Jacqueline Kennedy is known to everyone not only as an icon of style, femininity and elegance, but also as the owner of slim figure. We understand what is the secret of Jacqueline Kennedy's harmony.
Have you already tried all possible options to lose weight? , protein diet or chocolate do not give a result? Then take note of the basic nutrition rules of Jacqueline Kennedy, which helped her always stay in luxurious shape.
The diet of Jacqueline Kennedy consisted exclusively of correct and healthy foods that in no way can contribute to extra pounds. The style icon ate vegetables and fruits, meat and lean fish, dairy products and eggs. The president's wife usually started her day with a boiled egg and a cup of tea, and for lunch she ordered cottage cheese with fresh fruit. Jacqueline's dinner consisted of chicken breast or steamed fish, and a light salad or steamed vegetables.
Jacqueline Kennedy was strict with herself and her diet, so she rarely allowed herself too much. But, like all of us, the first lady of the United States sometimes allowed herself to relax and ate various desserts and other goodies. That's why Jacqueline has always been in great shape, but never lost weight to the limit, although her daily diet was only 600-700 calories.
Once a week, Jacqueline Kennedy arranged for herself a fasting day, during which she could afford something that did not fit into her daily diet - drink champagne. Rumors have long been circulating about Jacqueline Kennedy's diet with champagne, they say, it was thanks to her that the president's wife managed to look 100%. But is it?
To my husband Andy
who helped and supported me both in my new lifestyle and in writing this book. He also tried all my new recipes with great enthusiasm.
To my children Amy, Iri and Max,
which constantly remind me that life is not only a diet.
Introduction
The bikini diet has something to offer everyone, and this is very different from what you see in any other diet program - in fact, on a diet you will only have to sit on a diet 2 days a week, eat balanced meals the rest of the time, and watch how the hateful kilos.
I have prepared a brand new and incredibly tasty selection of healthy and satisfying recipes, perfect for the hot summer. You will find here all sorts of salads, charcoal dishes and amazing summer desserts, suitable even for fasting days.
With the addition of a simple and fun workout program designed by David Jones, this diet has become a breeze. the perfect way reset excess weight and get in shape for the start of the beach season.
This book is for you if you are not yet familiar with this diet and want to start it; if you are already on the 5:2 diet but need additional help Or do you want to start from scratch? if you are looking for amazing original recipes for the summer season; if you are in need of a training program that will give your figure a more beach-worthy look or just want to lose some weight in an easy and healthy way.
Join the 5:2 revolution and enjoy your weight and figure, see you on the beach!
Yours Jacqueline Whiteheart
Part 1
BIKINI DIET
Golden Rules for a Successful Diet
Let's get straight to the point: there are three main things we'll be doing over the next four weeks and beyond that will help us get in shape for summer. Follow the suggested rules and you will lose weight, feel better and look great.
✓ Unloading - two non-consecutive days a week, eat only 500 kcal for women / 600 kcal for men.
✓ For the other five days of the week, eat as usual, with a preference useful products.
✓ Three times a week, no fasting days, follow the 30-minute workout program.
Sounds very simple, doesn't it? This is because it is! The program is incredibly simple and easy to stick to, so keep reading as we go through each of these three rules together.
1. Unloading twice a week
Two days a week you limit your calorie intake, that is, you eat:
✓ 500 kcal per day for women
✓ 600 kcal per day for men
✓ These two days should not be consecutive
2. For the rest of the five days, eat as usual, focusing on healthy foods.
If you are already familiar with the 5:2 diet, then you should remember such a concept as a day of "gluttony", which confuses people again and again.
The thing is, most of us, when we are told that we can eat anything, go a little crazy.
Five non-fasting days are ordinary days on which we do not diet and do not count calories, but simply WE EAT CORRECTLY.
You are required to:
✓ Enjoy your meals and don't count calories.
✓ Eat healthy foods three times a day.
✓ DO NOT snack between meals.
Exclude any rubbish. The following foods should be kept to a minimum:
✓ Cookies (any) and muffins
✓ Crispy potatoes (chips)
✓ Non-diet calorie drinks
✓ Chocolate and other sweets (sweets)
✓ Any beer and cider
By following these guidelines, you will be able to enjoy a huge variety of delicious dishes, which includes all categories of products, which means that you can afford mouth-watering pastas, bread, desserts and, of course, one or two glasses of wine.
