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 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 Starter Pack
Top tips before you begin
New to Running
Zero to 5km in 12 weeks with 3 sessions a week
After six months
12-week exercise plan
Build up the level of exercise over several weeks.
Getting Started Exercises
Warming up and Cooling Down
Advice on cardiovascular exercise
Advice on resistance exercise
Maintaining weight loss
Advice on exercise to maintain weight loss