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    Diet Recipes for Weight Loss (Boxed Set): 2 Day Diet Plan to Lose Pounds: 2 Day Diet Plan to Lose Pounds in 2015
    Diet Recipes for Weight Loss (Boxed Set): 2 Day Diet Plan to Lose Pounds: 2 Day Diet Plan to Lose Pounds in 2015
    Diet Recipes for Weight Loss (Boxed Set): 2 Day Diet Plan to Lose Pounds: 2 Day Diet Plan to Lose Pounds in 2015
    Ebook426 pages3 hours

    Diet Recipes for Weight Loss (Boxed Set): 2 Day Diet Plan to Lose Pounds: 2 Day Diet Plan to Lose Pounds in 2015

    By Speedy Publishing

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    About this ebook

    A lot of people struggle with weight loss, and some may not fully understand how to meet their weight loss goals. Diet and weight loss guides are helpful in setting a process for weight loss. They serve as references that encourage you to pursue your goals. Here are three wonderful books that will discuss the how’s of effective weight loss.
    LanguageEnglish
    PublisherSpeedy Publishing LLC
    Release dateNov 22, 2019
    ISBN9781633835566
    Diet Recipes for Weight Loss (Boxed Set): 2 Day Diet Plan to Lose Pounds: 2 Day Diet Plan to Lose Pounds in 2015
    Author

    Speedy Publishing

    At Speedy Publishing, we envision our company and publishing arm as being a premier publisher of quick-reference materials, useful reference books, fiction books in all sub-genres and creative non-fiction to both entertain and assist readers worldwide in reading a fun and exciting books and also accomplishing their educational and professional goals. We continually update our products, ensuring accuracy of information, making sure they are fun and entertaining. Our products are always available in whatever format our readers need.

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      Book preview

      Diet Recipes for Weight Loss (Boxed Set) - Speedy Publishing

      Table of Contents

      2 Day Diet Bible

      Healthy Diet Recipes

      Diet to Lose Weight

      2 Day Diet Bible

      The Ultimate Cheat Sheet &

      70 2 Day Diet Recipes

      With Diet Diary & Workout Planner

      By: Samantha Michaels

      CHAPTER 1- WHAT IS THE 2 DAY DIET?

      The 2 day diet limits the calorie intake of people in two days (called the fasting days) and eating normal on the remaining 5 days of the week, and is more commonly known as the 5:2 diet.

      Basis Of The Diet

      The general idea of this diet is to let you fast and go on a calorie-restricted diet for two given days within a week and the other remaining 5 days you eat as you normally do. This does not require a full fasting as in you take only water for two days. No. What it requires you to do is limit and keeps your calorie intake at a minimum for two days. The two fasting days should also not be consecutive as doing it consecutively will result in cravings. This diet is said to help lose weight in as little as one month, decrease cholesterol levels and blood sugar levels.

      Choosing The Days For Fasting

      It is actually up to you when you want to go fasting. You can go fasting on Monday and Thursday or Tuesday and Friday. It depends on when is most convenient for you. It is generally not advised to go on fasting two consecutive days as hunger pangs become stronger the longer you go fasting. But if this is most convenient for you, it is still okay provided that you don’t exceed 48 hours of fasting. Also, it is best to talk to your physician if you intend to go on 2 consecutive days fasting.

      What You Should Eat And When

      There is really no restriction to what you want to eat. You can eat whatever you like as long as you don’t exceed the required calorie intake. Men are required to limit calorie intake for 600 calories and for women 500 calories. When you want to eat is also dependent on you. If you have breakfast at 10am or 5am, it doesn’t really matter. What is most important with this diet is adhering to the required calorie intake on fast days. What you want to eat and when you want to eat is dependent on you.

      How to Shop for Food and How to Dine Out

      When it comes to shopping for food, it is advised that you always read the label. Check how much calories is one serving of the food that you eat before you buy to make sure that you don’t exceed the required calorie intake. Also, it can be very helpful if you already have a meal for the week planned so you know how what you need to buy and how much calories each of the items you need to get are. This will help you save time when shopping for food.

      When it comes to dining out, it is best that you do it on feast days instead. During your fasting days, eat food you prepared or bought instead so you don’t go beyond the calorie limit. Of course, when eating at a restaurant you certainly wouldn’t want to restrict yourself with eating the delectable meals they offer, would you? So, it is best that you schedule dining out on your feast days. Don’t worry because the 5:2 Diet is actually very flexible and you can always interchange the days when you want to fast and days when you want to feast.

      CHAPTER 2- BASICS AND PRINCIPLES OF 2-DAY DIET

      The 2-Day Diet observes certain concepts and principles for weight loss. Knowing the basic concepts and the principles behind the diet provides a holistic approach to an effective diet. Knowing these will help you take control of your diet, overcome hindrances and come out fulfilled by meeting the diet goals.

      You do not need to diet full time or 24/7 in order to gain your desired weight loss results. With a full-time diet, you only subject your body to unnecessary stress and pressure resulting to the following: unhealthy weight loss, feeling of food deprivation, fear and resistance leading to failure to achieve your weight loss goals.