Remember that the recipes in this book are not just for fasting days; they are perfect for your normal days too.
Just add some extra carbs, in the form of rice or potatoes, for example, if needed, and try to eat balanced meals three times a day.
3. Train three times a week
If Rules 1 and 2 are for weight loss, then exercise makes the most of that weight loss by helping you fight fat and loose skin, toning your body, and eliminating cellulite.
If regular exercise is new to you, then perhaps the best place to start would be with walking. Start with 15 minutes of walking a day three times a week and gradually build up.
Walking increases blood flow to muscle tissue, improves blood circulation and cardiac activity. Swimming is also great way start training.
Walking fine
suitable for those
who just started
exercise: she
as it happened many times
proven to help
level increase
general physical
preparation.
For those who are already accustomed to exercising regularly, training program Bikini diets will be an easy and fun way to get in shape for the start of summer - and do it as quickly as possible!
By doing this exercise program three times a week, you can expect amazing results in as little as four weeks. For details on the benefits of combining exercise with the 5:2 Diet Program, see the Getting Ready for Beach Season chapter (see page 68).
Jacqueline Whiteheart
Diet 5:2. Bikini Diet
To my husband Andy
who helped and supported me both in my new lifestyle and in writing this book. He also tried all my new recipes with great enthusiasm.
To my children Amy, Iri and Max,
which constantly remind me that life is not only a diet.
Introduction
The bikini diet has something to offer everyone, and this is very different from what you see in any other diet program - in fact, on a diet you will only have to sit on a diet 2 days a week, eat balanced meals the rest of the time, and watch how the hateful kilos.
I have prepared a brand new and incredibly tasty selection of healthy and satisfying recipes, perfect for the hot summer. You will find here all sorts of salads, charcoal dishes and amazing summer desserts, suitable even for fasting days.
With the addition of a simple and fun training program designed by David Jones, this diet is just the perfect way to lose weight and get in shape for the start of the beach season.
This book is for you if you are not yet familiar with this diet and want to start it; if you're already on the 5:2 diet but need extra help or want to start from scratch; if you are looking for amazing original recipes for the summer season; if you are in need of a training program that will give your figure a more beach-worthy look or just want to lose some weight in an easy and healthy way.
Join the 5:2 revolution and enjoy your weight and figure, see you on the beach!
Yours Jacqueline Whiteheart
BIKINI DIET
Golden Rules for a Successful Diet
Let's get straight to the point: there are three main things we'll be doing over the next four weeks and beyond that will help us get in shape for summer. Follow the suggested rules and you will lose weight, feel better and look great.
✓ Unloading - two non-consecutive days a week, eat only 500 kcal for women / 600 kcal for men.
✓ For the other five days of the week, eat as you normally would, focusing on healthy foods.
✓ Three times a week, on non-fasting days, complete a 30-minute training program.
Sounds very simple, doesn't it? This is because it is! The program is incredibly simple and easy to stick to, so keep reading as we go through each of these three rules together.
1. Unloading twice a week
Two days a week you limit your calorie intake, that is, you eat:
✓ 500 kcal per day for women
✓ 600 kcal per day for men
✓ These two days should not be consecutive
2. For the rest of the five days, eat as usual, focusing on healthy foods.
If you are already familiar with the 5:2 diet, then you should remember such a concept as a day of "gluttony", which confuses people again and again.
The thing is, most of us, when we are told that we can eat anything, go a little crazy.
Five non-fasting days are ordinary days on which we do not diet and do not count calories, but simply WE EAT CORRECTLY.
You are required to:
✓ Enjoy your meals and don't count calories.
✓ Eat healthy foods three times a day.
✓ DO NOT snack between meals.
Exclude any rubbish. The following foods should be kept to a minimum:
✓ Cookies (any) and muffins
✓ Crispy potatoes (chips)
✓ Non-diet calorie drinks
✓ Chocolate and other sweets (sweets)
✓ Any beer and cider
By following these guidelines, you will be able to enjoy a huge variety of delicious dishes that include all food categories, which means you can afford mouth-watering pastas, breads, desserts and, of course, a glass of wine or two.
Remember that the recipes in this book are not just for fasting days; they are perfect for your normal days too.
