For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/
A number of people now regularly attend my 5:2 fast diet class every Thursday in Nottingham. All of them are steadily losing weight including one person who has lost over 1 stone (14lbs/6.3 kgs). You know who you are!
They all find it enjoyable and beneficial to meet others and gain that peer support. They share their successes and what has worked for them; their favourite low calorie snacks, how to combat hunger pangs and what to do when eating out so that they still enjoy the experience. They also get to taste first hand a delicious low calorie recipe that I make.
For those that don’t know the 5:2 (or my version of it) is a new eating regime, whereby you eat healthily for 5 days and fast i.e. consume between 500-600 calories on the other 2 non-consecutive days. I say my version because I advocate a healthy eating approach on the 5 days rather than the wider published “eat what you like’ method. That way doesn’t teach you healthy eating habits and principles or about portion control. My recipes are based on low GI (glycemic index) foods and using the Mediterranean diet principles of lots of fruit and vegetables, fish and other lean proteins like eggs, beans and pulses. All of my recipes are very adaptable and can either be eaten as they are on the fast days or bulked out and added to for your healthy 5 days. So there is no need to think up separate meals for you and your family.
Below is a recipe I devised recently for a ‘1 egg frittata’. It requires a very small frying pan, sometimes called a blini pan. These can be obtained from most cook shops or superstores. It is a very flexible recipe so if you have some other vegetables to use up rather than the onion and courgette in this one then please use them. It can also be seasonal so in November you could add some butternut squash instead of the onion and coutgette (80g would only add 12 calories i.e. 163 in total), or celeriac (80g would only add 10 calories i.e. 161 in total)
Making the frittata in a small pan is also visually appealing because it is a complete circle and not a ¼ of a larger dish. Therefore it tricks your mind into thinking you are having a much larger meal rather than just 1 egg and some veggies
1 egg frittata – 151 calories (197 calories with salad), serves 1
1 large free range egg, splash of milk, salt and pepper, 40g courgette, ¼ garlic clove, ¼ (40g) onion, ½ tsp oil, pinch of dried chilli flakes
Add the oil to a small frying pan suitable for a single omelette. When hot add the chopped courgette and onion. Cook for 5 minutes on a medium heat. Add the garlic and cook for another two minutes. Break the egg in to a cup add a splash of milk and lightly whisk with a fork. Season with pepper and tip into the pan. Stir with a spatula, when the egg starts to set stop stirring but tilt the pan to move the uncooked egg into any cracks and breaks so it all sets. Season with salt and pepper
Tip onto a warmed plate and serve with a large salad of mixed leaves, cucumber and tomato (180g, 46 calories)
Non-fast day additions
2 egg omelette – (double the ingredients) – 302 calories
Add a 100g potion of steamed new potatoes - 87 calories
Why not give 5:2 a try? All of my clients who have tried it say they feel better, have more energy and really enjoy their food. They now have a better understanding about portion control, only eating when hungry and stopping when they are full.
This is what one client said
“Attending Susan’s 5:2 diet sessions has helped me think differently about food, relax and enjoy it. Her tasting session of a low calorie dish has inspired me to try different foods and keep on track.”
So why not contact me and find out about the 5:2 experience. It may be the best thing you ever did!