I have written about my love of the 5:2 diet and how I have now lost 46 lbs in 4 months since starting it. I have a list of Go to Foods though that I eat on fast days and I know it is always one of the most asked Questions on the 5:2 Facebook group. So here is The 20 foods I eat on my 5:2 diet list
Lemons act as a natural astringent in the body and help to promote healthy digestion. Squeeze one thick lemon wedge into warm or hot water to kick start your day. I actually have used Lemon water as one of my Health Habits for the New year
Quorn is a meat substitute made from natural nutritious fungus from the soil and it is fermented to produce a dough called mycoprotein. It’s high in protein, high in fibre, low in saturated fat, and contains no cholesterol. I love Quorn Pieces and you can see my Quorn Coconut Curry recipe here
Green leafy vegetables –
In general, the more green foods you eat, the better. Broccoli, spinach, kale and collard greens are all low in calories and rich in nutrients that will help to boost energy. Green leafy vegetables are also alkaline and offer anti-inflammatory properties. We go through two bags a week as I share it with our Guinea pig!! And as you know I grow Kale
I love these little blue balls of loveliness. Blueberries are naturally sweet low glycemic index fruit that will not fluctuate blood sugar and is also rich in anti-oxidants. Fresh or frozen will do! For a healthy breakfast try these Acai Vegan Waffles with Blueberries
Sugar Free Jelly –
I buy the packets and make up my own little pots of Jelly – each one is less than ten calories and great if you need a dessert hit on Fast day. You can add Fresh Berries to make it more
One serving of grapefruit has only 53 calories and 2 grams of fibre. Research has shown that eating grapefruit before meals can actually help weight loss seekers lose more weight. I love Pink Grapefruit the most.
Low-fat Greek yoghurt –
Offering more than 2x the protein as regular yoghurt, opt for half a cup of Greek yoghurt topped with ½ cup of fruit for dessert. On None fast days I love full fat Greek Yoghurt too.
Prawns happen to be one of the healthiest foods you can add to your diet too. They are rich in omega-3 fatty acids, which are integral to keep your heart healthy and happy. Prawns are very low in calories and make for a very filling snack. About 85 grams of cooked prawns contain 101 calories. Try out my Healthy Spanish Tapas Prawns for a low cal recipe
Organic eggs –
Eggs are one of the most perfect weight loss foods available. With 6 grams of protein per egg and 70 calories per egg, you can’t go wrong. I love a mini ommelette with Spinach and these Easy Egg muffins are great for grab and go breakfast
Tuna’s high protein content makes it an excellent addition to the diet. Protein is a key macronutrient necessary for weight loss and should comprise approximately 30% of your total caloric intake. People who boost their protein intake from 15 to 30 per cent of their daily calorie intake apparently feel more satisfied and full. When eating canned tuna, select tuna packed in water if you can.
Vegetable soup –
All vegetables are low in calories with the exception of potatoes and corn. I highly recommend keeping a delicious vegetable soup on hand to snack on at any time. Try my Wholesome Butternut Squash Soup with Chickpeas. Or my – Broccoli and Fennel Soup or buy cup-a-soups for work. Knorr has a fabulous low-calorie range.
Cauliflower Rice –
I love Cauliflower Rice and make a batch every week. I flavour it with Lemon and pepper or Lemon and Fennel if I am having it with Fish. Or With Spices if I am having it with curry.
A great substitute for pasta.
Making your own
Almonds are rich in monounsaturated fats which will help stabilize blood sugar, help keep you full for longer and also offer a good source of fibre. Keep 5-10 almonds on you in case a “snack attack” does hit. 5 almonds are roughly 50
Heinz Lentil Curry –
I don’t do a lot of pre-packed food but this tasty Lentil Curry from Heinz is 184 calories per packet. 1 of your 5 a day in 1/2 a pouch when eaten as part of a balanced diet. High fibre, Low fat and Low sugar. Great if you want dinner in a hurry. I love it with Cauliflower rice.
Chia Seeds –
Two tablespoons of chia seeds have almost 10 grams of
All types of edible mushrooms contain varying degrees of protein and fibre. They also contain B vitamins as well as a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues. Chestnut mushrooms are my favourite and not only that they are incredibly low in calories.
In particular, white button mushrooms are one of the few non-animal sources of vitamin D. I use the large Portabellos as “Burger Buns”
This warming spice has been shown to help balance blood sugars and to assist with glucose metabolism. Both of these mechanisms are beneficial for weight loss and burning belly fat. I add cinnamon to yoghurts and drinks.
Low-fat Cottage Cheese –
Greek yoghurt may be everyone’s go-to protein hit but cottage cheese does just as well when it comes to mixing into your granola, fresh fruit, or smoothies. At 31 calories per half-cup serving, cottage cheese packs an impressive 14 grams of filling protein, more than most Greek yoghurt varieties. I love it with salad or on top of chilli . I also have a Lovely Cottage Cheese Chocolate Protein Pancake recipe I will sahre with you in my Newsletter this week so sign up
Dark chocolate –
Because sometimes you just need chocolate in your life- pick a bar of dark chocolate with 75% Cocoa. Fin Carre (Lidl). – Dark chocolate
One of dark chocolate’s most impressive attributes is its high antioxidant content which helps lower blood pressure and improving blood flow to the heart as well as the brain.
Green tea –
Green tea contains a chemical component called EGCG which helps to boost metabolism and burn belly fat. And I just love the taste and it also makes great Ice-cream
To give you an example of a 500 calorie day – 5:2 diet day this is what I eat
- Lunch – Vegetable soup – 83
- Dinner – Lentil Curry and Cauliflower rice – 209
- Snack if I need one – Almonds 5 – 45
calsor dark chocolate 2 square – 42 cals
This keeps me going on Fast days and as I said I have lost a lot of weight this way, and I find it easy to do on two days. I hope this post helps you make good choices on Fast day and feel your best.