To my husband Andy
who helped and supported me both in my new lifestyle and in writing this book. He also tried all my new recipes with great enthusiasm.
To my children Amy, Iri and Max,
which constantly remind me that life is not only a diet.
Introduction
The bikini diet has something to offer everyone, and this is very different from what you see in any other diet program - in fact, on a diet you will only have to sit on a diet 2 days a week, eat balanced meals the rest of the time, and watch how the hateful kilos.
I have prepared a brand new and incredibly tasty selection of healthy and satisfying recipes, perfect for the hot summer. You will find here all sorts of salads, charcoal dishes and amazing summer desserts, suitable even for fasting days.
With the addition of a simple and fun training program designed by David Jones, this diet is just the perfect way to lose weight and get in shape for the start of the beach season.
This book is for you if you are not yet familiar with this diet and want to start it; if you're already on the 5:2 diet but need extra help or want to start from scratch; if you are looking for amazing original recipes for the summer season; if you are in need of a training program that will give your figure a more beach-worthy look or just want to lose some weight in an easy and healthy way.
Join the 5:2 revolution and enjoy your weight and figure, see you on the beach!
Yours Jacqueline Whiteheart
Part 1
BIKINI DIET
Golden Rules for a Successful Diet
Let's get straight to the point: there are three main things we'll be doing over the next four weeks and beyond that will help us get in shape for summer. Follow the suggested rules and you will lose weight, feel better and look great.
Unloading - two days a week, not consecutive, eat only 500 kcal for women / 600 kcal for men.
For the other five days of the week, eat as you normally would, focusing on healthy foods.
Three times a week, on non-fasting days, complete a 30-minute training program.
Sounds very simple, doesn't it? This is because it is! The program is incredibly simple and easy to stick to, so keep reading as we go through each of these three rules together.
Unloading twice a week
Two days a week you limit your calorie intake, that is, you eat:
500 kcal per day for women
600 kcal per day for men
These two days should not be consecutive.
2. For the rest of the five days, eat as usual, focusing on healthy foods.
If you are already familiar with the 5:2 diet, then you should remember such a concept as a day of "gluttony", which confuses people again and again.
The thing is, most of us, when we are told that we can eat anything, go a little crazy.
Five non-fasting days are ordinary days on which we do not diet and do not count calories, but simply WE EAT CORRECTLY.
You are required to:
Enjoy your meals and don't count calories.
Eat healthy food three times a day.
DO NOT snack between meals.
Exclude any rubbish. The following foods should be kept to a minimum:
Cookies (any) and muffins
Crispy potato (chips)
Non-diet high-calorie drinks
Chocolate and other sweets (candy)
Any beer and cider
By following these guidelines, you will be able to enjoy a huge variety of delicious dishes that include all food categories, which means you can afford mouth-watering pastas, breads, desserts and, of course, a glass of wine or two.
Remember that the recipes in this book are not just for fasting days; they are perfect for your normal days too.
Just add some extra carbs, in the form of rice or potatoes, for example, if needed, and try to eat balanced meals three times a day.
3. Train three times a week
If Rules 1 and 2 are for weight loss, then exercise makes the most of that weight loss by helping you fight fat and loose skin, toning your body, and eliminating cellulite.
If regular exercise is new to you, then perhaps the best place to start would be with walking. Start with 15 minutes of walking a day three times a week and gradually build up.
Walking increases blood flow to muscle tissues, improves blood circulation and cardiac activity. Swimming is also a great way to start exercising.
Walking fine
suitable for those
who just started
exercise: she
as it happened many times
proven to help
level increase
general physical
preparation.
For those already in the habit of exercising regularly, the Bikini Diet Workout Program is an easy and enjoyable way to get in shape for the start of summer - and do it ASAP!
By doing this exercise program three times a week, you can expect amazing results in as little as four weeks. For details on the benefits of combining exercise with the 5:2 Diet Program, see the Getting Ready for Beach Season chapter (see page 68).
Benefit for health
Not only do you get slimmer
This chapter explains the medical success of this dietary program. When you realize how much healthier you will become with this diet - just like you will lose weight effortlessly - you will stick to this lifestyle for the rest of your days. RESULTS YOU CAN GIVE WITH THE 5:2 DIET are simply stunning. Moreover, the matter is not limited to dropped kilograms: weight loss in a natural and harmless way for health helps to strengthen general condition health.
