Taking the first steps towards living a more active lifestyle can be daunting so we’ve created downloadable resource packs for you to print out in order to help you get started.

Getting started with The 2-Day Diet

2-day Diet Progress Chart

Download this Progress Chart in order to monitor your weight loss as you progress on the diet.

2-day Diet Tracker

Use this 2-Day Diet Tracker to help you keep track of your servings intake when you first start doing the diet.

Fibre Chart

Fibre is found in the plant foods we eat and is vital for anyone who is trying to lose weight and follow The 2-Day Diet. Fibre helps you feel full for longer, keeps your blood sugar stable and keeps your bowel functioning optimally. Aim to have at least 24 g of fibre a day on unrestricted days, with a good mix of soluble and insoluble types. The table below will help you calculate how much you are eating. On your two restricted days when you are eating low-carb you will find that you are not able to consume 24 g of fibre; instead, you will typically manage around 14 g. It is particularly important to eat all your permitted fruit and vegetables on your two restricted days to help you consume at least 14 g of fibre.


If you struggle to concentrate on your diet days ensure you are drinking plenty (at least 2 litres or 4 pints a day) and are also including enough electrolytes (sodium, potassium and magnesium) from fruit, vegetables, dairy products and protein foods. This table is a quick reference to foods high in electrolytes.

Key dietary sources of nutrients

This sheet is a quick reference to which key foods are high in particular vitamins and minerals. It also shows which foods are allowed on your two diet days. For portion sizes please refer to The 2-Day Diet, The 2-Day Diet Quick & Easy Edition, or The 2-Day Diet Cookbook.

What’s in a sauce?

It is a good idea to know what you are adding to your food.

Getting active

Getting Active Starter Pack

Top tips before you begin

New to Running

Zero to 5km in 12 weeks with 3 sessions a week

Exercise Tracker

After six months

12-week exercise plan

Build up the level of exercise over several weeks.

Getting Started Exercises

Warming up and Cooling Down

Cardiovascular Exercise

Advice on cardiovascular exercise

Resistance Exercise

Advice on resistance exercise

Maintaining weight loss

Advice on exercise to maintain weight loss

Discover The 2-Day Diet