How to eat on the two-day diet to lose weight?

By Michelle Harvey and Tony Howe

The purpose of the two-day diet is to reduce your appetite without the need for additional nutritional supplements, ensuring that you lose the most fat and retain the most calorie-burning muscle. If you're a vegetarian, the two-day diet will work for you, too, since there are just as many, if not more, protein-rich vegetarian food options as there are meat-based ones.

The beauty of the 2-Day Diet is that it's simple and only requires you to diet two days a week (ideally if you can do it on consecutive days): with only two days of dieting, it can be easily incorporated into even the busiest lifestyle. You don't have to worry about counting calories or going hungry. All you have to do is stick to the recommended foods listed, making sure you eat the minimum recommended amounts but not more than the maximum amounts. The 2-Day Diet uses simple rules to reshape your eating habits, which will help you regain control of the food you eat and help you lose weight.

How can I do this?

‧ Two days a week you can only eat high-protein, healthy fats, low-fat dairy products and some fruits and vegetables. You don't need to count calories.

‧ During these two days, the amount of carbohydrates you can consume is very limited, about 50 grams per day. That’s because, research confirms, carbs make you hungry! By eating minimal carbohydrates, the body quickly switches from fat-storing mode to fat-burning mode.

‧ It is best to fast for two consecutive days to get the full benefits of the two-day diet. Studies have found that dieting for two consecutive days makes it easier and ensures you lay the foundation for the next day. This can also bring additional health benefits.

How much can I eat?

We do not set strict calorie restrictions on the two days of dieting because we find that the two-day diet is very satiating and dieters will naturally restrict their food intake. We'll provide guidelines and tell you the maximum amount you can eat from each food group, helping you reassure yourself that you're not eating too much. But high-carbohydrate foods such as bread, cakes, desserts or alcohol are absolutely prohibited.

During the two days of the diet, you can eat the following foods each day:

‧ Protein foods (such as chicken, fish, eggs, lean meat): up to 12 servings for women and 14 servings for men.

‧ Fats (such as grapeseed oil, olive oil, nuts or avocados): Up to five servings for women and six servings for men.

‧ Dairy products: three servings.

‧ Fruit: one serving

‧ Vegetables: 5 servings

‧ At least two litres of water, tea, coffee or other sugar-free or low-calorie beverages.

If you want, you can also add:

Sugar-free gum or licorice root (available at health food stores).

‧ Up to 10 sugar-free mint tablets.

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