There are more and more
and more evidence
what's new
generation of unloading
diets, of which
the 5:2 diet is
the simplest
and popular, bring
incredible benefits
for human health
and in the long term
perspective.
What happens to the body during fasting?
Based on the opinions of several fasting experts, it is possible to paint a general picture of how, from the point of view of scientists, intermittent fasting affects the functioning of our body, giving us an additional health advantage as we age. Here I will give only a simplified scientific explanation, which I hope will make everything clearer for people who are interested in this and who do not boast of a scientific education.
When we deprive our body of food for longer than usual, for example during fasting, some hormonal changes begin to occur in the body. Changes in the levels of certain hormones by-effect on different cells in our body. So, it has been proven that the content of one of these hormones - insulin-like growth factor 1 (IGF-1) decreases when we starve. IGF-1 is produced in the liver and acts like insulin. Its job in the body is to promote cell growth and the appearance of new cells. When IGF-1 levels drop, our body produces fewer new cells and focuses on repairing old ones. This “repair” state is very beneficial for him, as it slows down the aging process and can reduce the likelihood of developing diabetes, heart disease, and certain types of cancer.
Another hormone affected by fasting is nerve growth factor in the brain. Research on this process is still in its infancy, but there is some evidence that this mechanism ultimately leads to a reduction in risk factors for cognitive disorders such as Alzheimer's disease.
Finally, there is another striking difference between standard calorie-restrictive diets and intermittent fasting. DURING THE LAST ALL THE WEIGHT LOSS IS EXCLUSIVELY IN BODY FAT! If that's not enough reason to choose the 5:2 diet, then I don't know what else to ask for.
While other diets show a reduction in both muscle and fat tissue, the 5:2 diet is all about fat. Scientists are not yet sure why this happens, but numerous studies with good scientific background have confirmed this pattern with their results. The most plausible explanation is that when we are starving, we have to use its internal resources (ie fat) instead of the food we eat to feed the body. Perhaps it is because of this key moment The 5:2 diet has proven so successful for so many different people.
Optimal Benefit – Should I Skip Meals?
The answer will be simple and short - yes. If your primary goal is health care, and not just getting rid of extra pounds, then, according to the recommendations of scientists on a fasting day, you need to eat only once. Remember that calorie intake outside the fasting day does not affect the process of losing weight. The best scientists in the United States are of the same opinion: to get the most out of intermittent fasting, you need to either completely refuse food for 24 hours, or eat a little once in the middle of this 24-hour period.
No studies have yet been conducted on other forms of food refusal for more than 24 hours, so this moment scientists cannot guarantee the safety and effectiveness of such techniques.
If, reading these lines, you think: “What can I do, I can’t eat only once a day!”, Then you are not alone. That is why I do not encourage you to skip meals, BYE you yourself will not find this idea attractive, and only if you can imagine yourself regularly following such a regimen in the long term.
FIRSTLY, the fact is that it does not affect the speed at which you lose weight. If your main goal is to lose weight and get all the health benefits that come with successful and sustained weight loss, then just stick to 500/600 calories on your fasting days, but don't worry about when exactly you use them.
SECONDLY, while the health benefits may not be optimal, you will get them anyway. You're starving and your body goes into recovery mode, so don't be surprised if something isn't "totally optimal." Is there anything in your life that is completely optimal? I definitely don't.
FINALLY, THE MOST IMPORTANT: what do you think is best: stick to a strict fasting day routine, eating only one meal, then find it too hard for you and not motivated at all, and give up after the first month OR eat on fasting day two or three times in small portions and adapt to this regimen in the long term?
I would say that the last option wins with great advantage, but still be guided by your own preferences. If it's easier for you to skip a meal, then do it. I often, but not always, skip lunch on fasting days. However, if you are doing well with three meals a day, then keep up the good work. You are doing well as it is.
What's with the name?
There are so many different names for diets similar or similar to the 5:2 diet that it's no wonder people get confused.
Unloading Diet, or Diet 5:2
These diets are essentially the same thing - just two different names for the same diet. I assume that the diet owes its roots to such a double name. The 5:2 diet was born in August 2012 thanks to Michael Mosley. Many people, including myself, began to follow her simple principle: twice a week to eat less than usual. At this stage, the diet program did not have a specific name, but people discussing it on Twitter and other social networks needed to call it something, and the simplest name stuck - the 5: 2 diet. Then, as the diet became incredibly popular, it was taken up by marketers and became known as the “fasting diet.” In the US, where the diet is never born by word of mouth, it just seems to have been originally called the "Deload Diet" or the "British Deload Diet".
