The 2-Day Diet by Dr. Michelle Harvie & Professor Tony Howell (2013): Food list

The 2-Day Diet (2013) is a diet book in some ways similar to recently popular intermittent fasting books. It calls for a restricted diet for 2 days a week, and a low-fat Mediterranean diet for the other 5 days.

• 2 days restricted diet: low calorie, high protein, low carb, low fat, limited dairy, some produce.
• 5 days “unrestricted” diet: moderate calorie, moderate protein, unprocessed carbs, low fat, limited dairy, some produce.

Below is a description of the food recommendations in the diet.  General guidelines  |  Two restricted days  |  Five unrestricted days  | 1-day maintenance plan  |  What if you’re not losing weight.  There’s a lot more in the book.

Get a copy of The 2-Day Diet for how much weight you can expect to lose, how to measure your body fat, managing stress, how to be more active, serving size guidelines for the unrestricted days, meal planners, and recipes including nutritional information and number of servings of each food type.

The reasoning behind The 2-Day Diet

The 2-Day Diet plan – what to eat and foods to avoid

On this diet, you eat high protein and low carbohydrate for 2 days a week, and follow a Mediterranean-style diet for the other 5 days. It is designed to be low enough in calories to enable you to lose weight, but without leaving you hungry, and nutritionally balanced.

You should not attempt The 2-Day Diet if you are a child, a teenager, pregnant, breast-feeding, suffering from depression, or have an eating disorder. The moderately high levels of protein in this diet may cause issues for people with or at risk of kidney disease. If you have diabetes or any other medical condition, or if you are taking medication, talk with your doctor before starting this diet. If you’re too stressed, have lots of other changes happening in your life, or haven’t got the support of the people around you, the authors suggest you fix those issues before starting the diet.

Two restricted days  |  Five unrestricted days  | 1-day maintenance plan  |  What if you’re not losing weight

Food plan for the two restricted days of The 2-Day Diet

Follow this diet for two consecutive days every week. You may find that the second day is as easy, or easier than, the first day as you get into the habit of eating less. If you struggle to do the two days together each week, two separate days is fine for weight loss, as long as you actually get around to doing them. It’s probably a good idea to try to stick to the same two days each week, so you can form a habit you’re more likely to stay with. Note that if you’re at a healthy weight, two restricted days is probably too much – however having one restricted day a week may help you to maintain a healthy weight and prevent weight gain

Many people opt for busy working days when you don’t have much time to think about missing food; others prefer to follow this part of the diet on the weekend when you have more time to be organized.

Dieters may find that contrasting the two restricted days to your normal intake helps you identify what triggers you to eat, and to overeat. These two days give you the opportunity to learn to resist temptation.

Foods to eat on the two restricted days of The 2-Day Diet

In total, carbohydrates are limited to around 50 grams per day – you don’t have to count them, just follow the serving size and quantity suggestions below.

If you experience headaches, make sure you’re drinking at least 2 quarts of water a day, and having enough electrolytes and magnesium from eating your recommended servings of fruit, vegetables, dairy, and protein foods. You may need to include a salty food or drink on the two restricted days. Note that headaches may be related to caffeine withdrawal.

If you become constipated, make sure you are getting enough fluid and having your full fruit and vegetable allowance.

If it’s too difficult to do your two restricted days when you are premenstrual, try to reschedule those days

