-new and delicious selection of healthy and filling recipes that are just perfect for summer. You will find salads, barbecues and super summer desserts, which are all suitable for your fast days.
With the addition of a simple and fun exercise routine, developed by David Jones of Sculpt Health & Fitness, this is the perfect diet to lose weight and get in shape for the summer.
This book is for you if you are new to the diet and want to get started; if you are already a follower of the 5:2 diet and are looking for some extra help or a new start; if you want some fantastic new recipes for summer; if you want an exercise routine that will improve your bikini body or you just want to lose some weight in a healthy and simple way.
Join the 5:2 revolution and be happy with your weight and your body. I’ll see you on the beach!
Yours,
Jacqueline Whitehart, April 2013
THE GOLDEN RULES FOR A SUCCESSFUL DIET
Let’s cut to the chase: there are three steps that we will be following for the next four weeks and beyond to get into shape for the summer. Follow these rules and you will lose weight, feel healthier and look great.
• Fast – eat only 500 calories for women/600 calories for men – on two non-consecutive days per week.
• Eat normally but healthily on the other five days.
• Follow the 30-minute workout plan three times a week on your non-fasting days.
Looks simple doesn’t it? That’s because it is! It’s really simple and easy to follow, so read on and I will guide you through each of the three rules.
1 Fast twice a week
Two days a week you follow a calorie-restricted diet, that’s:
• 500 calories for women
• 600 calories for men
The days are non-consecutive.
2 Eat normally but healthily on the other five days
If you have followed the 5:2 diet before you will be familiar with the term ‘feast’ day, but that’s something that trips people up time and time again. This is because most of us, if told we can eat what we like, go a bit mad.
The five non-fast days are normal and healthy days, they are not diet days and we do not count calories.
DO:
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