2 day diet
The 2-Day Diet has very different roots from the 5:2 Diet, despite being similar in both name and program.
The 2-Day Diet is the result of an amazing study over the past few years by Dr. Michelle Harvey of the University of Manchester. Harvey is a breast cancer specialist and has tried to find a way to reduce her risk of developing breast cancer through her diet. She conducted a study of a group of overweight women whose diet was radically changed, but only two days a week. The diet is similar in many ways to the 5:2 diet, in particular, in that two days a week you have to limit the number of calories consumed, eating as usual the remaining five. However, calories were limited to 650 for both women and men, however, foods consumed on fasting days were more limited: it was necessary to eat a certain amount of milk and completely eliminate the consumption of carbohydrates (more like an Atkins diet) on fasting days. The biggest difference from the 5:2 diet is that the two fasting days had to follow each other.
Her research revealed two important moments. First, dieting only two days a week is much easier, and much more more people managed to adhere to such a program, compared with classical diets. Harvey compared the two groups of women. The first group had fasting days twice a week, while the second sat on a regular daily calorie-limiting diet, eating 1500 kcal per day. After three months, it turned out that the two-day diet, judging by the number of participants who did not give up, was twice as easy to follow as a regular diet program.
The other most impressive result of her study was the discovery of a reduction in the breast cancer-promoting hormone called leptin, which averaged a 40% reduction. In addition, insulin levels dropped by 25%, which significantly reduced the risk of developing diabetes in the participants.
Unloading every other day (RFD)
The idea of fasting every other day appeared in the US before the fasting diet made itself felt in the UK. This diet has a very simple principle. A strict unloading diet is observed every other day. The number of meals during such a day is also limited. The 5:2 diet is a variation on this theme that allows you to reduce the total number of fasting days during the week, as well as not bother with it on legal weekends. The consequences for the waist and the body as a whole are similar for these diets, although, in an obvious way, with the help of RFD, you can lose weight a little faster. However, the success of such a diet (i.e. the percentage of people who managed to adhere to the program in the long term) is noticeably lower.
Dr. Varadi in the USA conducted an interesting study with amazing results. She took a group of overweight men and women who followed RFD under her supervision for a year. This study is still in progress, but early evidence has been obtained that participants experience low rates of diet skipping, gradual shedding of extra pounds that do not come back, and reductions in total and LDL (“bad” cholesterol) cholesterol levels in the blood. ).
"Window", or 8-hour unloading
A “window” is another way of organizing your fasting days, which means not eating for a certain part of the day, seven days a week. One of the common schemes, for example, suggests not eating from eight in the evening of one day until twelve of the next day. This means that your "window" during which you can eat is between 12:00 and 20:00 every day. For some, this method fits perfectly into their lifestyle, as it allows you to have a normal lunch and dinner every day, but it definitely will not be to everyone's taste.
There hasn't been much research done on this type of intermittent unloading, but the results seem to be similar to what can be achieved with a 5:2 or RFD program.
Periodic unloading (PR)
Intermittent fasting is the general term for any fasting diet. So the 5:2 diet, the fasting diet, the 2-day diet, and the RFD all come under the banner of intermittent fasting.
Benefits of the 5:2 diet over other forms of intermittent fasting
There's a reason why people prefer the 5:2 diet over other forms of PR—you'll have a much better chance of success with this program because it's much easier to stick to and fits into your lifestyle without any problems.
Percentage of dismounts
with a 5:2 diet lower than
other forms of PR, and those
more than others
types of dietary
programs.
Simply put, the 5:2 diet is the simplest and easiest to stick to in the long run.
Potential Harms and Side Effects of the 5:2 Diet
Since this diet is a rather radical approach to weight loss, it would be wise to first make sure that it is safe to follow.
The official opinion of the medical community on this issue is that the benefit of unloading has not yet been proven. This is because research must be conducted over several years and even decades to obtain convincing results, and this domain is relatively new.
Fasting during Ramadan
demands from Muslims
refuse food
and water throughout
daylight hours
within a month.