• Protein foods
  • Protein is a key part of your two restricted days on The 2-Day Diet as well as the rest of the week, because it is the most filling food you can eat
  • Women: Minimum of 4 servings and maximum of 12 servings a day (see serving sizes for different proteins below)
  • Men: Minimum of 4 servings and maximum of 14 servings a day (see serving sizes for different proteins below)
  • See the section below for vegetarian guidelines
  • Fish – white fish, fresh or smoked* (e.g. cod, dab, flounder, pollock, skate, red snapper, sole, squid, tilapia): serving size is 2 ounces / 60 grams
  • Fish – canned tuna in brine or spring water: serving size is 1½ ounces / 45 grams
  • Fish – oily fish, fresh or canned, in tomato sauce or oil (e.g. mackerel, sardines, salmon, trout, tuna, smoked salmon*, smoked trout*, kippers/smoked mackerel*): serving size is 1 ounce / 30 grams
  • Seafood / shellfish (e.g. shrimp/prawns, mussels, crab): serving size is 1½ ounces / 45 grams
  • Poultry – chicken or turkey or duck, cooked without the skin: serving size is 1 ounce / 30 grams (a slice the size of a playing card)
  • Lean meat – have a maximum of 1 lb 1 ounce / 500 grams per week for women and 1 lb 4 ounces / 600 grams per week for men, including the two restricted days and five unrestricted days
  • Meat – fresh meats (lean beef, pork, lamb, rabbit, venison, or organ meats; fat removed): serving size is 1 ounce / 30 grams.
  • Meat – preserved meats – lean bacon*: serving size 1 grilled slice; lean ham*:  serving size 2 medium or 4 wafer-thin slices
  • Eggs: serving size 1 medium or 1 large egg
  • Tofu: serving size 1¾ ounces / 50 grams
  • Proteins that contain some carbohydrates – you can only include one of these on each restricted day, and they count toward your daily protein allowance. Textured vegetable protein: maximum 1 ounce / 30 grams per day (3 servings). Soy and edamame beans: maximum 2 ounces / 60 grams per day (2 servings). Low-fat hummus: maximum 1 tablespoon / ½ ounce / 15 grams per day (1 serving). Quorn: maximum 4 ounces / 115 grams per day (4 servings)
• Fats
  • Women: Minimum of 5 servings a day (see serving sizes for different fats below)
  • Men: Minimum of 6 servings a day (see serving sizes for different fats below)
  • Margarine or low-fat spread (avoid the “buttery” types): serving size 1 teaspoon / 8 grams
  • Oils (olive oil, canola oil, any other oils that are liquid at cool room temperatures): serving size 2 teaspoons / 7 grams
  • Oil-based dressings: serving size 2 teaspoons / 7 grams
  • Nuts (unsalted or salted* or dry roasted): serving size 2 teaspoons or 4 almonds, 3 Brazil nuts, 10 cashews, 8 peanuts, 10 pistachios, 3 walnut halves
  • Almond or cashew butter: serving size 1 teaspoon / 8 grams
  • Pesto: serving size 1 teaspoon / 8 grams
  • Mayonnaise: regular mayonnaise serving size 1 teaspoon / 5 grams; low-fat mayonnaise serving size 1 tablespoon / 15 grams
  • Olives*: serving size 10
  • Fats that contain some carbohydrates – you can only include one of these on each restricted day, and they count toward your daily fat allowance. Avocado: maximum ½ avocado pear (2 servings). Guacamole: maximum 2 tablespoons (2 servings). Low-fat guacamole: maximum 2 tablespoons (1 serving).

Flaxseeds, golden flaxseeds, pumpkin seeds, and sesame seeds are included in recipes, but there are no overall serving size guidelines