      Weight loss is more effective when you are in control of your diet plan. Most diet plans control you rather than you taking charge of your own diet.

      This is why most people following these plans develop fear, resistance, and even animosity that they drop out of the program even before they can get their weight loss results. They feel like their programs are becoming an ordeal instead of helping them reach their weight loss goals.

      In letting you control your diet, you are more likely to succeed with your weight loss results. For one thing, with only two days of dieting, and you get to choose when, you are voluntarily subjecting yourself to the plan. There is no force to make you fear the diet and resist it consequently.

      Weight loss program in order to increase success rate should be user-friendly. The 2-Day Diet believes that dieting should be as easy as possible to the person following the program. Weight loss should be a rewarding journey, and not an ordeal that people will dread it.

      Therefore, the diet plan must be clear with its goals and instructions. It has to be flexible empowering the person to get rid of excess weight based on one’s needs, preferences, and schedule. It should not dictate what to do or force the person to strict and rigid rules; instead, it should motivate, inspire, and guide the person to reach one’s weight loss goals.

      It is better to lose weight healthily than to lose it abruptly and suffer the unhealthy consequences. Most people go on a diet full time thinking that it can bring them quick results. While they may lose weight quickly, they are also likely candidates for adverse effects that put their health condition at risk from moderate to serious.

      Part-time dieting will also bring fast results. Perhaps, the results may not be instant or as quick as results from crash and fad diets, but you can be sure that you are getting healthy results of weight loss.

      Crash and fad diets are popular because initially you will lose your unwanted pounds almost instantly. However, aside from the health trade-offs, it is usual that you regain the pounds you initially lost, and then you have to repeat the diet plan. The cycle ties you permanently to the diet plan, which is a costly and risky way to get rid of your excess weight.

      On Health Power

      In recommending steps and measures to lose weight, the 2-Day Diet puts high premium on health power. You should not only work to lose your extra pounds, but you should also take good care of your health while losing way. Similarly, you can leverage on your good health condition to lose your unnecessary weight.

      Here are heath power basics to lose your unnecessary weight:

      Choose nutritional food over unhealthy food. Fresh fruits and vegetables are examples of nutritional food. On the other end, junk food items and processed food are prototypes of unhealthy food.

      Diet and exercise are the basic and yet the most powerful elements of healthy weight loss. Diet to make sure that your body meets its nutritional requirements as you lose weight. Exercise to increase your physical activities and maximize the efficient ratio on energy expenditure and energy supply, from converting fats into consumable energy.

      Use the Dietary Guidelines as your reference to lose weight healthily. You may visit http://www.health.gov/dietaryguidelines to access the guidelines.

      Exercise Power

      Following the weight loss principles, the 2-Day Diet considers exercise as a vital component of its diet plan for healthy weight loss. It is important that you consume your energy efficiently. Your body uses fats from your diet as energy source. Hence, it has to spend it to prevent your body from storing fats. It is also important that you eat the easy to digest food that will allow your body to convert fats readily into consumable energy, and not store it.

      Check the Mayo Clinic and the WebMD, two reputable and trustworthy health sites, and you will realize how important exercise power is in achieving healthy weight loss results. It is the other half of the equation with diet as the first half. To understand the equation better, your diet is the food that you eat with its calorie content. Exercise on the other hand is how you spend your calorie intake from your body considering that every movement uses an equivalent calorie/s.

      Hardly any research will tell you there is no weight loss benefit from combining your healthy diet with exercise power. In fact, the diet-exercise tandem is perhaps the most effective way to lose weight healthily.

      CHAPTER 3- MISTAKES OF A DIETER

      Dieters make mistakes. In order for the 2-Day Diet to work fail-proof, it is important and critical that you learn from these mistakes. Your attitude and approach to your diet should be flexible just as the plan itself. Here are the top seven mistakes men and women commit when it comes to losing weight:

      1.Abstaining from eating your favorite food

      This is often the main cause people find it difficult to succeed with their diet programs to lose their excess weight. They find themselves cheating on their diet, and because of ‘guilt’, they choose to drop their plan.

      Not being able to eat your favorite food during a diet period may trigger your negative emotions. You may develop animosity towards the program, or as mentioned earlier, guilt, when you find yourself cheating against your weight loss plan.

      The 2-Day Diet allows you five days in a week to eat your favorite food with a little twist. It encourages you to use healthy ingredients or substitute unhealthy with those that are nutritiously good. Even during your two days of dieting, you can still find yourself eating delicious food items that are low in carbohydrates.

      2.Crash dieting or using fad diets to lose weight

      People often think that by going on a crash diet, they would lose their excess weight quickly. Others are fond of joining the bandwagon.

      The thing with crash or diet fads is along with your lost weight goes your nutrition. Therefore, you are at greater risk of moderate to serious side effects with this kind of diet.

      Another fact to consider is you are most likely to regain your lost weight soon, and maybe gain even some more. This makes you ‘heavier’ than you are when you first started the crash or fad diet.