The good news is that, so far, no significant harm to health or other problems associated with this diet has been found. You can also take into account that in some common religions, fasting in one form or another has existed for hundreds of years.
Fasting is also common among Hindus. Fasting on certain days of the week is associated with their religious views and is aimed at appeasing some of the gods. Both Muslims and Hindus believe that fasting is necessary for the happiness and health of a person, since both his physical and spiritual needs are satisfied.
What about side effects?
Like any lifestyle and dietary changes, this approach can have side effects. Some people will not experience any side effects at all, but some will be so uncomfortable that they will have to abandon this technique.
One of the relatively common side effects of following unloading diet that does not go away with time, apparently, is dehydration. It is easy to deal with if you regularly drink water or other low-calorie drinks during your fasting day.
WHAT ABOUT IRRITATION? Yes, some of us are simply raging with hunger. As a rule, this unpleasant component of intermittent fasting makes itself felt less and less, as a person gets used to such a diet. However, I can get grumpy both on fasting days and on normal days!
Some people complain of sleep problems associated with hunger and daytime sleepiness. This symptom is not as common as the others. Most people experience a lack of energy during their fasting days. Sleep problems can make themselves felt, especially if you eat most of your daily calories in the morning. Eat more for dinner, make sure it's rich in fillings complex carbohydrates and you'll help your body get through the night.
Some side
effects appear to be
make themselves known
when a person first
tries to starve. Such
unpleasant symptoms,
like a headache
and dizzy like
usually gradually
come to naught
and completely disappear
in just a few
Finally, there is another side effect that has affected me personally. I was constantly cold throughout the winter, but this was especially noticeable on fasting days. The winter this year was rather cold, but I suffered from it much more than I expected. As a result, I spent the whole winter in two or even three sweaters, and also paid a fortune for heating. I like to think that this is most likely due to the fact that the amount of my body fat has decreased, that is, the diet is working as it should.
As the French saying goes: "God keeps children, fools and drunkards." If the latter is true, then how lucky Russian men are, and how unlucky we women are. Since statistics (exact science) have long calculated that in Russia women, unlike men, lead an almost sober lifestyle. Here are a few examples: 27% of women drink once a month, among men the most common are those who drink every week - 20% (among women only 5%). In addition to the question: "How much do you drink alcohol in one evening?" - women in 60% of cases answered: "As much as always", that is, a little bit, and among the opposite sex only 28% adhere to "their norm". "Until the table runs out of alcohol" is a popular answer among 9% of men and 0.4% of women. In addition, the drinks that young ladies choose are much weaker than the addictions of the stronger sex. Ladies prefer champagne (78%), but they also drink a little of it - mostly half a glass (43%) or a glass (31%). Male representatives mostly choose vodka (83%).
Of course, everyone (regardless of gender, age, habits and principles) determines what and how much to drink for himself. But any doctor will confirm that 100 grams of red wine a day improves health, "renews" the blood and reduces the possibility of cancer cells. Even children during a cold are advised to give a spoonful of warm red wine, preferably Cahors.
In my own experience, I had to “recover my health” with alcoholic beverages twice. Once I decided to take the advice of a "kind" host of a Moscow radio station. He shared a recipe for quick relief from a sore throat. Having a penchant for this kind of disease, I immediately implemented the recommended: 1/3 cup filled with honey, and 2/3 with vodka, thus creating a honey cocktail. I cleaned an onion of considerable size and used the following dish at night: the onion is eaten, washed down with "honey compote". I still swallowed more than half of this "nastiness", confining myself to this, and went to bed with a sense of accomplishment. I fell asleep almost immediately, but didn't sleep for long. Since I belong to the average young ladies and prefer wine, my stomach, unable to withstand such mockery, woke me up and vilely took revenge. I did not make any claims to Mr. DJ, who temporarily plays the role of a healer, since from birth I have a meek and conflict-free disposition. In addition, maybe I did not understand exactly how this effective recipe was to be applied (internally or externally?)
More pleasant consequences ended my experiment with an alcoholic diet from Jacqueline Kennedy: one bottle of dry champagne a day. You lose 2 kg., and in return you get a great mood. I don't know how many kg. I lost that evening, but after taking on a playful look from sparkling wine, I hooked up with a handsome guy.