• Dairy
  • Women and men: up to 3 servings a day (see serving sizes for different dairy foods below)
  • See the section below for vegetarian guidelines
  • Milk, 1% or fat-free: serving size 7 fl oz / 200 ml
  • Soy milk or almond milk, unsweetened with added calcium*: serving size 7 fl oz / 200 ml
  • Yogurt – diet fruit, plain soy, or plain Greek, all low-fat: serving size 4-5 ounces / 120-150 grams or 3 heaping tablespoons
  • Yogurt – whole milk, plain: serving size 2½ – 3 ounces / 80-90 grams or 2 heaping tablespoons
  • Cottage cheese, low fat: serving size 2½ ounces / 75 grams or 2 tablespoons
  • Ricotta, low-fat or fat-free: serving size 3 ounces / 90 grams or 3 tablespoons
  • Cream cheese, light or extra-light: serving size 1 ounce / 30 grams or 1 tablespoon
  • Cheeses, lower fat (low-fat cheddar, low-fat edam, low-fat smoked gouda, low-fat feta*, low-fat Camembert, low-fat mozzarella, low-fat halloumi): serving size of a matchbox, 1 ounce / 30 grams, to a maximum of 4 ounces / 120 grams for women per week and 5 ounces / 150 grams for women per week, on restricted and unrestricted days
• Fruit
  • Women and men: 1 serving a day (see serving sizes for different fruits below). If you prefer, you can have an extra vegetable serving instead of fruit
  • You can sweeten fruit with artificial sweeteners, as required, but do not add sugar
  • Low-sugar fruits, serving size 2½ ounces / 80 grams
  • Apricots: 3 fresh or dried. Blackberries: 1 handful. Grapefruit: ½ whole fruit. Melon: 2 inch / 5 cm slice. Papaya: 1 slice. Peach: 1 medium. Pineapple: 1 large slice. Raspberries: 2 handfuls. Strawberries: 7. Stewed rhubarb or cranberries, with sweetener: 3 heaping tablespoons
  • Lemon and lime are included in recipes
• Vegetables
  • Women and men: 5 servings a day (see serving sizes for different vegetables below).
  • Lower-carbohydrate vegetables: serving size 2½ ounces / 80 grams
  • Artichoke: 2 globe hearts. Asparagus: 7 spears if canned, 5 spears if fresh. Broad beans: 4 heaping tablespoons. String beans / green beans: 4 heaping tablespoons. Bean sprouts: 2 handfuls. Bell pepper (green only): ½. Bitter melon: ½. Broccoli: 2 spears. Brussels sprouts: 8. Cabbage: 1/6 small cabbage or 3 heaping tablespoons shredded leaves. Chinese cabbage / napa cabbage: 1/5 head. Cauliflower: 8 florets. Celeriac / celery root: 3 heaped tablespoons. Celery: 3 sticks. Corn, baby (not kernels of regular corn): 6. Cucumber: 2 inch / 5 cm piece. Dandelion greens: 4 heaping tablespoons cooked. Eggplant/aubergine: 1/3 medium. Fennel: ½ cup sliced. Kale: 4 heaping tablespoons cooked. Leeks: 1 medium. Lettuce (mixed leaves) or arugula: 1 cereal bowlful. Mushrooms: 14 buttons or 3 handfuls of slices fresh, 2 tablespoons or 1 handful porcini dried. Okra: 16 medium. Pak choi / bok choy 2 handfuls. Pumpkin/winter squash: 3 heaping tablespoons. Radishes: 10. Scallions / spring onions: 8. Snow peas / sugar snap peas / mangetouts 1 handful. Spinach: 2 heaping tablespoons cooked or 1 cereal bowlful fresh. Summer squash: ½. Tomatoes: 2 plum tomatoes or ½ can chopped, 1 medium or 7 cherry tomatoes fresh, 1 heaping tablespoon tomato puree / tomato paste, 4 pieces sun-dried tomatoes. Watercress: 1 cereal bowlful. Zucchini/courgettes: ½ large
• Flavorings / condiments
  • Use freely
  • Lemon juice
  • Fresh or dried herbs, e.g. basil, bay leaf, chives, cilantro/coriander, garlic, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme
  • Spices – e.g. allspice, black pepper, caraway seeds, cayenne pepper, chili powder, cinnamon, coriander seeds, cumin, curry powder, fennel seeds, garam masala, mustard seeds, paprika, turmeric
  • Capers, chiles (fresh, powdered, or dried flakes), cornstarch, fish sauce, harissa, horseradish, miso paste, mustard, soy sauce* / low-salt soy sauce, low-salt stock/broth/bouillon, Tabasco sauce, vinegars (e.g. red wine vinegar, white wine vinegar, balsamic vinegar, cider vinegar, rice wine vinegar), Worcestershire sauce*
• Beverages
  • At least 2 quarts a day
  • You can sweeten all drinks with artificial sweeteners as required; do not add sugar
  • Water – still or sparkling
  • Flavored sugar-free sparkling water – check the label and avoid brands containing added sugar
  • Sugar-free or no-added-sugar fruit-flavored drinks made with still or sparkling water. Avoid high-juice varieties, as they contain natural fruit sugars. Instead, choose no-added-sugar varieties sweetened with artificial sweeteners
  • Tea, coffee – black, or add milk as required from your daily milk allowance; use sweeteners as required
  • Fruit teas, herbal teas, green tea
  • Diet, sugar-free, or no-added-sugar carbonated drinks (up to 3 quarts per week)
  • Grated ginger in boiling water (and sweeteners as required). Drink hot or allow to cool first then chill
  • Slice of lemon or lime in boiling water
• Sugar-free sweet foods
  • Optional – sugar-free chewing gum or licorice root; up to 10 sugar-free mints
• Sweeteners
  • No clear guidelines about which low-calorie and noncaloric sweeteners to eat, and what quantities
  • Intense sweeteners such as aspartame and sucralose may increase appetite and upset the beneficial balance of intestinal bacteria, although this is still unclear
  • Bulk sweeteners such as xylitol and sorbitol contain half the calories of sugar; high doses can cause symptoms of nausea and diarrhea and may also upset the balance of intestinal bacteria, although more research is needed
  • Current guidelines for aspartame are to consume less than 40 mg daily, but it may be linked with certain blood cancers
• Salt
  • Because you will be burning fat on your restricted days and losing water and electrolytes from your body, it’s important to ensure that you take in some salt. Include up to 2,000 – 2,400 mg sodium, 5-6 grams salt on these days. If you find that you are developing headaches on your restricted days, this may indicate that you need a little more salt
  • There is some salt naturally occurring in some of the foods you will eat – e.g. dairy foods, fish, and seafood. These foods are marked with an asterisk * above. If you want, you can include 4-6 servings of these foods that are higher in salt on your restricted days.
  • Alternatively, you can use one of the following: ½ cube or 2 teaspoons bouillon as a drink or in food; 1 tablespoon soy sauce; 1 teaspoon yeast extract or meat stock with hot water; 3 tablespoons gravy powder or granules dissolved in hot water
  • Do not include a salty drink or salty foods if you are taking a diuretic for high blood pressure
  • For the rest of the week, you’ll limit these salty foods to 1 serving per week
• Snack ideas for the 2 restricted days
  • Olives; handful of nuts (not chestnuts); fruit from the allowed list; vegetable crudités with salsa, low-fat hummus, tuna pâté, tzatziki, or guacamole; plain or diet yogurt; bowl of soup; salad or cooked vegetables with low-fat cottage cheese, low-fat cream cheese, or hummus; ½ cup of low-fat cottage cheese; smoothie/shake made with yogurt, fat-free or 1% milk, and one piece of fruit; half a can of sardines; salty drink; sautéed tofu or chicken strips lightly fried in spices; boiled egg; avocado, mozzarella, tomato, and basil skewers or stacks; celery sticks filled with low-fat cream cheese; asparagus spears dipped in soft-boiled egg; sugar-free jell-o / jelly, popsicle made from frozen diluted fruit-flavored drink
• Breakfast ideas for the 2 restricted days (recipes in the book)
  • Greek yogurt with blackberries and cinnamon-toasted cashews; spicy scrambled eggs; smoke salmon and spinach wraps with cottage cheese and lemon; eggs on a bed of spinach; papaya and golden flaxseed smoothie