      With the 2-day diet, why would you find the need and desire to go on a crash diet with unhealthy results when you can diet part time and get full time weight loss results? You will eat food that comes from all the groups, with only two days to reduce your intake of crabs. In these two days, you only limit the amount of carbs, and not completely avoiding this food group.

      3.Skipping your meals, specifically breakfast

      Most people believe that when they skip meals, they are reducing their calorie intake effectively. These people often skip what is perhaps the most important meal that can help shave their unwanted pounds.

      To avoid this, the 2-Day Diet recommends that you eat three full meals and one snack daily. On the two days you are dieting, these meals should consist of low-carb food items. Eating your breakfast is healthy and stimulates weight loss because it improves your metabolic rate.

      4.Drinking little water

      Hydration is critical for any diet program to succeed. You have to drink plenty of water. One thing, burning calories and converting them to consumable energy require water in your body; lack of water slows down this process resulting with stored fats.

      Another thing is that people often mistake thirst for hunger. If your body lacks water, you might misinterpret your thirst for hunger. Drinking lots of water quenches your thirst, and therefore you can control your craving and eat only when it is necessary.

      The 2-Day Diet recommends that you drink water before your meals to help you become fuller longer. If eight glasses per day seems overwhelming, reduce the number of glasses but resize your glass to large.

      5.Using workout as an excuse to eat more

      Most dieters will justify their above normal food consumption with exercise routines. They use it as either an excuse or a reason to eat more, and therefore gain extra pounds.

      The workout routines you will find in the 2-Day Diet supplement your diet meals. The intention is to:

      Activate your body’s ability to burn fats

      Improve your metabolism

      Build and strengthen your muscles

      Regulate your blood sugar

      Control your appetite

      Stabilize your mood

      Improve your overall health

      6.Failing to weigh regularly and to track one’s progress

      Most people simply leave everything to the program thinking that by following the rules, they will get their desired results upon completion of the program. One important element most dieters neglect is checking their progress. This includes weighing one’s self.

      The 2-Day Diet believes that tracking your diet plan – meals, workout, and progress, is an effective way to reach your weight loss goals and maintain it thereafter. With such belief, it equips you with tools and resources for monitoring such as the following: 5-day Jumpstart checklist including notes about your workout, as well as your meal plan and tracker.

      7.Eating your food fast

      Quickly eating food not only results to excess weight; it also compromises your health condition. You will notice that most obese people are also fast eaters.

      In a published article by the American Diabetic Association, it says that fast eating increases our risk of obesity twice as much. This makes you a potential candidate for diabetes, and other conditions you may associate with being overweight.

      You have to slow down your eating, and allow both your brain and your digestive system to do their jobs well. These two have to coordinate with each other, through signals, to prevent you from overeating.

      It takes about 20 minutes for your digestive system to reach your brain that will tell you that you have already taken what you need and it is time for you to stop eating. If you wish to avoid overeating, then you have to eat slowly.

      The 2-Day Diet shows you the importance of eating slowly. It recommends that you chew your food thoroughly, so that your digestive system will work efficiently, and your brain will be able to signal you that your body has already received the nourishment it needs from your food.

      In summary, the 2-Day Diet is perhaps the easiest and simplest plan to follow when you want to lose weight permanently without compromises to your good health. You only need to do this: go on a 50-gram carb daily diet for two days, eat nutritious food on your regular days, do the corresponding 2-day workout, comply with the plan for six weeks (5 days to jumpstart, 5 weeks to do the 2-day diet), and enjoy proven healthy results of weight loss. Can there be anything easier and simpler than this?

      CHAPTER 4- PLAN OF ACTION IN DIETING

      With the powerful duo of diet and exercise as the foundation of long-term healthy weight loss, here is how the 2-Day diet plan works.

      In a quick summary, the plan works this way: you diet two days weekly aiming for a low-carb diet on these days. You choose which days in a week, not necessarily picking consecutive days, to follow the recommended diet.

      The 2 –Day Diet Rules

      The rules are simple to follow. For two days in a week, you eat a diet consisting of food items that are low in carbohydrates. These two days do not even have to be consecutive. You can base your choice from your routine, or you can choose it depending on your needs. You have the freedom to schedule your two-day diet as you please. The only thing that the program requires is to allot two days per week for the diet plan to work. The rest of the five days is yours- you can eat your usual diet.

      On the two days that you are following the dietary plan, choose food items that are nutritious but are low in carbohydrates and calories. Use whole grains, fruits and veggies as base. For your veggies, choose those that are non-starchy.

      Examples of non-starchy vegetables are the following: asparagus, beans, herbs, kale, spinach, mushrooms, lettuce, onions, and the seeds. For your fruits, eat more of the following: melons, grapefruits, berries, and figs as these fruits stimulate weight loss and management.

      Here are three rules specific to the diet plan:

      You will have to follow the initial phase of the diet plan as faithfully as possible. It is what you will come to know as the ‘5-Day Jumpstart’. During this period of your first five days of the diet, your meals will comprise of food items that are low in carbohydrates.

      The reason for this is to acclimatize your body to eating meals that are low in carbohydrates, especially simple carbohydrates. It will also allow you to get to know the response

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