2 Day Diet Bible: The Ultimate Cheat Sheet & 70 2 Day Diet Recipes
38 pages
English

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2 Day Diet Bible: The Ultimate Cheat Sheet & 70 2 Day Diet Recipes

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38 pages
English

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Description

The 2 Day Diet Bible is an easy to follow and clinically tested diet process. This revolutionary diet allows you to lose weight by eating reduced calorie meals for only two days each week. It is so simple that you only have to go for a diet for two days and enjoy the rest of the week. It is quick, simple and healthy way to lose weight without having to starve throughout the program. Shed those pounds without a struggle with this book.

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Publié par
Date de parution 31 mars 2014
Nombre de lectures 2
EAN13 9781632875693
Langue English
Poids de l'ouvrage 1 Mo

Informations légales : prix de location à la page 0,0010€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Exrait

2 Day Diet Bible
The Ultimate Cheat Sheet &
70 2 Day Diet Recipes
By: Samantha Michaels
TABLE OF CONTENTS

Publishers Notes 3
Dedication 4
Chapter 1- What Is The 2 Day Diet? 5
Chapter 2- Basics And Principles of 2-Day Diet 7
Chapter 3- Mistakes of A Dieter 11
Chapter 4- Plan Of Action In Dieting 16
Chapter 5- Ultimate Cheat Sheet and Checklist for 2-Day Diet 23
Chapter 6- Keeping The Weight Off 27
Chapter 7- 500 & 600 Calorie Meal Plans 31
Chapter 8- Breakfast Suggestions & Recipes 35
Chapter 9- Lunch Recipes 40
Chapter 10- Dinner Recipes 59
Chapter 11- Diet Friendly Snacks 69
About The Author 71
PUBLISHERS NOTES
Disclaimer
This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.
The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.
Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.
Always read all information provided by the manufacturers’ product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.
Digital Edition 2014
Manufactured in the United States of America
DEDICATION
This book is dedicated to people who desire to have a change of lifestyle through quick and easy dieting.
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.

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