For vegetarians: Foods to eat on the two restricted days of The 2-Day Diet

For protein foods and dairy, follow these guidelines as well as the other “what to eat” foods above.

As some vegetarian sources of protein contain carbohydrates, you will need to eat slightly less of the dairy foods since these also contain carbohydrates. Your selection of protein foods is more limited than for meat and fish eaters, but it is extremely important to include the recommended amounts of protein and low-fat dairy foods to make sure you don’t get hungry

• Proteins foods
  • Women: Minimum of 4 servings and maximum of 12 servings a day (see serving sizes for different proteins below)
  • Men: Minimum of 4 servings and maximum of 14 servings a day (see serving sizes for different proteins below)
  • Eggs: serving size 1 medium or 1 large egg
  • Tofu: serving size 1¾ ounces / 50 grams
  • Proteins that contain some carbohydrates – make sure that you get no more than 15 grams per day of total carbohydrates from this section. Vegetarian sausage / veggie burger with < 5 grams carbs: ½ sausage or ½ burger. Textured vegetable protein: 2 teaspoons / 1/3 ounce / 10 grams uncooked. Soybeans or edamame beans (frozen or cooked): 2 tablespoons / 1 ounce / 30 grams. Low-fat hummus: 1 tablespoon / 1 ounce / 15 grams. Tempeh: 1½ ounces / 40 grams. Quorn, ground or filet: 1 ounce / 30 grams.
• Dairy foods
  • Cheese: Women and men: you can have up to 2 ounces / 60 grams of lower-fat cheese, but no more than 4 ounces / 120 grams per week for women and 5 ounces / 150 grams for men, including the two restricted and five unrestricted days. E.g. low-fat cheddar, low-fat edam, low-fat smoked gouda, low-fat feta*, low-fat Camembert, low-fat mozzarella, low-fat halloumi, low-fat ricotta
  • You can also choose 2 servings from the following list per day: Milk, 1% or fat-free: serving size 7 fl oz / 200 ml. Soy milk or almond milk, unsweetened with added calcium*: serving size 7 fl oz / 200 ml. Yogurt – diet fruit, plain soy, or plain Greek, all low-fat: serving size 4-5 ounces / 120-150 grams or 3 heaping tablespoons. Yogurt – whole milk, plain: serving size 2½ – 3 ounces / 80-90 grams or 2 heaping tablespoons. Cottage cheese, low fat: serving size 2½ ounces / 75 grams or 2 tablespoons. Cream cheese, light or extra-light: serving size 1 ounce / 30 grams or 1 tablespoon

