Whilst crash-diets or skipping meals often fail in the early stages, intermittent fasting tricks the body out of storing fat. The body is sent into “repair mode”, focusing on restoring damaged cells rather than producing new ones and thus using up more energy.
If you fancy giving the 5:2 diet plan a try, here are some of our favourite fasting-day lunch recipes!
What to have for dinner on a 'fast day'**
**
**Tiger Prawn Curry with Basmati Rice, 250 calories per portion ***
*Serves 4 *
Cook time 30 minutes
Total time 45 minutes*
Curry Paste
Curry Sauce
** **Step 2 ****Heat a large wok or frying pan and the spray with low-fat cooking spray; add the mustard seeds and fry until they pop and release their aroma. Then add the curry sauce paste and fry for a further 3 to 4 minutes before adding 250 mls (9 fl oz) of water.
** Step 3 **Stir in the tinned chopped tomatoes and cook for a further 5 minutes. Then add the prawns and simmer gently for 4 or 5 minutes, or until they are firm and pink in colour.
** Step 4 **Check and adjust the seasoning if needed and then add the yoghurt and chopped coriander, gently stirring it in whilst the pan is off the heat.
** Step 5 **Serve immediately with steamed (or boiled) Basmati rice; a 60g serving is 95 calories. An average naan bread is about 350 calories and a mini Weight Watchers naan bread is between 98 and 107 calories, depending on flavour.
"Whilst crash-diets or skipping meals often fail in the early stages, intermittent fasting tricks the body out of storing fat. The body is sent into “repair mode”, focusing on restoring damaged cells rather than producing new ones and thus using up more energy."
Vegetable & Lentil Stew, 242 calories
*Serves 6-8
Total time 1 hour 20 mins *
Step 1 In a large pan, saute the onion with the olive oil, until soft. As you are using so little olive oil you may need to add a splash of water to prevent sticking.
**Step 2 **Add the carrots and butternut squash and cook gently for 5 minutes.
**Step 3 **Add the mushrooms and cook for another few minutes.
**Step 4 **Add the lentils, soya mince and red wine and stir well to combine.
Step 5 Add the stock, tomato puree and mustard. Give a good stir and bring to the boil. Reduce to a simmer, cover with a lid and leave to cook for between 45 minutes and an hour. Stirring occasionally. The stew should be nicely thickened and flavourful.
Step 6 Season and serve.
Scallops with pancetta and leeks, 247 calories
Step1 Cut the pancetta slices in half and cook in a non-stick frying pan over a medium-high heat until the fat runs and the pancetta browns and crisps. Scoop out on to a plate and keep to one side.
Step 2 Cut each scallop into two discs and pat dry on kitchen paper. Cook in the pan with the pancetta fat for a couple of minutes on each side, until browned. Lift them on to the pancetta plate.
Step 3 Add the leeks to the pan and cook in the last of the scallop and pancetta juices until soft. Add the peas and cook, stirring, until the peas are hot through. Stir in most of the dill, then taste and season with salt and pepper.
Step 4 Put the rocket in the middle of a plate and arrange the scallops around. Mound the leeks on top of the rocket and lay the pancetta pieces on top. Scatter with a few fronds of dill and eat straight away.
**Herb and Spice Crusted Baked Chicken Breasts, 180 calories ***
*Serves 2 *
Cook time 25 minutes
Total time 30 minutes*
Step 1 Pre-heat oven to 200C/400f/Gas Mark 6. Make shallow cuts in the chicken with the tip of a sharp knife and place the chicken breasts in a non-stick baking tray/tin.
Step 2 Mix the herbs and spices together in a small bowl and then spread the mixture all over the chicken breasts with your hands, patting the mixture in to the cuts on the chicken. Spray a little low-fat spray over the top and then pour the stock into the tray around the chicken, but NOT over the top.
Step 3 Bake for 20 to 25 minutes, or until the chicken is cooked through and the herb and spice mix is golden brown and slightly crispy. Cut the chicken into slices, and serve with salad. Or, serve with the juices poured around the chicken with seasonal vegetables, rice or pasta.
Squash & chorizo stew, 264 calories
Serves 4
Prep 10 mins
Cook 25 mins
Step 1 Heat a large pan, add the chorizo, then cook over a high heat for 2 mins until it starts to release its red oil. Lift the chorizo out of the pan, then add the onion and fry for 5 mins until starting to soften.
Step 2 Tip in the passata, squash and chorizo, bring to the boil, then cover and cook for 15-20 mins until the squash is softened, but not broken up. If you need to, add a little water during cooking.
**Step 3 **Season to taste, then serve in bowls scattered with parsley.
*Recipes and imagery courtesy of Lavanderandlovage.com