Foods to avoid on the two restricted days of The 2-Day Diet

• Foods not listed above under “what to eat“
• Proteins
  • Fatty meat
  • Fish with high levels of mercury, including swordfish, tilefish, shark, king mackerel, and orange roughy
  • Protein foods with a breadcrumb coating
• Fats
  • Palm oil, coconut oil
  • Ghee
  • Honey roast nuts
  • Chestnuts
• Dairy
  • Full-fat or 2% milk
  • Full-fat cheeses including cottage cheese and cream cheese
  • Rice milk or oat milk
• Fruits
  • High-sugar fruits (not listed above under foods to eat)
  • Fruit juice
• Vegetables
  • Starchy / high-carbohydrate vegetables
• Carbohydrates
  • Carbohydrates are restricted, as they appear to make people hungrier
  • All carbohydrates and sugars not listed under “what to eat” above
• Processed foods
  • All processed foods not listed under “what to eat” above
  • Low-fat and low-sugar “diet” foods (except low-fat dairy)
• Beverages
  • Avoid alcohol on these days

Food plan for the five “unrestricted” days of The 2-Day Diet

The food guidelines for these days aren’t totally unrestricted like some other intermittent fasting diets like The Fast Diet. It’s recommended that you follow a low-fat Mediterranean diet on these days.

See the book, appendix C for serving sizes and appendix D for a reference to how many servings you can eat according to your gender, age, and weight, with information for both weight loss and weight maintenance.

Note that there are no specific guidelines for vegetarians on the unrestricted days.

Foods to eat on the five unrestricted days of The 2-Day Diet

• Protein foods
  • White or oily fish and seafood / shellfish – e.g. cod, crab, dab, flounder, mackerel, mussels, pollock, salmon, sardines, shrimp, skate, snapper, sole, squid, tilapia, trout, tuna
  • Chicken, turkey, or duck (cooked without skin)
  • Lean cuts of red meat (e.g. beef, pork, lamb, or organ meats) and lean game (e.g. venison, rabbit, pheasant): maximum 1 lb 1 ounce / 500 grams a week for women and 1 lb 4 ounces / 600 grams a week for men, including the two restricted days and five unrestricted days
  • Beans, chickpeas, and lentils – use these for bulking up dishes – e.g. black-eyed peas, cannellini beans, chickpeas, kidney beans, white beans
  • Limit to once during the five unrestricted days: Fatty cuts of red meat, poultry, and game; high-fat processed meat and meat products, e.g. sausage, which are high in saturated fat and salt; charred and well-done meat and fish, which are limited because of concerns about cancer risk associated with consuming charred foods; battered/breaded fish, which are higher in calories and much lower in protein than uncoated fish; low-fat processed meats, bacon, ham, and salty fish such as kippers / smoked mackerel, smoked salmon, and smoked white fish, to limit your overall salt intake for the week.
• Carbohydrates
  • Contrary to popular belief, a traditional Mediterranean diet is not based on foods such as pasta and pizza but actually contains fewer than 45% of its calories as carbohydrates. Because your two restricted days contain very few carbohydrates, your overall 2-day diet for the week has around 40% of its energy from carbohydrates
  • Choose whole-grain varieties of carbohydrates whenever possible
  • Breads: pita bread, pumpernickel bread, multigrain bread, rye bread, whole wheat bread
  • Grains, pastas, and noodles: basmati rice (preferably brown), bulgur wheat, quinoa, brown rice, brown noodles, whole wheat pasta, brown couscous, brown rice, barley
  • Cereals: old-fashioned oatmeal, bran flakes, high-fiber bran cereal, shredded wheat, no-added-sugar muesli
  • Snacks: plain popcorn, whole grain crackers, rye crispbreads
  • Root vegetables: sweet potatoes, new potatoes boiled in their skins, baked potatoes
  • Pantry: whole wheat flour, whole wheat breadcrumbs
• Dairy and calcium-rich foods
  • Aim to have at least 800 mg of calcium a day – that’s the equivalent of 7 fluid ounces / 200 ml of milk, one yogurt, or half a can of salmon (provided you eat the bones)
  • Low-fat or non-fat dairy is recommended
  • If you don’t enjoy or are intolerant to dairy, make sure you are getting plenty of calcium elsewhere. Examples in descending amounts of calcium: canned sardines, mackerel, or salmon including the bones; fortified soy milk / rice milk / almond milk; fruit juice with added calcium; broccolini, spinach, dandelion greens, kale, okra, shrimp, tofu (calcium level depends on the brand), baked beans, red kidney beans, dried figs, whole wheat bread, oranges, almonds, watercress, broccoli, sweet potatoes, cabbage, peas, green beans, eggs, rhubarb, apricots, currants, red lentils
• Fruit and vegetables
  • Include a variety of fruits and vegetables, including higher-carbohydrate ones
  • Aim to have 2 servings of fruit and 5 servings of vegetables per day
  • Eat more vegetables than fruits
  • Vegetables: e.g. arugula, beets, cabbage, carrots, celery, cucumbers, mushrooms, bell peppers, onions, potatoes, romaine, scallions/spring onions, snow peas, tomatoes
  • Fruits e.g. apples, apricots, blackberries, figs, mangos, nectarines, oranges, raspberries; dried fruits e.g. dried apricots, prunes, golden raisins, raisins
• Fats
  • Try not to add extra fat when you are cooking, and opt for broiling, microwaving, or steaming when you can. If you do use oil, just use a little olive oil, soybean oil, canola oil, or a little cooking spray
  • Try to use “healthy” fats, especially monounsaturated fats in olives, olive oil, canola oil, avocados, nuts (e.g. almonds, Brazil nuts, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts)
  • Consume more omega-3s, found in oily fish such as salmon, sardines, mackerel, and fresh tuna (not canned); for vegetarians: omega-3 enriched eggs, flaxseed, walnuts, canola oil
  • Seeds, e.g. flaxseeds, golden flaxseeds, pine nuts, pumpkin seeds, sesame seeds
  • Ground almonds
• Beverages
  • Drink water before you eat, to help you eat less at mealtimes
  • Drink at least 2 quarts a day. Ideally drink no more than 1 quart over an hour.
  • Water – still or sparkling
  • Tea – black or green, caffeinated or decaffeinated
  • Coffee – caffeinated or decaffeinated
  • Herbal teas and fruit teas
  • Sugar-free or diet fruit-flavored drinks or carbonated diet drinks – less than 3 quarts per week
• Flavorings / condiments
  • Lemon juice
  • Fresh or dried herbs, e.g. basil, bay leaf, chives, cilantro/coriander, garlic, ginger, lemongrass, marjoram, mint, oregano, parsley, rosemary, thyme
  • Spices – e.g. allspice, black pepper, caraway seeds, cayenne pepper, chili powder, cinnamon, coriander seeds, cumin, curry powder, fennel seeds, garam masala, mustard seeds, paprika, turmeric
  • Baking powder, capers, chiles (fresh, powdered, or dried flakes), cornstarch, fish sauce, harissa, horseradish, miso paste, mustard, soy sauce* / low-salt soy sauce, low-salt stock/broth/bouillon, Tabasco sauce, vinegars (e.g. red wine vinegar, white wine vinegar, balsamic vinegar, cider vinegar, rice wine vinegar), Worcestershire sauce*
  • Dark chocolate, at least 70%
• Sweeteners
  • Again, no clear guidelines
  • Honey is included in some recipes
  • Sugar is included (in small amounts) in some recipes
• Salt
  • Salty foods should be limited on these days to 1 day a week. See items marked with an asterisk * in foods to eat on restricted days.
• Snack ideas for the 5 unrestricted days
  • Whole grain crackers or rye crisps with low-fat hummus, low-fat cream cheese, or low-fat cottage cheese; fruit; vegetable crudités with salsa, low-fat hummus, tzatziki, or guacamole; plain, diet, or fruit yogurt; small handful of unsalted nuts or dried fruit; a glass of vegetable juice; plain popcorn popped in vegetable oil with no sugar or salt added; bowl of soup; smoothie made from fat-free or 1% milk, yogurt, and one piece of fruit; dried pea snacks; sugar-free jell-o/jelly; popsicle made from frozen, diluted sugar-free fruit-flavored drink
• Breakfast ideas for the 5 unrestricted days (recipes in the book)
  • Oatmeal with dried fruit; classic muesli

Foods to avoid or limit on the five unrestricted days of The 2-Day Diet

• Foods not listed above under “what to eat“
• Protein foods
  • Limit fatty and salty proteins per the guidelines above
  • Avoid or limit fish with high levels of mercury, including swordfish, tilefish, shark, king mackerel, and orange roughy
• Carbohydrates
  • Cut down on white, refined carbohydrates and sugar
  • Breads: white bread, baguettes, bagels, croissants, crumpets
  • Grains, pastas, and noodles: white rice, white couscous, white noodles
  • Cereals: cornflakes, white rice cereal, sugary cereals, instant oatmeal
  • Snacks: potato chips/crisps, candies/sweets, cookies, sugary popcorn, doughnuts, cakes, plain crackers, rice cakes
  • Root vegetables: mashed potatoes, French fries/chips
  • Beverages: sugary carbonated drinks
  • Too much of any kind of sugar is bad for you, but be particularly wary of foods containing added fructose / high-fructose corn syrup HFCS, found in some breakfast cereals, cereal bars / energy bars, sweetened fruit juices or high-juice fruit drinks, yogurt, rice pudding, cookies, cakes, and ice cream
• Fats
  • Cut down on saturated fats – e.g. in fatty red meat, processed meats and sausages, full-fat dairy products, palm oil, chocolate, and coconut oil
  • Don’t overdo omega-6 rich foods such as corn, sunflower oil, turkey, game, shellfish, canned tuna, pine nuts, and sesame seeds
  • Avoid transfats
• Beverages
  • Limit alcohol – you can have an occasional alcoholic drink, but try not to drink more than 7 units a week
  • Limit adding sugar to drinks
  • Limit diet drinks to no more than three quarts, i.e. eight 12-ounce cans of diet drinks, per week
  • Limit non-diet carbonated drinks / soda
  • Limit fruit juice – maximum of 7 fluid ounces / 200 ml per day. It’s better to have the whole fruit instead
  • Limit vegetable juice – maximum of 7 fluid ounces / 200 ml per day
• Processed foods
  • Minimize processed foods
  • Avoid low-fat and low-sugar “diet” foods (except low-fat dairy)

The 1-Day Maintenance Plan

Instead of two restricted days each week, you now only have to do one. For the rest of the week, eat the diet recommended for unrestricted days.

What if you’re not losing weight?

If you feel you are not losing the predicted 1-2 lb (0.5 – 1 kg) per week, check the following:

• Are you following the correct diet plan for someone of your sex, weight, and age? (Appendix D in the book)
• Are you overeating on the two restricted days of The 2-Day Diet?
• Are you overeating on the five unrestricted days or drinking too much alcohol?
• Are you doing the recommended amount of exercise? (exercise chapter in the book)
• Are you taking every opportunity to be physically active in your daily routine – e.g. taking the stairs or choosing to walk rather than drive, where possible?
• Keep a tally of your food servings and record your activities for 4 days to check how much you’re eating and how active you really are. Include weekdays and weekends.

To beat your food cravings, identify your particular triggers – when are you most likely to feel those cravings, and what are the common factors?

Health benefits claimed in The 2-Day Diet

The diet in this book claims to reduce the risks for: cancer, breast cancer, dementia, type 2 diabetes, heart disease, insulin resistance, overweight/obesity, stroke

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of The 2-Day Diet for how much weight you can expect to lose, how to measure your body fat, managing stress, how to be more active, serving size guidelines for the unrestricted days, meal planners, and recipes including nutritional information and number of servings of each food type.

The book’s website is http://www.thetwodaydiet.co.uk/. It’s on Facebook at https://www.facebook.com/pages/The-2-Day-Diet/394603910615567.

How has this diet helped you? Please add a comment or question below.